Latest posts

Forum Statistics

Threads
28,287
Posts
555,997
Members
28,776
Latest Member
Dreadpirate
What's New?

TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Chest
  1. Barbell Flat bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 6x210
  2. Barbell incline Bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 4x210
  3. DB flies
    1. 10x50
    2. 10x50
    3. 10x50
    4. 10x50
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Back
  1. lat PD
    1. 120x12
    2. 130x12
    3. 140x12
  2. tBar row
    1. 10x70
    2. 10x90
    3. 10x115
  3. cable row
    1. 132x10
    2. 144x10
    3. 144x10
  4. reverse pecdec
    1. 105x10
    2. 105x10
    3. 105x10
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Shoulders
  1. shoulder press
    1. 95x10
    2. 95x10
    3. 135x10
  2. upright rows
    1. 95x10
    2. 100x10
    3. 105x10
  3. < front delt
    1. 25x10
    2. 25x12
    3. 25x14
  4. <<l laying rear delt
    1. 15x10
    2. 15x12
    3. 15x14
  5. shrugs
    1. 225x10
    2. 225x12
    3. 225x14
  6. < side lateral raises
    1. 20x10
    2. 20x12
    3. 20x14
  7. << supinated side lateral raises
    1. 15x10
    2. 15x12
    3. 15x14
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Quads
  1. front squat
    1. 65x10
    2. 75x10
    3. 90x10
    4. 115x10
  2. abduction
    1. 120x15
    2. 130x15
    3. 140x15
    4. 150x15
  3. standing calf raise
    1. 210x15
    2. 210x15
    3. 210x15
    4. 210x15
  4. single/double leg ext combo
    1. 30/50x12/15
    2. 30/50x12/15
    3. 30/50x12/15
    4. 30/50x12/15
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
1/2/2025


Chest
  1. flat press
    1. 135x10
    2. 160x10
    3. 185x10
    4. 210x6
  2. DB pull-overs
    1. 80x10
    2. 80x10
  3. barbel pull-overs
    1. 40x10
    2. 40x10
  4. DB flies
    1. 50x10
    2. 50x10
  5. pec-dec flies
    1. 90x12
    2. 105x12
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
back
  1. t-bar row
    1. 10x45
    2. 10x70
    3. 10x90
    4. 10x115
  2. < lat PD w/ narrow crandall-in
    1. 10x120
    2. 10x130
    3. 10x140
    4. 10x150
  3. reverse pecdec for rear delt
    1. 10x105
    2. 10x105
    3. 10x120
    4. 10x120
  4. cable row w.narrow crandall-out
    1. 10x132
    2. 10x132
    3. 10x144
    4. 10x144
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Shoulders
  1. Shoulder barbel press
    1. 95x10
    2. 115x10
    3. 135x10
  2. Machine front delt
    1. 10x40
    2. 12x45
    3. 14x50
  3. < machine side lateral raises
    1. 10x60
    2. 12x65
    3. 14x70
  4. upright rows
    1. 95x10
    2. 100x10
    3. 105x10
  5. < supinated upright laterals raises
    1. 12x15
    2. 14x15
    3. 16x15
  6. shrugs
    1. 10x225
    2. 12x225
    3. 14x225
  7. < reverse pec-dec rear delt
    1. 10x75
    2. 12x75
    3. 14x75
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Chest
  1. Flat bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 8x210
  2. Incline bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 8x210
  3. DB flies
    1. 10x50
    2. 10x50
    3. 10x50
    4. 10x50
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
back
  1. lat PD w/ wide crandall (2S)
    1. 10x120
    2. 10x130
    3. 10x140
    4. 10x150
  2. DB row
    1. 10x80
    2. 10x80
    3. 10x80
    4. 10x80
  3. t-bar row
    1. 12x90
    2. 12x90
    3. 12x90
    4. 12x90
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Shoulders
  1. Military Press
    1. 10x95
    2. 10x95
    3. 10x135
  2. < Rotator Aux.
    1. 10x5
    2. 10x5
    3. 10x10
  3. Upright rows
    1. 10x95
    2. 10x100
    3. 10x105
  4. < Supinated DB upright lateral raises
    1. 12x15
    2. 12x15
    3. 12x15
  5. Front delts
    1. 10x30
    2. 10x30
    3. 10x30
  6. < Lying DB rear delts
    1. 10x15
    2. 10x15
    3. 10x15
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
1/14/2025

Quads
  1. hackenschmidt squat
    1. 10X135
    2. 10X145
    3. 8X155
    4. 8X165
  2. single/double leg extension
    1. 10/12x75x90
    2. 10/12x75x90
    3. 10/12x75x90
    4. 10/12x75x90
  3. abductors
    1. 12x90
    2. 12x90
    3. 10x110
    4. 10x110
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
1/15/2025

Chesticles
  1. cybex machine press
    1. 10x140
    2. 10x180
    3. 7X230
    4. 10X180
  2. pec dec flies
    1. 10X105
    2. 10X105
    3. 10X105
    4. 10X105
  3. DB pull overs (narrow)
    1. 10X80
    2. 10X80
  4. barbell pull overs (wide)
    1. 10X40
    2. 10X40
 
Who is viewing this thread?

There are currently 1 members watching this topic

Top