Tomas Payne's Log

[The Phoenix]

2/22/2025

Quads

1. Front squats
   1. 10x65
   2. 10x75
   3. 10x95
   4. 8x115
2. < Standing calf
   1. 12x2plx2
   2. 12x2plx2
   3. 12x2plx2
   4. 12x2plx2
3. Single/Double leg ext
   1. 10/15x30/40
   2. 10/15x35/45
   3. 10/15x35/45
   4. 10/15x30/40
4. < Abduction
   1. 15x130
   2. 15x130
   3. 12x140
   4. 12x140

 

[The Phoenix]

2/25/2025

Shoulders

1. Barbell press
   1. 10x95
   2. 10x115
   3. 8x135
2. < lateral aux. exervise
   1. 10x5
   2. 10x5
   3. 10x10
3. << bi-lateral aux. exervise
   1. 10x5
   2. 10x5
   3. 10x5
4. seated DB front delts
   1. 10x30
   2. 10x30
   3. 10x30
5. laying DB rear delts
   1. 10x15
   2. 10x15
   3. 10x15
6. upright rows
   1. 10x65
   2. 10x65
   3. 10x65
7. supinated DB upright raise
   1. 10x15
   2. 10x15
   3. 10x15
8. reverse ped-dec (rear delt)
   1. 10x105
   2. 10x105
   3. 10x105

 

[The Phoenix]

Cardio

Chest

1. flat barbel press
   1. 10x135
   2. 10x160
   3. 10x185
   4. 4x210
2. inclined DB press
   1. 10x50
   2. 10x55
   3. 10x55
   4. 10x60
3. db flies
   1. 10X50
   2. 10X50
   3. 10X55
   4. 10x55

 

[The Phoenix]

3/1/2025

Back

1. Lat PD
   1. 10x110
   2. 10x120
   3. 10x130
   4. 10x140
2. Cable Row
   1. 10x120
   2. 10x130
   3. 10x140
   4. 10x140
3. Tbar Row
   1. 10x70
   2. 10x90
   3. 10x115
   4. 8x135
4. Rev. Pec-dec (Rear delt)
   1. 10x105
   2. 10x105
   3. 10x105

 

[The Phoenix]

Shoulders

1. Barbell Press
   1. 10x95
   2. 10x95
   3. 8x135
2. Upright Rows
   1. 10x75
   2. 10x75
   3. 10x75
3. < Supinated Lateral Uprights
   1. 10x15
   2. 10x15
   3. 10x15
4. DB Anterior Delt
   1. 8x30
   2. 8x30
   3. 8x30
5. < DB Laying Posterior Delt
   1. 8x15
   2. 8x15
   3. 8x15

 

[The Phoenix]

3/5/2025

hamstrings

1. freemotion press
   1. 10x4pl
   2. 10x6pl
   3. 10x8pl
2. < seated calf
   1. 10x2pl
   2. 10x2pl
   3. 10x2pl
3. single/double laying leg curl
   1. 10/10x25/50
   2. 10/10x25/50
   3. 10/10x25/50
4. glute extension
   1. 8x50
   2. 8x50
   3. 8x50
5. < standing calf
   1. 12x215
   2. 12x215
   3. 12x215
6. adduction
   1. 10x90
   2. 10x90
   3. 10x90

 

[The Phoenix]

Chest

1. flat bench eccentric.concentric loading hooks
   1. W - 5x[95+50E]
   2. <W - 6x95
   3. M - 5x[95+50E]
   4. <M - 6x95
   5. W - 5x[95+50E]
   6. <W - 6x95
2. < bilateral rotator aux
   1. 10x5
   2. 10x5
   3. 10x5
3. incline bench eccentric.concentric loading hooks
   1. W - 5x[95+50E]
   2. <W - 6x95
   3. M - 5x[95+50E]
   4. <M - 6x95
   5. W - 5x[95+50E]
   6. <W - 6x95
4. < lateral rotator aux
   1. 10x5
   2. 10x5
   3. 10x5
5. pecdec flies
   1. 10x95
   2. 10x95
   3. 10x95

 

[The Phoenix]

3/7/2025

Back

1. Tbar row
   1. 70x10
   2. 90x10
   3. 115x10
   4. 130x6
2. < Lat PD
   1. 110x10
   2. 120x10
   3. 130x10
   4. 140x6
3. Cable row
   1. 120x10
   2. 132x10
   3. 144x10
   4. 156x8

 

[The Phoenix]

Squats

After a busy week and with my only free day, was here at the public library planning my day for legs I thought maybe just squats and some calves,'

185X10X7

Calves
90X12x3

 

[The Phoenix]

3/10/2025

Shoulders

1. Barbell Press
   1. 10x95
   2. 10x95
   3. 8x135
2. < lateral should aux
   1. 5x10
   2. 5x10
   3. 10x10
3. Upright Rows
   1. 10x75
   2. 10x75
   3. 10x75
4. < Supinated Lateral Uprights
   1. 10x15
   2. 10x15
   3. 10x15
5. DB Anterior Delt
   1. 8x30
   2. 8x30
   3. 8x30
6. < DB Laying Posterior Delt
   1. 8x15
   2. 8x15
   3. 8x15
7. shrugs
   1. 10x185
   2. 10x185
   3. 10x185

 

[The Phoenix]

Cardio

Ooops I got ahead of myself

Back

1. Lat PD
   1. 120x10
   2. 130x10
   3. 140x8
   4. 140x8
2. < T-bar row
   1. 70x10
   2. 90x10
   3. 115x8
   4. 115x8
3. cable row
   1. 120x10
   2. 132x10
   3. 144x8
   4. 156x8
4. < reverse pec-dec (RD)
   1. 10x105
   2. 12x105
   3. 14x105
   4. 16x105

 

[The Phoenix]

Chest

1. flat barbel press
   1. 10x135
   2. 10x185
   3. 6x210
2. inclined press
   1. 10x185
   2. 6x185
   3. 8x135
3. db flies
   1. 10X50
   2. 10X50
   3. 10X50
4. tricep ext
   1. 70x10
   2. 70x10
   3. 70x10

 

[The Phoenix]

3/14/2025

Shoulders

1. Barbell Press
   1. 10x95
   2. 10x95
   3. 10x135
2. < bilateral shoulder aux
   1. 5x10
   2. 5x10
   3. 10x10
3. Seated DB Anterior Delts
   1. 8x30
   2. 8x30
   3. 8x30
4. < Inverted side lateral raises
   1. 10x15
   2. 8x15
   3. 8x15
5. shrugs
   1. 10x185
   2. 10x185
   3. 10x185
6. < Supinated Lateral Uprights
   1. 10x15
   2. 10x15
   3. 10x15