TP's Fit Journal Transcription

[Tomas Payne]

From 5/10/2023

1. shoulders

• (4) bb shoulder press
• front delts
• < lateral raises
• (4H) < rear delts
• (4) DB rows
• (4) cable rows
• (3) upright rows
• (3) shrugs

 

[Tomas Payne]

1 squats (3)
2. Single leg press w/single/double calf ext (3)
3. HS síngle/double leg ext
4. < seated leg curl (3)
5. Gluteal ext (3)
6. SS Adduction
7. < abduction (3)

 

[Tomas Payne]

1. chest

• incline press
• (4S) < auxillary
• DB flies
• (3S) < DB POs
• horizontal plate press
• (3S) < vertical plate press

 

[Tomas Payne]

I've taken a few days off as the days wind down for this new job transition. I have yet to start but things are getting busier and I am losing more interest by the day at old job but still committed to completing what I started.

 

[Tomas Payne]

1. back

• (3) lat PD, +10/2s
• (3) cable rows, +10/2s
• (3) DB rows/2s
• (3) rear delts/2s

 

[Tomas Payne]

1. shoulders

• (3) military press
• upright rows
• (3S) < lying rear delt raises
• shrugs
• (3S) < DB lateral rear delts
• machine front delts
• (3S) < machine lateral raises

 

[Tomas Payne]

took it easy today and did light legs and arms

1. legs

• leg ext.
• (3S) < abduction
• leg curls
• (3S) < adduction
• hack squat
• (3S) < freemotion leg press

2. arms

• preacher curls
• (4S) < tricep ext.

 

[Tomas Payne]

1. chest

• (3) flat press
• (3) decline press
• (3) banded machine incline press
• (3) cable flies (upper)

 

[Tomas Payne]

From 5/27/2023

1. shoulders

• pin press
• (3S) < shoulder aux.
• upright rows, +5
• (3S) < sup. lat. raises
• front delts
• (3S) < laying DB rear delt
• machine lat. raises, +5
• (3S) < machine rear delts,+5

 

[Tomas Payne]

1. (8) squats

 

[Tomas Payne]

1. chest

• (3) decline press
• (3) incline press
• band machine press
• (3) < pecdec
• (3) push-ups

 

[Tomas Payne]

From 5/31/2023

1. back

• (3) lat PD, +10/2s
• (3) cable rows, +10/2s
• (3) band single machine rows
• rear delts on pecdec
• (3S) < single banded rear delt