[Matteo]

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 pretty much hovering around 81-82.5kgs which was a pretty big jump.
Just changed today the diet which consists of these three types of days:
TD-A: 748C 63.9F 197P ~4352kcal
TD-B: 646C 62.3F 199P ~3941kcal
NTD: 549C 81.7F 201P ~3735kcal
Where I have TD-A on the days I do more steps (which are typically the weekdays where I go to the lectures and average anywhere from 11500 to 14000 steps), while TD-B is on the weekends and Fridays where I typically don’t have lectures and stay at 8-10k steps.

Training wise I’m currently doing a rest-lower-upper-rest-legs-push-pull(hinge) following the week where I’m more comfortable with training when I don’t have lectures.

No cardio at the moment considering the weekly average for steps is anywhere from 10 to 14 thousand. If needed will ad on some training days because rest days I mainly use JUST for studying.

This is it for the moment, today I have legs with my girlfriend. Not sure how much I will keep posting on the site, maybe smaller updates with still some training insights and whenever I manage to I will be posting all sessions.

Matteo Roda

[Matteo]

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
– Chest press 80×11, x8+partials
– Jm press 45×9, 30×13+1
– Fly 60×11+2+drop
– Lateral machine 60×12, x9, x9, 55×10
– Tricep isolation 2x pushdown. 2x overhead “katana” extension
– Single arm cs lat row 100x9L x10R, 95x11L x12R
– Plate loaded row machine 80×9, 70×8, 50×12
– Rear delt row 35×10, 30×11
– Rear delt fly (skipped because the gym had a density of 250ppl/m^2)

Today lower body, baseline (sorta) for this session:
– Toe press 149×11, x10, x8/9
– Hamstring curl 105×13, x9, x8
– Smith squat 160×7+1, 130×10+1
– Split squat smith (not done because my erectors were cramping and have no clue why, probably the travelling from the morning)
– Leg press 213×10+1, 197×15+2
– Leg extension 95×9+rest pause
– Hyperextension 80×6, x6, 60×8
– Adductor 105×9, 115
– From now on will add biceps and abs

Matteo Roda

[Matteo]

Hello Oscar, firstly I’m sorry for replying quite late (this afternoon I have an exam and the past two days I didn’t even check the site), and thanks as always for the support.
How would you structure a full body over a weekly basis?, or would you do something like upper/lower/rest/full/rest/full/rest to still have 3x freq?
Also, I have already considered full body training, my only concern with it was that when I used to do it, the reason I switched to upper lower was mainly that sessions were taking too long and it was taking slightly away from studying, and in this semester I’m even fuller with stuff. Nonetheless I have promised myself that whenever I could/had the free time I would switch back to full body, since I made some progress when I was in a deficit so that could only mean in a surplus I’d be making a very good amount of it as well.
Thanks a lot for the advice anyways, it really helped (I would’ve done the 3x lower freq if nobody replied and probably would’ve ended up with a lacking upper)!

Matteo Roda

[Matteo]

Woke up today at 79.5
Saturday so upper, new session here as well:
– Flat smith press 110×7, 100×10
– High incline smith 80×6+1, 60×12+1
– Chest fly 40×10, x8
– Dips 40×4, 20×6
– Tricep pushdown 2x, tricep overheard extension 2x
– Db laterals 2x, machine laterals 3x
– Pull ups 20×5, 15×5
– SA pulldown 95×7+1 both 75×10 both
– Tbar row 80×8, x8(lose form), 70×11
– Rear delt tbar 50×9, x8
– Rear delt fly 2x

Matteo Roda

[Matteo]

Woke up today at 78.75, lower 2 without hypers, since I was already coming out of the gym at 8, so I didn’t want to make it even later. Performance was ok, no comments for todays session since it’s the penultimate lower session of the “old” split
– Toe press 100×10/11, x9/10, 95×8/9
– Leg curl 65×9, 57×11, 50×10
– Smith squat 170×3+1, 150×7+1, 130×9+1
– Leg press 230×9+1, 190×7+1
– Leg ext 85×5+1, 80×4+rest pause 70×6+drop
– Adductor 70×8, x5

Matteo Roda

[Matteo]

