TP's Fit Journal Transcription

[Tomas Payne]

Cardio

Quads

1. Upper Level Rack Leg Press (low foot placement)
   1. 8x2P
   2. 8x2P2Q
   3. 8X4P
   4. 8X4P2Q
2. < Seated Calf Raises (leaning weight on SS)
   1. 10/10x2P
   2. 10/10x2P
   3. 10/10x2P
   4. 10/10x2P
3. Single Leg Ext
   1. 10x30
   2. 10x32.5
   3. 10x35
   4. 10x37.5
4. <Double Leg Ext
   1. 10x40
   2. 10x42.5
   3. 10x45
   4. 10x47.5
5. Abductors
   1. 12x110
   2. 12x120
   3. 12x130
   4. 12x140
6. <Standing Calf
   1. 12x4P
   2. 12x4P
   3. 12x4P
   4. 12x4P

 

[Yano]

Cardio

Quads

1. Upper Level Rack Leg Press (low foot placement)
   1. 8x2P
   2. 8x2P2Q
   3. 8X4P
   4. 8X4P2Q
2. < Seated Calf Raises (leaning weight on SS)
   1. 10/10x2P
   2. 10/10x2P
   3. 10/10x2P
   4. 10/10x2P
3. Single Leg Ext
   1. 10x30
   2. 10x32.5
   3. 10x35
   4. 10x37.5
4. <Double Leg Ext
   1. 10x40
   2. 10x42.5
   3. 10x45
   4. 10x47.5
5. Abductors
   1. 12x110
   2. 12x120
   3. 12x130
   4. 12x140
6. <Standing Calf
   1. 12x4P
   2. 12x4P
   3. 12x4P
   4. 12x4P

That fucking smokes once they rolling !! right on

 

[Tomas Payne]

Shoulders

1. Shoulder barbell press
   1. 8x95
   2. 8x95
   3. 8x135
2. Seated DB front delt
   1. 8x30
   2. 8x30
   3. 8x30
3. <Laying DB rear delt
   1. 8x15
   2. 8x15
   3. 8x15
4. Seated DB side lateral raises
   1. 8x20
   2. 8x20
   3. 8x20
5. <Seated DB supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15
6. Smith machine Upright rows
   1. 8x95
   2. 8x95
   3. 8x95
7. Smith machine shrugs
   1. 8x185
   2. 8x185
   3. 8x185

 

[Tomas Payne]

Chest

1. Flat Barbell Bench
   1. 8x135
   2. 6x185
   3. 4x210
2. < Lateral Rotator Auxiliary exercise
   1. 8x5
   2. 8x5
   3. 8x5
3. Incline Barbell Bench
   1. 8x135
   2. 8x160
   3. 6x185
4. < Bilateral Rotator Auxiliary exercise
   1. 8x5
   2. 8x5
   3. 8x5
5. DB Flies
   1. 8x45
   2. 8x45
   3. 8x45
   4. 8x45

 

[Tomas Payne]

9-4-2025

Back

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

 

[Tomas Payne]

9-7-2025

Hamstrings

1. Stiff Leg DL
   1. 8x155
   2. 8x165
   3. 8x185
2. <Standing Calf
   1. 12x4pl
   2. 12x4pl
   3. 12x4pl
3. Laying leg curls
   1. 8x60
   2. 8x70
   3. 8x80
4. <seated calf
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl
5. Gluteal ext
   1. 8x50
   2. 8x50
   3. 8x50
6. <adductors
   1. 10x120
   2. 10x130
   3. 10x140

 

[Tomas Payne]

9-8-2025

Shoulders

1. Shoulder barbell press
   1. 8x95
   2. 8x95
   3. 8x135
2. front delts on lateral raise machine
   1. 8x35
   2. 8x40
   3. 8x45
3. <Lateral raises machine
   1. 8x55
   2. 8x60
   3. 8x65
4. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95
5. < supinated DB uprights
   1. 8x15
   2. 8x15
   3. 8x15

 

[Tomas Payne]

Chest

1. Flat
   1. 8x135
   2. 8x160
   3. 8x185
2. Incline
   1. 8x135
   2. 8x160
   3. 8x185
3. Decline
   1. 8x135
   2. 8x160
   3. 8x185
4. Flies
   1. 8x50
   2. 8x50
   3. 8x50

 

[Tomas Payne]

9-12-2025

Back

1. Lat PD
   1. 8x110
   2. 8x120
   3. 8x130
   4. 8x140
2. T-bar row
   1. 8x45
   2. 8x70
   3. 8x90
   4. 8x115
3. Cable row
   1. 8x10
   2. 8x120
   3. 8x132
   4. 8x144

 

[Tomas Payne]

Quads

1. Single leg press
   1. 8x2Q
   2. 8X2Q2T
   3. 8X2Q4T
2. <Low placement double leg press
   1. 8x2Q
   2. 8X2Q2T
   3. 8X2Q4T
3. << Single/Double calf ext
   1. 12x2Q
   2. 12X2Q2T
   3. 12X2Q4T
4. Abductors
   1. 12x110
   2. 12x120
   3. 12x130
5. < Standing Calf Raise
   1. 12x4P
   2. 12x4P
   3. 12x4P
6. Single/Double leg ext
   1. 8/12x30/40
   2. 8/12x32.5/42.5
   3. 8/12x35/45
7. Front Squats
   1. 8x65
   2. 8x65

 

[Tomas Payne]

Shoulders

1. Militar8xy Press
   1. 8x95
   2. 8x115
   3. 8x135
2. Seated DB front delts
   1. 8x30
   2. 8x30
   3. 8x30
3. <Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
4. Side Lateral Raises
   1. 8x25
   2. 8x25
   3. 8x25
5. Supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15
6. Upright row
   1. 8x95
   2. 8x95
   3. 8x95
7. Shrugs on Smith
   1. 10x185
   2. 10x185
   3. 10x185

 

[Tomas Payne]

9/17/2025

Chest

1. Incline
   1. 8x135
   2. 8x160
   3. 6x185
2. DB pullover
   1. 8x80
   2. 8x80
   3. 8x80
3. Barbell pullover
   1. 8x50
   2. 8x50
   3. 8x50
4. DB flies
   1. 8x50
   2. 8x50
   3. 8x50