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TP's Fit Journal Transcription

test
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
chest
  • incline press
  1. eccentric/concentric loading superset/concentric HS
    • ecc load hooks+135X10/135 Narrow/Mid/Wide
    • rotator aux (lat) 10X5,10x5,8x10
    • ecc load hooks+135X10/135 Narrow/Mid/Wide+5
  2. DB flies (neutral-supinated)
    • 10X55
    • 10X55
    • 10X55
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. back
  • (3) lat PD, 2s+10
    • 10X140,8X150,6x160
  • (3) cable rows, 2s+10
    • 10X14,10x150,8x160
  • (3)BO bar ow, 1s+5
    • 8x185,8x190,6x195
  • biceps
    • 10X85
    • 10X85
    • 10X85
 
Last edited:
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
Shoulders
  1. military press +2.5
    • WU
    • 10X145
    • 8X165
    • 8X185
  2. upright row +5/rear delt superset
    • 10X95,10X100, 10X105
    • Standing DB (supinated) rear delt 10X15, 10X15, 10X15
  3. traps/delts hyperset
    1. OHD grip shrug 15X165, 15X185, 15X185
    2. DB front delt 10X30, 10X30, 10X30
    3. laying DB rear delt (supinated grip) 10X15, 10X15, 10X15
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. quads (superset)
    • abductors +10
      • 15X120, 15X130, 17X140
    • seated calf raises +25
      • 20X1plate, 20X1plate1qtr,20X1plate, 20X1plate1qtr
  2. squats
    1. 10x185,10x225, 6x275
  3. quads (hyperset)
    • leg ext
      • single leg ext 10x35,10X35,12X35
      • double 20X45, 20X45,22X45
    • standing calf raises
      • 20X2plates, 20X2plates,20X2plates
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
chest
  1. incline bar
    • WU
    • 10x135
    • 8x1/8
    • 6x225
  2. resistant machine press/should aux SS
    • 10X75+45B/ aux lat.
    • 10X75+45B/ aux lat.
    • 10X75+45B
  3. flat DB flies (neut-sup)
    • 12x55
    • 10x55
    • 10x55
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. back
  • (3) lat PD, 2s+10
    • 10X120
    • 10X130
    • 10x140
  • rear delt superset
    • reverse pecdec 2s+10
      • 10X70
      • 10X80
      • 10X90
    • banded rear delts
      • 10X25B
      • 10X25B
      • 10X25B
  • (3) cable rows, 2s+10
    • 10X130
    • 10x140
    • 10x150
  • (3)BO DB row, 1
    • 8x90
    • 8x90
    • 8x90
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
Shoulders
  • military press
    • WU
    • 10X95
    • 10X135
    • 10X135
  • machine front delts/lateral raise superset
    • 10X35
      • 10X60
    • 10X35
      • 10X60
    • 10X35
      • 10X60
  • upright row
    • 10X95
    • 10X95
    • 10X95
  • traps/rear delts
    1. behind back shrug
      1. 15X15
      2. 15X185
      3. 15X185
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. quads
    • leg press/calf ext. HS
      • single leg press10x35,10X35,12X35
      • single calf
      • double calf 20X45, 20X45,22X45
    • single/double leg ext. SS 2s+5
      • 15/20X35/40
      • 15/20X40/45
      • 15/20X45/50
    • (3HS) standing calf raises
      • 20X1.25plates
      • 20X1.25plates
      • 20X1.25plates
    • abductors +10
      • 15X120
      • 15X130
      • 17X140
    • (3SS) seated calf raises
      • 20X185
      • 20X185
      • 22X185
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
been busy and did not log for a fewdays
  1. Chest
  • incline banded machine +25
    • 10X2plates
    • 10X2plates2qtrs
    • 8X2plates4qtrs
  • flat press
    • 10X185
    • 8X225
    • 6X245
  • DB flies (sup-neut)
    • 10X50
    • 10X50
    • 8X55
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. back day (Tuesday)
  • (3) lat PD, 2s+10
    • 10X120
    • 10X130
    • 10x140
  • (3)bent bar row
    • 8x90
    • 8x90
    • 8x90
  • (3) cable rows, 2s+10
    • 10X130
    • 10x140
    • 10x150
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
shoulder n' boulders
  • upright row +5/rear delt superset
    • 10X95
    • 10X100
    • 10X105
  • delts superset
    • DB front delt
      • 10X30
      • 10X30
      • 10X30
    • (3SS) laying DB rear delt (supinated grip)
      • 10X15
      • 10X15
      • 10X15
  • cable lateral raises superset
    • 10X30
    • 10X30
    • 10X30
  • (3SS) Standing DB (supinated) rear delt
    • 10X15
    • 10X15
    • 10X15
  • reverse pecdec 2s+10
    • 10X70
    • 10X80
    • 10X90
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
9/24/2023 Hamstrings & Calves
  1. free-motion leg press
    • 10X4plates
    • 10X4plates
    • 10X6plates
    • 8X8plates
    • 6X10plates
  2. laying leg curls (+10)
    • 10X70, 10X80, 10X90
  3. (3SS) Seated calf raises, 2s
    • 15x90,15x90, 15x90
  4. seated leg curl
    • 12X75, 10X90, 10X105
  5. (3SS) adductor, +5
    • 15x120, 13x125, 12X130
 
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