TP's Fit Journal Transcription

[Tomas Payne]

Chest

1. Laying-flat Ground barbel eccentric press
   1. WU - 8x95
   2. 8x120
   3. 8x145
   4. 8x170
2. Incline barbel bench press
   1. 8x135
   2. 8x160
   3. 6x185
3. DB flies
   1. 8x50
   2. 8x50
   3. 8x50
4. DB pull-overs (narrow)
   1. 8x80
   2. 8x80
5. barbel pull-over (wide)
   1. 8x40
   2. 8x40

 

[Tomas Payne]

1/3/2026

Hamstrings

1. Laying leg curls
   1. 8x60
   2. 8x70
   3. 8x80
2. <Standing calf
   1. 12x2pl
   2. 12x4pl
   3. 12x4pl
3. Adductors
   1. 8x120
   2. 8x130
   3. 8x140
4. <Seated calf
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl
5. Gluteal Kick-back
   1. 8x50
   2. 8x50
   3. 8x50

 

[Tomas Payne]

1/5/2026

Shoulders

1. Bar press
   1. 8x95
   2. 8x120
   3. 8x135
2. < Lateral rotator aux
   1. 8x5
   2. 8x5
   3. 8x10
3. Machine front delts
   1. 8x40
   2. 8x45
   3. 8x50
4. < Machine side lateral raises
   1. 8x50
   2. 8x55
   3. 8x60
5. Upright row on smith machine
   1. 8x95
   2. 8x95
   3. 8x95
6. < supinated side uprights with DB
   1. 8x15
   2. 8x15
   3. 8x15
7. Rear delts with a tied 25lb Resis band
   1. 8x25B
   2. 8x25B
   3. 8x25B
8. < rear delts on reverse pecdec
   1. 8x90
   2. 8x90
   3. 8x90

 

[Tomas Payne]

Chest

1. Flat bar bench
   1. 8x135
   2. 8x160
   3. 8x185
   4. 4x205
2. Incline bar bench
   1. 8x135
   2. 8x160
   3. 8x185
   4. 8x160
3. DB flies
   1. 8x50
   2. 8x50
   3. 8x50
   4. 8x50

 

[Tomas Payne]

Cardio

Back

1. Lat PD with wide crandall
   1. 8X110
   2. 8X120
   3. 8X130
   4. 8X140
2. DB row
   1. 8X70
   2. 8X70
   3. 6X75
   4. 6X75
3. Cable row with narrow neutral crandall
   1. 8X108
   2. 8X120
   3. 7X132
   4. 6X144

 

[Tomas Payne]

01/10/2026

Quads

1. Front squats
   1. 8x65
   2. 8x75
   3. 8x95
   4. 8x95
2. < Standing calf raise
   1. 12x2pl
   2. 12x2pl
   3. 12x2pl
   4. 12x2pl
3. Abductors
   1. 8x110
   2. 8x120
   3. 8x130
   4. 8x140
4. < Seated calf raise
   1. 10/15x2pl
   2. 10/15x2pl
   3. 10/15x2pl
   4. 10/15x2pl
5. Seated single leg ext.
   1. 10x30
   2. 10x32.5
   3. 10x35
6. < Seated double leg ext
   1. 10x40
   2. 10x42.5
   3. 10x45

 

[Tomas Payne]

Shoulders n' boulders

1. Barbell press
   1. WU
   2. 8x95
   3. 8x95
   4. 8x135
2. < bilateral rotator auxiliary exercise
   1. 8x5
   2. 8x5
   3. 810
3. Seated DB front delts
   1. 8x25
   2. 8x25
   3. 8x25
4. < Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
5. Side lateral raises
   1. 8x20
   2. 8x20
   3. 8x20
6. < Supinated DB side uprights
   1. 8x15
   2. 8x15
   3. 8x15
7. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95

 

[Tomas Payne]

Cardio (20 minutes)

Back

1. Reverse Pecdec
   1. 10x105
   2. 10x105
   3. 10x105
2. Cable row (narrow crandall)
   1. 8x120
   2. 8x132
   3. 8x144
3. t-bar row
   1. 8x70
   2. 8x90
   3. 8x115
4. lat PD (neutral crandall)
   1. 8x120
   2. 8x130
   3. 8x140

 

[Tomas Payne]

1/15/2026

Chest

1. Incline barbel press
   1. wU
   2. 8X135
   3. 8X160
   4. 8X185
2. DB flies
   1. 8X45
   2. 8X45
   3. 8X45
3. laying OH pullovers (db/narrow)
   1. 8x80
   2. 8x80
4. laying OH pullovers (db/narrow)
   1. 8x40
   2. 8x40

 

[Tomas Payne]

Arms

1. Preacher Curl (EZ bar)
   1. 8x50
   2. 8x50
   3. 8x50
2. Skull krusher (EZ bar)
   1. 8x50
   2. 8x50
   3. 8x50
3. Supinated Reverse laying easy bar ext (tricep) (EZ bar)
   1. 8x30
   2. 8x30
   3. 8x30
4. Supinated easy bar curl (bicep)
   1. 8x40
   2. 8x40
   3. 8x40

 

[Tomas Payne]

1/18/2026

Hamstrings

1. Laying leg curls
   1. 8x60
   2. 8x70
   3. 8x80
   4. 8x90
2. < Standing calf raise
   1. 15x4pl
   2. 15x4pl
   3. 15x4pl
   4. 15x4pl
3. Gluteal extension
   1. 8x50
   2. 8x50
   3. 8x50
   4. 8x50
4. < Seated calf raise
   1. 10/15x2pl
   2. 10/15x2pl
   3. 10/15x2pl
   4. 10/15x2pl
5. Adductors
   1. 12x120
   2. 12x120
   3. 12x130
   4. 12x130
6. < Good mornings
   1. 8x95
   2. 8x95
   3. 8x95
   4. 8x95

 

[Tomas Payne]

1/20/2026

Shoulders

1. Barbel Press
   1. 8x95
   2. 8x95
   3. 8x135
2. < Lateral Shoulder auxiliary exercise
   1. 8x5
   2. 8x10
   3. 8x10
3. Machine front delts
   1. 10x40
   2. 10x45
   3. 10x50
4. < Machine side laterals
   1. 10x50
   2. 10x55
   3. 10x60
5. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95
6. < Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
7. Shrugs
   1. 12x185
   2. 12x185
   3. 12x185
8. < supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15