TP's Fit Journal Transcription

[Tomas Payne]

1. Supplements
   • protein
   • BCAA

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, PD= pulldown, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)

1. hamstring & calves
   • stiff-leg "W" movement DL (10X135,10X160,20X185)
   • (3S) < Good mornings w/Safety bar (12X95,12X95,12X105)
   • single/double laying leg curl combo (10X25,10X30,10X30,10X35)
   • (4) < seated calf-raise (10/10X95,10/10X95,10/10X95,10/10X95)
   • seated leg curl (12X75,12X75,12X75,12X75)
   • (4S) < adductors (15X80,15X80,15X80,15X80)

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>EL= eccentric load, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
chest

• flat press w/ecc loading (8/8X90+50,8/8X90+50,8/8X90+50)
• (3S) < rotator aux (10X5,10X10,10X10)
• incline press w/ecc loading (6/6X90+50,6/6X90+50,4/6X90+50)
• (3S) < rotator aux (10X5,10X10,10X10)
• (4) DB flies (10X45,10X45,10X45,10X45)

 

[Tomas Payne]

From 10/4/2022

1. Supplements
   • protein
   • BCAA

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)

1. back
   • (4) lat pull down (10X100,10X110,10X120,10X130)
   • (4) DB row (10X90,10X90,9X95,8X100)
   • reverse pec-dec (rear delt) (10X100,10X100,10X100,10X100)
   • (4S) < banded rear delts ( 10X25B,10X25B,10X25B,10X25B)
   • (4) cable rows (10X140,10X140,10X150,10X150)

 

[Tomas Payne]

From 10/6/2022

1. Supplements
   • protein
   • BCAA
   • 0.5CC test400

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, PD= pulldown, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)

1. hamstring & calves
   • single/double laying leg curl combo (10X25,10X30,10X35,10X40)
   • (4) < seated calf-raise (10/10X95,10/10X95,10/10X95,10/10X95)
   • seated leg curl (12X75,12X80,12X85,12X90)
   • (4S) < adductors (12X90,12X90,15X100,10X100)
   • gluteal extension (10X50,10X50,10X55.10X55)
   • (4S) < standing calf raise (20X210,20X210,20X210,20X210)

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, PD= pulldown, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)

1. shoulders
   • (4) shoulder press (WU10X90,10X135,8X160,2X185DEL6X135)
   • (4S) < rotator aux (10X5,10X10,10X10,10X10)
   • DB front delts (10X35,10X35,10X35,10X35)
   • (4) < V-raises (10X20,10X20,10X20,10X20)
   • (4) upright row (10X95,10X95,10X95,10X105)
   • (4) front-grip shrug (15X225,15X225,15X225,15X225)

 

[RIR0]

Just to let people know this guy is called the Phoenix on ugbb he is a scammer source who pushes the worst Mexican lab

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA
   • 0.5 CC test400

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)

1. quads & calves
   • (1) close-foot deep squat (WU10X135)
   • (4DEL) deep squat (10X185,7X225,5X275DEL6X225,6X185,10X135)
   • hack squat (10X140,10X140,10X140,10X140)
   • (4S) < seated calf-raises (12/25X140,12/15X140,12/20X140,15/20X140)
   • single/double leg ext combo (10/15X30/35,10/15X30/35,10/12X30/40,10/12X30/40)
   • < standing calf-raises (20X215,20X215,20X215,20X215)
   • (4H) < abductors (15X80,15X80,15X80,15X80)

 

[genetic freak]

Nice work brother! I don't think my quads would like me if I did squats and hack squats in the same workout.

 

[Tomas Payne]

Nice work brother! I don't think my quads would like me if I did squats and hack squats in the same workout.

i bet they be poppin'

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>EL= eccentric load, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
chest

• (4) DB press (10X70,10X80,10X85, 8X90)
• (4) barbell incline press (10X185,10X185,8X195,6X205)
• single arm horizontal plate press (10X25,10X25,10X25,10X25)
• (4S) < vertical plate press (8X25,8X25,8X25,8X25)
• DB flies (10X45,10X45,10X45,10X45)

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA
   • 0.5 CC test400

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)

1. back
   • lat pull down (10X100,10X110,10X120,10X130)
   • (4S) < BO DB row (neutral-supinate grip transition)(10X70,10X70,10X70,10X70)
   • BO barbell OHD grip (10X90,10X145,10X145,10X145)
   • (4S) < wide neutral grip cybex row (10X180,10X180,10X180,10X180)
   • OHD grip cybex row (10X230,10X230,10X230,10X230)
   • (4S) < narrow neutral grip cybex row (10X230,10X230,10X230,10X230)

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)

1. quads & calves
   • banded deep squat (10X85B,10X85B,10X85B,10X85B)
   • (4S) <outer close-foot squat (WU10/135, 10X185,9X225, 6X275)
   • (4) outer quad-centric hack sqat (Tom Platz foot placement style) lower area on toes (8X50,8X50, 8X50,8X50)
   • abductors (15X100,15X100, 15X100,15X100)
   • (4S) < standing calf-raises (20X210,20X210, 20X210, 20X210)
   • (4S) single/double leg ext combo (10/15X30/35,10/15X30/35,10/12X30/40,10/12X30/40)