TP's Fit Journal Transcription

[genetic freak]

Nice work brother.

Take care of that shoulder. I have had surgery on both shoulders and the only thing I can say is recovery can take some time depending on what is done, so make sure it does not get to that point.

 

[Tomas Payne]

Nice work brother.

Take care of that shoulder. I have had surgery on both shoulders and the only thing I can say is recovery can take some time depending on what is done, so make sure it does not get to that point.

Thanks. I got everything under control. Did back today and didn’t have any issues with the rotator cuff. Still gonna skip shoulders this week just to be safe.


Sent from my iPhone using Tapatalk Pro

 

[Tomas Payne]

FROM 3/31/2022

quads & calf training

• close foot squat (15X95,12X135,12X135,12X135)
• (4S) < outer quad centered lunge (10X10,10X25,10X25,10X25
• (4) front squat (10X95,10X95,10X95,10X95)
• Hack squat (10X90,10X90,10X140,10X140)
• (4S) < forward lunge (10X50,10X50,10X50,10X50)
• (4) angled calf raises (20X200,20X200,20X200,20X200)
• (4S) single leg ext/double leg ext (15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)
• (4) outer adductor (15X130,15X130,15X140,15X140)

 

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, DL=deadlift, CB=cattle bells, < = linking with previous)

1. hamstrings + calves

• seated leg curls (15X70,15X70,15X70,15X70)
• (4S) < gluteal swing back kick (machine) (10X50,10X50,10X50,10X50)
• laying leg curls (15X60,15X60,15X65,15X65)
• (4S) < donkey kick backs (10X70,10X70,10X70,10X70)
• DB DL (10X90,10X90,10X90,10X90)
• (4S) < inner adductors (20X120,20X120,20X125,20X130)
• (4S) seated calf-raise (10/15X115,10/15X115,10/15X115,10/15X115)
• (4) angled calf-raise (20X200,20X200,20X200,20X200)

 

[genetic freak]

Keep kicking ass brother! No pun intended.

 

[Tomas Payne]

Keep kicking ass brother! No pun intended.

Thank you! I'm gaining it back, gained 7 lbs from loss of 15 lbs 6 weeks ago.

 

[Tomas Payne]

Today I weighed 182. I am 8 lbs away from my standard weight on-cycle and 3-4 lbs from my off-cycle weight. Those 5 lbs make a difference.

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, DS=Drop-set B= banded, BO=bentover < = linking with previous)

1. Chest
   • Rotator cuff-lateral/neutral (10X5,10X10,10X10,10X10)
   • (4S) < flat bench press (10X90, 10X135, 8X160, 6X185, DS- 4/3/10X205/185/135)
   • Rotator cuff- vert. (10X5,10X5,10X5,10X5)
   • (4S) < incline bench press (10X135, 10X185,8X185, 10X135)
   • (4S) cable flies upper/lower super (10/10X30,10/10X30,10/10X30,10/10X30)

 

[genetic freak]

The weight definitely makes a difference. In my hand written log I make sure that I include my body weight for the week, because if I look back at an exercise I have not done in a long, long time I want to make sure I choose a weight that is appropriate for my weight. I don't want to try a working set at the same weight I did 4 months ago when I was 25 lbs heavier. Good way to get injured.

Nice work!

 

[Jayne Scott]

Today I weighed 182. I am 8 lbs away from my standard weight on-cycle and 3-4 lbs from my off-cycle weight. Those 5 lbs make a difference.

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, DS=Drop-set B= banded, BO=bentover < = linking with previous)

1. Chest
   • Rotator cuff-lateral/neutral (10X5,10X10,10X10,10X10)
   • (4S) < flat bench press (10X90, 10X135, 8X160, 6X185, DS- 4/3/10X205/185/135)
   • Rotator cuff- vert. (10X5,10X5,10X5,10X5)
   • (4S) < incline bench press (10X135, 10X185,8X185, 10X135)
   • (4S) cable flies upper/lower super (10/10X30,10/10X30,10/10X30,10/10X30)

Keep 'em coming *thumbs up*

 

[Tomas Payne]

Today's workout was my first one back at my more serious hardcore gym. I had take a break until I was more suited to more serious training. Will resume my training with trainer mid-month.

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)

1. shoulders
   • rear shoulder press (10x95,10x95,10x95)
   • (3S) < lat rotator cuff (10X5,10X10,10X10)
   • front shoulder press (10x135,10x145,10X145)
   • (3S) < vert rotator cuff (10X5,10X5,10X5)
   • DB front delt (10X30,10X30,10X30,10X30)
   • machine front delt (10X30,10X30,10X30,10X30)
   • (4S) < machine lat raises (10X40,10X40,10X50,10X50)

 

[Tomas Payne]

• Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
  1. Biceps
  • standing BB curls (10X60,10X60,10X60,10X60)
  • (4S) < hammer curls (10X30,10X30,10X30,10X30)
  • reverse grip BB curl (15X30,15X30,15X30,15X30)
  • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
• 2. Triceps
  • (4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
  • sphynx PU (15,15,15,15)
  • single DB extensions (10X20,10X20,10X25,10X25)
  • (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
  • (4) hammer extension (10X70,10X70,10X70,10X70)

 

[Jayne Scott]

• Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
  1. Biceps
  • standing BB curls (10X60,10X60,10X60,10X60)
  • (4S) < hammer curls (10X30,10X30,10X30,10X30)
  • reverse grip BB curl (15X30,15X30,15X30,15X30)
  • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
• 2. Triceps
  • (4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
  • sphynx PU (15,15,15,15)
  • single DB extensions (10X20,10X20,10X25,10X25)
  • (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
  • (4) hammer extension (10X70,10X70,10X70,10X70)

...man you strong!