Tomas Payne's Log

The Phoenix

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Chest
  1. flat press eccentric/concentric loading hooks (weight not counted) x in-middle-out eccentric load placement hyperset within each set
    • hyperset 1
      • 115/90x10/10
      • 115/90x8/8
      • 115/90x6/6
    • hyperset 2
      • 125/90x6/6
      • 125/90x6/6
      • 125/90x6/6
  1. pec-deck flies
    1. 105x10
    2. 105x10
    3. 105x10
  2. DB pull-overs
    1. 80x10
    2. 80x10
  3. Barbell pull-overs
    1. 40x10
    2. 40x10
 

The Phoenix

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back
  1. lat pull down wide crandall 2s
    1. 140x10
    2. 120x10
    3. 130x8
    4. 140x6
  2. tbar row
    1. 70x10
    2. 90X10
    3. 115x10
  3. cable row narrow crandall 2s
    1. 132x10
    2. 132x8
    3. 144x6
  4. rear delt
    1. 105x15
    2. 105x16
    3. 105x17
 

The Phoenix

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Shoulders
  1. Press
    1. 10x95
    2. 10x115
    3. 10x135
  2. < Auxilery
    1. 10x5
    2. 10x10
    3. 10x10
  3. front delt
    1. 30x10
    2. 30x10
    3. 30x10
  4. <laying rear delt
    1. 15x10
    2. 15x12
    3. 15x14
  5. upright rows
    1. 65x10
    2. 65x10
    3. 65x10
  6. <side laterals
    1. 20x12
    2. 25x12
    3. 25x12
  7. <<supinated side lateral
    1. 15x15
    2. 15x15
    3. 15x15
 

The Phoenix

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Hamstrings
  1. free-motion leg press
    • 210x10
    • 260x10
    • 300x10
  2. < lunges
    • 9m
    • 9m
    • 9m
  3. single/double laying leg curl
    • 10/10x25
    • 10/10x30
    • 10/10x35
  4. < seated calf raise
    • 90x10
    • 90x10
    • 90x10
  5. seated leg curl
    • 75x10
    • 75x12
    • 75x14
  6. < adductor
    • 90x10
    • 90x10
    • 90x10
 

The Phoenix

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Chest
  1. Barbell Flat bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 6x210
  2. Barbell incline Bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 4x210
  3. DB flies
    1. 10x50
    2. 10x50
    3. 10x50
    4. 10x50
 

The Phoenix

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Back
  1. lat PD
    1. 120x12
    2. 130x12
    3. 140x12
  2. tBar row
    1. 10x70
    2. 10x90
    3. 10x115
  3. cable row
    1. 132x10
    2. 144x10
    3. 144x10
  4. reverse pecdec
    1. 105x10
    2. 105x10
    3. 105x10
 

The Phoenix

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Messages
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Reaction score
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Points
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Shoulders
  1. shoulder press
    1. 95x10
    2. 95x10
    3. 135x10
  2. upright rows
    1. 95x10
    2. 100x10
    3. 105x10
  3. < front delt
    1. 25x10
    2. 25x12
    3. 25x14
  4. <<l laying rear delt
    1. 15x10
    2. 15x12
    3. 15x14
  5. shrugs
    1. 225x10
    2. 225x12
    3. 225x14
  6. < side lateral raises
    1. 20x10
    2. 20x12
    3. 20x14
  7. << supinated side lateral raises
    1. 15x10
    2. 15x12
    3. 15x14
 
Last edited:

The Phoenix

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Quads
  1. front squat
    1. 65x10
    2. 75x10
    3. 90x10
    4. 115x10
  2. abduction
    1. 120x15
    2. 130x15
    3. 140x15
    4. 150x15
  3. standing calf raise
    1. 210x15
    2. 210x15
    3. 210x15
    4. 210x15
  4. single/double leg ext combo
    1. 30/50x12/15
    2. 30/50x12/15
    3. 30/50x12/15
    4. 30/50x12/15
 

The Phoenix

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Auxilery Exercises (sick from holiday, joint exercises)
  1. rotator lateral
    1. 5x10
    2. 10x10
    3. 10x10
  2. rotator lateral
    1. 5x10
    2. 5x10
    3. 10x10
  3. banded side kick
    1. 80Bx7
    2. 80Bx8
    3. 80Bx8
  4. banded rear delt extension
    1. 25BX10
    2. 25BX10
    3. 25BX10
  5. banded pec-pinch
    1. 25BX10
    2. 25BX10
    3. 25BX10
 