New upper 1 session went down today, from Saturday will start the new split which will be LUL rest UL rest, which will follow a weekly basis, so I thaught why not trying the new session already and it was pretty fly.
Weighed in at 78.95 this am.
– Incline barbell bench 90x 7, x6+1, x6+1–great staring point, the progression scheme is to get three sets in the 6-8 rep range before moving to the next weight, so probably the week after next one will go to 92/95.
– Chest press 75×11, 80×8–both sets with partials. The chest press is just decent, like how deep it goes so will run it for a very long while imo.
– Jm press 45×7, 30×9–both sets with partials. Different machine used here, very very light in the stretch and very very heavy in the short (hence why it’s horrendous as a chest focused press).
– Fly 60×7 + drop to 50
– Triceps: 2x v-bar pushdown, 2x oh-vulken extension. I do track these on my log but not on here since the progression is so variable and so low, will only note when it’s actually relevant.
– Lateral raise 60×12, x9, x7, 50×9
– Chest supported lat row 100x7L x8R, 90×8/9 both—very very nice movement.
– Chest supported upper back row 80×6, 65×9, 50×9
– Rear delt row 35×7, 25×10

Matteo Roda

[Matteo]

Lower 1, body weight 79.1.
– toe press 149x 13, x10, x8/9
– RDL 200×7, deficit RDL 160×10–absolutely amazing, +5kg and matched, second set last time I did deficit I did 140×12 so I take that as a big win.
– Seated leg curl 105×10, x8.5, 95×9, x10(faster tempo)—first set lost 2(rested too little), second set matched, third set lost 2, fourth +2 but changed the tempo, still ok considering the better performance in the hinge.
– Leg press 213×13(only very little help), 189×14+1–first set +2, second set went up the stack and lost only 2. The issue now is that the first set is already the full stack.
– Leg extension 90×5, x5, x3–shite performance, will redeem myself.
– Lunges and adductor taken out because I slightly tweaked my adductor last time on legs and it was hurting during lunges.
– Biceps 6x (3x hammer curl, 3x preacher dumbbell curl)
– Ab 4x

Matteo Roda

[Matteo]

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.

Matteo Roda

[Matteo]

Hi Mattel, could you post a aFDOE TD version? My macros are very much the same and struggle a bit on what to eat. Thanks bro, been following the journey

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 EVOlive Oil (the italian one 🙂).

– Meal 3 (pre): 100g chicken breast, 130g sushi rice, 20g dark choc, 125g pinapple.
– Meal 4 (post+intra): 35g whey, 150g cream of rice, 20g honey–intra: 20g EAA/amino, 40g cyclic dextrin.
– Meal 5: 100g 5% mince, 120g pasta, 10g EVOlive Oil, 100g zucchini.

As i said macros changed and this is now 209P 68F 602C ~3850kcal.<google-sheets-html-origin>
</google-sheets-html-origin>

<google-sheets-html-origin>I hope this was helpful mate, any questions ask me.</google-sheets-html-origin>

<google-sheets-html-origin>Very appreciated that you have been following the log ❤️.
</google-sheets-html-origin>

Matteo Roda

[Matteo]

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 matched two times ago.
– Fly 60×9 + dropset
– Tricep work: 2xOH long rope extension, 2xOH ez-attachement extension
– Lateral raise machine 60×11, x8, 50×8, x8–all with partials.
– SA pulldown 102.5×6+1Lx7+1R, 75x14ish–first set matched R and -1L, second set +5kg matched reps (I am not sure because th phone had full storage.
– Tbar row 100×5+1, 75×12, x7–first set +10kg and -4 reps and much worse exectuion, I just wanted to try it, second and third sets +5kg and matched/lost 2.
– Rear delt tbar 55×9, x8
– Pulldown 105×5, 85×7–both with loads of partials, first set I wanted to do 100 but the 100 and 105 plates were attached lol.

Matteo Roda

[Matteo]

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 squat 160×6, 130×10+1–first set +1rep (and slightly tweaked my groin), second set down 1 rep but the set was cleaner. Both sets a much closer stance, will probably get back to a wider one.
– Leg press 225×10+1, (low stance) 195×9+2–first set +5kg lost 1, second set +5kg matched.
– Leg extension 84×7, x5–first time back on the extension.
– Hyperextension 80×8–matched, only one set to not further stress the groin.
– Abs 3x
– Biceps 6x (standing cable, single arm behind the back cable, seated dumbbell)
Because of how the bodyweight is looking and how hungry I feel at times throughout the day i think that from Monday I will already be increasing food to get back into gaining.

