TP's Fit Journal Transcription

[Tomas Payne]

Detailed workout there. Goodluck.

Thank you milady!


Sent from my iPhone using Tapatalk Pro

 

[Tomas Payne]

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

1. Chest
   • flat bench press 25 (10X90, 10X135,8X185, 8X225)
   • (4S) < Rotator cuff-lateral/neutral (10X5,10X10,10X10,10X10)
   • incline bench press (10X90, 10X90,8X185, 8X185)
   • (4S) < Rotator cuff- vert. (10X5,10X5,10X5,10X5)
   • (4) DB flies (10X45,10X45,10X45,10X45)

 

[Tomas Payne]

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

1. Back
   • (4) Lat pull-down cybex (12X90,12X140,10X140, 10X180)
   • (4) wide grip cybex row (12X90,12X90,12X90,12X90)
   • (4) OHDgrip rows (8X270,10X230,10X230,10X230)
   • cybex reverse grip row (10X140,10X140,10X140,10X140)
   • (4S) < bentover DB row (10X40,10X40,10X40,10X40)
   • (4) cable row (10X105,10X105,10X105,10X105)
   • (4) reverse pec-dec (10X75,10X75,10X75,10X75)

 

[Tomas Payne]

• Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, < = linking with previous)
  1. Biceps
  • hammer curls (10X30,10X30,10X30,10X3)
  • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
  • preacher curls (10X60,10X60,10X60,10X60)
• 2. Triceps
  • (4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
  • single DB extensions (10X20,10X25,10X25,10X30)
  • (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
  • (4) hammer extension (10X70,10X70,10X70,10X70)

 

[Tomas Payne]

From 3/18/2022

Workout (<#>=number of sets, S=superset, H=hyperset, DB=dumbell), OH=overhead < = linking with previous)

1. Shoulders
   • rear shoulder press (10x95,10x95, 8X135)
   • (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)
   • (4S) < DB rear delt (10X15,10X15,10X15,11X15)
   • lat raises (neutral) (10X20,10X20,10X20,10X20)
   • (4S) < lat raises (supinated) (10X15,10X15,10X15,11X15)
   • (4) upright rows (12X90,12X90,12X90,12X90)
   • (4) front bar shrugs (15X225,15X225,15X225,15X225)

 

[Tomas Payne]

quads & calf training

• (4) seated calf raise (10/20X115,10/20X115,10/20X115,10/20X115)
• close foot squat (15X95,12X95,12X135,12X135)
• (4S) < single leg press/calf raise (10/15/25X90,10/15/25X140,10/15/25X180,10/15/25X180)
• Hack squat (10X90,10X90,10X140,10X140)
• (4S) < forward lunge (10X50,10X50,10X50,10X50)
• (4S) single leg ext/double leg ext (15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)
• (4) outer adductor (15X140,15X140,15X140,15X140)
• (4) angled calf raise (20X210,20X210,20X210,20X210)

 

[genetic freak]

Nice work brother!

 

[Tomas Payne]

Nice work brother!

Thank you sir.


Sent from my iPhone using Tapatalk Pro

 

[Tomas Payne]

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

1. hamstrings

• seated leg curls (15X70,15X70,15X70,15X70)
• (4S) < gluteal swing back kick (machine)
• laying leg curls (15X60,15X60,15X65,15X65)
• (4S) < donkey kick backs (10X70,10X70,10X70,10X70)
• barbell DL (8X145,10X145,10X145,10X145)
• (4S) < inner adductors (20X120,20X120,20X125,20X130)

 

[genetic freak]

I am pretty sure my hamstrings would cramp up if I did that many leg curls in any position. Nice work.

 

[Tomas Payne]

I am pretty sure my hamstrings would cramp up if I did that many leg curls in any position. Nice work.

Thanks. I split them now for about 2 years and feel i get more out of my leg workout. I come from a family of bodybuilders and recall reading my uncles and brothers magazines as a kid and reading where Tom Platz (I grew up in 80s-90s) was interviewed about his leg workout and he said hamstrings should be about 40% of one’s leg workout.


Sent from my iPhone using Tapatalk Pro

 

[Tomas Payne]

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

1. Chest
   • flat bench press 25 (10X90, 10X135,8X185, 8X225)
   • (4S) < Rotator cuff-lateral/neutral (10X5,10X10,10X10,10X10)
   • incline bench press (10X90, 10X90,8X185, 8X185)
   • (4S) < Rotator cuff- vert. (10X5,10X5,10X5,10X5)
   • (4) DB flies (10X45,10X45,10X45,10X45)