TP's Fit Journal Transcription

[Tomas Payne]

1. shoulders

• behind LW barbell press
• (3S) < lateral shoulder aux
• front MW pin press
• (3S) < bilateral shoulder aux.
• seated front delts
• (3S) < laying DB rear delt
• (3) upright rows

 

[Tomas Payne]

1. Quads

• (2)WU close foot squat
• (3) close foot squat, +15,+20
• (3S) single/double LE combo
• (3) abduction

 

[Tomas Payne]

From 6/4/2023

1. hamstrings

• (1)WU close foot leg press
• close foot leg press , +15,+20
• (3S) calf-raise
• (3S) single/double leg curl combo
• (3) adduction

 

[Tomas Payne]

1. chest

• (2) WU
• E/C loading incline press
• (3S) < auxillary
• horizontal plate press
• (3S) < vertical plate press
• (3S) pecdeck wide/narrow
• (1) DB flies burnout

 

[Tomas Payne]

From 6/8/2023

1. back

• (1)WU lat pull down
• (3) lat pull down,+10
• (3) cable row
• (3) banded single arm machine row
• (4) rear delts

 

[Tomas Payne]

1. shoulders

• (2WU) behind barbell
• (3) shoulder press
• (3S) delts (seated/laying)
• forward/reverse lateral raises
• (3H) < reverse pec-deck
• (4) upright rows

 

[Tomas Payne]

From 6/8/2023

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

 

[Tomas Payne]

From 6/11/2023 - been acclimating to new position. It will be interesting: lots of opportunity and growth. Very busy but still making it into the gym

1. quads
   • squats (3)
   • leg press w/single/double calf ext (3S)
   • hack squat (3)
   • Abductors (3)

 

[Tomas Payne]

From 6/13/2023

1. chest

• (1) WU
• (3) flat press
• (3) incline press
• horizontal plate press
• (3S) < vertical plate press
• (3) DB flies burnout

 

[Tomas Payne]

back

• (3) Tbar row, 2s
• (3) weighted lowerback holds, 2s
• (3) cable rows,+10/2s
• (3) wide machine row, 1s
• (3) OHD machine row, 1s

 

[Tomas Payne]

1. shoulders

• (1) WU
• military press
• (3S) shoulder aux. exercise
• front delts
• < lat raises
• (3H) < reverse pecdec
• (3) upright rows
• (3) shrugs

 

[Tomas Payne]

1. hamstrings

• WU
• GM w/SBR
• (3S) close foot squat
• single/double laying leg curl
• (3H) seated calf-raise
• seated double leg curl
• (3S) adductors
• glute ext
• (3S) standing calf raise