TP's Fit Journal Transcription

[Tomas Payne]

3/14/2025

Shoulders

1. Barbell Press
   1. 10x95
   2. 10x95
   3. 10x135
2. < bilateral shoulder aux
   1. 5x10
   2. 5x10
   3. 10x10
3. Seated DB Anterior Delts
   1. 8x30
   2. 8x30
   3. 8x30
4. < Inverted side lateral raises
   1. 10x15
   2. 8x15
   3. 8x15
5. shrugs
   1. 10x185
   2. 10x185
   3. 10x185
6. < Supinated Lateral Uprights
   1. 10x15
   2. 10x15
   3. 10x15

 

[Tomas Payne]

3/17/2025

hamstrings

1. stiff leg "W" DL
   1. 10x135
   2. 10x160
   3. 8x185
2. < lunges
   1. 9m
   2. 9m
   3. 9m
3. laying leg curl
   1. 10x70
   2. 10x80
   3. 10x90
4. < seated calf
   1. 10x2pl
   2. 10x2pl
   3. 10x2pl
5. adduction
   1. 10x120
   2. 10x130
   3. 10x140
6. < glute extension
   1. 8x50
   2. 8x50
   3. 8x50

 

[Tomas Payne]

Chest

1. flat barbel press
   1. 10x135
   2. 10x160
   3. 8x185
   4. 4x210
2. db flies
   1. 10x45
   2. 10x45
   3. 10x45
3. DB Pullovers
   1. 80X8
   2. 80X8
4. Barbell Pullovers
   1. 35x12
   2. 35x12
5. Tricep Ext.
   1. 10x70
   2. 10x70
   3. 10x70

 

[Tomas Payne]

Back

1. Lat PD
   1. 10x110
   2. 10x120
   3. 10x130
   4. 8x140
2. < T-bar row
   1. 10x45
   2. 10x70
   3. 10x90
   4. 8x115
3. Cable row
   1. 10x110
   2. 10x120
   3. 10x132
   4. 8x144

 

[Tomas Payne]

Quads

1. Single leg press/calf ext. superset
   1. 10x2Q
   2. 10x2P
   3. 12x2P
2. calf ext (single/double)
   1. 10/20x2Q
   2. 12/24x2P
   3. 14/28x2P
3. Single/Double leg ext. combo
   1. 11/16X30/40
   2. 11/16X32.5/42.5
   3. 11/16X35/45
4. abduction
   1. 15x100
   2. 15x110
   3. 15x120
5. front squat
   1. 10x65
   2. 10x75
   3. 10x95

 

[Tomas Payne]

3/24/2025

Shoulders

Shoulders

1. Barbell Press
   1. 10x95
   2. 10x95
   3. 10x135
2. < lateral shoulder 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. Seated DB Anterior Delts
   1. 8x25
   2. 8x25
   3. 8x25
6. < Laying DB posterior delts
   1. 8x15
   2. 8x15
   3. 8x15
7. shrugs
   1. 10x185
   2. 10x185
   3. 10x185

 

[Tomas Payne]

3/29/2025

Hamstrings

1. laying leg curls
   1. 60x12
   2. 70x10
   3. 80x10
   4. 90x10
2. < seated calf
   1. 12/12X2Pl
   2. 10/12X2Pl
   3. 10/12X2Pl
   4. 15/20X2Pl
3. adduction
   1. 15x110
   2. 15x120
   3. 15x130
   4. 15x130
4. < Standing calf
   1. 15x2PL
   2. 15x2PL
   3. 15x2PL
   4. 15x2PL

 

[Tomas Payne]

4/1/2025

Back

1. Lat PD
   1. 10x110
   2. 10x120
   3. 10x130
   4. 10x140
2. < T-bar row
   1. 10x40
   2. 10x70
   3. 10x90
   4. 10x115
3. Cable row
   1. 10X120
   2. 10X120
   3. 10X132
   4. 10X132
4. < Reverse PecDec
   1. 10X90
   2. 10X90
   3. 10X105
   4. 10X105

 

[Tomas Payne]

Chest

1. Flat
   1. 10x135
   2. 10x135
   3. 10x160
2. < Rotator lat aux
   1. 5x10
   2. 5x10
   3. 10x10
3. Incline
   1. 10x135
   2. 10x160
   3. 10x135
4. < Rotator bilateral aux
   1. 5x10
   2. 5x10
   3. 5x10
5. Pec-Dec flies
   1. 10x90
   2. 10x90
   3. 10x105
   4. 10x105

 

[Tomas Payne]

4/4/2025

Quads

1. Front Squats
   1. 10x75
   2. 10x95
   3. 10x115
2. < Standing Calf
   1. 15x2p
   2. 12x4p
   3. 12x4p
3. Abduction
   1. 15x120
   2. 15x130
   3. 15x140
4. < Seated calf
   1. 10/12x2p
   2. 10/15x2p
   3. 10x15x2p
5. Single/Double Leg Ext.
   1. 10x15x30x35
   2. 10x15x30x35
   3. 10x15x30x35
6. < Close-foot squats
   1. 10x45
   2. 10x45
   3. 10x45

 

[Tomas Payne]

4/6/2025

Shoulders

1. Barbell Press
   1. 10x95
   2. 10x95
   3. 8x135
2. < Inverted side lateral raises
   1. 10x15
   2. 10x15
   3. 10x15
3. Upright rows
   1. 10x70
   2. 10x70
   3. 10x70
4. < Supinated side lateral uprights
   1. 10x15
   2. 10x15
   3. 10x15
5. Shrugs
   1. 12x185
   2. 12x185
   3. 12x185

 

[Tomas Payne]

Chest

1. Flat bench
   1. 10x135
   2. 10x160
   3. 9X185
   4. 6x210
2. < Lateral rotator aux.
   1. 10x5
   2. 10x5
   3. 10x5
3. Incline bench
   1. 10x135
   2. 10x160
   3. 8x185
   4. 10x160
4. < Bilateral rotator aux
   1. 10x5
   2. 10x5
   3. 10x5
5. Pec dec superset (w/n)
   1. 10x20x105
   2. 10x20x105
   3. 10x20x105
   4. 10x20x105