TP's Fit Journal Transcription

[Tomas Payne]

Cardio (15 minutes)

Quads (45 minutes)

1. Single Seated Leg extension
   1. 10x30
   2. 10x30
   3. 10x35
   4. 10x35
2. < Double Seated Leg extension
   1. 15x30
   2. 15x30
   3. 15x35
   4. 15x35
3. Single Leg press
   1. 10x2Qtr
   2. 10x2Qtr
   3. 10x2Pl
   4. 10x2Pl
4. < Single Calf ext on Leg press
   1. 10x2Qtr
   2. 10x2Qtr
   3. 15x2Pl
   4. 15x2Pl
5. << Dual Calf ext on legs press
   1. 15x2Qtr
   2. 15x2Qtr
   3. 15x2Pl
   4. 15x2Pl
6. Hip Abductors
   1. 10x110
   2. 10x120
   3. 10x130
   4. 10x140
7. < Seated calf raises
   1. 10/10x2Pl
   2. 10/10x2Pl
   3. 10/10x2Pl
   4. 10/10x2Pl

 

[Tomas Payne]

11-24-2025

Shoulders

1. Supinated side uprights
   1. 10x15
   2. 10x15
   3. 10x15
2. Seated DB front delts
   1. 8x30
   2. 8x30
   3. 8x30
3. <Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
4. Shoulder Press
   1. 8x95
   2. 8x135
   3. 6x160
5. Upright rows
   1. 8x95
   2. 8x95
6. Shrugs
   1. 8x135
   2. 8x135

 

[Tomas Payne]

Cardio

Back

1. Lat PD | crandal wide
   1. 8x110
   2. 8x120
   3. 8x130
   4. 8x140
2. T-bar row
   1. 8x45
   2. 8x70
   3. 8x90
   4. 8x115
3. Seated forward wide row
   1. 8x140
   2. 8x140
4. Cable row
   1. 8x108
   2. 8x120
   3. 8x132

 

[Tomas Payne]

11/28/25

Chest

1. Incline bench
   1. 8x135
   2. 8x160
   3. 8x185
2. Flat bench
   1. 8x135
   2. 8x160
   3. 8x185
3. DB flies
   1. 8x50
   2. 8x50
   3. 8x50

 

[Tomas Payne]

11/30/25

Hamstring

1. Stiff "W" Leg DL
   1. 8x115
   2. 8x115
   3. 8x115
2. < Standing calf raise
   1. 12x2pl
   2. 12x4pl
   3. 12x4pl
3. Laying Leg Curl
   1. 8x60
   2. 8x70
   3. 8x80
4. < gluteal extension
   1. 8x50
   2. 8x50
   3. 8x50
5. Adductors
   1. 10x120
   2. 10x130
   3. 10x140
6. < Seated calf raise
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl

 

[Tomas Payne]

Shoulders

1. Press
   1. 8x95
   2. 8x95
   3. 8x95
2. DB Front delt
   1. 8x30
   2. 8x30
   3. 8x30
3. <DB laying rear delt
   1. 8x15
   2. 8x15
   3. 8x15
4. Side Lateral
   1. 8x20
   2. 8x20
   3. 8x20
5. <Supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15

 

[Tomas Payne]

Cardio

Back

1. Lat PD
   1. 8x110
   2. 8x120
   3. 8x130
   4. 8x140
2. T-bar row
   1. 8x45
   2. 8x70
   3. 8x90
   4. 8x115
3. Cable row
   1. 8x108
   2. 8x120
   3. 8x132
   4. 8x144