TP's Fit Journal Transcription

[Tomas Payne]

1. back

• (4) lat pull-down
• (4) wide-row (neut)
• (4) row (OHD)
• reverse-row (sup)
• (4S) < DB row [neutr-sup trans]
• (4) cable row

 

[Tomas Payne]

hamstrings/calves

• (1) WU elevated step ups aux.
• Str8 leg DL(WU,145,175,195,225)
• (4S) < banded st8 leg aux.
• laying leg curl (25,30,35,40)
• (4S) < seated calf raise
• seated leg curl (85,85,85,90)
• (4S) < adductors
• gluteal kickback
• (4S) < standing calf raise

 

[Tomas Payne]

shoulders

• military press (95,135,160,185)
• (4S) < shoulder aux.
• machine front delts
• (4S) < machine side lateral raises
• laying DB rear delts
• (4S) < DB supinated raises
• (4) upright rows
• (4) behind back shrugs 225,225,225,225

 

[Tomas Payne]

outer quads & calves

• single/leg press & calf-raise (130,180,220,270)
• (4H) < in-situ outer quad lunge
• low-foot placement hack squat (95,115,115,135)
• (4S) < seat calf raise
• single/double leg ext combo
• < sissy squats
• abductors
• (4S) < angled calf ext

 

[Tomas Payne]

chest

1. (1) WU DB chest press
2. (5) banded DB chest press
3. incline chest press
4. pec-dec flies

 

[genetic freak]

Nice work brother. Behind the back shrugs are the best shrugs.

One question I have, how much intensity are you putting into your workouts? I ask, because this workout:

1. back

• (4) lat pull-down
• (4) wide-row (neut)
• (4) row (OHD)
• reverse-row (sup)
• (4S) < DB row [neutr-sup trans]
• (4) cable row

Would take me (2) full weeks (probably a slight exaggeration) to recover from with high intensity, even if I was on a gram of test, tren and d-bol and eating 400 grams of protein a day.

Don't take this as I am saying you are not training with intensity, more as like I think you are doing too much.

 

[Tomas Payne]

Nice work brother. Behind the back shrugs are the best shrugs.

One question I have, how much intensity are you putting into your workouts? I ask, because this workout:

1. back

• (4) lat pull-down
• (4) wide-row (neut)
• (4) row (OHD)
• reverse-row (sup)
• (4S) < DB row [neutr-sup trans]
• (4) cable row

Would take me (2) full weeks (probably a slight exaggeration) to recover from with high intensity, even if I was on a gram of test, tren and d-bol and eating 400 grams of protein a day.

Don't take this as I am saying you are not training with intensity, more as like I think you are doing too much.

This is medium to high. My lat pull-downs are more like warms ups for me. the intensity portion are more on the row such as the machine overhand and the bentover dumbbells. Insensity is maybe in 6 of the 15-18 sets I typically do. However, today's backworkout was more intense, but less sets.

Edit - granted lately, whenever I do back and shoulders, I am always in recovery from deep knots and other sides from those two weekly sessions. Excellent question and hope I explained my training.

 

[Tomas Payne]

1. back

• (4) wide-row (neut)
• lat pull-down
• (4S) < row (OHD)
• reverse-row (sup)
• (4S) < DB row [neutr-sup trans]
• (4) rear delt on pec-dec

 

[Tomas Payne]

Today's workout was my typical hybrid of intensity and burnout; my typical work out lately since I am trying to put on good weight while keep the holiday calories off, I am making lean gains.

1. shoulders
   • military press (WU95,135,135,185)
   • (4) upright rows
   • (4) behind back shrugs 225,225,225,225
   • machine front delts
   • (4S) < machine side lateral raises/pause with burnout

 

[Tomas Payne]

From 12/31/2022 - a more intense workout yesterday.

1. outer quads & calves

• (4H) low-foot placement leg press & calf-raise super (130,180,220,270)
• (4) front squat (95,135,140,145)
• (4) 9M forward/reverse lunges
• (4) stiff leg DL (195,195,195,195) <---will do a little more hammies today.

 

[Tomas Payne]

Another day of intensity, especially on the first day of the year.

1. outer quads & calves

• (4H) single/double laying leg curl & seated calf-raise
• seated leg curl
• (4S) < adductors
• gluteal kick-back
• (4S) < standing calf raise

 

[Tomas Payne]

1. chest
   • press w/ecc loading (10/8X90+50,8/8X90+50,8/8X90+50)N-M-W
   • (3S) < rotator aux (10X5,10X10,10X10,10X10)
   • press w/ecc loading (4/8X135+50,3/8X135+50,3/8X135+50)N-M-W
   • (3S) < rotator aux (10X5,10X10,10X10)
   • DB flied (neut-sup)
   • (4S) < plate vertical press