[Matteo]

Woke up yesterday at 78.8, lower 1.
Very much enjoyed this session, although my adductor was hurting quite a bit, hence no direct adductor work (only one set far far from failure), even though they did get worked through RDLs and lunges (which really hurt so only did 1 set not 2), already better today so by next time I should be back 100%|
Switched back to RDLs from SLDLs for a good streak whilst I’m studying for exams since SLDLstake so much out of me in terms of cns fuckery and mental preparation that I don’t think it’s that productive whilst trying to perform on exams as well.

– toe press 109×9, 85×12 , 95×15(both legs)
– RDL 180×7, 140×12–very happy with the performance, from last time (a month ago) is a +2 top set +2 back off.
– seated leg curl 105×9+partials, x7+partials, 85×15+1, 100×7+2–did 4 sets because here there is no lying leg curl but I might keep it like this because I really enjoy it.
– horizontal leg press 205×12+1, 173×16+3–huuge +3 on the first set, second -1 but I controlled a tad more.
– leg extension 90×10+rest pause, x9+2–lost 3 and 2 respectively, I address that to not being used anymore (after taking some days off) to taking these sets aaaall the way there, next time I imagine to be a good amount of progress.
– split squat 26x6Lx8R—left adductor hurt loads
– ab 3x

Matteo Roda

[Matteo]

Woke up yesterday at 78.6, upper 2.
It was a bit of a meh session: lost a couple of reps on some movements, everything felt kind of heavier than usual, next time will make a ton of progress back, I am so sure of that. If I had to address that it would be because of my quite poor sleep schedule the past days.
– Low incline smith 110×7+1, 90×12+1–first set +2.5kg lost 1 rep, second set +2.5kg matched.
– High incline smith 85×6, 65×13+1–first set +2.5kg but lost 3 (I had gripped way too wide), second set +2.5kg matched.
– Jm smith press 82.5×8, 60×12 (both sets with partials)—first set +2.5kg lost 1 rep, second set matched.
– Chest fly 55×9+partials
– Lateral raise machine 60×11, x7, 50×10 (all with partials).
– Sa lat row 100×7+1L 8+1R, 70x13L 12R—first set -1L matched R, second set +1L matched R.
– Tbar 90×8+1, 70×12+partials—both sets matched. Took out the third set for time reasons.
– Rear delt tbar 50×12, x9
– Arm work 3x

Matteo Roda

[Matteo]

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 matched +2.5kg, second match.
• Lying leg curl 62.5×8+parials, 50×10+2–first set matched+2kg matched, second set straight up lost 3 reps, better control but not as much to “compensate” for the -3reps.
• Smith squat 147.5×6+1, 122.5×10+1–both sets +2.5kg matched, however the second set I controlled quite less than last time, I’d imagine 8-9repper with the same control.
• 45° leg press 210×10+1, 185×9+2(low stance)—first set lost 2 reps from last time, it was indeed a lot more controlled than last time and the previous ones as well, however I would have expected a match still; second set +5kg lost 1 rep and felt awfully awkward. Next time will stay again on 210 on the first and then get back to upping the weight.
• Sissy squat BWx9
• Hyperextension 80×6+1, 60×8+partials—changed from DBs to barbell so did double the weight 😂.
• Ab 3x

It was indeed bit of a meh session, it felt like it was the first time doing a squat or a leg press, both in terms of strength (didn’t progress much of what I wanted), and in terms of fluidity and awkwardness of the movement, especially on the leg press.

Such a”bad” performance I would imagine is due to: a) skiing the past few days and not letting the legs and erectors to fully rest; b) poor sleep schedule and quantity the past few nights (apart from today); c) loss of bodyweight the past couple of days–went down 1.4kg then up .9kg after stuffing myself yesterday night even though I still didn’t hit the macro goal; d) the uncontrollable “whatever” that can happen.