Matteo Roda

[Matteo]

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 weeks of pushing and taking time to study for the three exams I had on the 20/23/27.
18th was arms, 20th was legs, 23rd was upper again, all the other days until the 27th I rested and did a sort of a IIFYM.
On the 27th I did lower 1 since I felt the urge to get back and deadlift some HEAVY weight, hence why I did a 195top set and 180 backdown on the RDLs (also probably because a girl I kinda like was looking at me lol), rest of the session was decent, I had eaten too close to training so after the leg press everything went a bit south.
On the 28th(two days ago) I did a sort of an upper without arms because I had no time (and only light back work because the rdls fucked me up so bad).
Yesterday I went do cardio + arms (v light tricep work–2 sets).
Today I am getting back to my usual split which will take me until the start of the lecture period on the 17th of February, after that I will either have a push pull legs rest upper lower rest, or a lower upper lower rest upper lower rest, basically something where I can hit things as frequently as possible and have fixed sessions within the week.
Upper from today:
– SA lat row 60x6Lx7R, 42.5×15+1Lx17+1R
– 30° db incline press 48×5, 42×8
– 60° db incline press 42×6, 32×8
– Dips 40×3 + bw rest pause (lol)
– Lateral raise 60×10, 50×9, x8
– Lat pulldown 105×6, 75×12
– Chest supported tbar 80×10, x7
– Rear delt row tbar 55×10, x9
– Triceps 5x
Quite happy with the performance considering I had just trained upper two days ago (which I didn’t realise til the middle of the session). A couple of reasons why I have changed some of the things up:
– Only one set of dips to not further kill my pushing muscles after training them two days ago
– Same with the 3 and not 4 sets of laterals
– Upper back focused row with a chest support because my erectors were still fuckered after the RDLs
– No biceps because thats the only thing I actually trained yesterday so I will train them tomorrow with legs.

I also do want to include a bit of an update of my current situation.
Bodyweight has taken a bit of a step back today I weighed in at 78.2 and this week’s average so far is 78.4, which is a bit expected after a deload where I trained so little.
Food is back to a bit more than it was a week and a half ago before taking a week of IIFYM (which I honestly didn’t like as much as a liked diet), so training day is 562C 67F 204P 3670kcal, non training is 374C 93F 195P 3110kcal, and I am already quite hungry so very happy about that, clean food is soo much better in terms of digestion and everything about it.
Steps had not been much consistent from the beginning of January since I had to take all the time to study for exams, now back to a fixated 10k steps daily.
Cardio on rest days every time, starting low with 20’ and will run it up to 30-45’ for better appetite and health.
Back to you tomorrow with some lower content lol.

Matteo Roda

[Matteo]

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.
– Low incline smith 112.5×4+1, 92.5×9+1(+2 off rest pause)–both sets I put an extra +2.5kg and both sets I lost 3 reps, I do know that the smith of this gym is quite sticky and the benches are wobbly, but I wasn’t expecting this big of a difference considering the brand of the smith is the same, therefore I do think there was a lack of performance.
– High incline press 85×6+1. 65×10+2–first set +2.5kg -3 reps from two times ago (last time I gripped too wide and lost performance), second set same weight as last week -3 reps.
– Jm smith press 85×6, 62.5×11+1–both sets +2.5kg, first set lost 3, second set lost 1.
– Tricep French press (smith) 40×8, 32.5×14
– Lateral raise 60×10, x8, 50×10, x8
– Sa lat pulldown 102.5×7+1(both), 70×14+1(both)–first set +2.5kg matched left -1R, second set progressed both sides.
– Tbar 90×9+1, 70×12+1, x9+partials–first set +1 rep, second set matched, third set +2.
– Rear delt tbar 55×10, x8–added 5kg, lost 2 and 1.
– Pulldown 90×9 + partials
Not happy at all with upper body performance at the moment. To be fair I have been pushing performance for the past 11 weeks (+1 of the deficit) so I will probably take a deload next week (not this week since next week I have 3 exams so I combine the two needs).

