TP's Fit Journal Transcription

[Tomas Payne]

Chest

1. flat bench
   • 10x135
   • 10x160
   • 10x185
2. incline bench
   • 10x160
   • 10x185
   • 7x210
3. DB flies
   • 10x50
   • 10x50
   • 10x50
4. DB pull-overs
   • 10x80
   • 10x80
   • 10x80

 

[Tomas Payne]

12/5/2024

Back

1. Lat PD - neutral crandall
   • 10x120
   • 10x130
   • 9x140
2. Tbar row
   • 10x90
   • 10x110
   • 8x125
3. cable row - narrow crandall
   • 10x132
   • 10x132
   • 8x144
4. rear delt
   • 10x105
   • 12x105
   • 14x105

 

[Tomas Payne]

12/6/2024

Arms

1. Preacher curls
   • 12x70
   • 12x70
   • 12x70
2. Skullz Krushers
   • 10x70
   • 10x70
   • 10x70
3. laying supinated grip tri ext
   • 8x50
   • 8x50
   • 8x50
4. laying single arm tri ext
   • 10x25
   • 10x25
   • 8x30
5. hammer curls
   • 10x30
   • 12x30
   • 14x30
6. standing supinated grip curl
   • 10x35
   • 12x35
   • 14x35

 

[bigbumpkin]

Nice lay out . You are still moving. Some impressive weight

 

[Tomas Payne]

Nice lay out . You are still moving. Some impressive weight

Thanks, I am not going at it like a used to. In my 50s now.

 

[Tomas Payne]

Quads

1. front squats
   • 10x65
   • 10x75
   • 10x90
2. squats
   • 10x135
   • 10x155
   • 10x165
   • 9x185
3. single/double leg ext superset
   • 12/15x30/50
   • 12/15x30/50
   • 12/15x30/50
4. abductor
   • 130x12
   • 140x14
   • 150x16
5. standing calf superset
   • 210x15
   • 210x15
   • 210x15

 

[bigbumpkin]

Right there legs are my weakest link by far. With the knee and hip replacement as well as spinal issue. Makes me sad cause I used to love thinking I was gonna some day be damn Tom Platz!

 

[Tomas Payne]

Right there legs are my weakest link by far. With the knee and hip replacement as well as spinal issue. Makes me sad cause I used to love thinking I was gonna some day be damn Tom Platz!

I always hit them and now it's automatic and my favourite workout day. Sorry to hear about your surgeries. Did you ski?

 

[Tomas Payne]

Chest

1. flat press eccentric/concentric loading hooks (weight not counted) x in-middle-out eccentric load placement hyperset within each set
   • hyperset 1
     • 115/90x10/10
     • 115/90x8/8
     • 115/90x6/6
   • hyperset 2
     • 125/90x6/6
     • 125/90x6/6
     • 125/90x6/6

IMG-1410-1 hosted at ImgBB

Image IMG-1410-1 hosted on ImgBB

ibb.co

1. pec-deck flies
   1. 105x10
   2. 105x10
   3. 105x10
2. DB pull-overs
   1. 80x10
   2. 80x10
3. Barbell pull-overs
   1. 40x10
   2. 40x10

 

[bigbumpkin]

No I have skied but not like avid. Just lifting since Jr High and manual labor jobs all my life
Sadly pretty sure be like both my parents… work till day I die. But that’s what we do right? We sacrifice so those we love will have a better life than we did

 

[Tomas Payne]

Shoulders

1. Press
   1. 10x95
   2. 10x115
   3. 10x135
2. < Auxilery
   1. 10x5
   2. 10x10
   3. 10x10
3. front delt
   1. 30x10
   2. 30x10
   3. 30x10
4. <laying rear delt
   1. 15x10
   2. 15x12
   3. 15x14
5. upright rows
   1. 65x10
   2. 65x10
   3. 65x10
6. <side laterals
   1. 20x12
   2. 25x12
   3. 25x12
7. <<supinated side lateral
   1. 15x15
   2. 15x15
   3. 15x15

 

[Tomas Payne]

Hamstrings

1. free-motion leg press
   • 210x10
   • 260x10
   • 300x10
2. < lunges
   • 9m
   • 9m
   • 9m
3. single/double laying leg curl
   • 10/10x25
   • 10/10x30
   • 10/10x35
4. < seated calf raise
   • 90x10
   • 90x10
   • 90x10
5. seated leg curl
   • 75x10
   • 75x12
   • 75x14
6. < adductor
   • 90x10
   • 90x10
   • 90x10