Matteo Roda

[Matteo]

Woke up this am at 78.7, upper 1.
Excellent session today, progressed everything. Today was a “hypervolume” session in order to bury myself for the following days since tmw im going to the mountains after lower for 5days and i only have 1(maybe 2) occasions to train there, so more volume today and tomorrow to take a sort of deload/de volume to come back 110% to fuck things up in 2025🙂.
– Low inc smith 107.5×8+1, 87.5×12(almost got 13)—first set +2.5kg matched (next time 110 god!), second set +2.5kg matched.
– High inc smith 82.5×9+1, 62.5×13+1–both sets +2.5kg matched.
– Jm smith press 80×9+2, 60×12+1–first set +2.5kg matched, second set +2.
– Chest fly 55×9–matched.
– Chest fly 2 superset pushups to death 15×7, 10×7–extra stuff for chest I might implement if everything recovers.
– Machine lateral raise 50×12, x10, x9–all with partials.
– Sa lat pulldown 100×8+1(both), 70×12+1(both)–dirst set +2, second set +5kg lost 2-4reps.
– Chest supported tbar 90×8+1, 70×11+1, x7+1–first set matched with better form (goal is to get the form tad better and then progress the weight), second and third set +5kg both, lost 1 both.
– Rear delt tbar 50×11+1, x8+partials—first set matched with +5kg, second set lost 2 (still +5kg).
– Pulldown (focus: entire back) 80×9, 70×10–I really liked this add and might add if I recover this as well.
– Lying bicep curl superset oh press 8×10, x9, x7+drop to normal curl (all with partials) || 14×7, 12×9, x5+drop (all with partials).
– Db lateral raise 14×9 (drop to 8), 12x12ish + drop.

Matteo Roda

[Matteo]

Firstly merry Christmas to everyone and anyone following this log.
Woke up yesterday at 77.8,lower 2 before Christmas eves dinner. Same gym franchise but different smith machine (a tad more sticky) but that’s all the difference.
– Toe press 120×11 97×14
– Adductor 70x 80×5+1–big jump in weight in the second heavier set, now time to get this to 8 reps like I did with 70kg.
– Leg curl 60×8+1+1 50×13+1–first set +1 second +2.
– Smith squat 145×6+1, 120×11–first set +5kg matched, second set +1 rep but didn’t do a forced one (probably should’ve).
– 45° leg press 210×12+1–lost a rep, will come back next time with more weight.
– Low stance 45° leg press 180×10+1+1–added 5kg matched.
– Sissy squat BWx10+rest pause+forced BWx6+forced eccebtrics
– Hyperextension 40×5+1, 28x—changed the setup on this which allowed me to get a lot more hamstring out of it, in fact I’ll have to decrease a bit the weight.
– Crunch machine 3x @55kg
– Bicep work—first I did a behind the body cable curl, then a basic cable curl with a drop set and partials since I had no time; home I also did 2 sets of lying db curls to finish what I had started an hour prior 😂😂.

Matteo Roda

[Matteo]

Woke up today at 78.0,upper 2. Trained with a friend and I believe it kind f took away a bit because the rest periods were “set” in order to finish in time, only actually had an effect on the dips, everything else went fly.
– Sa lat row 52.5×9+1L x10+1R, 40×16+1L x15+1R—fist set +1/+3, second set +2/-1.
– 30° incline db 46×6, 38×10–first set +2, second matched +0.5kg and muuuch better control.
– 60° incline db 42×6+1, 32×10–first set +2kg (this gym doesn’t have 40s no clue how) lost 1 rep, second set lost 2, it was a lot more controlled and rested a tad less=>count it as a match.
– Dips 40×7, 20×9+partials—fist set match, second set lost 2 (definitely not ideal but still happy with everything i previously did so i don’t mind too much-next time coming in for 13), definitely not ideal partials on a dip.
– Machine laterals 45×14, x11, x8+1–all sets had partials at the end.
– Lat pulldown neutral 85×10, 65×14+1–first set +5kg matched, second set +5kg match.
– Upper back row 97.5×10+1, 85×7+1 65×14+1–first set +2.5kg matched +1 “forced”, second set +5kg lost 3, last set match.
– Rear delt row 55×12, x10–both with partials, both +5kg matched.
– Tricep SA “dip press machine” 40x9Lx11R, x8(both), 35×10-12(ish)—last set didn’t count properly.
Workout was alr too long, biceps in tmw after legs.
Forgot to say I turned 19 today, so about to enjoy my meal plan with a non-alcoholic drink on top tonight. I’m not the type of person to stag on plan even on his birthday (unless prep), but I alr know that in these vacations I’ll have other occasions to enjoy some food off plan with friends and today is not the day, so birthday on plan it is.