12/1/25 – lower 1 – bodyweight: 78.75
– Single toe press 109×9, 85×11
– RDL 185×8, Deficit 140×12–first set +5kg +1rep, second set matched performance with the added deficit.
– Seated leg curl 105×11, x9, 90×14, 100×8+1–crazy progress here, first two sets kept weight +2both, third set +5kg lost only 1, last set same weight +2 reps.
– Horizontal leg press 213×10+2, 181×16+2–both sets went up 1pin, very much better performance than last time I upped the weights: lost 2 on the first set and matched the second set.
– Leg extension 90×11, x7–again not a very good performance but this time I do want to address it onto the gym in the sense that this gym has the worst ventilation system on earth: every time I’m out of breath after the first exercise so im good to “start back” from here and build up the performance now.
– Split squat 28x8L 9R, 25x9L 8R–very good performance, upped the weight and matched reps.
No adductor and abs because I had no time and had to get back to studying.
A loooot happier with the lower body performance than upper body, which apparently is getting fucked by itself.

Matteo Roda

[Matteo]

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 past few).7/1/25 – upper 2 – bodyweight: 77.9kg– Sa lat row 55×10+1L x11+1R, 42.5×13+1L x15+1R–first set +2.5kg +1rep both, second set +2.5kg -3L matchR.– Db incline press 46×6, 40×9–first set matched performance but the bench is quite literally the worst and the most wobbly bench I’ve ever used, second set +2kg lost 1 rep.– Db 60° press 42×5, 32.5×10–lost 1 rep first set (same wobbly bench), second matched (+0.5kg)-– Dips 40×7, 20×11–first set matched, second set +2.– Machine lateral raise 60×11, x9, 50×9, x8– Lat pulldown 90×11+partials, 70×13+1–first set +5kg +1 rep, second set +5kg lost 2.– Upper back row 100×10, 85×9, 65×15–first set +2.5 matched, second set +2 reps, third set +1rep (last set had partials).– Rear delt row 55×13, x10– Arm work 3x each biceps and triceps

8/1/25 – lower 2 – bodyweight: 78.8kg– Toe press 120×8, 100×10, 93×15– Adductor 75×9, x9–did this at 1-0RIR simply due to the adductor hurting last session.– Lying leg curl 62×9, 50×11/12–first set +1rep, second set +1/2 reps, considering the soreish ham from last session im very happy.– Smith squat 150×8, 125×12+1–both sets +2.5kg +2 reps.– Leg press 215×12+1, 190×8+2–first set +5kg and +2 reps (last time though it wasn’t a very good performance), second set had low stance +5kg and lost only 1 reps.– Sissy squat 2xBodyweight, both with loaded eccentrics at the end.– Hyperextension 80×7, 60×9–both sets +1 rep.– Abs 3x– Bicep 2x(extra volume due to the two rest days I just took)

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.

Matteo Roda

[Matteo]

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 past few).
7/1/25 – upper 2 – bodyweight: 77.9kg
– Sa lat row 55×10+1L x11+1R, 42.5×13+1L x15+1R–first set +2.5kg +1rep both, second set +2.5kg -3L matchR.
– Db incline press 46×6, 40×9–first set matched performance but the bench is quite literally the worst and the most wobbly bench I’ve ever used, second set +2kg lost 1 rep.
– Db 60° press 42×5, 32.5×10–lost 1 rep first set (same wobbly bench), second matched (+0.5kg)-
– Dips 40×7, 20×11–first set matched, second set +2.
– Machine lateral raise 60×11, x9, 50×9, x8
– Lat pulldown 90×11+partials, 70×13+1–first set +5kg +1 rep, second set +5kg lost 2.
– Upper back row 100×10, 85×9, 65×15–first set +2.5 matched, second set +2 reps, third set +1rep (last set had partials).
– Rear delt row 55×13, x10
– Arm work 3x each biceps and triceps

8/1/25 – lower 2 – bodyweight: 78.8kg
– Toe press 120×8, 100×10, 93×15
– Adductor 75×9, x9–did this at 1-0RIR simply due to the adductor hurting last session.
– Lying leg curl 62×9, 50×11/12–first set +1rep, second set +1/2 reps, considering the soreish ham from last session im very happy.
– Smith squat 150×8, 125×12+1–both sets +2.5kg +2 reps.
– Leg press 215×12+1, 190×8+2–first set +5kg and +2 reps (last time though it wasn’t a very good performance), second set had low stance +5kg and lost only 1 reps.
– Sissy squat 2xBodyweight, both with loaded eccentrics at the end.
– Hyperextension 80×7, 60×9–both sets +1 rep.
– Abs 3x
– Bicep 2x(extra volume due to the two rest days I just took)

Matteo Roda