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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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
 
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