Tomas Payne's Log

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
From 5/10/2023
  1. shoulders
  • (4) bb shoulder press
  • front delts
  • < lateral raises
  • (4H) < rear delts
  • (4) DB rows
  • (4) cable rows
  • (3) upright rows
  • (3) shrugs
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
Hitting legs & played basketball with best bud @Renaissance Club in Aliso viejo (OC) while visiting friends with the hubby.

1 squats (3)
2. Single leg press w/single/double calf ext (3)
3. HS sígnele/double leg ext
4. < seated leg curl (3)
5. Gluteal ext (3)
6. SS Adduction
7. < abduction (3)
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
  1. chest
  • incline press
  • (4S) < auxillary
  • DB flies
  • (3S) < DB POs
  • horizontal plate press
  • (3S) < vertical plate press
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
  1. back
  • (3) lat PD, +10/2s
  • (3) cable rows, +10/2s
  • (3) DB rows/2s
  • (3) rear delts/2s
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
  1. shoulders
  • (3) military press
  • upright rows
  • (3S) < lying rear delt raises
  • shrugs
  • (3S) < DB lateral rear delts
  • machine front delts
  • (3S) < machine lateral raises
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
took it easy today and did light legs and arms
  1. legs
  • leg ext.
  • (3S) < abduction
  • leg curls
  • (3S) < adduction
  • glute ext
  • (3S) < standing calf raises
  • hack squat
  • (3S) < free-motion leg press
2. arms
  • preacher curls
  • (4S) < tricep ext.
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
  1. chest
  • (3) flat press
  • (3) decline press
  • (3) banded machine incline press
  • (3) cable flies (upper)
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
back
  • (3) lat PD, +10/2s
  • (3) smith barbell rows, 2s
  • (3) cable rows, +10/2s
  • (3) rear delts/2s
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
  1. shoulders
  • pin press
  • (3S) < shoulder aux.
  • upright rows, +5
  • (3S) < sup. lat. raises
  • front delts
  • (3S) < laying DB rear delt
  • machine lat. raises, +5
  • (3S) < machine rear delts,+5
 
Last edited:

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
  1. chest
  • (3) decline press
  • (3) incline press
  • band machine press
  • (3) < pecdec
  • (3) push-ups
 

The Phoenix

Elite
Joined
Jul 2, 2020
Messages
5,638
Reaction score
5,735
Points
283
From 5/31/2023
  1. back
  • (3) lat PD, +10/2s
  • (3) cable rows, +10/2s
  • (3) band single machine rows
  • rear delts on pecdec
  • (3S) < single banded rear delt
 

New Threads

Top