TP's Fit Journal Transcription

[genetic freak]

Nice work brother! Make those lean gains!

 

[Tomas Payne]

Nice work brother! Make those lean gains!

thanks. Each day making slight increases.

 

[genetic freak]

thanks. Each day making slight increases.

That is all we can do, just get better every day.

 

[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

I realized I didn't edit the work out title, it should have been hamstring day.

 

[Tomas Payne]

Nice work brother! Make those lean gains!

clean bulking!

 

[Tomas Payne]

1. back

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

 

[Tomas Payne]

Back up in weight - clean bulk. Weighing low 190s. I can feel that I have put on some size.

1. hamstrings & calves

• stiff leg "W" DL (WU,135,185,225)
• (4S) < hip/ham aux.
• single/double laying leg curl combo
• (4S) < seated calf raise
• seated leg curl
• (4S) < standing calf raise
• adductors
• (4S) < gluteal kickbacks

 

[Tomas Payne]

From 1/6/2023

1. shoulders
   • military press
   • upright rows
   • (4S) < supinated lateral raise rear delt
   • DB front delts
   • < laying DB rear delts
   • (4H) << behind back shrugs 225,225,225,225
   • (4) machine lateral raises

 

[Tomas Payne]

outer quads & calves

• low-foot placement hack squat <---(started off with these cos of pressure to knees thru-out workout)
• low-foot placement leg press (135,225,315,405)
• (4H) < leg-press calf raise )
• single/double leg ext combo
• (4S) < sissy squats
• abductors
• (4S) < angled calf ext
• (4) front squats

 

[Tomas Payne]

Went in on my day off and did some arm and a little adductors (cos I felt like it).

 

[Tomas Payne]

chest

• (4) flat press (WU,135,10X185,4x225,6X205)
• (4S) standing cable flies
• (2) narrow pull-overs
• (2) wide pull-overs
• (4) pec-fly

 

[Tomas Payne]

1. back

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