TP's Fit Journal Transcription

[Tomas Payne]

Cardio

Basic Back Day

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. 8x110
   2. 8x120
   3. 8x130
   4. 8x140

 

[Tomas Payne]

2-23-2026

Chest

1. Incline barbell
   1. 8x135
   2. 8x160
   3. 8x185
   4. 6x210
2. < Later rotator aux
   1. 10x5
   2. 10x5
   3. 10x10
3. DB flies
   1. 8x50
   2. 8x50
   3. 8x50
   4. 8x50
4. DB Pullovers (narrow)
   1. 8x80
   2. 8x80
5. Barbell pullovers
   1. 8x40
   2. 8x40

 

[Tomas Payne]

1/25/2026

Quads

doing squats I realized my knees were feeling week so I focused on some joint auxiliary

1. Squats
   1. 8x135
   2. 8x160
   3. 4x185
   4. 6x160
2. < Abductors
   1. 10x110
   2. 10x120
   3. 10x130
   4. 10x140
3. Single leg ext.
   1. 10x30
   2. 10x30
   3. 10x32.5
   4. 10x32.5
4. < double leg ext
   1. 10x45
   2. 10x50
   3. 8x55
   4. 8x60
5. << knee ligament aux. - 6-inch step up
   1. 8
   2. 8
   3. 8
   4. 8
6. Lunge
   1. 4m
   2. 4m
   3. 4m
7. < Seated calf raise
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl

 

[Tomas Payne]

Shoulders

1. Seated DB press
   1. 6x65
   2. 6x65
   3. 6x65
2. Seated DB front delts
   1. 8x25
   2. 8x25
   3. 8x25
3. < Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
4. Side lateral raises
   1. 8x20
   2. 8x20
   3. 10x20
5. < supinated side laterals
   1. 8x15
   2. 8x15
   3. 10x15
6. Upright rows
   1. 10x65
   2. 10x65
   3. 10x65

 

[Tomas Payne]

1/29/2026

Chest

1. Flat barbell
   1. 8x135
   2. 8x160
   3. 8x185
2. Incline barbell
   1. 8x135
   2. 8x160
   3. 6x185
3. DB flies
   1. 8x50
   2. 8x50
   3. 8x50
4. Barbell standing military press
   1. 8x45
   2. 8x45

 

[Tomas Payne]

2/03/2026

I spent most of my training rolling my back as I had strained over the weekend (hence I missed two days) and running behind on my normal schedule. I did a like workout after all that stretching and rolling.

Back

1. Lat PD w/crandal grip (wide)
   1. 8x110
   2. 8x120
   3. 8x130
2. T-bar row
   1. 8x45
   2. 8x70
   3. 8x90
3. Cable row w/crandal grip (narrow-out)
   1. 8x108
   2. 8x120
   3. 8x132
4. Reverse pecdec
   1. 10x105
   2. 10x105
   3. 15x105

 

[Tomas Payne]

Cardio

Hamstrings

1. Stiff Leg DL
   1. 8x135
   2. 8x160
   3. 8x185
2. < Standing Calf raise
   1. 12x4pl
   2. 12x4pl
   3. 12x4pl
3. Laying Leg curls
   1. 8x60
   2. 8x70
   3. 8x80
4. Gluteal ext.
   1. 8x50
   2. 8x50
   3. 8x50
5. Adductors
   1. 10x110
   2. 10x120
   3. 10x130
6. <Seated Calf raise
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl