[Tobias Jakobsson]

i logged in on the web browser to view pics,

great work, your getting there, another 8-10 pounds and your ready to grow , get that done in the next month , then 24 week 30 pound push

your symmetrical, just need mass all over.

i would be doing the upper lower split , 2 days on 1 off , have you seen the youtube vid of it ?

Yes i have, I have seen all your videos plenty of times! And deep inside i also knows that an upper/lower would suit me best but sometimes you just fantisize about a density day etc..

Thanks for the answer!

[Tobias Jakobsson]

Legs 1 22/2-23

Böj 4
RDL 5,8
Legpress 11,10
Leg extention 8,10
Seated legcurl 9,10
Adductor 8,10
Biceps 2 set

[Tobias Jakobsson]

Pull 2 (No lowerback loading)
Hammerstrenght lat pulldown 10(1 s hold),10,12
Upperback row 6,9
1-a cablerow (Latbias) 10,11
Lat pulldown 12(2s sul),12
Shrugs 8,15
Hammercurl 12,15

[Tobias Jakobsson]

Legs2 17/1

Lying legcurl 11
Smith squat (Quad bias) 9,12
RDL DB 12,8
Leg extention 11 (2s hold/rep)
Seated legcurl 9,13,11
Adductor 9,8 (4s eccentric,1s hold,1s stretch)
Preachercurl db 20,12

Push2 18/1
Bench 90×5,80×8
Inc smith bench 8,10
Narrow smith bench 8,9
Cuff sidelateral 15(2s hold), 11(1s hold),12
Pec dec 6,8
Cuff cable extention above head 9(2s stretch/rep)12(20s DC stretch)
Hanging legraise 10,8

[Tobias Jakobsson]

Yesterday I trained push and today was pullday. Gonna write both sessions below. Monday will be my restday.

Push 14/1
Bench 3
Hammerstrenght flatpress 2,5pX9, 2pX8
Shoulder press machine 8,10
Dips bw+1plate 5
Cuff sidelateral 10,14
Cuff 1-a pushdown 8,10
Db extention 8,11 followed by dc stretch

15/1 pull
Deadlift 150×3
Sealrow 8,11
1-a latpulldown 10,12
Hammerstrenght upperback row 10,10
1-a cablerow (Latbias) 8,10
Shrugs 15,12
Face away cable curl 12,15
Db curl 10,9

[Tobias Jakobsson]

Today was a busy day, my ex fiancé took her exam as a police officer so been at the ceremony all day with my kids. I’m really happy that I got all my meals in because I was kind of stressed for this day and the planning..

Just got home from a late gym session and today was leg, it did go better than I expected so I’m really glad!

Squat 4
RDL 4,10
Legpress 15,17
Legextention 8,10
Seated leg curl 9,10
Adductor 5,10
Krucifix curl 12
Cable curl 13
Cable crunch 12,12

[Tobias Jakobsson]

Hi,

I will take a back to back restday for wednesday and thursday, and just let the body rest and have all my focus on the kids! Because my weeks always looks diffrent because of the kids i sometimes need to train 3-4 days on before a restday and therefore I also am in need for a double restday every 10-12 days.

[Tobias Jakobsson]

Yesterdays session and my first workout with the new set up for Pull 2

Chestsupport rope pullover 10 , 15
Hammerstrenght lat pulldown 8(1s hold), 10 , 11
Chestsupport upperback row 8, 7
1-a cable row (Latbias) 8, 9
Upperback pulldown 10, 10(2s sul/reps)
DB Shrugs 15
Hammercurl 13
Barbellcurl 10
Crunch 12,12,12

Food is still on point and weight the same. Im gonna keep this intake for 2-3 weeks more to find the balance and then its go time!

[Tobias Jakobsson]

Yesterdays push 2 session

Bench 2,7
Inc smithpress 8,8
Smal smithpress (triceps) 7,8
Cuff Sidelateral 17(2s hold),13(1s hold),13
Pecdec 17
Triceps pushdown 12,8
Cuff cable extention above head 7,10 (2s stretch/rep)
Hanging legraise 7,7,5

[Tobias Jakobsson]

Hi Kiera,

How is planning your training ? Im interested to make a change to a more powerlifting focus but I just cant stand all the powerlifting program youll find online with 15+ set squat and right after 15+ set bench etcetc..

[Tobias Jakobsson]

How long should i spend in this period

Til your lean enough to start a surplus,

[Tobias Jakobsson]

[Tobias Jakobsson]

They’re still not showing unfortunately

Thats weird because I can see the uploading photos.. Ill try again

[Tobias Jakobsson]

Scott is an amazing mind

This sort of programming would be immense with focus on bringing Up lower

I agree! I just need to find the right volume, how much to pull back from pull and push and how much I can have on my regular legday and on the iso days.

[Tobias Jakobsson]

Pull x 4 sets of ham
ISO I.e seared and lying curls

Push x 3 sets of quads ISO i.e leg extensions and a or split squat variation maybe

Leaving you with 3-4 good sets to play with on leg compound day

Thanks for the answer Oscar! What do you think about programming your training like this if you really have a struggled to build good legs..