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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
outer quads & calves
  • single leg press
  • < leg-press calf raise
  • (4H) << in-situ lunge w/OHD qtr
  • low foot-placement hack squats (sissy hax)
  • (4S) seated calf raise
  • single/double leg ext combo
  • (4S) < sissy squats
  • abductors
  • (4S) < seated angled calf ext
 
Last edited:
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. chest
  • (5) incline press (WUX135,10X160,8X185, 7X205,6X225)
  • DB flies (neut-sup trans)
  • (4S) < vert. plate press
  • DB (narrow) laying pull-overs
  • (3S) < barbel (wide) laying pull-overs
  • (4) pecdec flies
  • (4) tricep extensions
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • (4) lat pull-down
  • wide-row (neut)
  • (4S) < machine row (OHD)
  • reverse grip row (machine)
  • (4S) < DB row [OHD-sup trans(6X60)]
  • (4) rear delt on pecdec
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Just place an order for my 2-ply Inzer Squat Suit and going to apply the Smolov Jr. squat with other workouts. Thanks @Yano for recommending the Cult of Strength spreadsheet and newsletter.

hamstrings & calves
  • (4) stiff leg DL (WU,185,225,275)
  • < banded squat
  • (3H)<< leg kick back ext
  • (4) free-motion leg press (adductors/glute focused) (90,180,270,360)
  • laying leg curl
  • (4S) < calf raises
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. shoulders
  • military press WU, 10X135,8X160,6X160
  • (4S) < shoulder aux.
  • (4) upright rows 2x95,2X105
  • (4) front barbel shrugs 2X225,2X185
  • DB front delts
  • (4S)< laying DB rear delts
  • lateral DB raise
  • (4S) < supinated lateral DB raise rear delt
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
outer quads & calves
  • low foot-placement leg press
  • (4S) < close foot squat
  • low foot-placement hack squats (sissy hax)
  • < in-situ lunge w/OHD qtr
  • (4H) << seated calf raise
  • single/double leg ext combo
  • (4H) < sissy squats
  • abductors
  • (4S) < seated angled calf ext
 
Kluso

Kluso

VIP Member
Oct 30, 2022
839
710
Ok. So since no one else is gonna ask. What kind of implant did u get last year? Please say it was a dick implant!
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Ok. So since no one else is gonna ask. What kind of implant did u get last year? Please say it was a dick implant!
Molar implant. I could use the latter...:p
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Ahhh. Lol. Same here. How did that go? I actually need to get two myself. The ones all the way in the back, on bottom, both sides. I keep putting it off.
That was the second. I had the same ones done that you need. Still fighting lawsuit for bone density loss with pharmaceutical company.
 
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