TP's Fit Journal Transcription

[Tomas Payne]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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