TP's Fit Journal Transcription

[QLIFitnessEquipment]

What was the surgery on? Good luck with the recovery.

What was the surgery on? Wishing you a smooth recovery.

Depending on what you’re working back from, having the right setup can make a big difference—especially with controlled movements and easing back into things without overloading too fast.

If you need any suggestions on equipment or ways to structure things during recovery, feel free to ask.

 

[Tomas Payne]

What was the surgery on? Wishing you a smooth recovery.

Depending on what you’re working back from, having the right setup can make a big difference—especially with controlled movements and easing back into things without overloading too fast.

If you need any suggestions on equipment or ways to structure things during recovery, feel free to ask.

Thank you for the information. This was 4 years ago.

 

[Lizard King]

Thank you for the information. This was 4 years ago.

Links to follow...

 

[Tomas Payne]

4/1/2026

Back

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

 

[Tomas Payne]

Cardio

Hamstrings

1. Stiff Leg DL
   1. 8x155
   2. 8x155
   3. 8x155
2. < Standing calf raises
   1. 12x4pl
   2. 12x4pl
   3. 12x4pl
3. Laying legs curls
   1. 8x60
   2. 8x70
   3. 8x80
4. < Seated calf raises
   1. 10/10x2pl
   2. 10/10x2pl
   3. 10/10x2pl
5. Gluteal ext.
   1. 8x50
   2. 8x50
   3. 8x50
6. < Adductors
   1. 8x120
   2. 8x130
   3. 8x140

 

[Tomas Payne]

4/5/2026

Shoulders

1. Press
   1. 8x95
   2. 8x95
   3. 8x135
2. Seated DB front delts
   1. 8x30
   2. 8x30
   3. 8x30
3. < Laying DB rear delts
   1. 8x15
   2. 8x15
   3. 8x15
4. DB Side lateral raises
   1. 8x20
   2. 8x20
   3. 8x20
5. < Supinated side uprights
   1. 8x15
   2. 8x15
   3. 8x15
6. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95

 

[Tomas Payne]

Chesticles

1. Ground barbell press
   1. 8x95
   2. 8x145
   3. 8x175
2. DB (narrow) pull-overs
   1. 8x80
   2. 8x80
   3. 8x80
3. DB flies
   1. 8x50
   2. 8x50
   3. 8x50

 

[Tomas Payne]

4/10/2026

Back

1. Lat BD
   1. 8x120
   2. 8x130
   3. 8x140
2. T-bar Row
   1. 8x70
   2. 8x90
   3. 8x135
3. Cable Row
   1. 8x108
   2. 8x120
   3. 8x132
4. Reverse pec dec
   1. 8x105

 

[Tomas Payne]

4/11/2026

1. Shoulder Press
   1. 8x95
   2. 8x95
   3. 8x135
2. < Should aux
   1. 8x5
   2. 8x5
   3. 8x10
3. Seated DB front delt
   1. 8x30
   2. 8x30
   3. 8x30
4. < Laying DB rear delt
   1. 8x15
   2. 8x15
   3. 8x15
5. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95
6. Shrugs
   1. 8x185
   2. 8x185
   3. 8x185

 

[Tomas Payne]

Cardio

Quads

1. Front Squats
   1. 8x65
   2. 8x75
   3. 8x95
2. < Standing calf
   1. 12x4pl
   2. 12x4pl
   3. 12x4pl
3. single Leg extension
   1. 8x30
   2. 8x30
   3. 8x30
4. < Double leg ext
   1. 8x50
   2. 8x50
   3. 8x50
5. Seated Calf raise
   1. 10/15x2pl
   2. 10/15x2pl
   3. 10/15x2pl
6. Abductors
   1. 8x120
   2. 8x130
   3. 8x140

 

[Tomas Payne]

Chest

1. Flat
   1. 8X135
   2. 8X160
   3. 8X185
2. Incline
   1. 8X135
   2. 8X160
   3. 8X185
3. DB flies
   1. 8X50
   2. 8X50
   3. 8X50

 

[Tomas Payne]

4/15/2026

Cardio

Back

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