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

 

[Tomas Payne]

4/26/26

Quads

1. Single Leg press
   1. 8x2qtr
   2. 8x2qt
   3. 8x2qt
2. < Single/Doube Calf ext on leg press
   1. 12/20x2qtr
   2. 12/20X2qtr
   3. 12/20x2qtr
3. Seated single legs ext.
   1. 8x30
   2. 8x30
   3. 8x30
4. <Double leg ext.
   1. 8x50
   2. 8x50
   3. 8x50
5. Seated calf raises
   1. 10/15x2pl
   2. 10/15x2pl
   3. 10/15X2pl
6. < Abductors
   1. 10x120
   2. 10x130
   3. 10x140

 

[Tomas Payne]

Chest

1. Incline bench
   1. 8x135
   2. 8x185
   3. 8x185
2. DB pull overs
   1. 8x80
   2. 8x80
   3. 8x80
3. Barbell pull overs
   1. 8x40
   2. 8x40
   3. 8x40
4. Pec Dec
   1. 8x95
   2. 8x95
   3. 8x95

 

[Tomas Payne]

Cardio

Back

1. Lat PD
   1. 8x120
   2. 8x130
   3. 8x140
2. T-bar row
   1. 8x70
   2. 8x90
   3. 8x115
3. Reverse pecdec
   1. 8x105
   2. 8x105
   3. 8x105
4. Cable row
   1. 8x108
   2. 8x120
   3. 8x132