TP's Fit Journal Transcription

[Tomas Payne]

• quads & calves
  • single leg press
  • < leg-press calf raise )
  • (4H) << calf raise
  • single/double leg ext combo
  • abductors
• hamstrings & calves
  • (4S) < adductors
  • laying leg curl
  • (4S) < gluteal kickback
  • (4) angled calf ext

 

[Tomas Payne]

From 1/13/2023

1. shoulders

• military press (WU, 10X135,8X160,6X185)
• (4S) < shoulder aux.
• (4) upright rows
• (4) behind back shrugs 225,225,225,225
• DB front delts
• < laying DB rear delts
• (4H) << supinated lateral DB raise rear delt

 

[Tomas Payne]

1. chest

• (4) flat press (WUX135,10X185, 8X200,6X225)
• (3S) < lateral H rotator
• (4) standing cable flies
• (3S) < lateral V rotator
• (4) DB flies

 

[Tomas Payne]

1. chest

• (4) flat press (WUX135,10X185, 8X200,6X225)
• (3S) < lateral H rotator
• (4) standing cable flies
• (3S) < lateral V rotator
• (4) DB flies

This was the correct log:

1. chest

• (4) flat press (WUX135,10X185, 8X200,6X225)
• (3S) < lateral H rotator
• (4) incline press (8X185,8X205,7X205,8x185)
• (3S) < lateral V rotator
• (4) DB flies

 

[Tomas Payne]

• quads & calves
  • low placement leg press
  • < leg-press calf raise
  • (4H) << in-situ lunge
  • single/double leg ext combo
  • (4S) < sissy squats
  • abductors
• hamstrings & calves
  • (4S) < adductors
  • laying leg curl
  • (4S) < gluteal kickback
  • (4) angled calf ext

 

[lifter6973]

• quads & calves
  • low placement leg press
  • < leg-press calf raise
  • (4H) << in-situ lunge
  • single/double leg ext combo
  • (4S) < sissy squats
  • abductors
• hamstrings & calves
  • (4S) < adductors
  • laying leg curl
  • (4S) < gluteal kickback
  • (4) angled calf ext

What up @Tomas Payne

 

[Tomas Payne]

What up @Tomas Payne

Welcome to the Den!

 

[Tomas Payne]

Weighing 195, current progress.

1. shoulders

• military press
• DB front delts
• (4S)< laying DB rear delts
• lateral raises
• (4S) < supinated lateral DB raise rear delt
• (4) upright rows
• (4) behind back shrugs

 

[Tomas Payne]

1. chest

• (4) incline press (WUX135,10X185, 8X205,6X225)
• (4) pecdeck
• (2) laying DB pullovers (10X80,10X80)
• (2) laying barbell pullovers (10X35,10X35)
• (4) DB flies

 

[Tomas Payne]

1. back

• reverse grip row (machine)
• (4S) < DB row [neutr-sup trans(6X80)]
• lat pull-down
• (4S) < wide-row (neut)
• (4) machine row (OHD)
• (4) rear delt on pecdec

 

[Tomas Payne]

hamstrings & calves

• stiff leg DL
• (4S) < hip aux
• laying leg curl
• < seated calf raise
• (4S) << gluteal kickback
• seated leg curls
• (4S) < adductors

 

[Tomas Payne]

EDIT - FROM 1/27/2023

1. shoulders

• military press WU, 10X135,8X160,6X160
• (4S) < shoulder aux.
• DB front delts
• (4S)< laying DB rear delts
• lateral DB raise
• (4S) < supinated lateral DB raise rear delt
• (4) upright rows 2x95,2X105
• (4) behind back shrugs 4X185