TP's Fit Journal Transcription

[Tomas Payne]

From 7/12/2023

1. chest

• (3) flat press
• (3) incline press
• (3) pecdec flies
• (3) laying OH cable pull-overs

 

[Tomas Payne]

back

• (3) lat PD 2s+10
• (3) cable rows 2s+10
• (3) rear delts 2s+10
• (3) BODBrows

 

[Tomas Payne]

From 7/28/2023

1. shoulders

• (3) military barbell press
• machine front delts
• (3S) machine lateral raises
• upright rows
• (3S) rear delt seated lateral (supinated)
• shrugs
• (3S) laying DB rear delt

 

[Tomas Payne]

I wanted to strengthen my squat so I did reps at various quantities in proportion to the wait but ultimate goal keeping motion fluid the same and consistent across all sets.

1. legs

• (2)warm up
• (8) squats
• adductors
• (4S) abductors

 

[Tomas Payne]

1. chest

• (3) flat press
• (3) incline press
• (3) DB flies
• (3) laying DB OH pull-overs
• (3) laying BB OH pull-overs

 

[Tomas Payne]

back

• (3) lat PD 2s+10
• (3) cable rows 2s+10
• (3) rear delts 2s+10
• (3) BBBOrows 1s+20

 

[Tomas Payne]

1. shoulders

• (3) military barbell press
• (3) upright rows
• lateral raise
• (3S) rear delt raises
• seated front delts
• (3S) laying DB rear delt

 

[Tomas Payne]

From 8/6/2023

1. quads

• single leg press
• (3S) calf-ext
• seated calf raise
• (3S) abduction
• (3S) single/double leg ext
• (3) box squats

 

[Tomas Payne]

1. chest

• (2) WU
• (3) E/C loading incline press
• horizontal plate press
• (3S) < vertical plate press
• (3) pecdeck wide/narrow
• (3) DB flies

 

[Tomas Payne]

back

• (3) lat PD 2s+10
• (3) BODBrows 1s+5
• (3) cable rows 2s+10
• (3) rear delts +10

 

[Tomas Payne]

Back
Shoulders
Biceps
Triceps

 

[Tomas Payne]

1. (8) Squats, +20/25
   • (2) WU
   • (2) 185X10
   • (2) 225X8
   • (2) 275X6