TP's Fit Journal Transcription

[Tomas Payne]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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