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TP's Fit Journal Transcription

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Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. Quads
  • (2)WU close foot squat
  • (3) close foot squat, +15,+20
  • (3S) single/double LE combo
  • (3) abduction
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
From 6/8/2023
  1. back
    • (3) lat PD
    • (3) cable rows, +10/2s
    • (3) DB rows/2s
    • (3) rear delts/2s
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. shoulders
  • (1) WU
  • military press
  • (3S) shoulder aux. exercise
  • front delts
  • < lat raises
  • (3H) < reverse pecdec
  • (3) upright rows
  • (3) shrugs
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  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
 
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