Tomas Payne's Log

The Phoenix

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1/19/2025


Shoulders
  1. Press
    1. 10x95
    2. 10x115
    3. 10x135
  2. < rotator: lateral aux.
    1. 10x5
    2. 10x5
    3. 10x10
  3. uoright row
    1. 10x95
    2. 10x100
    3. 10x105
  4. < rotator: bilateral aux.
    1. 10x5
    2. 10x5
    3. 10x10
  5. DB sitting front delts
    1. 10x30
    2. 10x30
    3. 10x30
  6. <DB laying rear delts
    1. 10x15
    2. 10x15
    3. 10x15
  7. smith behind back shrugs
    1. 10x185
    2. 10x185
    3. 10x185
  8. < upright side laterals
    1. 10x15
    2. 10x15
    3. 10x15
 

The Phoenix

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Hamstrings
  1. Stiff Leg "W" DL
    1. 10x95
    2. 10X135
    3. 8X175
    4. 8x185
  2. < standing calf raise
    1. 10x180
    2. 10x180
    3. 10x180
    4. 10x180
  3. laying leg curls
    1. 10X60
    2. 10x70
    3. 10x80
    4. 10x90
  4. < adductors
    1. 10x150
    2. 12x140
    3. 14X130
    4. 16x120
  5. gluteal ext
    1. 10x50
    2. 10x50
    3. 10x50
    4. 10x50
  6. < seated calf raise
    1. 10/15X90
    2. 10/15X90
    3. 10/15X90
    4. 10/15X90
 

The Phoenix

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Back
  1. Lat PD w/neutral crandal out grip (2sec hold)
    1. 10x120
    2. 12x120
    3. 14x130
    4. 16x130
  2. Tbar row
    1. 10x45
    2. 10x70
    3. 8x90
    4. 8x115
  3. Cable row w/narrow crandal out grip (2sec hold)
    1. 10x120
    2. 10x120
    3. 7x132
    4. 7x132
  4. Reverse pecdec
    1. 105x10
    2. 105x12
    3. 105x14
    4. 105x16
 

The Phoenix

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Shoulders

  1. Military Press
    1. 10x95
    2. 10x95
    3. 10x135
  2. DB front delts
    1. 10x30
    2. 10x30
    3. 10x30
  3. < DB laying rear delts
    1. 10x15
    2. 10x15
    3. 10x15
  4. Side lateral raises
    1. 10x25
    2. 10x25
    3. 10x25
  5. < DB inverted side laterals (RD)
    1. 10x15
    2. 10x15
    3. 10x15
  6. << DB supinated upright laterals
    1. 10x15
    2. 10x15
    3. 10x15
  7. Upright rows
    1. 10x75
    2. 10x75
    3. 10x75
 

The Phoenix

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Caught Flu A - but nipped it in the bud before it got out of hand. first day back in a week.

Chest

  1. Flat bench
    1. 10x135
    2. 10x160
    3. 10x185
    4. 5x210
  2. cybex machine Incline bench
    1. 10x140
    2. 10x180
    3. 8x230
    4. 8x230
  3. ped-dec flies
    1. 10x105
    2. 10x105
    3. 10x115
    4. 10x115
 

The Phoenix

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2/4/2025

Back
  1. Lat PD (2s) Crandall
    1. 120x10
    2. 130x10
    3. 140x10
  2. DB row
    1. 7x75
    2. 7X75
    3. 6X80
  3. Tbar row
    1. 10x70
    2. 10x90
    3. 10x115
  4. Reverse pec dec
    1. 10x105
    2. 10x105
    3. 10X115
  5. Cable row
    1. 10x120
    2. 10x132
    3. 10x144
 

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Cardio


Shoulders

*Extensive lumbar, perforated pre-rolling prredominantly left. I worked out based on how I felt afterward, hitting those parts that felt weak.
  1. lateral shoulder auxilary
    1. 10X5
    2. 10X5
    3. 10X5
  2. < barbell press
    1. 8x95
    2. 10X95
    3. 10x135
  3. seated supinated upright lateral raises
    1. 10x15
    2. 10x15
    3. 10x15
  4. < smith upright rows
    1. 10x30
    2. 10x30
    3. 10x30
Triceps
  1. barbell skullz press
    1. 10/10X2 quarters
    2. 10/10X2 quarters
    3. 10/10X2 quarters
  2. single tricep extension
    1. 10x20
    2. 10x20
    3. 10x20
 

