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.