TP's Fit Journal Transcription

[Tomas Payne]

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]

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

 

[Tomas Payne]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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