[Matteo]

Woke up at 76.65, again lighter than usual, probably next week/endo of this more food will be coming.
Lower 1(SLDL):
– Sl toe press 109×7, 85×13, 93×12(dual leg)
– SLDL 205×2–was looking for 4, got 2, will get 4 next time. Last time had a 7.5kg jump and lost half a rep, definitely this time didn’t work.
– Seated leg curl 92.5×12+1, 100×8+1–added 2.5 lost 1, added a rep.
– Horizontal leg press 205×7+1, 173×14+3(the +3 was only a very small help)–first set added a rep, second matched (last time it was a +1+2 so realistically I had a +2).
– Leg extension 90×10+3, x5+4–spotter wanted it more than me lol.
– Lying leg curl 45×7, 35×12+2–added an extra set.
– Split squat 25x8L, x5/2R–its getting better but my right leg it’s still horrid.
– Adductor 105×8, 80×10+2–second set more controlled.

Matteo Roda

[Matteo]

Woke up at 76.1, lightest in the past two weeks, will probably up the calories after this week.
I slept 6h and it was a shit sleep, still managed to progress pretty much everything on today’s upper.
Upper 1:
– low incline smith 105×7, 85×8–first set up 1 rep and 2.5kg (huuuuge), second set lost 2 reps but I rested 2’30”, not ideal.
– High incline smith 77.5×8+1, 60×11+1–up 2.5, down 1 rep on both sets, progress in my eyes considering it’s not the first exercise.
– Low incline jm smith 72.5×8+1, 60×10+1–up 2.5 down a rep, up 2 reps.
– Chest fly 55×8–down a rep.
– Machine laterals 45×10, x9, x7–all sets with lps.
– Sa lat pulldown 95×7+1 (both), 65×12+1 (both)–up a rep on the first set, matched the second. Both sets was executed better than last time.
– Chest supported tbar 85×7+1, 62.5×10+1, x7(drop to a trap row)–first set up 5kg down a rep, good work, second set matched with better execution and “feel”, third set lost a rep but I was pretty cooked by this point I almost fainted.
– Rear delt tbar 45×10, x8–both with lps.
– Tricep oh French pres 30×9, x7, x9(seated with back support)–liked this a lot, superset with biceps.
– Bicep preacher curl (sa) 14×8, 14×7(hammer grip), 10×14+1–love this stuff.

Matteo Roda

[Matteo]

Woke up at 76.95 today, heaviest I’ve been since September ish, today the usual gym was still closed, lower two in the other one.
I decided, since I was already in a different gym, to try out the smith squat in substitution of the barbell, it genuinely felt 100tkmes more on the quad and the external load didn’t drop too much, therefore I am pretty positive of changing to this now.
Lower 2:
– Calf toe press 157×10, 133×15–both with partials.
– Adductor 89×12, 95×9+1–tried adding back a forced rep, I’ll see if it is still to much or if it doesn’t matter.
– Lying leg curl 60×6, 50×8–second set with partials, good, need to be controlling more the top set.
– Smith squat 125×5+1, 120×8+1–happy with what I did today, didn’t really push the first set ALL the way, just wanted to feel out the movement under a decent working weight.
– Horizontal leg press 181×11+1
– Super low stance horizontal leg press 141×12+2–i did get a touch on the 12th rep but it was literally no more than a touch so il count it.
– Laid back leg ext 70×8+mechanical drop to normal leg ext.
– Hyperextension 35×8; x6–feeling was particularly good, next time onwards however will take more of a top set and back off style and actually lower the weight.

Matteo Roda

[Matteo]

