Hello everyone, I’m back here on the site after almost two months of not posting for various reasons, the most “relevant” one being the fact that I had a slightly harder task finding the time to log everything elsewhere other than my sheets and my paper logbook for the sessions.

Currently I’m at 81.65kg this am after a good 3-4 weeks of…

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TBJP member site log
Woke up both yesterday and today at 79.9.
I haven’t logged the lower session I did on the 9th because I was sooo off and it was absolute shite, I didn’t even record any video (forgot the tripod) so I have no clue how I did either.
Yesterday was upper, baseline numbers for this session:
– Incline bench 92.5×6, 90×7+1, x6+1
-…

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Hello guys, I have been running upper lower for the past 15 weeks, and I am being forced to switch things up a little since from next Monday (not tomorrow) my lecture timetable will be so much fuller and will have to start a split that goes on a weekly basis. I had a couple of ideas in my mind as I will explain.
However, as a first “question”…

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As I pretty much just announced the macros have changed as off yesterday:

– TD: 209P 68F 602C ~3850kcal

– NTD: 200P 89F 420C ~3280kcal

everything else stays the same.

Hello mate, I just saw the message, and was also about to update the macros because the have gone up since then, you will see in the next post, this is what i eat on a training day:

– Meal 1: 35g whey, 100g rice based cereal, 30g dark choc, 330ml skimmed milk(hate cereal w whey).

– Meal 2: 100g chicken breast, 120g white rice (sushi), 10g…

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Upper 1, body weight 78.9.
– Low incline smith 112.5×5+1, 92.5×11+1–first set +1 rep from last time. Second set +2 from last time but my previous best was90x12.
– High incline smith 85×6, 65×10+1–both set matched again with last time, second set best was 13.
– Jm smith press 82.5×4, 60×12+1–first set lost 2 but rested very little, second set…

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Back to proper logging today. Bodyweight at 78.25, lower 2.
– Toe press 120×11,x8, 100×14
– Adductor 77×10, 80×6+2–up 2.5kg from last time and down 1 rep, second set +1+2 reps.
– Lying leg curl 67×8, 55×10, 50×6–first set +2kg matched, second set +5kg lost 3, third set newly added, will keep it at 50kg until it’s actually too light.
– Smith…

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Hello back everybody on the site, hope to find you very well.
It has indeed been quite some time (2.5 weeks to be exact I believe) since I last updated my log.
Since the 13th (last time I logged) these were the days
14. Pull
15. Lower 2
16. Push
17. Rest
I then “started” a deload for two reasons (as I already said): recovering properly after 11…

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Another 2-day streak of training being posted now (tryna always find the time to post these whilst still studying loads).
11/1/25 – upper 1 – bodyweight: 79.15kg
– Bicep standing curl 20×14, x11
– Bicep seated curl 12×10(rest paused off the standing), x13–biceps before anything because I would’ve had to wit 20’ for the smith otherwise.

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Hello matteo,
That was a good shout taking extra rest day to prepare for your exams . Wishing you all the best tomorrow my man .[/quote]
Hello Oscar, sorry I just saw it now, pretty full with studying atm. Thanks a lot, it went pretty well I believe, I’d be lying if I said I’m not expecting a 28-30 so very happy.

Had a couple of days of not logging back into the site because I was studying from an exam I have tomorrow, now putting everything back in, had an upper-lower run and it was good, today took an extra rest day today since tomorrow I have an exam and I want to be extra rested for it (as well as upper performance not being so great these…

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Woke up this am at 77.7, lower 2.

I did skip/forget to log my last leg day before the trip I went skiing, as well as yesterday’s “chill” upper session (had travelled, ate nothing and slept nothing so I decided to not do so the usual upper and just do what I fancied).

Todays session:

• Toe press 120×10, 97×17, x14
• Adductor 72.5×12, 80×5+1–first set…

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Woke up at 77.4, finally a tad heavier, I have now sort of changed my mind to actually wait for after christmas and new years to increase the calorie.
Had upper 2, again in the same gym as last time because I prefer training here from an antmosphere perspective:
– Sa lat row 50×10+1L, x11R, 37.5×17+1L, x18L–added 2 reps on the top set and 2L3R on…

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Woke up yesterday at 76.30kg
Lower 1–sldl version:
– Sl toe press 109×8, 85×14
– Sldl 197.5×4.5–added 7.5kg to last time and lost 1 reps, however it was way cleaner: didn’t let go of the weight in the way down (unlike last time).
– Seated leg curl 90×13+1, 100×7+1–added 5kg both sets, lost 1 reps and 2 reps with more contro and felt better:…

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THIS LOG REFERS TO 24/11/01–somehow i deleted it as an error

Morning weight 74.9kg, I didn’t log last session because it was quite shit and it wasn’t even from a performance perspective, as much as it was so bad from the mental side of things: I was (no clue why) very anxious about the time and finishing the session on time and I…

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Woke up today at again 76.1.
Upper 2 today with a friend, went fucking awesome:
– SA lat row 100×7+1Lx8+1R, 73×12+1Lx13+1R–up 1L2R on the first set, down 1 on the Left in the second set but it was more controlled and had more time spent in the short than last time, progress anyways.
– 30° dumbbell press 44×5+1, 38×8–lost a rep on the first set…

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Woke ups today at 75.8, second day in a row on that, I am hoping indeed to drop a bit of weight within this two weeks before going up in calories, considering that I believe most of the weight added is due to not moving and eating my free meal last week.