The Phoenix

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1/2/2025

Chest
  1. flat press
    1. 135x10
    2. 160x10
    3. 185x10
    4. 210x6
  2. DB pull-overs
    1. 80x10
    2. 80x10
  3. barbel pull-overs
    1. 40x10
    2. 40x10
  4. DB flies
    1. 50x10
    2. 50x10
  5. pec-dec flies
    1. 90x12
    2. 105x12
 

The Phoenix

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back
  1. t-bar row
    1. 10x45
    2. 10x70
    3. 10x90
    4. 10x115
  2. < lat PD w/ narrow crandall-in
    1. 10x120
    2. 10x130
    3. 10x140
    4. 10x150
  3. reverse pecdec for rear delt
    1. 10x105
    2. 10x105
    3. 10x120
    4. 10x120
  4. cable row w.narrow crandall-out
    1. 10x132
    2. 10x132
    3. 10x144
    4. 10x144
 

The Phoenix

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Shoulders
  1. Shoulder barbel press
    1. 95x10
    2. 115x10
    3. 135x10
  2. Machine front delt
    1. 10x40
    2. 12x45
    3. 14x50
  3. < machine side lateral raises
    1. 10x60
    2. 12x65
    3. 14x70
  4. upright rows
    1. 95x10
    2. 100x10
    3. 105x10
  5. < supinated upright laterals raises
    1. 12x15
    2. 14x15
    3. 16x15
  6. shrugs
    1. 10x225
    2. 12x225
    3. 14x225
  7. < reverse pec-dec rear delt
    1. 10x75
    2. 12x75
    3. 14x75
 

The Phoenix

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Hamstrings
  1. Stiff Legged DL 'W'
    1. 10x145
    2. 10x145
    3. 10x145
  2. laying leg curl
    1. 10x60
    2. 10x70
    3. 10x80
  3. < standing calf raise
    1. 15x210
    2. 15x210
    3. 15x210
  4. adduction
    1. 15x120
    2. 15x130
    3. 15x140
  5. < seated calf raises
    1. 20x90
    2. 20x90
    3. 20x90
 

The Phoenix

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Chest
  1. Flat bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 8x210
  2. Incline bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 8x210
  3. DB flies
    1. 10x50
    2. 10x50
    3. 10x50
    4. 10x50
 

The Phoenix

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back
  1. lat PD w/ wide crandall (2S)
    1. 10x120
    2. 10x130
    3. 10x140
    4. 10x150
  2. DB row
    1. 10x80
    2. 10x80
    3. 10x80
    4. 10x80
  3. t-bar row
    1. 12x90
    2. 12x90
    3. 12x90
    4. 12x90
 

The Phoenix

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Shoulders
  1. Military Press
    1. 10x95
    2. 10x95
    3. 10x135
  2. < Rotator Aux.
    1. 10x5
    2. 10x5
    3. 10x10
  3. Upright rows
    1. 10x95
    2. 10x100
    3. 10x105
  4. < Supinated DB upright lateral raises
    1. 12x15
    2. 12x15
    3. 12x15
  5. Front delts
    1. 10x30
    2. 10x30
    3. 10x30
  6. < Lying DB rear delts
    1. 10x15
    2. 10x15
    3. 10x15
 

The Phoenix

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1/14/2025


Quads
  1. hackenschmidt squat
    1. 10X135
    2. 10X145
    3. 8X155
    4. 8X165
  2. single/double leg extension
    1. 10/12x75x90
    2. 10/12x75x90
    3. 10/12x75x90
    4. 10/12x75x90
  3. abductors
    1. 12x90
    2. 12x90
    3. 10x110
    4. 10x110
 

The Phoenix

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1/15/2025


Chesticles
  1. cybex machine press
    1. 10x140
    2. 10x180
    3. 7X230
    4. 10X180
  2. pec dec flies
    1. 10X105
    2. 10X105
    3. 10X105
    4. 10X105
  3. DB pull overs (narrow)
    1. 10X80
    2. 10X80
  4. barbell pull overs (wide)
    1. 10X40
    2. 10X40
 

The Phoenix

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1/16/2025


(rare video hence the name from copyright strike)

Back
  1. Lat pull down
    1. 120x10
    2. 130x10
    3. 140x10
    4. 150x10
  2. T-bar
    1. 70x10
    2. 90x10
    3. 115x10
    4. 135x8
  3. cable row
    1. 120x10
    2. 132x10
    3. 144x10
    4. 156x8
 
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