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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Today was a rest day so I did:

  1. Triceps
  • close grip flat bench
  • (3S) < sphynx ups
  • (5)hammer ext.
  • (4) laying single DB ext
  • laying supinated grip tricep ext. (30bb)
  • (4S) < french curl
2. Biceps​
  • (6) preacher curl
  • Reverse grip curl
  • (4S) < hammer curl
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. shoulders
  • shoulder press (behind)
  • (3S) < lat. shoulder aux.
  • shoulder press (in front)
  • (3S) < bilat. shoulder aux.
  • front delts
  • (4S)< lateral raises
  • (4) rear delts
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
chest
  • (4) flat press
  • (4) incline press
  • (4)DB flies
  • (4) pullovers
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • (4) cable row (2/2) narrow/wide
  • (4) lat pull-down
  • (4) DB row [neut-sup trans]
  • (4) rear delt on pecdec
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. shoulders
  • (3) shoulder press (behind)
  • (3) shoulder press (in front)
  • front delts
  • (4S)< lateral raises
  • rear delts (laying)
  • (4S)< rear delts (sitting)
  • shrugs
  • (4S) < upright rows
  1. Triceps
  • (5)hammer ext.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Legs
  • (4) seated calf raise
  • single leg press
  • (4S) < calf ext
  • single/double leg ext combo (2sec)
  • (4H) < sissy squats
  • laying leg curl (2sec)
  • (4S) < kick back
  • adductors
  • (4S) < abductors
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
chest (from 3/19/2023)
  • (4) decline press
  • (4) incline press
  • (4) DB fly
  • DB pullovers
  • (2S) < horizontal plate press
  • barbel pullovers
  • (2S) < vertical plate press
 
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
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Been procrastination the smolov Jr. squat integration. but since it's another unexpected travel weekend, gonna watch what I eat on the road and limit legs this week to just squats and calves. I'll make it a squat day....the guys used to call it a squat party when it was a bunch of us.

  • 7 sets of squats, weight varies.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. Triceps
  • (5) tricep ext.
  1. shoulders
  • (3) shoulder press (behind)
  • (3) shoulder press (in front)
  • (4) upright rows
  • (4) shrugs
  • (4) lateral raises
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. chest
  • (4) flat press
  • (4) incline press
  • (4)DB flies
  • (4) pullovers
  1. (6) squats
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • (4) lat pull-down
  • (4) machine row (OHD)
  • (4) reverse grip row
  • (4) rear delt on pecdec
2. (4) squats​
 
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