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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
From 5/10/2023
  1. shoulders
  • (4) bb shoulder press
  • front delts
  • < lateral raises
  • (4H) < rear delts
  • (4) DB rows
  • (4) cable rows
  • (3) upright rows
  • (3) shrugs
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
1 squats (3)
2. Single leg press w/single/double calf ext (3)
3. HS síngle/double leg ext
4. < seated leg curl (3)
5. Gluteal ext (3)
6. SS Adduction
7. < abduction (3)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. chest
  • incline press
  • (4S) < auxillary
  • DB flies
  • (3S) < DB POs
  • horizontal plate press
  • (3S) < vertical plate press
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
I've taken a few days off as the days wind down for this new job transition. I have yet to start but things are getting busier and I am losing more interest by the day at old job but still committed to completing what I started.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • (3) lat PD, +10/2s
  • (3) cable rows, +10/2s
  • (3) DB rows/2s
  • (3) rear delts/2s
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. shoulders
  • (3) military press
  • upright rows
  • (3S) < lying rear delt raises
  • shrugs
  • (3S) < DB lateral rear delts
  • machine front delts
  • (3S) < machine lateral raises
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
took it easy today and did light legs and arms
  1. legs
  • leg ext.
  • (3S) < abduction
  • leg curls
  • (3S) < adduction
  • hack squat
  • (3S) < freemotion leg press
2. arms
  • preacher curls
  • (4S) < tricep ext.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. chest
  • (3) flat press
  • (3) decline press
  • (3) banded machine incline press
  • (3) cable flies (upper)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
From 5/27/2023
  1. shoulders
  • pin press
  • (3S) < shoulder aux.
  • upright rows, +5
  • (3S) < sup. lat. raises
  • front delts
  • (3S) < laying DB rear delt
  • machine lat. raises, +5
  • (3S) < machine rear delts,+5
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. (8) squats
squats.jpg
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. chest
  • (3) decline press
  • (3) incline press
  • band machine press
  • (3) < pecdec
  • (3) push-ups
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
From 5/31/2023
  1. back
  • (3) lat PD, +10/2s
  • (3) cable rows, +10/2s
  • (3) band single machine rows
  • rear delts on pecdec
  • (3S) < single banded rear delt
 
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