Matteo Roda

[Matteo]

Woke up today at 78.0, lower 1 today.
Progressed every every single set, but the SLDL; which is what I care the most about lol. I wanted to get 4 reps with 202.5 and got 2. The progress I am making now is very different to what was previously happening, I do relate that a lot to the inversion bench I was using up until 2 weeks ago (borrowing it from a friend), and seeing this difference (since everything else is pretty much the same), I will probably buy one myself since this friend won’t be able to lend it to me anymore.
– sl toe press 109×9, 85x?, 93(both feet)x?—no clue on the second and third set what I did.
– SLDL 202.5×2
– Seated leg curl 92.5×14+1, 105×8+1–first set +2, second set +5kg -1rep.
– Horizontal leg press 205×9+1+1, 173×17+1+2–the +1+1 and +1+2 means 1 rep little-no help 1/2 reps forced, first set +1, second set +1.
– Leg extension 90×13+Rest pause, x11+1+rest pause—first set +2, second set +3 (more aggressive concentric but still control on the way down).
– Seated leg curl (no lying) 85×13+1, x11+1
– Split squat 26×10(both)—managed to get a +2L+1R, will probably add a set from next time.
– Adductor 110×7, 80×15+1–first set +1, second set +4(more aggressive concentric tho).

Matteo Roda

[Matteo]

Woke up today at 77.3, upper 1 today.
Very very good workout honestly, progressed everything pretty much:
– Low incline smith 105×8, 85×12+1–first set +1, second set matched but a looooot more control.
– High incline smith 80×9, 60×13+1–top set matched with +2.5kg, second set same weight +2 reps.
– Jm smith press 77.5×9, 60×10+1–first set matched with +2.5, second set lost 3 reps (not sure why but whatever sort of, next time will fucking get those back).
– Chest fly 55×9+partials.
– Lateral raise 50×11, x10, x8–lost 1 rep with +5kg, second and third set matched with +5kg.
– Sa lat row 100×6+1(both), 65×16+1L, 14+1R—first set matched+5kg -2reps, second set same weight +3L, -1R however I did rest quite little between the two.
– Chest supported tbar 90×8+1, 65×12+1, x9+1–first set matched+2, second and third set +2.5kg, +1 and match.
– Rear delt tbar 45×11+1, x10+1+partials.
– Tricep oh cablestack 45×14, 50×10, x9
– Lying bicep curl 10×5, 8×5, 6×9(ish)—last set my phone stopped recording so not sure.

Matteo Roda

[Matteo]

Woke up today at 78.05, heavier because yesterday was quite full hand was forced to have 80% of my carbs in the evening lol. Also woke up with a sore throat which “stayed” up until the pre meal wierdly enough.

Upper 2 went “ok”, progressed on some movements which is the bare minimum to make it a 6/10 sesh in a growing phase, everything else was below sufficient: energy wasn’t there, felt almost tired, had no pump (even tho I took a v good pump pre workout), and there was no feeling on 90% of the movements.

Sessions like this can and will happen, it’s just about now learning how to handle them and not feel like a piece of shit because of it.

– sa lat row 52.5×8+1L x7+1R, 40×14+1L x16+1R—added 2.5 both sets, first lost 2-3 reps, second lost 3-2 reps.

– 30° db incline press 46×4, 37.5×10—matched both sets.

– 60º db incline press 40×7, 30×12+1—matched the first and +2 the second.

– Dips 40×7, 20×11—both +1.

– Machine lateral raise 50×11, x9, x7—all with LPs and first two matched with +5kg.

– Lat pulldown 80×10, 60×14+1—lost 1 with 2.5 more, second set lost 2 with 5kg more.

– Upper back row 95×10, 80×10+1, 65×14+1—first +2, second +1, third match.