Upper 1 about to go down today, hopefully another session full of progress.+

– Low…

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Yesterday woke up at 76.1kg, heaviest I-ve weighed in in a very long while, therefore this week only upping the calories on NTD, although I am still very hungry on TD as well. I-m also reintroducing CV activity back in–last week it was taken out because of the uni exam for which I studied–so I’m hoping to drop slightly down in weight…

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Yesterday woke up at 75.4kg, had upper 2.
Before training I had a driving lesson where I got fucked by my erectors, I have no clue why but the instructor’s car makes my lower back go nuts and cramp up.
Upper 2 went nicely though:
– SA lat row 100×6+1 (both), 73×13+1 (both)–+1 on the first set, +1 and -1 on the second one.
– 30° db press 44×6,…

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Today woke up at 75.05, done my first exam of the year today and went pretty much straight to do upper 1 with a friend.
Upper 1
– Low incline smith 102.5×6, 82.5×9.5–up 2.5kg down 2 reps, up 1(almost two) reps and much better performed
– High incline smith 75×8, 55×12+1–up two reps, up 5 reps with 5kg less, progression in my eyes.
– Low incline…

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Today woke up at 75.2, always a little heavier after rest days these days, probably because I’m not moving a lot and just studying.
Food is now a little bit higher: 500C 200P 65F TD, 300C 200P 85F NTD. Bodyweight reached its lowest during the first week of upping the calories where I averaged 73.3kg, the following week I averaged 74.5…

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Today woke up at 74.7, I had lower today and upper yesterday (forgot to post the log).
Nothing special about it, first ride on both sessions so really focusing on doing what I feel like weight-wise, and assessing from there for the future.
Upper 2:
– SA lat row 100×5+1Lx6(almost 7)R, 73×12+1Lx14R–will ave to go down in weight a tad to contract a…

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Hey guys, I am changing the split for the coming training block from full body to upper lower.
Here the main reasons behind this change (critiques on these are also very welcome):
– studying load is getting heavier and in my situation it’s much better to have an extra day in the gym than staying in the gym for much longer;
– last few sessions…

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Hi guys I recently watched the education video where Jordan talked about how intra workout proteins work. I have taken and I am taking EAAs in my intra, however in that video Jordan explained how a more complete protein is better for MPS stimulation, just like MPSmax, however MPSmax costs 100€/kg, while an average EAA blend is about 60€/kg.
I…

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Hi, just trying to understand a little better how some of the supplements work.
A couple of questions: what are glutamine’s benefits? When should I take glutamine (prewo, postwo, intra, morning, pre-bed, or whenever)? How much glutamine is sufficient for the benefits?

Thanks a lot guys!

Makes total sense, thanks a lot Kuba!

Hi Rich, thanks for the help in advance.
I do agree that it’s almost impossible I got everything out of FB in 9 weeks, I will then be taking some more rest as Oscar suggested and get back into fb as soon as I’m fresh! I probably just didn’t rest enough last deload.

Thanks for the feedback Jordan. It is true, I do kind of try to look for an absolute, even though it’s unrealistic to find one, and I still try to think about what I get from the absolutes and then make a decision based on my own reasoning.
I will reflect upon that and try to be more “fuck around and find out” in a sense rather than looking for…

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Also another question (I already put it out on the forum but since it does concern this subject I will ask it directly to you as well), at the moment I’m able to deal with full body pretty nicely but the sessions are taking long which means that when I will have more to study and closer to exam periods I will not be able to do so. I asked what…

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Morning weight 73.35kg, +0.25kg from yesterday which is fair considering yesterday’s last meal was a bit heavier–my mom bought me a lot of lasagne for this week’s free meal and I thought that dividing it in two meals made more sense than a full kilo of lasagne in one session. At the moment my food policy is to have a free meal once a week…

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I have been training full body for the past nine weeks last Thursday I took an extra rest day and did Friday upper Saturday lower because I needed a deload since Monday. I have been back on full body training, and the performance was not what I expected, especially the second part of the workout was much much harder, and I had a lot less…

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Morning weight 73.1kg after yesterday’s new low (72.7). Today was the first day back from the deload and the first time in 2 months of having SLDLs in my plan.
Full body 1:
– Low incline smith press 100×6, 80×9–same reps on both, the second set the eccentric wasn’t the most controlled though.
– Weighted dips 20×9, 15×8–progression +2 first, +1…

