TP's Fit Journal Transcription

[Tomas Payne]

2/17/2025

Chest

1. flat bench
   1. 10X135
   2. 10X160
   3. 8X185
   4. 8X185
2. incline
   1. 10X135
   2. 10X160
   3. 7X185
   4. 8X185
3. DB flies
   1. 10X50
   2. 10X50
4. DB pull-overs
   1. 10X80
   2. 10X80
5. barbel pull-overs
   1. 10X40
   2. 10X40

 

[Tomas Payne]

2/21/2025

Back

1. Lat PD
   1. 120x10
   2. 130x10
   3. 140x8
2. Tbar row
   1. 10x70
   2. 10x90
   3. 10x115
3. cable row
   1. 10x120
   2. 10x132
   3. 8x144
4. reverse pec-dec
   1. 10x105
   2. 10x105
   3. 10x105

 

[Tomas Payne]

2/22/2025

Quads

1. Front squats
   1. 10x65
   2. 10x75
   3. 10x95
   4. 8x115
2. < Standing calf
   1. 12x2plx2
   2. 12x2plx2
   3. 12x2plx2
   4. 12x2plx2
3. Single/Double leg ext
   1. 10/15x30/40
   2. 10/15x35/45
   3. 10/15x35/45
   4. 10/15x30/40
4. < Abduction
   1. 15x130
   2. 15x130
   3. 12x140
   4. 12x140

 

[Tomas Payne]

3/1/2025

Back

1. Lat PD
   1. 10x110
   2. 10x120
   3. 10x130
   4. 10x140
2. Cable Row
   1. 10x120
   2. 10x130
   3. 10x140
   4. 10x140
3. Tbar Row
   1. 10x70
   2. 10x90
   3. 10x115
   4. 8x135
4. Rev. Pec-dec (Rear delt)
   1. 10x105
   2. 10x105
   3. 10x105

 

[Tomas Payne]

Shoulders

1. Barbell Press
   1. 10x95
   2. 10x95
   3. 8x135
2. Upright Rows
   1. 10x75
   2. 10x75
   3. 10x75
3. < Supinated Lateral Uprights
   1. 10x15
   2. 10x15
   3. 10x15
4. DB Anterior Delt
   1. 8x30
   2. 8x30
   3. 8x30
5. < DB Laying Posterior Delt
   1. 8x15
   2. 8x15
   3. 8x15

 

[Tomas Payne]

3/5/2025

hamstrings

1. freemotion press
   1. 10x4pl
   2. 10x6pl
   3. 10x8pl
2. < seated calf
   1. 10x2pl
   2. 10x2pl
   3. 10x2pl
3. single/double laying leg curl
   1. 10/10x25/50
   2. 10/10x25/50
   3. 10/10x25/50
4. glute extension
   1. 8x50
   2. 8x50
   3. 8x50
5. < standing calf
   1. 12x215
   2. 12x215
   3. 12x215
6. adduction
   1. 10x90
   2. 10x90
   3. 10x90

 

[Tomas Payne]

Chest

1. flat bench eccentric.concentric loading hooks
   1. W - 5x[95+50E]
   2. < W - 6x95
   3. M - 5x[95+50E]
   4. <M - 6x95
   5. W - 5x[95+50E]
   6. <W - 6x95
2. << bilateral rotator aux
   1. 10x5
   2. 10x5
   3. 10x5
3. incline bench eccentric.concentric loading hooks
   1. W - 5x[95+50E]
   2. <W - 6x95
   3. M - 5x[95+50E]
   4. <M - 6x95
   5. W - 5x[95+50E]
   6. <W - 6x95
4. << lateral rotator aux
   1. 10x5
   2. 10x5
   3. 10x5
5. pecdec flies
   1. 10x95
   2. 10x95
   3. 10x95

 

[Tomas Payne]

3/7/2025

Back

1. Tbar row
   1. 70x10
   2. 90x10
   3. 115x10
   4. 130x6
2. < Lat PD
   1. 110x10
   2. 120x10
   3. 130x10
   4. 140x6
3. Cable row
   1. 120x10
   2. 132x10
   3. 144x10
   4. 156x8

 

[Tomas Payne]

Squats
185X10X7

Calves
90X12x3

 

[Tomas Payne]

3/10/2025

Shoulders

1. Barbell Press
   1. 10x95
   2. 10x95
   3. 8x135
2. < lateral should aux
   1. 5x10
   2. 5x10
   3. 10x10
3. Upright Rows
   1. 10x75
   2. 10x75
   3. 10x75
4. < Supinated Lateral Uprights
   1. 10x15
   2. 10x15
   3. 10x15
5. DB Anterior Delt
   1. 8x30
   2. 8x30
   3. 8x30
6. < DB Laying Posterior Delt
   1. 8x15
   2. 8x15
   3. 8x15
7. shrugs
   1. 10x185
   2. 10x185
   3. 10x185

 

[Tomas Payne]

Back

1. Lat PD
   1. 120x10
   2. 130x10
   3. 140x8
   4. 140x8
2. < T-bar row
   1. 70x10
   2. 90x10
   3. 115x8
   4. 115x8
3. cable row
   1. 120x10
   2. 132x10
   3. 144x8
   4. 156x8
4. < reverse pec-dec (RD)
   1. 10x105
   2. 12x105
   3. 14x105
   4. 16x105

 

[Tomas Payne]

Chest

1. flat barbel press
   1. 10x135
   2. 10x185
   3. 6x210
2. inclined barbel press
   1. 10x185
   2. 6x185
   3. 8x135
3. db flies
   1. 10X50
   2. 10X50
   3. 10X50
4. tricep ext
   1. 70x10
   2. 70x10
   3. 70x10