TP's Fit Journal Transcription

[Tomas Payne]

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]

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]

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]

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]

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]

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

 

[Tomas Payne]

Rest day so I hit arms

Triceps

SkullKrusher /burnout

1. 10/12X75
2. 10/12X75
3. 10/12X75
4. 10/12X75

Single tri-ext

1. 10X20
2. 10X25
3. 10X30
4. 10X30

Biceps

Preacher

1. 10X75
2. 10X75
3. 10X75
4. 10X75

Reverse grip curl

1. 10X40
2. 10X40
3. 10X40
4. 10X40

 

[Tomas Payne]

Chest

DB flat

1. 10x75
2. 10x75
3. 10x75

Cybex incline

1. 10x140
2. 8x180
3. 6x230

DB flies

1. 10x50
2. 10x50
3. 10x50

pecdec flies

1. 10x105
2. 10x105
3. 10x105

 

[Tomas Payne]

Quads
Std. Squats

1. 10X135
2. 10X185
3. 7x225

Front squats

1. 10X65
2. 10x75
3. 10X95

Abductors

1. 150X116
2. 140X14
3. 130X13

Singel/Double legs extension

1. 150X10
2. 140X12
3. 130X16

 

[Tomas Payne]

Back
Lat PD wide-crandall grip

1. 10X120
2. 10X130
3. 10x140

T-bar row

1. 10X110
2. 9x130
3. 8X155

DB row

1. 10X75
2. 8X80
3. 6X85

Lower back angled ext w/Quarter

1. 10X25
2. 10X25
3. 10X25

 

[Tomas Payne]

Shoulders

1. Press
   • 10x95
   • 10x135
   • 8x160
2. machine front delts
   • 12x40
   • 12x45
   • 12x50
3. < machine side lateral raise (superset)
   • 12x60
   • 12x65
   • 12x70
4. OH cable PO
   • 6x30
   • 8x20
   • 8x20
5. < supinated side lateral raise (superset)
   • 10x15
   • 10x15
   • 10x15
6. upright rows
   • 10x95
   • 10x100
   • 10x105

 

[Tomas Payne]

Points 283

• A moment ago

• New
• Add bookmark
• #516

Cardio and Hamstrings

1. Stiff leg "W" DL
   1. 8x135
   2. 6x185
   3. 6x185
2. laying leg curl
   1. 10x60
   2. 9x70
   3. 8x80
3. < standing calf
   1. 10x210
   2. 10x210
   3. 10x210
4. kick back
   1. 10x50
   2. 10x50
   3. 10x50
5. <adductors
   1. 10x120
   2. 11x130
   3. 12x140
6. seated calf
   1. 10/10x90
   2. 10/10x90
   3. 10/10x90