TP's Fit Journal Transcription

[Tomas Payne]

4/17/2026

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. 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

 

[ineedaminute]

Impressive!!

Godspeed on the recovery!!

 

[Tomas Payne]

4/18/2026

Hamstrings

1. Stiff leg DL
   1. 8x155
   2. 8x175
   3. 8x155
2. < Standing calf raises
   1. 12x4 pl
   2. 12x4 pl
   3. 12x4 pl
3. Laying leg curls
   1. 8x60
   2. 8x70
   3. 8x80
4. < Gluteal ext.
   1. 8x50
   2. 8x50
   3. 8x50
5. Seated calf raises
   1. 10/15x2 pl
   2. 10/15x2 pl
   3. 10/15x2 pl
6. < Adductors
   1. 10x120
   2. 10x130
   3. 10x140

 

[Tomas Payne]

Chest

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

 

[Tomas Payne]

Cardio

Back

1. Lat PD
   1. 8x120
   2. 8x130
   3. 8x140
2. DB rows
   1. 8x70
   2. 8x75
   3. 8x80
3. T-bar rows
   1. 8x70
   2. 9x90
   3. 8x115
4. Cable rows
   1. 8x108
   2. 8x120
   3. 8x132

 

[Tomas Payne]

Shoulders

1. Shoulder press
   1. 8x95
   2. 8x95
   3. 8x135
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. 8X20
5. < Supinated side uprights
   1. 8X15
   2. 8X15
   3. 8X15
6. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95

 

[Tomas Payne]

Shoulders

1. Shoulder press
   1. 8x95
   2. 8x95
   3. 8x135
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. 8X20
5. < Supinated side uprights
   1. 8X15
   2. 8X15
   3. 8X15
6. Upright rows
   1. 8x95
   2. 8x95
   3. 8x95