[Tobias Jakobsson]

[Tobias Jakobsson]

Day one kicked off and happy happy.

Today was heavy back movements, cluster chest

Back

Chest supported upper back t-bar row

Corner bar row

Underhand assisted pull-up

Chest

Incline chest press

Neutral machine fly press

Loaded sets were two straight sets each. A set of 6 and a set of 9 were the targets.

The chest work was one, three part rest Ouse set, and one, three part 10% set.

I’m resting tomorrow and then on with session two on Thursday

Last meal is nearly ready, then bed

Hi rich
For your ”cluster” is it only one restpaus set for each movement? So totally 2 restpaus set for chest and that’s it that day?

[Tobias Jakobsson]

Just been to the doctor and they think I have inguinal hernia but waiting for ultrasound in 8-10 weeks.. He told me not to train at all from now on til we got the answers and probably surgery. Did you trained with it or rest? I can’t see my self out of the gym for 10-15 weeks.

[Tobias Jakobsson]

Feels like you doing really low volume for legs right now? Only one set for the compounds. Any thoughts about that? Why lower there? I’ve always got pain in my knees for 2-3days after legs but always fresh for the next leg sesh, so I’ve thought about reducing the volume but it’s also my weakest bodypart..?

[Tobias Jakobsson]

Thanks for the answers Jimmy! Always do compound after adduction and hamcurls, gonna try to do extensions also before compound then.. Quite annoying tho legs are my biggest weakness so don’t want any more probs with them?

[Tobias Jakobsson]

For me a rackchin is what the dude in vest is doing and not the second picture.
I think Oscar and co knows better than me so ill start calling that something else..

[Tobias Jakobsson]

Thanks for all the answers, ill try to lower the frequency with PPL and hope that the leg gains will remain and keep coming hehe.

[Tobias Jakobsson]

I train upper/lower/rest/repeat with no problem every now and then I put in 2/3 rest days in a row. But i couldn’t do that with DL on my upper day ? so in this programming I have nearly nothing that is hiphinge because of recovery. Everything has its times.

[Tobias Jakobsson]

Thanks for all your ansetts, kind of hard and extensive to get hold on cor in sweden. Ill order it and see if ut makes any charges!?

[Tobias Jakobsson]

I go after JP education clip.

Chestpress x2
Shoulderpress x2
Tricep compound x1
Lat x2
Row x2
Rear delt row x1
Side lateral x1
Tricep isolation x1
Bicep isolation x2

[Tobias Jakobsson]

Why don’t you do back in your upper sessions, so you can focus on leg on lower days?

[Tobias Jakobsson]

Morning guys, 172.2 today, re-introduced creatine as got it delivered yesterday and scale weight will always shift a little with that from the intra-muscular fluid retention.
Cannot wait for todays session, the second Push & Arms Rotation, with more focus on biceps as Legs will follow tomorrow, not Pull.
Note – todays session will be one set only on compounds as I am still in this de-volume week!
Push + Arms 2 – Bicep Focus
Lying Cuffed Lateral – 1x 12-15 1x 8-10
Prime Pec Deck – 1x 12-15 1x 8-10
High Incline DB 1x 6-9 1x 10-12
Smith Incline 1x 6-9 1x 10-12
Dip – 1x 8-10 1x BW to fail
Cuffed Incline Flye – 1x Rest Pause
Long Rope Pushdown 3x 8-12
EZ Bar Cable Curl 3x 8-12
Overhead EZ Extension 3x 8-12 + Drop
Hammer Curl – 3x 8-12 + Drop

Do you go for progressive overload on the arm exercise or just volume there ?

[Tobias Jakobsson]

Second Quest, how do you rotate adductor work or only have it in one of the lower days?

[Tobias Jakobsson]

Thanks for all answers! I have no competing goals, im realistic hehe. But i wanna know how big i can get with out going assisted first.
I think i will try to eat in a surplus for 1-2 years with some minicuts inbetween and then in 2022 scale off and see how it looks.

Ive never been in a surplus for more than maybe 6 month straight before.

[Tobias Jakobsson]

Is this the only natty log on the site?