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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

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

genetic freak

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Dec 28, 2015
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3,217
How did the low foot placement on the hack squats treat your quads? I did it the other day, thinking it was going to tear them up more than normal, but found it really only tore my knees up more. Haha.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
How did the low foot placement on the hack squats treat your quads? I did it the other day, thinking it was going to tear them up more than normal, but found it really only tore my knees up more. Haha.
You have to do them like sissy squats and not so heavy. In addition, you have to lift your heels off platform all the way down at the bottom.
 
genetic freak

genetic freak

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Dec 28, 2015
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You have to do them like sissy squats and not so heavy. In addition, you have to lift your heels off platform all the way down at the bottom.
That is exactly how I do them. In fact, it is the only way my body can physically do them.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
That is exactly how I do them. In fact, it is the only way my body can physically do them.
i know what you mean, I had the same issue but now that I am comfortable with the form, I am hitting not just quads in certain areas, but also the calves (upper outer head) and I think this will help me grow some width on these calves.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
The past week has been a busy one with not many trips to the gym. A quick leg pump workout kept me on schedule. I was wanting to go back in the evening to do squats....we'll see.

Legs
  • single/double leg ext combo (2sec)
  • (4S) < sissy squats
  • seated leg curl (2sec)
  • (4S) < gluteal kick
  • laying leg curl (2sec)
  • (4S) < kick back (for hammie)
  • (4) seated calf raise
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
did concentric/eccentric loaded sets using concentric/eccentric hooks. There are 3 ranges in relation to the hook's position in relation to the loaded plate on barbel - near, middle, and far and 2 loadings; concentric with hooks, and eccentric when hooks are released. On each set increased the concentric load by +5 lbs for 3 sets for a total of 9 layered sets.

chest
  • (3) C/E flat barbell press
  • (4) DB fly
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • (4) lat pull-down
  • wide-row (neut)
  • (4S) < narrow-row (OHD)
  • reverse grip row (machine)
  • (4S) < DB row [OHD-sup trans(6X65)]
  • (4) rear delt on pecdec
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Last day to do legs once again before my crack of dawn flight out to the riviera. See y'all next week when I am back in the gym (not that I won't try to crack a couple work-outs, even if it's some urban gym or sumpin'.
  1. Squats and Adductors/Abductors
    • (6) squats
    • adductors
    • (4S) < abductors
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
chest
  • (4) flat press (WU,185,185,225)
  • (4S) < lat should aux
  • incline press (4X185)
  • (4S) < bilat should aux
  • DB fly
  • (4S) < horiz plate press
 
Last edited:
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
back
  • (4) lat pull-down
  • reverse grip row (machine)
  • (4S) < DB row (OHD-sup trans)
  • narrow-row (neutral)
  • (4S) < wide-row (neut)
  • (4) rear delt on pecdec
 
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