Latest posts

Forum Statistics

Threads
27,671
Posts
543,544
Members
28,601
Latest Member
Margo-89
What's New?

TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • (4) lat PD, Wide crandal grip 2s+10
    • 8X130
    • 8X140
    • 8x150
    • 8x160
  • (4) smith bar row, sup grip 1s+20-20
    • 7x185
    • 7x225
    • 6x225
    • 7X185
  • (4) cable rows, Neut crandal out 2s+10
    • 8x140
    • 8x150
    • 8X160
    • 7X170
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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
853
10/15/2023

quads
  1. squats
    • (2 )WU
    • 10x185,
    • 10x225,
    • 6x255
  2. lunges (3 SS)
    • 9m superset
  3. single/double leg ext/standing calf (3H)
    • single leg ext 10x35
    • double 10x45
    • standing calf raises 15X360
  4. abductor/seated calf (3S)
    • seated calf raises 15X100
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
chest
  1. chest press
    • (2) WU
    • 8x185
    • 8x225
    • 6x250
  2. (3SS) < lateral dir. shoulder aux
    1. 5x10
    2. 10X8
    3. 10X8
  3. incline chest press
    • 8X185
    • 8X185
    • 8X185
  4. (3SS) < bilateral dir. shoulder aux
    1. 5x10
    2. 10X8
    3. 10X8
  5. DB flies (sup-neut-sup)
    • 8X50
    • 8x50
  6. (2SS) DB (narrow) pullovers
    • 8X80
    • 8X80
  7. DB flies (neut) +5
    • 8X55
    • 8x55
  8. (2SS) easy bar (wide) pullovers
    • 8X40
    • 8X40
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
back
  1. (3) lat PD, neut crandal grip 2s+10
    • 8X120
    • 8X130
    • 8x140
  2. (3) standing lower cable rows, narrow Neut crandal in 2s+10
    • 8x140
    • 8x150
    • 8X160
  3. bent over DB row
    1. 3 set X80 lbsX6-8 reps
  4. reverse ped-dec for rear delts +10
    • 10x120
    • 8x130
    • 8X140
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Shoulders
  1. military press +12.5
    • (2) WU
    • 10X145
    • 8X165
    • 8X185
  2. (3SS) < lat should aux
    • 10X5
    • 10X10
    • 10X10
  3. upright row +5
    • 8X95
    • 8X100
    • 8X105
  4. (3SS) < Standing DB (supinated) rear delts
    • 9X15
    • 9X15
    • 8X15
  5. Machine front delts 1s +5
    • 10X40
    • 9X45
    • 8X50
  6. (3SS) < machine later raises 1s+5
    • 10X60
    • 12X65
    • 14X15
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
hamstrings & calves
  1. (3) laying single leg curls +10
    • WU
    • 9X70
    • 8X80
    • 8X90
  2. glute ext, +10
    • 10X30
    • 9X40
    • 9X50
  3. (3SS) < standing calf raise
    • 2plates2QTRX15
    • 2plates2QTRX15
    • 2plates2QTRX15
  4. adductors +10
    • 12X130
    • 14X140
    • 16X150
  5. (3SS) < seats calf raises
    • 15x2plates2QTR
    • 15x2plates2QTR
    • 15x2plates2QTR
  6. (3) stiff leg DL
    • 10X145
    • 12X145
    • 14X145
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Monday
chest
  1. (4) chest press
    • (2) WU
    • 8x185
    • 6x225
    • 4x245
  2. (4) incline chest press
    • 8X185
    • 6X225
    • 6X225
    • 8x185
  3. (4) DB flies (sup-neut-sup)
    • 8X50
    • 8x50
    • 8X55
    • 8x55
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Tuesday, 10/24
  1. back
  • (3) Wide rows 2s
    • 10X4plates
    • 10X4plates
    • 10X4plates
  • (3) overhand row 1s
    • 8X4plates2qtrs
    • 8X4plates2qtrs
    • 8X4plates2qtrs
  • t-bar row, 1s+20
    • 8X4plates
    • 6X4plates2qtrs
    • 6X6plates
  • (3SS) < lat pulldown 2s+10
    • 8x150
    • 8X160
    • 7X170
  • (3) cable rows, Neut crandal in 2s+10
    • 8x150
    • 8X160
    • 7X170
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
10/302023

Shoulders
  1. military press +12.5
    • WU
    • 10X145
    • 8X165
    • 8X185
  2. upright row +5/rear delt superset
    • 10X95,10X100, 10X105
    • <Standing DB (supinated) rear delt 10X15, 10X15, 10X15
    • (3H) <<laying DB rear delt (supinated grip) 10X15, 10X15, 10X15
  3. traps/delts hyperset
    1. OHD grip shrug 12X225, 10X225, 11X185
    2. < machine front delt 9X35, 9X40, 9X45
    3. (3H) <<lateral raise +5
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
chest
  1. (4) chest press
    • (1) WU
    • 8x185
    • 6x225
    • 4x245
  2. (3) incline chest press
    • 8X185
    • 8X185
    • 7X185
  3. (3) decline press bar
    • 8X185
    • 8x185
    • 8X185
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • (4) lat PD, Wide crandal grip 2s+10
    • 8X130
    • 8X140
    • 8x150
    • 8x160
  • reverse ped-dec for rear delts +10
    • 10x120
    • 8x130
    • 8X140
    • 6X150
  • (4) cable rows, Neut crandal out 2s+10
    • 8x140
    • 8x150
    • 8X160
    • 7X170
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top