TP's Fit Journal Transcription

[Tomas Payne]

From 10/14/2022

1. Supplements
   • BCAA
   • 0.5 supertest

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. shoulders
   • military press (10X135,18X160,6X185)
   • (4S) < shoulder aux.(10X5, 10x10, 10x10)
   • upright rows (10X95, 10X95,10X95,10X95)
   • (4S) < DB rear delt (10X10,10X10,10X10,10X10)
   • shrugs (behind grip) (15X225,15X225,17X225,20X70)
   • (4S) < side lateral DB raises (10X20,10X20,10X20,10X20)
   • front delts
   • (4S) > laying DB rear delt (10X15,10X15,10X15,10X15)

 

[Tomas Payne]

1. Supplements
   • whey protein
   • BCAA
   • oats

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. hamstrings/calves
   • RDL(10X135,12X185,8X225,8X225)
   • (4S) < flexor lunge (10X25, 10x25, 10x25, 10X25)
   • laying leg curl (10X65, 12X65,10X70,10X75)
   • (4S) < glute kickback (10X50,10X50,10X50,10X50)
   • (4) seated leg curl (10X65,12X65,10X70,12X70)
   • adductors (15X120,16X120,20X120,20X120)

 

[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 pin press (WU10X95,10X115, 10X135,10X160,8X185,4X225)
• (6S) < banded flies (10X25B,10X25B,10X25B,10X25B)
• flat press w/ecc loading (8/8X90+50,8/8X90+50,8/8X90+50)
• (3S) < rotator aux exercises (10X5,10X10,10X10)
• incline press w/ecc loading (8E/8CX90+50,8E/8CX90+50,8E/8CX90+50)
• (3S) < rotator aux (10X5,10X10,10X10)
• DB flies (10X50,10X50,10X50,10X50)
• (4S) < veritcal plate press (8X45,8X45,8X45,8X45)

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA
   • 0.5CC 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 and biceps
   • (4) cable lat pull down (10X120,10X130,10X140,10X150)
   • resistant machine row 45B(10X30,10X30,10X30,10X30)
   • (4S) < machine preacher curls (10X70,10X70,10X70,10X70)
   • (4) DB row (6X85,7X85,8X85,8X85)
   • cable rows (10X120,10X120,10X130,10X130)
   • (4S) < hammer curls (10X30,10X30,10X30,10X30)

 

[Tomas Payne]

1. Supplements
   • whey protein
   • BCAA
   • oats

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. hamstrings/calves
   • stiff leg DL(10X135,12X185,8X225,8X225)
   • (4S) < flexor lunge (10X25, 10x25, 10x25, 10X25)
   • single/double laying leg curl (10X25, 12X30,10X30,10X35)
   • (4H) < seated calf raise (20X90,20X90,20X90,20X90)
   • seated leg curl (10X65,12X65,10X70,12X70)
   • (4S) < adductors (15X120,16X120,20X120,20X120)
   • glute kickback (10X50,10X50,10X50,10X50)
   • (4S) < standing calf raise (20X210,20X210,20X210,20X210)

 

[Tomas Payne]

1. Supplements
   • BCAA
   • protein
   • oats

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. shoulders & triceps
   • military press (WU15X95,10X135,8X165,9X165)
   • (4S) < shoulder aux.(10X5, 10x10, 10x10, 10X10)
   • tricep ext. (10X70,10X70,10X70,10X70)
   • < machine front delts (10X35,10X40,10X45,10X45)
   • (4H) << machine lateral DB raises (10X20,10X20,10X20,10X20)
   • upright rows (10X95, 10X95,10X95,10X95)
   • (4S) < standing DB rear delt (supinated) (10X15,10X15,10X15,10X15)
   • DB shrugs (8X105,8X105,8X105,8X105)
   • (4S) < laying DB single tricep ext (15X20,12X25,12X25,10X30)

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA
   • oats

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
   • squats (10X135,10X185,7X225,3X275)
   • < seated quadstance (1 min,1 min,1 min,1 min)
   • (4H) bulgarian split squat (10X30,10X30,10X30,10X30)
   • low-foot placement hack squat (8X140,8X140,8X140,8X140)
   • (4S) < seated calf raise (12/15X90,12/15X90,15/15X90,15/15X90)
   • single/double leg ext (10/10X30/35,10/10X35/40,10/12X40/45,10/12X40/50)
   • (4H) < abductors (15X80,15X80,15X80,15X80)

 

[Tomas Payne]

1. Supplements
   • BCAA
   • protein
   • oats

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. chest
   • (4) flat chest press (10X135,8X185,3X215,1X225DEL, 3X215,3X185,8X135 )
   • (4) incline chest (10X135,7X185,3X205,3X185, 6X135)
   • cable flies (upper) (10X50,10X50,10X50,10X50)
   • (4S) < cable flies (lower) (10X50,10X50,10X50,10X50)

 

[Tomas Payne]

1. Supplements
   • whey
   • BCAAs
   • 0.5cc test 400
   • 0.5cc tritrenD

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

1. back
   • (4) lat pull-down (10X180,10X180,10X180,8X230)
   • (3) wide-row (neut) (10X180,10X180,12X180,12X180)
   • (3) narrow-row (neut) (10X230,10X230,10X230,9X230)
   • (3) power-row (OHD) (10X270,10X270,8X270,7X270)
   • reverse-row (sup) (10X140,10X140,10X150,10X150)
   • (4S) < DB row [neutr-sup trans] (10X70,10X70,10X70,10X70)

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA
   • oats

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
   • squats (10X135,10X185,7X225,3X275)
   • (4S) < in-place outer quad lunge (10X25,10X25,10X25,10X25)
   • low-foot placement hack squat (8X140,8X140,8X140,8X140)
   • (4S) < forward/reverse lunge (0X5m,10X5m,25X5m,45X5m)
   • single/double leg ext (10/10X30/35,10/10X35/40,10/12X40/45,10/12X40/50)
   • < abductors (15X80,15X80,15X80,15X80)
   • (4H) << standing calf raise (20X210,20X210,20X210,20X210)

 

[Tomas Payne]

From 10/28/2022

1. Supplements
   • whey 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
   • shoulder press (WU10X90,10X135,8X160,8X160)
   • (4S) < rotator aux (10X5,10X10,10X10,10X10)
   • DB front delt (10X30,10X30,10X30,10X30)
   • (4) < lay DB rear delt (10X15,10X15,10X15,10X15)
   • side lateral raises (12X20,12X20,12X20,12X20)
   • (4S) < rear side lateral raise (supinated) (15X15,15X15,15X15,15X15)
   • (4) upright row (10X95,10X95,10X95,10X95)
   • (4) rear-grip shrug (15X225,15X225,15X225,15X225)

 

[Tomas Payne]

1. Supplements
   • protein
   • BCAA
   • L-glutamine
   • creatine
   • 0.5CC test400
   • 0.5CC tritrenD

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" DL (8X100,8X100,8X100,8X100)
   • (4S) < calf-ext (20X230,20X230,20X230,20X230)
   • laying leg curl (10X70,10X70,10X75,10X75)
   • (4S) < glute kick-back (10X50,10X50,10X50,10X50)
   • seated leg curl (12X75,12X75,12X75,12X75)
   • (4S) < gluteal ext. (10X50,10X50,10X55,10X55)
   • adductors (12X90,12X90,15X100,10X100)
   • (4S) < angled calf raise (20X200,20X200,20X210,20X210)