TP's Fit Journal Transcription

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concentric, DB=dumbbell, BO=bentover < = linking with previous)

1. Chest
   • incline press (10X135,10X160,10X185,10X185)
   • (4S) < mobility exercise:back rotator (10X5,10X10,10X10,10X10)
   • banded machine press 25B(10X70,10X70,10X70,10X70)
   • (4S) < mobility exercise:upper rotator(10X5,10X10,10X10,10X10)
   • cable upper flies (10X35,10X35,10X35,10X35,10X35,10X35)
   • (6S) < single banded flies 25B (10,10,10,10)

 

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)

1. Back
   • cable row (12X120,12X120,12X120,12X120)
   • (4S) < standing cable pull-down (10X50,10X50,10X50,10X50)
   • BO rows (10X70,10X70,10X70,10X70)
   • (4S) < lat pull-downs ((10X100,10X100,10X100,10X100)
   • cable rear delts (12X30,12X30,12X30,12X30)
   • (4S) < 25B banded rear delt extension (10,10,10,10)
   • rear delt on pec-dec (10X70,10X70,10X70,10X70)

 

[Tomas Payne]

From 4/14/2022

Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, CB=cattle bells, < = linking with previous)
1. Biceps

• preacher curls (10X50,10X50,10X50,10X50)
• (4S) hammer curls (10X35,10X35,10X35,10X35)
• reverse grip curl (10X40,10X40,10X40,10X40)

2. Triceps

• (4S) hammer extension (10X70,10X70,10X70,10X70)
• single DB extensions (10X20,10X25,10X25,10X30)
• (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
• (4S) skull n' burns super (10/10X80,10/10X80,10/10X80,10/10X80)
• machine dips (10X100,10X100,10X100,10X100)

 

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)

1. shoulders
   • rear shoulder press (10x95,10x95,10x95)
   • (3S) < lat rotator cuff (10X5,10X10,10X10)
   • front shoulder press (10x135,10x145,10X145)
   • (3S) < vert rotator cuff (10X5,10X5,10X5)
   • DB front delt (10X30,10X30,10X30,10X30)
   • machine front delt (10X30,10X30,10X30,10X30)
   • (4S) < machine lat raises (10X40,10X40,10X50,10X50)

 

[Tomas Payne]

I added 4 sets if uprights and shrugs


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[Tomas Payne]

quads & calf training

• seated calf raise (15/30X115,15/30X115,15/30X115,15/30X115)
• Hack squat (10X90,10X90,10X90,10X90)
• (4H) < forward lunge (10X50,10X50,10X50,10X50)
• (4S) single leg press/calf raise (10/15/25X90,10/15/25X90,10/15/25X180,10/15/25X180)
• single leg ext/double leg ext Super(15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)

 

[Jayne Scott]

quads & calf training

• single leg press/calf raise (10/15/25X90,10/15/25X90,10/15/25X180,10/15/25X180)
• (5H) < forward lunge (10X50,10X50,10X50,10X50)
• Hack squat (10X90,10X90,10X140,10X140)
• (4S) < seated calf raise (10/20X115,10/20X115,10/20X115,10/20X115)
• single leg ext/double leg ext Super(15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)
• (4H) < sissy squats (8,8,8,8)
• inner adductor (15X120,15X120,15X125,15X125)
• (4S) outer adductor (15X120,15X120,15X125,15X125)

Impressive as always.

 

[Tomas Payne]

Impressive as always.

Thank you @Jayne Scott!


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[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, < = linking with previous)

1. hamstrings
   • 35B resistant DL (10X95,10X105,10X05,10X125)
   • (4S) < safety bar GM (10X20,10X50,10X50,10X50)
   • single/double laying leg-curls supers(10X25/50,10X25/50,10X25/50,10X25/50)
   • (4H) < seated calf-raises (15/20X90,15/20X90,15/20X90,15/20X90)
   • (4) seated leg curls (12X70,12X70,12X70,12X70)
   • outer adductors (15x125,15x125,15x125,15x125)
   • (4S) < gluteal swing backs (10X50,10X50,10X50,10X50)
   • inner adductors (15x120,15x120,15x125,15x125)
   • (4S) < kickbacks (10X50,10X50,10X50,10X50)

 

[genetic freak]

Good work! Keep it up.

 

[Tomas Payne]

Good work! Keep it up.

Thank you sir. Appreciate the support in the sport.


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[Tomas Payne]

From 4/19/2022 - Last night was my first night back in two months from training with my trainer. I was not looking forward to it because I always know those first workouts are always the hardest. He was glad to see that my strength and endurance was on track and says we will be back to normal in no time.

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, < = linking with previous)

1. Chest
   • Warm-up - front and back 45B banded pulls superset
   • (2H) < DB press (12X40,12X40)
   • DB press (12X55,12X55,12X55)
   • (3S) < banded flies (12X45B,12X45B,12X45B)
   • (5) pin press (8X135,8X145,8X150,8X150,8X150)
   • CB flies (8X20,8X20,10X20)
   • (3S) < single vert. CB close press (coaches count)
   • band straight arm upright pulls (coaches count, varying heights)