Tomas Payne's Log

The Phoenix

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New Log
  1. shoulders
  • military press (95,135,160,185)
  • (4S) < shoulder aux.
  • machine front delts
  • (4S) < machine side lateral raises
  • laying DB rear delts
  • (4S) < DB supinated raises
  • (4) upright rows
  • (4) behind back shrugs 225,225,225,225
 

The Phoenix

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outer quads & calves
  • single/leg press & calf-raise (130,180,220,270)
  • (4H) < in-situ outer quad lunge
  • low-foot placement hack squat (95,115,115,135)
  • (4S) < seat calf raise
  • single/double leg ext combo
  • < sissy squats
  • abductors
  • (4S) < angled calf ext
 

The Phoenix

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Back up in weight - clean bulk. Back up in the low 190s and I can feel I put on some size.
  1. hamstrings & calves
  • stiff leg "W" DL (WU,135,185,225)
  • (4S) < hip/ham aux.
  • single/double laying leg curl combo
  • (4S) < seated calf raise
  • seated leg curl
  • (4S) < standing calf raise
  • adductors
  • (4S) < gluteal kickbacks
 

The Phoenix

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  1. chest
  • (4) flat press (WUX135,10X185, 8X200,6X225)
  • (3S) < lateral H rotator
  • (4) incline press (8X185,8X205,7X205,8x185)
  • (3S) < lateral V rotator
  • (4) DB flies
Running a more consistent log @THE Den.
 
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The Phoenix

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  • quads & calves
    • low placement leg press
    • < leg-press calf raise
    • (4H) << in-situ lunge
    • single/double leg ext combo
    • (4S) < sissy squats
    • (3) squats
    • abductors
  • hamstrings & calves
    • (4S) < adductors
    • laying leg curl
    • (4S) < gluteal kickback
    • (4) angled calf ext
 
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Rickt

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Wow. Great imagination with exercises. Some I've never done. Others I've forgotten just how good they are.
I personally try doing free weights and cables with old joints that move painfully if following machine angles.
Just the same I'd love to workout with those exercises. Just can't push that heavy any more.
Great workouts. Great log. I copied the Saturday 214am leg workout. Will try smashing it Monday. Just not as heavy as you.
 

The Phoenix

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Wow. Great imagination with exercises. Some I've never done. Others I've forgotten just how good they are.
I personally try doing free weights and cables with old joints that move painfully if following machine angles.
Just the same I'd love to workout with those exercises. Just can't push that heavy any more.
Great workouts. Great log. I copied the Saturday 214am leg workout. Will try smashing it Monday. Just not as heavy as you.
Thanks brother. I have been training to bulk up cleanly, so the weight is coming on with the increases in weight. Normally train lighter but with more intensity.
 

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hamstrings & calves
  • stiff leg DL
  • (4S) < hip aux
  • laying leg curl
  • < seated calf raise
  • (4S) << gluteal kickback
  • seated leg curls
  • (4S) < adductors
 

The Phoenix

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EDIT - FROM 1/27/2023
  1. shoulders
  • military press WU, 10X135,8X160,6X160
  • (4S) < shoulder aux.
  • DB front delts
  • (4S)< laying DB rear delts
  • lateral DB raise
  • (4S) < supinated lateral DB raise rear delt
  • (4) upright rows 2x95,2X105
  • (4) behind back shrugs 4X185
 

The Phoenix

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outer quads & calves
  • single leg press
  • < leg-press calf raise
  • (4H) << in-situ lunge w/OHD qtr
  • low foot-placement hack squats (sissy hax)
  • (4S) seated calf raise
  • single/double leg ext combo
  • (4S) < sissy squats
  • abductors
  • (4S) < seated angled calf ext
 

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  1. chest
  • (5) incline press (WUX135,10X160,8X185, 7X205,6X225)
  • DB flies (neut-sup trans)
  • (4S) < vert. plate press
  • DB (narrow) laying pull-overs
  • (3S) < barbel (wide) laying pull-overs
  • (4) pecdec flies
  • (4) tricep extensions
 

The Phoenix

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  1. back
  • (4) lat pull-down
  • wide-row (neut)
  • (4S) < machine row (OHD)
  • reverse grip row (machine)
  • (4S) < DB row [OHD-sup trans(6X60)]
  • (4) rear delt on pecdec
 

The Phoenix

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@Perrin Aybara, Just placed an order for my 2-ply Inzer Squat Suit and going to apply the Smolov Jr. squat with other workouts ~ Thanks @Yano for recommending the Smolov Cult of Strength spreadsheet and newsletter.

hamstrings & calves
  • (4) stiff leg DL (WU,185,225,275)
  • < banded squat
  • (3H)<< leg kick back ext
  • (4) free-motion leg press (adductors/glute focused) (90,180,270,360)
  • laying leg curl
  • (4S) < calf raises
 

Yano

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One thing I can tell you for this program to work well you have to know your 1rm and not be scared of it. I knew mine was 315 cus I work up to it every week.

What I did was the week before i officially started the program I did the first mondays workout and repeated that for a few days to make sure I had the weight right and the last set was sure to be hard , it should be an , ohshit ohshit ohshit ,, fuck yeah ! set for the last.

Good luck with it , it's been a fun challenge so far.
 

The Phoenix

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  1. shoulders
  • military press WU, 10X135,8X160,6X160
  • (4S) < shoulder aux.
  • (4) upright rows 2x95,2X105
  • (4) front barbel shrugs 2X225,2X185
  • DB front delts
  • (4S)< laying DB rear delts
  • lateral DB raise
  • (4S) < supinated lateral DB raise rear delt
 
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