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Cardio

Hamstrings
  1. Stiff leg "W" DL
    1. 10x95
    2. 10x115
    3. 10x135
  2. < Standing calf raise
    1. 15x2 plates
    2. 15x4 plates
    3. 15x4 plates
  3. Laying leg curl
    1. 10x50
    2. 10x60
    3. 10x70
  4. < Seated calf raise
    1. 15x2 plates
    2. 15x2 plates
    3. 15x2 plates
  5. Gluteal extension
    1. 8x50
    2. 8x50
    3. 8x50
  6. < Adduction
    1. 12x120
    2. 12x130
    3. 12x140
 

The Phoenix

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w = wide grip ?
No sir, the is the movement of the DL, bringing the bar down to floor, then only up to knees, then back down and finally all the way up and lean back to complete DL movement as one repetition. So the up and down no movement makes the “W”, so to speak.
 

Yano

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No sir, the is the movement of the DL, bringing the bar down to floor, then only up to knees, then back down and finally all the way up and lean back to complete DL movement as one repetition. So the up and down no movement makes the “W”, so to speak.
Oh right on man , the old double dipper.
 

The Phoenix

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2/10/2025

Cardio


Chest
  1. DB flat
    1. 10x65
    2. 10X70
    3. 10X75
  2. Banded DB flies
    1. 10X45(45B)
    2. 10X45(45B)
    3. 10X45(45B)
  3. Machine press
    1. 10x130
    2. 10X180
    3. 10X230
  4. DB Pullovers
    1. 75X8
    2. 75X8
  5. Barbell Pullovers
    1. 40x12
    2. 40x12
 

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Arms


Triceps
  1. skull krusher supers
    1. 10/10X20
    2. 10/10X20
    3. 10/10X20
  2. laying single tricep extension
    1. 10X20
    2. 10X25
    3. 10X30
  3. laying supinated barbel grip extension
    1. 10X25
    2. 10X25
    3. 10X25
Biceps
  1. Preacher curl
    1. 10X50
    2. 10X50
    3. 10X50
  2. supinated grip curl
    1. 10X25
    2. 10X25
    3. 10X25
  3. Concurrent Hammer curls
    1. 10X30
    2. 10X30
    3. 10X30
 

The Phoenix

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2/15/2025

Cardio


Hamstrings
  1. freemotion leg press
    1. 10x2 plx2
    2. 10x3 plX2
    3. 10X4 plx2
  2. < seated calf raise
    1. 10/10x2 pl
    2. 10x2 pl, 2 qt
    3. 10x2 pl, 2 qt
    4. 10x2 pl, 2 qt
  3. seated leg curl
    1. 90x10
    2. 90x12
    3. 90x14
  4. adduction
    1. 90x15
    2. 90x15
    3. 90x15
  5. single/double laying leg curl (weight each side)
    1. 27.5x10/10
    2. 30x10/10
    3. 35x10/10
  6. < standing calf
    1. 215x15
    2. 215x17
    3. 215x18
 

The Phoenix

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Shoulders

I did extensive rolling and apply stimulation(worked-out) to areas I feel are weak and sore, in order to focus on them to builld them further. Something I have been applying to shoulders since they are the most sore.
  1. rope cable supinated uprights
    1. 30x10
    2. 35x10
    3. 40x10
  2. < upright row
    1. 20x10
    2. 20x10
    3. 20x10
  3. supinated wide side lat
    1. 15x10
    2. 15x10
    3. 15x10
  4. < side lat raises
    1. 20x10
    2. 20x10
    3. 20x10
  5. shrugs
    1. 85x10
    2. 90x10
    3. 95x10
 

The Phoenix

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2/17/2025

Chest
  1. flat bench
    1. 10X135
    2. 10X160
    3. 8X185
    4. 8X185
  2. incline
    1. 10X135
    2. 10X160
    3. 7X185
    4. 8X185
  3. DB flies
    1. 10X50
    2. 10X50
  4. DB pull-overs
    1. 10X80
    2. 10X80
  5. barbel pull-overs
    1. 10X40
    2. 10X40
 
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