TP's Fit Journal Transcription

[Tomas Payne]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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

 

[Tomas Payne]

2/15/2025

Hamstrings

1. freemotion leg press
   1. 10x2 plx2
   2. 10x3 plX2
   3. 10X4 plx2
2. < seated calf raise
   1. 10/10x2 pl
   2. 10x2 pl, 2 qt
   3. 10x2 pl, 2 qt
   4. 10x2 pl, 2 qt
3. seated leg curl
   1. 90x10
   2. 90x12
   3. 90x14
4. adduction
   1. 90x15
   2. 90x15
   3. 90x15
5. single/double laying leg curl (weight each side)
   1. 27.5x10/10
   2. 30x10/10
   3. 35x10/10
6. < standing calf
   1. 215x15
   2. 215x17
   3. 215x18

 

[Tomas Payne]

Shoulders

I did extensive rolling and apply stimulation (worked-out) to areas I feel are weak and sore, in order to focus on them to builld them further. Something I have been applying to shoulders since they are the most sore.

1. rope cable supinated uprights
   1. 30x10
   2. 35x10
   3. 40x10
2. < upright row
   1. 20x10
   2. 20x10
   3. 20x10
3. supinated wide side lat
   1. 15x10
   2. 15x10
   3. 15x10
4. < side lat raises
   1. 20x10
   2. 20x10
   3. 20x10
5. shrugs
   1. 85x10
   2. 90x10
   3. 95x10