– Rear delt row 50×13, x10—both with partials, first -1 +5kg, second matched.

– Behind the body bicep curl 40×6, 35×7+1R x8L, 30×12+1R x13L

– Tricep oh db ext 14×11, x8

Well done on getting this session done all circumstances considered. Keep an eye on that sore throat so that if symptoms persist don’t be afraid to talk and extra rest day . [/quote]
Just seen this now whilst postig, thanks a lot for the consideration Oscar.
The sore throat was gone today, so it’s not an issue anymore. Not sure what it was but it was a bit worse than a typical one-day-sore throat.

Matteo Roda

[Matteo]

Woke up today at 78.4, lower 2 today.
A completely different session to yesterdays: loads of pump, more intensity, more progress, better focus, better energy. Still not an “elite” 10/10 session.
– Toe press 120×10, 100×11
– Adductor 67.6×12, 70×9–added 2.5kg and lost 1 rep, second set added 3 reps.
– Lying leg curl 60×7+2, 50×11+1–first set matched with better “feel” and more control over it, second set matched with +2.5kg.
– Smith squat 140×6+1, 120×10+1–first set +10kg lost 3, second set -10kg +5reps.
– 45° leg press 210×13+1–matched the reps from 2 weeks ago that I used to squat and not take previous quad work to absolute failure, it’s a +2 from last time.
– 45° low stance leg press 175×10+1+1–the +1+1 is meant because the “first” +1 is not a full on forced rep but I still was helped, anyways maches reps with +5kg.
– Sissy squat BWx10+?–the +? Is meant because an absolute idiot looked at me, looked at the tripod, and put himself in front of the camera so I had no clue how many forced reps I did.
– Hypertension 40×9, 28×6+partials–first set +4kg +2 reps (worse tempo will correct next time), second set -2kg and -2reps, however I did kind of rest pauses the two sets together.
– Ab 2x

Matteo Roda

[Matteo]

Woke up today at 78.05, heavier because yesterday was quite full hand was forced to have 80% of my carbs in the evening lol. Also woke up with a sore throat which “stayed” up until the pre meal wierdly enough.
Upper 2 went “ok”, progressed on some movements which is the bare minimum to make it a 6/10 sesh in a growing phase, everything else was below sufficient: energy wasn’t there, felt almost tired, had no pump (even tho I took a v good pump pre workout), and there was no feeling on 90% of the movements.
Sessions like this can and will happen, it’s just about now learning how to handle them and not feel like a piece of shit because of it.
– sa lat row 52.5×8+1L x7+1R, 40×14+1L x16+1R—added 2.5 both sets, first lost 2-3 reps, second lost 3-2 reps.
– 30° db incline press 46×4, 37.5×10—matched both sets.
– 60º db incline press 40×7, 30×12+1—matched the first and +2 the second.
– Dips 40×7, 20×11—both +1.
– Machine lateral raise 50×11, x9, x7—all with LPs and first two matched with +5kg.
– Lat pulldown 80×10, 60×14+1—lost 1 with 2.5 more, second set lost 2 with 5kg more.
– Upper back row 95×10, 80×10+1, 65×14+1—first +2, second +1, third match.
– Rear delt row 50×13, x10—both with partials, first -1 +5kg, second matched.
– Behind the body bicep curl 40×6, 35×7+1R x8L, 30×12+1R x13L
– Tricep oh db ext 14×11, x8

Matteo Roda

[Matteo]

