TP's Fit Journal Transcription

[genetic freak]

Crushing it

 

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)

1. Back
   • cable row (12X120,12X120,12X120,12X120)
   • (4S) < standing cable pull-down (10X50,10X50,10X50,10X50)
   • standing 45B resistant pulls (10X40,10X40,10X40,10X40)
   • cable rear delts (12X30,12X30,12X30,12X30)
   • (4S) < 45B banded rear delt extension (10,10,10,10)
   • rear delt on pec-dec (10X70,10X70,10X70,10X70)

 

[Jayne Scott]

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)

1. Back
   • cable row (12X120,12X120,12X120,12X120)
   • (4S) < standing cable pull-down (10X50,10X50,10X50,10X50)
   • standing 45B resistant pulls (10X40,10X40,10X40,10X40)
   • cable rear delts (12X30,12X30,12X30,12X30)
   • (4S) < 45B banded rear delt extension (10,10,10,10)
   • rear delt on pec-dec (10X70,10X70,10X70,10X70)

Massive back training routine

 

[Tomas Payne]

Massive back training routine

Haha! I realized I skipped last pull-downs.


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[Tomas Payne]

Massive back training routine

thanks, I am feeling all the knot today though....

 

[Tomas Payne]

Today I worked out a light chest workout focusing on stability by using eccentric/concentric combinations for developing that stability. I was trying to explain the eccentric hooks to a curious member. These hooks are adjusted from narrow (in photo) to middle to outer end. I did two runs (6 hypersets, using narrow, mid, wide) to complete the set.

IMG-1168 hosted at ImgBB

Image IMG-1168 hosted in ImgBB

ibb.co

Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concetric, DB=dumbbell, BO=bentover < = linking with previous)

1. Chest
   • flat press (Rounder 1;inner/middle/outer-8E/CX145EH/95, 8E/CX145EH/95,8X145EH/95) (Round 2;inner/middle/outer), (Rounder 2;inner/middle/outer-4E/8CX155EH/95,4E/8CX155EH/95, 4E/8CX155EH/95)
   • (6H) < sphynx push-up (15,15,15,15,15,15)
   • DB flies (10X40,10X40,10X40,10X40)
   • (4S) < vert. plate press (8X25,8X25,8X25,8X25)

 

[genetic freak]

I haven't seen hooks used in a long time. I use bands a lot during bench press. I have even started using them for dumbbell presses (interesting, dangerous if your spotter sucks, SUPER effective).

Nice work!

 

[Tomas Payne]

I haven't seen hooks used in a long time. I use bands a lot during bench press. I have even started using them for dumbbell presses (interesting, dangerous if your spotter sucks, SUPER effective).

Nice work!

Thanks. My buds say the hooks are when you don’t have a workout partner. Not that I don’t, we can ne’er settle in a convenient time for both.


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[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, DL=deadlift, CB=cattle bells, B=banded, GM=good mornings, < = linking with previous)

1. hamstrings

• resistant stiff-legged DL (10X95B,10X95B10X95B10X95)
• (4S) < GM w/Safety bar (10X100,10X100,10X100,10X100)
• single/double laying leg curl-S(10X25/50,10X25/50,10X25/50,10X25/50)
• (4H) < seated calf-raise (10/10X90,10/10X90,10/10X90,10/10X90)
• seated leg curl (10X60,10X65,10X65,10X65)
• (4S) < single leg squats (15,15,15,15)

 

[Tomas Payne]

quads & calf training

• single leg press/calf raise (10/15/25X90,10/15/25X90,10/15/25X180,10/15/25X180)
• (5H) < forward lunge (10X50,10X50,10X50,10X50)
• Hack squat (10X90,10X90,10X140,10X140)
• (4S) < seated calf raise (10/20X115,10/20X115,10/20X115,10/20X115)
• single leg ext/double leg ext Super(15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)
• (4H) < sissy squats (8,8,8,8)
• inner adductor (15X120,15X120,15X125,15X125)
• (4S) outer adductor (15X120,15X120,15X125,15X125)

 

[genetic freak]

Good job brother. I have thought about doing some single leg presses, hack squats or v-squats. My quads are really strong, but the separation sucks. Extensions, sissy squats, etc... do nothing to help. Single legs may help, as it will take my hips out of the lift.

 

[Tomas Payne]

Good job brother. I have thought about doing some single leg presses, hack squats or v-squats. My quads are really strong, but the separation sucks. Extensions, sissy squats, etc... do nothing to help. Single legs may help, as it will take my hips out of the lift.

To further develop the separation up the quads, I slightly angle my foot on single leg presses inward, about 20-30 degrees from normal foot position.


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