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This morning was check-in day and the weight was 73.35kg this morning.
The check in was pretty satisfying (pictures from it on instagram) and with this checkin I am ending the diet, from today the calories have been and will be slightly higher from now on with a +200ish jump from last week.
The reason behind ending the diet a week earlier than…

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This morning @73.65, studied a good bit in the morning, then trained at around 2.30pm.
Full body 4:
– SL toe press 85×11, 77×13
– Bb back squat 125×7–lost a rep and it was a bit scrappy, not fucking ideal.
– Leg ext 100×8, 85×8–first set added 5kg and lost 2, second set lost 1.
– Seated leg curl 92.5×8+1–lost 3 reps and added 2.5kg, shouldn’t have…

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Today I checked in at the lowest weight reached so far in this diet (73.15), and I’m pretty happy with the look, here the check in from this am https://drive.google.com/drive/folders/1-guRTNaYMpmpfTKM-b6-reS9wuvFLKPH. Two weeks ago I asked on the site already how long I had left before pushing back up and the common answer between Clare, Allison…

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This morning woke up at 73.45 (lowest weight so far) and went straight to the gym since I had class from 10 to 5.
Full body 2:
– SL toe press 66×7, 52×9
– Adductor 72.5×6–lost one.
– Lying hamstring curl 65×8–same reps
– Bb rdl 140×8–lol so funny (yet so annoying at the time) I did 3 reps with dumbbells at 65kg then the extra 15kg I put on…

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As you can imagine pretty intuitively my sessions atm are taking slightly longer than I would expect, right now I can deal with it, but in the long run I’m not sure if I will with more stuff coming on the studying side. Here the full split:

Full body A (mcfit)
Heavy upper body (5-10)
– Low incline smith press x2
– Weighted dips x2
– Seated…

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Today weighed in @73.75kg, it will be very interesting to see what -2.2kg compared to last time I did FB-1 will make me perform. I have low incline smith and chest supported tbar as the main push and pull movements, lower body I would have a 45° leg press, however I will do a single leg horizontal press–this because the 45° leg press I…

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Woke up @74.15 today, checked in because I was curious to see what an extra rest day did visually and the look was mint compared to Saturday morning lol.
Seeing the low weight I definitely don’t expect to make huge progress today in the gym, also considering I have bb squats as the main compound, maybe upper body will be able to grasp an extra…

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Woke up this morning at 74.5kg, pretty close to lowest weight so far in this cleanup.
Trained full body 3 which didn’t go too well, the only press to not regress was the JM on the low incline smith and the second set of db press. Lat work took +5kg and lost one rep on the first set. Bb rows regressed and the form was also quite poor (was…

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Thanks a lot!

Thanks to you as well!
For sleep management what sort of supp combo would you suggest (at the moment I use ashwagandha + magnesium bysglicinate + zinc + melatonin). I would also buy Dream Sleep but it’s really expensive and i’d rather not spend that much and use a mix of more supplements which typically comes out cheaper.

Thanks mate very smart approach, will defo use it from now on!

Pretty simple and straightforward question in the hope of trying to spend slightly less for supps, what do you think are the best supplements in order of need for a natural athlete in your opinion?

Here I will start logging all my sessions, my diet, and any other kind of update on what I’m doing.

At the moment I am in uni (as the title suggests) studying computer engineering in Milan, which is the priority right now, I am looking forward to compete once I graduate Bachelors which will be in September 2026, since here on the TBJP site we…

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Thanks a lot for the answer!

Will try to stop myself from rushing volume up, I always feel like I can do more and as you said it can be counterproductive at times. [/quote]
Keep us posted mate – get after it![/quote]

Sure will!

Tomorrow week 6 of my cleanup starts, based on the pictures from my latest check-in (this am–https://drive.google.com/drive/folders/1-UYX5jj1d0w-IY4TEQoE_9Pk1d2NUKLQ?usp=sharing), hope long do you thing I should keep dieting, I was thinking another good 3-6 weeks? Just looking to be lean enough to do a very productive push up on the longer side.…

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Couldn’t upload the split pics, here it is:

Full body A (mcfit)
Heavy upper body (5-10)
– Low incline smith press x2
– Weighted dips x2
– Seated military press
– Machine lateral raise x2
– Neutral grip lat pulldown x1/2
– T bar row + rest pause
– OH Cable tricep (sa)
– Hammer dumbbell curl x2
Light lower body (15-25)
– Seated hamstring curl x2
– Leg press x2

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Tomorrow week 6 of my cleanup starts, I’ve now been on full body eod for 5 weeks since I left my coach.

I started with 1 set per exercise and already now in a pretty decent deficit (-6kg in 5 weeks) I had been able to scale up the volume on every single body part with no issues.
I already know (since I’m recovering decently right now as well)…

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