Woke up today at 77.2, lower 1 today. I am still running the SLDL version and will run it until I get a 220 double on the SLDL, then transitioning to an RDL until I kind of want to change back to SLDLs.
Today however is the light SLDL session so I’m not looking for the 4-6 rep range but rather 6-10, and maybe also will do a back off as well depending on how I feel.
– Sl toe press 109×8, 85x, 90x(both legs
– SLDL 190×6, 170×5(1RIR)—wasn’t very happy with the first set so pulled off 20kg and did another one.
– Seated leg curl 92.5×12+1, 100×9+1—first matched, second +1.
– Horizontal leg press 205×8+1, 173×16+2—first set +1, second set +2.
– Leg extension 90×11+rest pause, x8+2—first set +1, second set +3.
– Single seated leg curl (no lying lc in this gym ffs) 45×10+1L x8+1R, (dual leg)90×7+1+drop.
– Split squats 26x8Lx9R—very happy with how this went today.
– Adductor 110×6, 80×11+1—first set -1 with 5kg more, second set +1.
– Sa preacher curl 16×7, 14×11+1R, 11L, 10×16+1R, 17L—the second set I thaught I got 12 with the left.
Definitely starting to understand how much harder it is to progress in form of reps on movements like an SLDL rather than adding a 1.25 each side each time: 190×5 exactly a month ago, today 190×6. Yes it’s true that last time I didn’t lock out the 5th rep and I didn’t control the eccentric (which I did control a lot today), however it’s still a month passed and 2 weeks ago I did 197.5×4.

Matteo Roda

[Matteo]

Woke up today at 76.6, upper 1 today:
– low incline smith 105×7+1, 85×12–first set matched+1 with a lot more room (last time the 7th rep was such a grinder), second set did 4 more reps but last time I didn’t rest enough, from two weeks ago I progressed 2 reps with a better control (the first reps I forgot and did them fast but then controlled the weight all the way).
– High incline smith 77.5×9, 60×11+2(little-no help on the 12th but hence the second forced rep)–top set +1, back off matched.
– Jm smith press 75×9+1, 60×13+1–top set +2.5kg and +1rep, second set +3.
– Chest fly 55×9+1
– Machine laterals 45×12, x10, x8(+rest pause)—all sets with partials.
– Sa lat pulldown 95×8+1, 65×13+1L x15+1R—progressed both.
– Chest supported tbar 90×6+1, 62.5×11+1, x9+1–top set lost a rep but added 5kg, second and third set +1 and +2.
– Tbar rear delt row 45×11+2, 9+2
– Tricep oh press 30×11, x9+rest pause
No bicep work today because it was too late for it, will do it tomorrow after legs (would do before but it’s the SLDL day)

Matteo Roda

[Matteo]

Woke up today at 77.9, .5kg from yesterday due to a free meal at the graduation party of a couple of my friends. Went in for lower 2 after meal 1 and it was really good:
– toe press 120×8, 100×14
– Adductor 65×13, 70×6+1(sooo close to 7)—added 2kg and 1 rep on the first one, second set +1+1.
– Lying leg curl 60×7+2, 47.5×11+1—reset the numbers on here since my form was quite sloppy last times.
– Smith squat 130×9+1, x5+1—very happy with this performance, I aimed for 6-7 on the first set, next time might try 140 if I feel fresh, definitely 135 .
– 45° leg press 210×11+1—lost 2 reps but it’s reasonable considering the two sets of smith squats taken ALL the way unlike the barbell squat last times.
– 45° low stance leg press 170×10+2—added 5kg and matched reps.
– Sissy squat BWx7+3—new entry in the split, very happy with it.
– Hyperextension 36×8, 30×8+partials
– Ab 3x (usually on the cardio day but tomorrow I can’t do doing it today).

Matteo Roda

[Matteo]

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 the back off.
– DB 30° incline press 46×5, 37.5×10–added 2kg and lost a rep (pretty normal but in my gym dbs have only 2-2.5kg increases), second set added a rep and it was better controlled and it also felt way easier.
– High incline db press 40×7, 30×10+1–first set added 2.5kg and matched reps ( tad less control but it’s still reasonable), back off added a rep.
– Dips 40×6, 20×10–added a rep on the first set, second set took off 10kg and added 5 reps lol.
– Machine lateral raise 45×11, x9, x8
– Lat pulldown 77.5×11, 55×16+2–first set added 2 reps and 2.5kg, second set added 5reps and matched the weight.
– Upper back row 95×8, 80×9+1, 65×14+1–added 2 reps on the first, second set and third set are “new” (last time I did them on a different machine)
– Rear delt row 45×14, 50×10–both with partials
– Arms superset (didn’t log it)

Matteo Roda