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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
1/16/2025

Back
  1. Lat pull down
    1. 120x10
    2. 130x10
    3. 140x10
    4. 150x10
  2. T-bar
    1. 70x10
    2. 90x10
    3. 115x10
    4. 135x8
  3. cable row
    1. 120x10
    2. 132x10
    3. 144x10
    4. 156x8
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
1/19/2025

Shoulders
  1. Press
    1. 10x95
    2. 10x115
    3. 10x135
  2. < rotator: lateral aux.
    1. 10x5
    2. 10x5
    3. 10x10
  3. uoright row
    1. 10x95
    2. 10x100
    3. 10x105
  4. < rotator: bilateral aux.
    1. 10x5
    2. 10x5
    3. 10x10
  5. DB sitting front delts
    1. 10x30
    2. 10x30
    3. 10x30
  6. <DB laying rear delts
    1. 10x15
    2. 10x15
    3. 10x15
  7. smith behind back shrugs
    1. 10x185
    2. 10x185
    3. 10x185
  8. < upright side laterals
    1. 10x15
    2. 10x15
    3. 10x15
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Hamstrings
  1. Stiff Leg "W" DL
    1. 10x95
    2. 10X135
    3. 8X175
    4. 8x185
  2. < standing calf raise
    1. 10x180
    2. 10x180
    3. 10x180
    4. 10x180
  3. laying leg curls
    1. 10X60
    2. 10x70
    3. 10x80
    4. 10x90
  4. < adductors
    1. 10x150
    2. 12x140
    3. 14X130
    4. 16x120
  5. gluteal ext
    1. 10x50
    2. 10x50
    3. 10x50
    4. 10x50
  6. < seated calf raise
    1. 10/15X90
    2. 10/15X90
    3. 10/15X90
    4. 10/15X90
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
1/23/2025

Chest
  1. Flat bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 4x210
  2. Incline bench
    1. 10x135
    2. 10x160
    3. 6x185
    4. 3x210
  3. DB flies
    1. 10x50
    2. 10x50
    3. 10x50
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Back
  1. Lat PD w/crandal out grip (2sec hold)
    1. 10x120
    2. 12x120
    3. 14x130
    4. 16x130
  2. Tbar row
    1. 10x45
    2. 10x70
    3. 8x90
    4. 8x115
  3. Cable row
    1. 7x120
    2. 7x120
    3. 7x132
    4. 7x132
  4. Reverse pecdec
    1. 105x10
    2. 105x12
    3. 105x14
    4. 105x16
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Shoulders
  1. Military Press
    1. 10x95
    2. 10x95
    3. 10x135
  2. DB front delts
    1. 10x30
    2. 10x30
    3. 10x30
  3. < DB laying rear delts
    1. 10x15
    2. 10x15
    3. 10x15
  4. Side lateral raises
    1. 10x25
    2. 10x25
    3. 10x25
  5. < DB inverted side laterals (RD)
    1. 10x15
    2. 10x15
    3. 10x15
  6. << DB supinated upright laterals
    1. 10x15
    2. 10x15
    3. 10x15
  7. Upright rows
    1. 10x75
    2. 10x75
    3. 10x75
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Cardio

Hamstrings
  1. Stiff leg "W" DL
    1. 10x95
    2. 10x115
    3. 10x135
  2. < Standing calf raise
    1. 15x2 plates
    2. 15x4 plates
    3. 15x4 plates
  3. Laying leg curl
    1. 10x50
    2. 10x60
    3. 10x70
  4. < Seated calf raise
    1. 15x2 plates
    2. 15x2 plates
    3. 15x2 plates
  5. Gluteal extension
    1. 8x50
    2. 8x50
    3. 8x50
  6. < Adduction
    1. 12x120
    2. 12x130
    3. 12x140
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Chest
  1. DB flat
    1. 10x65
    2. 10X70
    3. 10X75
  2. Banded DB flies
    1. 10X45(45B)
    2. 10X45(45B)
    3. 10X45(45B)
  3. Machine press
    1. 10x130
    2. 10X180
    3. 10X230
  4. DB Pullovers
    1. 75X8
    2. 75X8
  5. Barbell Pullovers
    1. 40x12
    2. 40x12
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Back
  1. Lst PD
    1. 10x120
    2. 10X130
    3. 8x140
  2. DB row
    1. 7x75
    2. 8x75
    3. 8x75
  3. T-Bsr row
    1. 10x70
    2. 10x90
    3. 8x115
  4. Reverse Ped-dec
    1. 95x10
    2. 100x10
    3. 105x10
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,520
887
Triceps
  1. skull krusher supers
    1. 10/10X20
    2. 10/10X20
    3. 10/10X20
  2. laying single tricep extension
    1. 10X20
    2. 10X25
    3. 10X30
  3. laying supinated barbel grip extension
    1. 10X25
    2. 10X25
    3. 10X25
Biceps
  1. Preacher curl
    1. 10X50
    2. 10X50
    3. 10X50
  2. supinated grip curl
    1. 10X25
    2. 10X25
    3. 10X25
  3. Concurrent Hammer curls
    1. 10X30
    2. 10X30
    3. 10X30
 
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