TP's Fit Journal Transcription

[Tomas Payne]

chest

1. incline bench
   • WU 10X135
   • 8X185
   • 8X185
   • 10X135
2. flat bench
   • 10X145
   • 8X185
   • 7X205
   • 6X225
3. flat DB flies (neut-sup)
   • 8x55
   • 8x55
   • 8x55
   • 8x55

 

[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]

hamstrings

1. (4) freemotion leg press, +90
   • 4platesX10
   • 6platesX8
   • 8platesX6
   • 10platesX5
2. (4) hip thrusts
   • 8X4plates
   • 8X4plates
   • 8X4plates
3. laying single leg curls (+10)
   • 10X25, 12X35, 14X45
4. (3SS) < seats calf raises
   • 15x90, 15x90, 15x90,

 

[Tomas Payne]

Shoulders

1. (1) military press
   • WU 10x95
2. shoulder aux.
   • 10X5
   • 10X10
   • 10X10
3. (3SS) < military press +25
   • 10X135
   • 8X160
   • 4X185
4. (4HS) lat raises/delts hyperset +5
   1. machine front delts 10X35, 10X35, 10X35,10X35
   2. < machine lat raises 10X55, 10X60, 10X60, 10X65
   3. (4HS) < rear delt on reverse pecdec machine 10X75, 10X80, 10X80,10x85
5. (3) Str8 arm OHD Cable Pulls +5
   • 8X55
   • 7X60
   • 7X65

 

[Tomas Payne]

chest

1. incline banded machine chest press
   • 8X185/45B
   • 8X185/45B
   • 8X185/45B
2. (3SS) < bilateral dir. shoulder aux
   1. 5x10
   2. 10X8
   3. 10X8
3. (3) DB (narrow) pullovers
   • 8X80
   • 8X80
4. (2) easy bar (wide) pullovers
   • 8X40
   • 8X40
5. DB flies (sup-neut-sup)
   • 8X50
   • 8x50
   • 8X50
   • 8x50

 

[Tomas Payne]

1. back

• (4) lat PD, Wide crandal grip 2s+10
  • 8X130
  • 8X140
  • 8x150
  • 8x160
• (4) DB row, sup grip
  • 7x85
  • 7x85
  • 7x85
  • 8X85
• (4) cable rows, Neut crandal out 2s+10
  • 8x130
  • 8x140
  • 8X150
  • 7X160

 

[Tomas Payne]

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]

hamstrings & calves

1. stiff leg DL
   • W10X145
   • 10X185
   • 8X225
   • 10X225
2. (4SS) < 45B banded leg back ext
3. laying single leg curls +10
   • WU
   • 9X70
   • 8X80
   • 8X90
4. (4SS) < standing calf raise
   • 2plates2QTRX15
   • 2plates2QTRX15
   • 2plates2QTRX15
   • 2plates2QTRX15
5. glute ext, +10
   • 10X30
   • 9X40
   • 9X50
   • 10X50
6. < adductors +10
   • 10X120
   • 12X130
   • 14X140
   • 16X150
7. (4HS) < < seated calf raises
   • 10x2plates2QTR
   • 12x2plates2QTR
   • 14x2plates2QTR
   • 15x2plates2QTR

 

[Tomas Payne]

chest

1. flat bench
   • 10X135
   • 8X185
   • 7X205
   • 6X225
2. incline bench
   • 10X185
   • 8X185
   • 8X185
   • 10X135
3. flat DB flies (neut-sup)
   • 8x55
   • 8x55
   • 8x55
   • 8x55

 

[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
  • 8x185
  • 8x225
  • 8x225
  • 8X185
• (4) cable rows, Neut crandal out 2s+10
  • 8x140
  • 8x150
  • 8X160
  • 7X170
• (4) reverse ped-dec for rear delts +5
  • 10x75
  • 10x80
  • 10X85
  • 10X90

 

[Tomas Payne]

Arm day

 

[Tomas Payne]

Shoulders

1. military press +12.5
   • (2) WU
   • 10X145
   • 8X165
   • 5X185
2. upright row +5
   • 8X95
   • 8X100
   • 8X105
3. (3SS) < Standing DB (supinated) rear delts
   • 9X15
   • 9X15
   • 8X15
4. Machine front delts 1s +5
   • 10X40
   • 9X45
   • 8X50
5. (3SS) < machine lateral raises 1s+5
   • 10X60
   • 12X65
   • 14X15
6. (3) machine rear delt+5
   • 10X75
   • 12X80
   • 14X85