TP's Fit Journal Transcription

[Tomas Payne]

5/10/2025

Legs

1. Front squats
   1. 8x65
   2. 8x75
   3. 8x95
2. Single/Double Leg ext combo
   1. 10/12x30/35
   2. 10/12x30/35
   3. 10/12x30/35
3. < Standing calf
   1. 12x180
   2. 14x180
   3. 15x180
4. Abductors
   1. 10x110
   2. 10x120
   3. 10x130
5. < Adductors
   1. 10x110
   2. 10x120
   3. 10x130
6. Stiff Leg DL
   1. 8x95
   2. 8x105
   3. 8x115
7. Laying leg curls
   1. 8x60
   2. 8x70
   3. 8x80

 

[Tomas Payne]

5/12/2025

Shoulders

1. Shoulder press
   1. 95x8
   2. 95x8
   3. 135x8
2. < Rotator Auxiliary exercise
   1. 8x5
   2. 8x5
   3. 8x5
3. Front DB delts
   1. 8x25
   2. 8x25
   3. 8x25
4. < Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
5. Barbel Upright rows
   1. 60x8
   2. 60x8
   3. 60x8
6. < DB Supinated Uprights
   1. 8x15
   2. 8x15
   3. 8x15

 

[Tomas Payne]

5/14/2025

Back

1. Lat PD with wide crandall grip hold
   1. 100x8
   2. 110x8
   3. 120x8
   4. 130x8
2. T-bar row
   1. 45x8
   2. 70x8
   3. 90x8
   4. 115x8
3. Cable row with narrow-out crandall grip hold
   1. 100x8
   2. 110x8
   3. 120x8
   4. 130x8

 

[Tomas Payne]

Chest

1. Flat bench
   1. 135x8
   2. 160x8
   3. 185x8
   4. 210x4
2. <Lateral Shoulder Aux.
   1. 8x5
   2. 8x5
   3. 8x5
3. Incline bench
   1. 135x8
   2. 160x8
   3. 185x8
   4. 185x6
4. <Bilateral Shoulder Aux.
   1. 8x5
   2. 8x5
   3. 8x5
5. Banded DB flies
   1. 45B(40x8)
   2. 45B(40x8)
   3. 45B(40x8)

 

[Tomas Payne]

5/18/2025

1. Squats
   1. 8x95
   2. 8x115
   3. 8x135
   4. 8x135
   5. 6x185
2. < Standing Calf
   1. 12x180
   2. 12x180
   3. 12x180
   4. 12x180
   5. 12x180
3. Abductors
   1. 10x120
   2. 10x130
   3. 10x140
4. < Adductors
   1. 10x120
   2. 10x130
   3. 10x140

 

[Tomas Payne]

Shoulders

1. Press
   1. 8x95
   2. 8x95
   3. 8x135
2. Machine front delts
   1. 8x40
   2. 8x45
   3. 8x50
3. < Machine side lat raises
   1. 8x60
   2. 8x65
   3. 8x70
4. Cable upright rows
   1. 8x70
   2. 8x70
   3. 8x70
5. < Cable OH rear delt /lower trap rope uprights
   1. 8x35
   2. 8x35
   3. 8x35
6. << Supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15

 

[Tomas Payne]

Back

1. Lat PD
   • 110x8
   • 120x8
   • 130x8
   • 140x8
2. T-bar Row
   • 45x8
   • 70x8
   • 90x8
   • 115x8
3. Cable Row
   • 108x8
   • 120x8
   • 132x8
   • 144x8

 

[Tomas Payne]

5/24/2025

Chest

1. Incline bench
   • 8x131
   • 8x160
   • 6x185
   • 4x210
2. Cybex press
   • 8x140
   • 8x180
   • 8x180
   • 8x230
3. Cable flies
   1. Upper OHand crossover
      • 8x45
      • 8x45
      • 8x45
   2. <Lower supinated
      • 8x45
      • 8x45
      • 8x45

 

[Tomas Payne]

5/25/25

Hamstrings

1. Laying leg curls
   • 8x60
   • 8x70
   • 8x80
   • 8x90
2. <Standing calf raise
   • 12x180
   • 12x180
   • 14x180
   • 14x180
3. Gluteal extension
   • 8x50
   • 8x50
   • 8x50
   • 8x50
4. <Seat calf (with/without applied pressure)
   • 12/12x90
   • 10/10x90
   • 10/10x90
   • 12/12x90
5. Adductors
   • 8x110
   • 8x120
   • 8x130
6. <Lunges
   • 9m
   • 9m
   • 9m

 

[Tomas Payne]

Shoulders

1. Barbell shoulder press
   • 8x900
   • 8x115
   • 8x135
2. <Rotator auxiliary
   • 8x5
   • 8x5
   • 8x5
3. Upright row
   • 8x95
   • 8x95
   • 8x95
4. < Supinated DB uprights
   • 10x10
   • 10x10
   • 10x10
5. Seated DB front deltoid
   • 8x25
   • 8x25
   • 8x25
6. < Laying DB rear deltoid
   • 8x15
   • 8x15
   • 8x15
7. Shrugs (trapezius)
   • 8x185
   • 8x185
   • 8x185

 

[Tomas Payne]

Cardio

Back

1. Lat Pull Down
   • 8x108
   • 8x120
   • 8x132
2. T-bar Row
   • 8x70
   • 8x90
   • 8x115
3. Cable Row
   • 8x108
   • 8x120
   • 8x132
4. Reverse Pec-dec (rear delt)
   • 8x105
   • 8x105
   • 8x105

 

[Tomas Payne]

Chest

1. Banded Cybex Press
   • 8x(90+45B)
   • 8x(90+45B)
   • 8x(140+45B)
   • 8x(140+45B)
2. Pec-dec Flies
   • 8x108
   • 8x108
   • 8x108
   • 8x108
3. Banded Machine Press
   • 8x(70+45B)
   • 8x(70+45B)
   • 8x(70+45B)
   • 8x(70+45B)

Triceps

1. Tricep Extension
   • 8x70
   • 8x70
   • 8x75
   • 8x75