TP's Fit Journal Transcription

[Tomas Payne]

September 26, 2023

chest

1. incline bar
   • WU
   • 10x185
   • 8x225
   • 6x250
2. DB pullovers
   • 80X10
   • 80X10
   • 80X10
3. Wide pullovers
   • 40X10
   • 40X10
   • 40X10
4. flat DB flies (neut-sup)
   • 12x55
   • 10x55
   • 10x55

 

[Tomas Payne]

1. back day

• (3) lat PD, 2s+10
  • 10X130
  • 10X140
  • 10x150
• (3)bent bar row
  • 8x185
  • 8x185
  • 7x185
• (3) cable rows, 2s+10
  • 10X130
  • 10x140
  • 10x150
• (3) reverse pecdec
  • 10X100
  • 10x100
  • 10x100

 

[Tomas Payne]

1. shoulder aux (10X5,10X10,10X10)
2. military press
   • WU
   • 10X95
   • 8X135
   • 5X165
3. Machine front delt +5
   • 10X40
   • 12x45
   • 14X50
4. (3SS) Machine lateral raise super set
   • 10X60
   • 12X65
   • 14X70
5. upright ropes
   • 10X55
   • 12X55
   • 14X55
6. (3SS) Reverse pecdec rear delt
   1. 10X140
   2. 12X140
   3. 14X140 dsa

 

[Tomas Payne]

quads

1. squats
   • WU
   • 10x185,10x225, 6x275
2. lunges (3 SS)
   • 9m superset
3. leg ext/calf hyperset (3H)
   • single leg ext 10x35
   • double 10x45
   • standing calf raises 15X275
   • seated calf raises 15X100

 

[lifter6973]

quads

1. squats
   • WU
   • 10x185,10x225, 6x275
2. lunges (3 SS)
   • 9m superset
3. leg ext/calf hyperset (3H)
   • single leg ext 10x35
   • double 10x45
   • standing calf raises 15X275
   • seated calf raises 15X100

What up TP? Doing well?

 

[Tomas Payne]

What up TP? Doing well?

Just logging but noticed that many @sister site have been getting other people confused with being you and there have been other people here confusing others with being you. That's the most cult like behaviour I've seen in a while.

 

[Tomas Payne]

chest

1. Incline bar
   • WU
   • 12x185
   • 8x225
   • 2x250
2. incline bar
   • 10x185
   • 10x185
   • 10x185
3. flat DB flies (neut-sup)
   • 10x55
   • 12x55
   • 14x55

 

[Tomas Payne]

1. back

• (4) lat PD, 2s+10
  • 15X120
  • 13X130
  • 10X140
  • 8x150
• (4)bento DBrow
  • 8x85
  • 8x85
  • 8x85
  • 8X85
• (4) cable rows, 2s+10
  • 10X130
  • 10x140
  • 10x150
  • 10X160

 

[Tomas Payne]

1. shoulder aux (10X5,10X10,10X10)
2. (3SS) < military press
   • WU
   • 14X95
   • 12X135
   • 10X165
3. Machine front delt +5
   • 10X40
   • 12x45
   • 14X50
4. (3SS) Machine lateral raise super set +5
   • 10X60
   • 12X65
   • 14X70
5. DB rear delts
   • seated supinated raise
     • 10X15
     • 12X15
     • 14X15
   • laying isolated raise
     • 10X15
     • 12X15
     • 14X15
6. Upright row
   • 10X55
   • 12X55
   • 14X55

 

[Tomas Payne]

hamstrings

1. (3) stiff leg DL
   • WU
   • 8x225,8x225, 6x225
2. (4) freemotion leg press, +90
   • 4platesX10
   • 6platesX10
   • 8platesX10
   • 10platesX8
3. (4) hip thrusts
   • 8X4plates
   • 8X4plates
   • 8X4plates
4. laying single leg curls (+10)
   • 10X25, 12X35, 14X45
5. (3SS) < seats calf raises
   • 15x90, 15x90, 15x90,

 

[Tomas Payne]

quads

1. leg ext/calf hyperset (3H)
   • single leg ext 10x35
   • double 10x45
   • standing calf raises 15X4 plate
2. squats & forward lunge (single/in-place)
   • WU
   • 10x185,10x225, 6x275
   • (3 SS) forward lunges
     • 10,10,10
3. abductors +10
   • 12X140
   • 12x150
   • 12X160

 

[Tomas Payne]

chest

1. flat bar
   • (2) WU
   • 10x185
   • 8x225
   • 4x250]
2. (3SS) < shoulder aux
3. Banded cybex incline press
   • 10X185
   • 8X225
   • 7X225
4. pecdec flies (neut-sup trans) 1s +5
   • 8x135
   • 8x140
   • 7x145