Woke up at 76.75 today, bw is now creeping up very slowly which is exactly what I wanted, third day in a row I’m at 76.75.
Today I had upper 2 in a different gym than usual because they’re doing some work in there (whatever, hopefully some decent update when I come back but I doubt it).
My whole back (from the erectors to the lays to the traps) was still a bit fuckered from the rdls two days ago so I only did one set without chest support, then went onto a chest supported one for the other two sets and the rear delt row.
– sa lat row 50×8+1Lx9+1R, 37.5×15+1–first set pretty much matched, second set definitely a progression (resistance of this cablestack is twice as much).
– 30° db press 44×6(almost fucking 7), 37.5×9(and a half)–first set matched with almost an extra rep, second set added 1 and a half reps with .5kg less (this gym doesn’t have 38s lol)
– High incline dumbbell press 37.5×7+1, 30×9+1–first set matched with 1.5kg more, second set +1+1
– Dips 40×5, 30×5–added 10kg and lost two reps, progression to me, back off set I definitely oveeshot.
– Machine laterals 45×10, x8, 40×9–all sets with partials.
– Lat pulldown 75×9+1, 55×10+3–second set I probably had 2 hence the 3 forced (the guy didn’t help me all that much..)
– Upper back row 95×6+1–dropped a 2 reps (different cables though ), then moved on something chest supported.
– Chest supported upper back row 90×9, 70×13+1
– Chest supported rear delt row 40×10, x14–first set was a rest pause off the second set of upper back row.
– Bicep curl behind the body 35×9+1, 30×10+rest pause.
– Tricep pushdown 85×4, 75×9–both with lengthened partials
– High cable Bayesian curl 25×11.
Very good workout, not so happy with the chest work though,it’s literally the only thing that is not progressing, I have an idea of making changing the progression style from “get to the upper limit of the set rep range and add weight” to a “add a smallll weight every time”, the only issue is I don’t have microplates to “play with”.

Matteo Roda

[Matteo]

Yesterday I had arms and I didn’t even log it, as I said it was just do add an extra day to let my legs recover from all the walking I did in London.
Today I did lower 1–RDL version:
– Sl toe press 109×8, 85×13 + LPs
– RDL 180×5, 140×10–first set added 10kg and lost 1, second set added 3 reps with 10 less kg.
– Seated ham curl 95×10+2, x8+2–matched reps, tad more control but not some crazy difference.
– Horizontal leg press 205×6+2, 183×14+3–added 8kg and lost 5 reps(not so happy with that), and second set same weight added 1 rep.
– Leg extension 90×10, x7>2+1–1 more rep on the first and second set, then did a deopset with 1 forced rep.
– Lying leg curl 35×12+rp 4+2–lost a rep and didn’t feel my hamstring, I had such a big quad pump i couldn’t feel anything but that.
– Split squats 25x 8.5L x5R–I will be resting twice as much from next time…
– Adductor 105×6, 80×11–lost a rep and added 5kg, added 2 reps same weight on the second set.

Matteo Roda

[Matteo]

Today and yesterday i was in London at my uncles house for the weekend, and today i trained upper at Muscleworks gym.
No arm training because tomorrow I’m doing an arm day as a buffer from all the walking and traveling these past days.
Upper at Muscleworks gym:
– Hammer strength decline press 3.5pps x9+1, 4pps x4
– Hammer strength incline press 2.5pps x8, x6
– Panatta shoolder press 2.5pps x6
– Cybex lateral raise 90×6, 70×7
– Dumbbell row 70x11Rx9L, 67.5×7
– OG hammer strength lat row 4.5pps x6, 3.5pps x9, 3pps x9Lx8R
– Chest supported tbar 75×7+3
It was a very much about “relaxing” and having fun, so didn’t really care about getting the form nailed on some of the movements (especially the db row) but it was fun and that is what matters, I needed a session to only about having fun and not thinking about the log, especially within upper that is not progressing as expected.
Now on my way to catch my flight back and get back to the usual business.

Matteo Roda

[Matteo]

