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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Hamstrings
  1. Stiff-legged DL "W"
    1. 10x135
    2. 10x160
    3. 8x185
  2. Standing calf
    1. 15x2PL
    2. 15x4PL
    3. 15x4PL
  3. Laying leg curls
    1. 10x60
    2. 10x70
    3. 10x80
  4. Adduction
    1. 12x120
    2. 12x130
    3. 12x140
  5. Gluteal ext.
    1. 10x50
    2. 10x50
    3. 10x50
  6. Seated calf
    1. 10/12x2PL
    2. 10/12x2PL
    3. 10/12x2PL
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
4/15/2025

Shoulders
  1. Barbell press
    1. 10x95
    2. 10x95
    3. 10x95
  2. Front delts
    1. 10x25
    2. 10x25
    3. 10x25
  3. <Inverted side lateral raises
    1. 10x15
    2. 10x15
    3. 10x15
  4. Upright rows
    1. 10x75
    2. 10x75
    3. 10x75
  5. <Supinated side lateral (suprasplinatus/rhomboids)
    1. 10x15
    2. 10x15
    3. 10x15
  6. Side lateral raises
    1. 10x20
    2. 10x20
    3. 10x20
  7. < laying DB rear delts
    1. 10x15
    2. 10x15
    3. 10x15
  8. Shrugs
    1. 10x185
    2. 10x185
    3. 10x185
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Back
  1. Lat PD with wide outward crandal grip
    1. 10x120
    2. 10x130
    3. 10x140
  2. <T-bar row
    1. 10x70
    2. 10x90
    3. 10x115
  3. Cable row with narrow outward crandal grip
    1. 10x120
    2. 10x120
    3. 10x132
  4. <Reverse pec-dec for rear delt
    1. 10x105
    2. 10x105
    3. 10x105
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Chest
  1. Flat bar
    1. 10x135
    2. 10x160
    3. 10x185
  2. Incline bar
    1. 10x135
    2. 10x160
    3. 10x185
  3. DB flies
    1. 10x50
    2. 10x50
    3. 10x50
  4. DB Pull-overs
    1. 8x80
    2. 8x80
  5. Barbel pull-overs
    1. 10x40
    2. 12x40
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
4/20/2025

Quads

  1. Single/Double/Calf Ext on leg press
    1. 8/8/15X90
    2. 8/8/15X90
    3. 8/8/15X90
    4. 8/8/15X90
  2. Single/Double leg extension
    1. 10/15 X 30/35
    2. 10/15 X 30/35
    3. 10/15 X 30/35
    4. 10/15 X 30/35
  3. Abductors
    1. 10x110
    2. 10x120
    3. 10x130
    4. 10x140
  4. < Seated Calf
    1. 10/12x90
    2. 10/12x90
    3. 10/12x90
    4. 10/12x90
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Chest
  1. Cybex press
    1. 8x140
    2. 8x180
    3. 8x230
    4. 4x270
  2. Banded machine press
    1. 8x(70+45B)
    2. 10x(70+45B)
    3. 12x(70+45B)
    4. 14x(70+45B)
  3. Pec-dec flies
    1. 10x110
    2. 10x110
    3. 10x110
    4. 10x110
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Chest
  1. flat
    1. 135x10
    2. 160x10
    3. 185x8
    4. 210x6
  2. incline
    1. 135x10
    2. 160x10
    3. 185x8
    4. 185x8
  3. DB flies
    1. 50x10
    2. 50x10
    3. 50x10
    4. 50x10
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
5/2/2025

Back

  1. Lat PD
    1. 110x8
    2. 120x8
    3. 130x8
  2. DB row
    1. 65x8
    2. 70x8
    3. 75x8
  3. T-bar row
    1. 70x8
    2. 90x8
    3. 115x8
  4. Cable row
    1. 108x8
    2. 120x8
    3. 132x8
  5. Lower back ext.
    1. 8xbody weight
    2. 8xbw
    3. 8xbw
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Quads
  1. Front Squat
    1. 65x10
    2. 75x10
    3. 95x10
  2. < Standing calf
    1. 180x12
    2. 180x12
    3. 180x12
  3. Single/Double leg ext SS
    1. 30/35x10/15
    2. 30/35x10/15
    3. 30/35x10/15
  4. < Seated calf (applied pressure/no pressure)
    1. 90x10/12
    2. 90x10/12
    3. 90x10/12
  5. Abductors
    1. 120x10
    2. 130x10
    3. 140x10
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Shoulders
  1. Shoulder Press
    1. 95x8
    2. 115x8
    3. 135x8
  2. Machine Side Lateral raises
    1. 60x10
    2. 60x10
    3. 65x10
  3. < Machine Front deltoid
    1. 40x10
    2. 40x10
    3. 45x10
  4. Upright rows
    1. 95x10
    2. 95x10
    3. 95x10
  5. <Supinated DB uprights
    1. 15x10
    2. 15x10
    3. 15x10
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Back
  1. T-bar row
    1. 70x8
    2. 90x8
    3. 90x8
    4. 115x8
  2. Lat PD
    1. 100x8
    2. 110x8
    3. 120x8
    4. 130x8
  3. Cable row
    1. 100x8
    2. 110x8
    3. 120x8
    4. 132x8
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,565
902
Chest
  1. Banded incline cybex
    1. (90+45B)x8
    2. (110+45B)x8
    3. (115+45B)x8
    4. (120+45B)x8
  2. Banded flat cybex
    1. (120+45B)x8
    2. (115+45B)x8
    3. (110+45B)x8
    4. (90+45B)x8
  3. DB press
    1. 50x8
    2. 50x10
    3. 50x8
    4. 50x8
 
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