TP's Fit Journal Transcription

[Tomas Payne]

10/5/2025

Legs

1. Laying Leg curls
   1. 8x60
   2. 8x70
   3. 8x80
2. <Standing Calf Raises
   1. 12x2pl
   2. 12x4pl
   3. 12x4pl
3. Single Leg Ext
   1. 8x30
   2. 8x32.5
   3. 8x35
4. <Double Leg Ext
   1. 8x40
   2. 8x42.5
   3. 8x45
5. Adductors
   1. 10x110
   2. 10x120
   3. 10x130
6. <Abductor
   1. 10x120
   2. 10x130
   3. 10x140

 

[Tomas Payne]

Shoulders

1. DB Press
   1. 8x55
   2. 8x60
   3. 8x65
2. <DB supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15
3. Seated DB front delts
   1. 8x30
   2. 8x30
   3. 8x30
4. <Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
5. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95
6. <DB side lateral raises
   1. 8x20
   2. 8x20
   3. 8x20

 

[Tomas Payne]

10/8/2025

Chest

1. DB flat
   1. 8x65
   2. 8x70
   3. 8x75
   4. 8x80
2. <lateral rotator aux
   1. 8x5
   2. 8x5
   3. 8x5
3. DB incline
   1. 8x60
   2. 8x65
   3. 8x70
   4. 8x75
4. <bilateral rotator aux
   1. 8x5
   2. 8x5
   3. 8x5
5. DB Flies
   1. 8x45
   2. 8x45
   3. 8x50
   4. 8x50

 

[Tomas Payne]

Cardio

Back

1. -Lat PD
   1. 8x120
   2. 8x130
   3. 8x140
2. -T-bar row
   1. 8x70
   2. 8x90
   3. 8x115
3. -Cable row
   1. 8x120
   2. 8x132
   3. 8x144
4. -Reverse pecdec
   1. 8x90
   2. 8x105
   3. 8x120

 

[Tomas Payne]

10/13/2025

Quads

1. Front Squats
   1. 8x65
   2. 8x75
   3. 8x95
2. Single/Double Leg Press
   1. 8/8x2Q
   2. 8/8x2P
   3. 8/8x2P
3. < Single/Double Calf ext
   1. 8/8x2Q
   2. 8/8x2P
   3. 8/8x2P
4. Single/Double Leg ext
   1. 8/8x30/40
   2. 8/8x32.5/42.5
   3. 8/8x35/45
5. Abductors
   1. 10x120
   2. 10x130
   3. 10x140

 

[Tomas Payne]

Shoulders

1. Barbel press
   1. 8x95
   2. 8x95
   3. 8x135
2. Machine front delts
   1. 8x35
   2. 8x40
   3. 8x45
3. <Machine side lateral raise
   1. 8x45
   2. 8x50
   3. 8x55
4. Upright row
   1. 8x95
   2. 8x95
   3. 8x95
5. <Supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15
6. Shrugs
   1. 8x185
   2. 8x185
   3. 8x185

 

[Tomas Payne]

10/15/25

Chest

1. flat bar
   1. 8x135
   2. 8x185
   3. 8x210
2. incline bar
   1. 8x135
   2. 8x160
   3. 8x185
3. DB (narrow) pull overs
   1. 8x80
   2. 8x80
4. Barbell (wide) pull overs
   1. 8x40
   2. 8x40
5. DB flies
   1. 8x50
   2. 8x50
   3. 8x50

 

[Tomas Payne]

10/16/25

Back

1. Lat PD w/crandall grips
   1. 8x120
   2. 8x130
   3. 8x140
2. Tbar row
   1. 8x70
   2. 8x90
   3. 8x115
3. Cable row w/crandall grips
   1. 8x120
   2. 8x130
   3. 8x140
4. Reverse pec-dec
   1. 8x95
   2. 8x105
   3. 8x105

 

[Tomas Payne]

10/17/25

Arms

1. Preacher curl
   1. 8x50
   2. 8x50
   3. 8x50
2. skull krushers
   1. 8x50
   2. 8x50
   3. 8x50
3. Hammer curls
   1. 8x30
   2. 8x30
   3. 8x30
4. < barbell laying tricep ext
   1. 10x40
   2. 10x40
   3. 10x40
5. laying single DB tricep ext
   1. 10x20
   2. 10x25
   3. 10x25
6. <(supinated) Reverse arm curl
   1. 10x40
   2. 10x40
   3. 10x40

 

[Tomas Payne]

10/19/25

Hamstring

1. Laying leg curl
   1. 8x60
   2. 8x70
   3. 8x80
2. <Standing calf raise
   1. 12x2pl
   2. 12x2pl
   3. 12x2pl
3. Adductors
   1. 10x120
   2. 10x130
   3. 10x140
4. <Seated calf raise
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl
5. Good Mornin'
   1. 8x95
   2. 8x95
   3. 8x95
6. <Gluteal ext
   1. 8x50
   2. 8x50
   3. 8x50

 

[Tomas Payne]

Shoulders

1. Military Press
   1. 8x95
   2. 8x95
   3. 8x135
2. <Rotator lateral auxiliary exercise
   1. 10x5
   2. 10x5
   3. 10x5
3. DB side lateral
   1. 8x25
   2. 8x25
   3. 8x25
4. <supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15
5. DB seated front delt
   1. 8x30
   2. 8x30
   3. 8x30
6. <DB laying rear delt
   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. DB flies
   1. 8x50
   2. 8x50
   3. 8x50