TP's Fit Journal Transcription

[Tomas Payne]

12/13/2025

Hamstrings

1. Seated calf raise
   1. 15x2pl
   2. 15x2pl
   3. 15x2pl
   4. 15x2pl
2. <Freemotion leg press
   1. 12x2pl
   2. 8x4pl
   3. 8x4pl
   4. 8x4pl
3. Seated leg curls
   1. 8x70
   2. 8x80
   3. 8x80
   4. 8x80
4. Good mornings
   1. 10x95
   2. 10x95
   3. 10x95
5. <Single stand up (18") rises
   1. 6/6
   2. 5/5
   3. 5/5

 

[Tomas Payne]

Shoulders

1. DB press
   1. 8x40
   2. 8x45
   3. 8x50
2. Side lateral raises
   1. 8x20
   2. 8x20
   3. 8x20
3. < Supinated side laterals
   1. 8x15
   2. 8x15
   3. 8x15
4. Seated DB front delts
   1. 8x30
   2. 8x30
   3. 8x30
5. < Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15

 

[Tomas Payne]

12/18/2025

Cardio

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. 8x108
   2. 8x120
   3. 8x132
   4. 8x144

 

[Tomas Payne]

12/19/2025

Chest

1. Flat bench
   1. 8x135
   2. 8x160
   3. 8x185
2. Incline bench
   1. 8x135
   2. 8x160
   3. 8x185
3. Decline bench
   1. 8x135
   2. 8x160
   3. 8x185
4. DB flies
   1. 8x45
   2. 8x50
   3. 8x50

 

[Tomas Payne]

12/20/2025

Quads

1. Front squats
   1. 8x65
   2. 8x75
   3. 8x95
2. <Standing calf raise
   1. 12x4pl
   2. 12x4pl
   3. 12x4pl
3. Abductors
   1. 10x120
   2. 10x130
   3. 10x140
4. < Seated calf raise
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl
5. Single leg extension
   1. 10x30
   2. 10x32.5
   3. 10x35
6. < Double leg extension
   1. 10x40
   2. 10x42.5
   3. 10x45

 

[Tomas Payne]

Shoulders

1. Press
   1. 8x95
   2. 8x95
   3. 8x135
2. Lat Raise
   1. 8x25
   2. 8x25
   3. 8x25
3. < supinated side laterals
   1. 8x15
   2. 8x15
   3. 8x15
4. Front delts
   1. 8x30
   2. 8x30
   3. 8x30
5. < laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
6. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95

 

[Tomas Payne]

Cardio

Back

1. Lat pull down
   1. 8x120
   2. 8x130
   3. 8x140
2. DB row
   1. 6x75
   2. 6x80
   3. 6x85
3. T-bar row
   1. 8x70
   2. 8x90
   3. 8x115
4. Reverse Pecdec
   1. 10x105
   2. 10x105
   3. 10x105
5. Cable row
   1. 8x120
   2. 8x132
   3. 8x144

 

[Yano]

To you and yours my friend , Merry Christmas

 

[Tomas Payne]

Chest

1. Flat barbel bench
   1. 8x135
   2. 8x160
   3. 8x185
   4. 6x210
2. incline barbel bench
   1. 8x135
   2. 8x160
   3. 8x185
   4. 8x185
3. Pec-dec
   1. 10x105
   2. 10x105
   3. 10x120
   4. 10x120

 

[Tomas Payne]

Cardio

Hamstrings

1. Laying double leg curl
   1. 8x70
   2. 8x80
   3. 8x90
2. < Standing calf raise
   1. 12x4pl
   2. 12x4pl
   3. 12x4pl
3. Seated double leg curl
   1. 10x70
   2. 10x80
   3. 10x90
4. < Adductors
   1. 10x120
   2. 10x130
   3. 10x140
5. Stiff Leg "W" DL
   1. 8x135
   2. 8x135
   3. 8x135

 

[Tomas Payne]

Shoulders

1. Shoulder barbel press
   1. 8x95
   2. 8x95
   3. 8x135
2. < Lateral rotator auxiliary exercise
   1. 8x5
   2. 8x5
   3. 8x5
3. Seated DB front delts
   1. 8x30
   2. 8x30
   3. 8x30
4. < Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
5. Side lateral raises
   1. 8x20
   2. 8x20
   3. 8x20
6. < Supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15
7. Upright row
   1. 8x95
   2. 8x95

 

[Tomas Payne]

Cardio

Back

1. Lat PD
   1. 8x110
   2. 8x120
   3. 8x130
2. T-bar row
   1. 8x70
   2. 8x90
   3. 8x115
3. Cable Row
   1. 8x110
   2. 8x120
   3. 8x130
4. Reverse Pec-dec
   1. 8x90
   2. 8x95
   3. 8x95