TP's Fit Journal Transcription

[Tomas Payne]

From 6/18/2023

1. Quads

• (3S) single/double LE combo
• (3S) single leg press/calf ext
• abductors
• (3S) seated calf raise

 

[Tomas Payne]

1. chest

• (3) cybex flat press
• (3) banded machine press
• (3) pecdec
• (3) cybex incline press

 

[Tomas Payne]

From 6/8/2023

1. back
   • (3) lat PD 2s+10
   • (3) cable rows 2s+10
   • (3) rear delts 2s+10
   • (3) BBBOrows 1s+20

 

[Tomas Payne]

1. shoulders

• military barbell press
• (3S) lateral shoulder aux
• upright rows
• (3S) rear delt seated lateral (supinated)
• shurgs
• (3S) lateral raise
• seated front delts
• (3S) laying DB rear delt

 

[Tomas Payne]

not a typical day....

1. legs

• (3S) single/double leg ext combo
• (3) laying leg curls
• adductors
• (3S) abductors

 

[Tomas Payne]

1. chest

• flat press
• (3S) aux exercises
• incline press
• (3S) aux exercises
• (3) cable flies

 

[Tomas Payne]

1. back

• (3) lat pull down, 2s+10
• (3) cable row 2s+10
• (3) BODB row

1. (4) biceps

 

[Tomas Payne]

From 6/30/2023

1. shoulders

• (3) military barbell press
• seated front delts
• (3S) laying DB rear delt
• upright rows
• (3S) rear delt seated lateral (supinated)

 

[Tomas Payne]

From 7/1/2023

1. Quads

• hack squats
• (3S) seated calf raise
• single/double LE combo
• (3S) abductors
• (3) squats, +25

 

[Tomas Payne]

playing catch-up on my logs. been a busy start. Week off to a good start, past my first month. Getting there...sending out "good vibes".

1. hamstrings

• (3) RDL
• (3) laying leg curls
• (3) seated legs curls
• adductors
• (3S) seated calf raise

 

[Tomas Payne]

1. chest

• (3) flat BB press
• (3) incline BB press
• (3) incline DB flies
• (3) DB pull-overs

 

[Tomas Payne]

back

• (3) lat PD 2s+10
• (3) cable rows 2s+10
• (3) rear delts 2s+10
• (3) BBBOrows 1s+20