TP's Fit Journal Transcription

[Tomas Payne]

1. chest

• (3) flat press WU, 8X185,8X225
• (3) incline press 8x185,8x185,6x225
• (3) pecdec flies 10X55, 10X55, 10x55
• (3) narrow pullovers 10X85, 10X85,10X85,

 

[Tomas Payne]

1. back

• (3) lat PD, 2s+10
  • 10X120,10X130,8x140
• (3)DB row, 1s+5
  • 8x90,8x90,6x100
• (3) cable rows, 2s+10
  • 10X130,10x140,8x150
• (3) rear-delt on reverse pecdec flies
  • 10X55, 10X55, 10x55

 

[Tomas Payne]

1. shoulders
   • BB press
     • WU
     • 10X135,10X163, 8x185
   • DB delts SS
     • front 10x35,10x35,10x35,
     • rear 10X15,10x1X15,10X15
   • DB Lateral raises SS
     • side 10X25,10X25,10X25
     • rear 10X15,10X15,10X15
   • Smith Uprights
     • 10x95,10X100,10X105

 

[Tomas Payne]

quads

1. squats
   • WU
   • 10x185,10x225, 6x275
2. lunges (3 SS)
   • 9m superset
3. leg ext/calf hyperset (3H)
   • single leg ext 10x35
   • double 10x45
   • standing calf raises 15X275
   • seated calf raises 15X100

 

[Tomas Payne]

Chest

• flat press

1. eccentric/concentric loading superset/concentric HS
   • ecc load hooks+135X10/135 Narrow/Mid/Wide
   • rotator aux (lat) 10X5,10x5,8x10
   • ecc load hooks+135X10/135 Narrow/Mid/Wide+5
   • rotator aux (bilat) 10x5,10x5,8x10
   • ecc load (bilat)hooks+135X10/135 Narrow/Mid/Wide+10
2. pecdec flies
   • 10X120
   • 10X130
   • 10X140

 

[Tomas Payne]

1. back

• (3) lat PD, 2s+10
  • 10X120,10X130,8x140
• (3)BO bar 1s
  • 8x90,8x90,6x100
• (3) cable rows, 2s+10
  • 10X130,10x140,8x150
• (3) rear-delt on reverse pecdec flies
  • 10X75, 10X75, 10x75

 

[Tomas Payne]

Shoulders

1. military press (bar)
   • WU
   • 10X135
   • 8X165
   • 5X185
2. Machine front delt
   1. 10X40
   2. 12x40
   3. 14X40
3. Machine lateral raise super set (SS)
   1. 10X60
   2. 12X60
   3. 14X60
4. Reverse pecdec hyperset (HS)
   1. 10X140
   2. 12X140
   3. 14X140 dsa

 

[Tomas Payne]

hamstrings

1. stiff leg DL
   • WU
   • 10x135,8x185, 6x225
2. laying leg curls (+10)
   • 10X70, 10X80, 10X90
3. adductor, +5
   • 15x120, 13x125, 12X130
4. seats calf raises, 2s
   • 15x90, 15x90, 15x90,

 

[Tomas Payne]

1. chest

• (3) incline press 10X135, 8X185,6X225
• (3) DB Pull Overs 10x75,10x75,10x80
• (3) BB Pull Overs 10X40, 12X40, 14X40
• (3) DB flies 10X50, 12X50,14X45

 

[Tomas Payne]

1. back

• (3) lat PD, 2s+10
  • 10X120,10X130,8x140
• BO Bar 1s (supinated grip)
  • 8x185,7x185,6x185
• < (3SS) BO DB, 1s (neut-sup trans grip)
  • 8X80,7x80,6x80
• (3) cable row, 2s+10
  • 8X130, 7X140, 6X150
• (3) rear-delt on reverse pecdec
  • 10X95, 10X95, 10x95

 

[Tomas Payne]

shoulders

• military press (+12.5)
  • WU
  • (3)10X135,10X163, 8x185
• trap & delt
  • upright row (+5) 10x95,10x105,10x105
  • (3SS) DB lateral raise (r2) 10X25, 12X25,14X25)
  • traps (r2)10X185,12X185, 14X185
  • (3SS) DB supinated lateral raise 10X15,10X15,10X15,

 

[Tomas Payne]

hamstrings & calves

1. laying leg curls
   • WU
   • 10x120,8x140, 6x160
2. glute ext/standing calf raises SS
   • 10X50, 10X50, 10X50
   • 10, 12, 14 X 4plates (old machine)
3. adductor, +5/seated calf raises
   • 15x120, 15x125, 15X130
   • 15x90, 15x90, 15x90