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TP's Fit Journal Transcription

test
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
11/5/2023

Shoulders
  1. military press +12.5
    • WU
    • 10X145
    • 8X165
    • 8X185
  2. concentrated cable lat raises
    • standing 10x30, 10x30, 10x30
    • leaning 10X30, 10X30, 10X30
  3. delts
    1. front 10x30, 10x30, 10x30
    2. laying rear delt 10x15,10x15
  4. upright row +5/rear delt superset
    • 10X95,10X100, 10X105
    • Standing DB (supinated) rear delt 10X15, 10X15, 10X15
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
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,
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,748
3,577
Good job brother! As much as I like working quads, I prefer hamstring days.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
Good job brother! As much as I like working quads, I prefer hamstring days.
Yeah, you have them quads but a set of hangin hams looks even better! I'd like to see a side chest and see them hams.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
chest
  1. cybex banded incline
    • 8X1.25 plates 45lb bnd
    • 7X2 plates 45lb bnd
    • 7x1.25 plates 55lb bnd
    • 6x2 plates 55lb bnd
  2. DB/narrow pullovers
    • 85X8
    • 90X8
  3. barbel/wide pullovers
    • 40X8
    • 40X8
  4. flat DB flies (neut-sup)
    • 8x55
    • 8x55
    • 8x55
    • 8x55
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,748
3,577
Yeah, you have them quads but a set of hangin hams looks even better! I'd like to see a side chest and see them hams.
I will see if I have something. Right now I am full on off-season mode, so I am a little camera shy. LMAO!
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,748
3,577
I will see if I have something. Right now I am full on off-season mode, so I am a little camera shy. LMAO!
This was about two weeks before my show this last summer.
 

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Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. back
  • (3) lat PD, Wide crandal grip 2s+10
    • 10X130
    • 9X140
    • 8x150
  • (3) cable rows, Neut crandal out 2s+10
    • 8x140
    • 8x150
    • 8X160
  • reverse pecdec for rear delts 1s+5
    • 10x80
    • 10X85
    • 10X90
  • (3S) < single banded machine rows (45LB banded resistance)
    • 5X(40+45S)
    • 5X(40+45S)
    • 5X(40+45S)
2. biceps
  • preacher curls (1s+5)
    • 10X70
    • 10X75
    • 10X80
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
Shoulders

  1. military press +12.5
    • WU
    • 10X145
    • 8X165
    • 6X185
  2. upright rows +5
    • 10X95
    • 10X100
    • 10X105
  3. delts
    1. front
      • 8x30
      • 8x30
      • 8x30
    2. laying rear delt
      1. 8X15
      2. 8X15
      3. 8X15
  4. lateral raises
    1. Neutral
      • 8x20
      • 8X20
      • 9X20
    2. supinated
      • 8X15
      • 8X15
      • 9X15
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,748
3,577
What do you think? Lol. His first show. Local show. He won his class and the all around, if I remember right. And he almost died a few weeks before the show and almost dropped out, because he was dieting too hard. Crazy fucker!
Yep, all of the above. Haha.

Piece of advice, if you plan to do a show, hire a coach. They will save you from yourself, body dysmorphia is a bitch. My DEXA scan had me at 4.2% bodyfat and I kept pushing hard, because I thought it was wrong and I looked like crap. I ended up in the hospital with some heart issues 7 weeks before the show. I was going to pull out completely, but I had already paid for everything and they do not offer refunds and my wife talked me back into doing the show. I still chased trying to lose more bodyfat and ended up just burning muscle. I dropped 13 lbs in those 7 weeks and my bodyfat never got any lower.
 
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