Tomas Payne's Log

[The Phoenix]

 

[The Phoenix]

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]

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]

1/23/2025

Chest

1. Flat bench
   1. 10x135
   2. 10x160
   3. 10x185
   4. 4x210
2. Incline bench
   1. 10x135
   2. 10x160
   3. 6x185
   4. 3x210
3. DB flies
   1. 10x50
   2. 10x50
   3. 10x50

 

[The Phoenix]

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]

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]

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]

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

 

[The Phoenix]

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

 

[The Phoenix]

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

 

[Yano]

Stiff leg "W" DL

w = wide grip ?

 

[The Phoenix]

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]

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]

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

 

[The Phoenix]

Back

1. Lst PD
   1. 10x120
   2. 10X130
   3. 8x140
2. DB row
   1. 7x75
   2. 8x75
   3. 8x75
3. T-Bsr row
   1. 10x70
   2. 10x90
   3. 8x115
4. Reverse Ped-dec
   1. 95x10
   2. 100x10
   3. 105x10

 

[The Phoenix]

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]

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]

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]

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

 

[The Phoenix]

2/21/2025

Back

1. Lat PD
   1. 120x10
   2. 130x10
   3. 140x8
2. Tbar row
   1. 10x70
   2. 10x90
   3. 10x115
3. cable row
   1. 10x120
   2. 10x132
   3. 8x144
4. reverse pec-dec
   1. 10x105
   2. 10x105
   3. 10x105