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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
From 4/28/2022 - Shoulder and Boulders

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 (10x135,10x135,10X135)
    • (3S) < vert rotator cuff (10X5,10X10,10X10)
    • DB front delt (10X30,10X30,10X30,10X30)
    • upright rows (10X95,10X95,10X95,10X95)
    • (4) < front delts (10X25,10X25,10X25,10X25)
    • front shrugs (12X225,12X225,12X225,12X225)
    • (4) < lateral raises (10X15,10X15,10X15,10X15)
    • rear delt raises on reverse pec-dec (10X70,10X70,10X70,10X70)
    • laying rear delt raises (10X15,10X15,10X15,10X15)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,630
3,355
Nice work!

I am surprised at your age you are still able to do rear shoulder press. Most guys over 35 no longer have the shoulder mobility to safely perform the exercise. Good on you brother!
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Nice work!

I am surprised at your age you are still able to do rear shoulder press. Most guys over 35 no longer have the shoulder mobility to safely perform the exercise. Good on you brother!
Thanks brother. My trainer has me do a lot of auxilary exercises for rotator cuff and that has helped me gain overall strength for chest and shoulder presses.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, CB=cattle bells, < = linking with previous)

1. Biceps
  • preacher curls (10X50,10X50,10X50,10X50)
  • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
  • hammer curls (10X35,10X35,10X35,10X35)
  • (4S) < forearm curls (20X35,20X35,20X35,20X35)
2. Triceps
  • 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)
  • (4) hammer extension (10X70,10X70,10X70,10X70)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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. quads & calf training
  • seated calf raise (10/20X115,10/20X115,10/20X115,10/20X115)
  • (4S) < bulgarian squat (10X50,10X50,10X50,10X50)
  • (4S) single leg press/calf raise (10/15/25X90,10/15/25X90,10/15/25X180,10/15/25X180)
  • outer adductor (15X120,15X120,15X125,15X125)
  • (4S) single leg ext/double leg ext (15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)
  • angled calf raise (20X200,20X200,20X200,20X200)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,630
3,355
Nice work.

I just recently started adding Bulgarian split squats into my routine. John Meadow's split squat drop set of death is a pretty damn awesome finishing exercise.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Been focusing on cardio. I found out that I had to schedule my yearly test for my sponsor (my employer) that tests me for a 1.5 mile run, max rep bench press, push-ups, sit-ups, vertical jump, and 200 meter sprint. I always obtain the max incentive monthly payout. I score well in all the areas except distance running. I have been running 1.5 miles daily to be in some condition LOL. :D

Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, DL=deadlift, CB=cattle bells, B=banded, GM=good mornings, < = linking with previous)
  1. hamstrings
  • laying leg curl-S(10X65,10X65,10X65,10X65)
  • (4S) < kick backs (10X50,10X50,10X50,10X50)
  • seated leg curl (10X60,10X65,10X65,10X65)
  • (4S) < DB DL (8X65,8X65,8X65,8X65)
  • inner adductor (15X120,15X120,15X125,15X125)
  • (4S) donkey kicks (10X40,10X40,10X40,10X40)
  • stiff-legged DL (10X95,10X95,10X125,10X125)
  • (4S) < outer quad lunge (10X25,10X25,10X25,10X25)
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
237
Been focusing on cardio. I found out that I had to schedule my yearly test for my sponsor (my employer) that tests me for a 1.5 mile run, max rep bench press, push-ups, sit-ups, vertical jump, and 200 meter sprint. I always obtain the max incentive monthly payout. I score well in all the areas except distance running. I have been running 1.5 miles daily to be in some condition LOL. :D

Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, DL=deadlift, CB=cattle bells, B=banded, GM=good mornings, < = linking with previous)
  1. hamstrings
  • laying leg curl-S(10X65,10X65,10X65,10X65)
  • (4S) < kick backs (10X50,10X50,10X50,10X50)
  • seated leg curl (10X60,10X65,10X65,10X65)
  • (4S) < DB DL (8X65,8X65,8X65,8X65)
  • inner adductor (15X120,15X120,15X125,15X125)
  • (4S) donkey kicks (10X40,10X40,10X40,10X40)
  • stiff-legged DL (10X95,10X95,10X125,10X125)
  • (4S) < outer quad lunge (10X25,10X25,10X25,10X25)
Interesting, what kind of work?
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Interesting, what kind of work?

I work for the gov. They give us incentive to stay healthy. Program swatted in 2015 and it’s gained momentum. I also get another incentive if I regularly attend a gym. Might as well be compensated for something I already love to do.

I also have a side hustle with my engineering firm. Something I learned and pick-up from the last economic downtown. I live what I do and like expanding it.


Sent from my iPhone using Tapatalk Pro
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
237
I work for the gov. They give us incentive to stay healthy. Program swatted in 2015 and it’s gained momentum. I also get another incentive if I regularly attend a gym. Might as well be compensated for something I already love to do.

I also have a side hustle with my engineering firm. Something I learned and pick-up from the last economic downtown. I live what I do and like expanding it.


Sent from my iPhone using Tapatalk Pro
Well done and why not.
 
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