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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
quads
  1. single leg press
    • WU
    • 8x135,8x135, 8x135
  2. (3H) << single/double calf ext superset
    • 15/20x135,15/20x135, 15/20x135
  3. leg ext single/double superset
    • single leg ext 10x35
    • double 10x45
  4. (3S) < standing calf raises 20X185
  5. abductors +10
    • 15X120, 15X130, 15X140
  6. (3SS) < seated calf raises
    • 15X2plates
    • 20X2plates
    • 25X2plates
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
chest
  1. flat bar
    • (2) WU
    • 10x185
    • 8x225
  2. (3SS) < shoulder aux
  3. incline bar
    • 8X185
    • 8X185
    • 8X185
  4. (3SS) < shoulder aux
  5. pecdec flies (neut-sup trans) 1s +5
    • 8x135
    • 8x140
    • 7x145
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
12/09/2023

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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
12/8/2023
  1. back
  • (4) lat PD, Wide crandal grip 2s+10
    • 8X130
    • 8X140
    • 8x150
    • 8x160
  • (4) cable rows, Neut crandal out 2s+10
    • 8x140
    • 8x150
    • 8X160
    • 7X170
  • (4) DB row neut- sup grip 1s+20-20
    • 8x80
    • 8x80
    • 8x80
    • 8X80
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
12/09/2023
hamstrings & calves
  1. (4) laying single leg curls +10
    • WU
    • 9X70
    • 8X80
    • 8X90
  2. adductors +10
    • 12X130
    • 14X140
    • 16X150
    • 15X160
  3. (4SS) < standing calf raise
    • 2plates2QTRX15
    • 2plates2QTRX15
    • 2plates2QTRX15
    • 2plates2QTRX15
  4. seated leg curls
    • 10X70
    • 10X80
    • 9X90
    • 9X90
  5. (4SS) < seats calf raises
    • 15x2plates2QTR
    • 15x2plates2QTR
    • 20x2plates2QTR
    • 20x2plates2QTR
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
chest
  1. should aux
  2. (3SS) < cybex banded incline +25
    • WU
    • 10X1.25 plates 55lb bnd
    • 10X2 plates 55lb bnd
    • 10X2.25 plates 55lb bnd
  3. Banded flat DB flies (neut)25B
    • 8x55
    • 8x55
    • 8x55
    • 8x55
  4. DB/narrow pullovers
    • 805X10
    • 80X10
  5. barbel/wide pullovers
    • 40X10
    • 40X10
 
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