Woke up two days ago at 76.75 and yesterday at 76.1, didn’t have the time to log yesterday so upper&lower in the same log.
Upper 2:
– SA lat row 100×9+1, 73×14+1Lx17+1R–up 2L1R on the first set, up 2L4R second set, tempo was kept the same, could do a tad more controlled eccentric.
– 30° incline db press 44×6, 38×8–+1 on the first set with a tad more control, matched reps and controlled the weight a lot more on the second set.
– High incline db press 36×7(2inches away from closing the eight), 30×8–down 2kg, up 2 reps with a ted more control, second set matched with a lot more control, however at this point I just feel like I’m going slow on the eccentric and I don’t like it.
– Dips 30×7+rest pause–lost a rep but up 5kg and more controlled , progress in my eyes.
– Lateral raise 11×9, x9, 9.3×11–all sets with lengthened partials, different cable setups than last time, will probably change this every time just looking to do better each time I go back to the same one, weekly basis progression on delts imo is pointless unless you really love a specific exercise, which is not the case in this gym.
– Lat pulldown 75×9+1, 55×13+1–up 2kg and matched, up 3 reps in the second one, should stay more vertical on both sets though.
– Upper back cable row 93×8+1, 81×7+1, 68×12+1–added a set just so the first set works as approaching loads I’ve never used before with slightly scrappy form and then the second set is actually the first set with the form on point but with a greater load than Ive done in the past with a straight up back off at a higher rep range.
(Didn’t have time to do arms and rear delts)
Lower 2:
– Toe press 120×10, 97×16–both sets with partials.
– Adductor 63×12, 70×5–first set +1, second set -1, cool with that, this specific adductor is slightly heavier than the other.
– Lying leg curl 57.5×7+2, 50×8–first set was a bit scrappy, will correct it next time, second set first time doing it.
– Squat 3×6@2-1-0RIR – 132.5×5, 130×4, 120×6–did it beltless and it was shambles, I’m actually tempted to take this movement out since I’m very strong with erectors and they tend to take over whenever I’m unable to get the weight up and at the end of the day the only difference with smith squat is that it brings more stimulus ti the CNS, glutes and erectors, which is something I’m ok with but not something I’m actually looking forward to.
– 45° leg press 210×13+1–same reps added 5kg, this is the progression I fucking love.
– 45° low stance leg press 165×10+2–added 2 reps AND a bottom pause which I didn’t do last time.
– Smith sissy squat 20×5+1–replacing the HORRIBLE leg extension in this gym, will adjust the load to perform this for more reps.
– Hyperextension banded 32×9(.5), x6–second set added some partials. Feeling was sooo on point, need to control a tad more the eccentric and then it’s all goood.
– Arms superset 2x each to make up from the day before.

Matteo Roda

[Matteo]

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: progress still.
– Horizontal leg press 197×11+2, 173×13+2–got +1 and +2.
– Leg extension 90×9+1, x6+rest pause–+1 on the first, lost 2 on the second; the goal here is to get as much intensity as possible and the pump at this point was already crazy I couldn’t get the quads short on their own lol: not progress but good work still.
– Lying leg curl 35×13+rest pause 6–matched.
– Split squat db 24x8Lx6R–left leg went mint, right leg no clue why but couldn’t balance myself at all and lost stance twice.
– Adductor 100×7, 80×9–matched.
Good work done yesterday, happy with everything.

Matteo Roda

[Matteo]

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 couldn’t focus on most sets.
Todays session was completely different, very much more focused and no “anxiety” about time or anything else. Full body 1:
– low incline smith 100×6+1–the girl spotting me was very cool and told me she only helped me little within the sticking point, anyways matched+1 reps.
– High incline smith 80×4–definitely didn’t rest enough.
– Jm smith 65×1+7–stuck the smith at the first rep and then got 7.
– Db laterals 16×10+2, 10×16
– Lat pulldown 85×10–almost 11, still a +3 from last time.
– Chest supported tbar 70×9–nice +1
– SLDL 170×6–10kg added, 1 lost rep but I could’ve had another one for sure, I was slightly conservative because it’s the second time I’m doing SLDLs in a while.
– Hammer curl 20×10
– Seated hamstring curl 80×15–matched
– Horizontal leg press 165×13–i hurt my knee heavily against the leg press handle just before the set, anyway a +1.
– Sl leg extension 40x10Lx8R–right knee hurt a lot still (still hurting now).
– Toe press 117×15
Again a lot better today focus wise but I do feel like I am coming to an end on this training block, I will be switching the plan from next week and it will be an upper lower setup. The exercises selection will be very similar and as long as I can progress them I will stay with that, and then swap some out as soon as the progressions start to get smaller each time.
The main reason I will switch to upper lower is definitely not because I cannot do fb training anymore, it’s just that at the moment it just doesn’t suit me: uni studying load is getting heavier and staying in the gym for that long is counterproductive with respect to adding an extra day of training each week, also as I was saying earlier, the focus is not always there with these longer sessions, I will do my last fb day on Sunday with a friend of mine who I am coaching(ish–I try to help him in the best way possible with respect to my limited experience and knowledge, also he doesn’t pay me but I do still enjoy it a lot), I’m sure it will be loads of fun and I’ll have no stress then as well.

Matteo Roda

[Matteo]

Woke up today at 76.35
Upper 1:
– Low incline smith 102.5×6, 85×10+1–first set I definitely had 7 but my friend fucking picked the weight up, second set added 2.5kg and lost 2 reps (count that as a match).
– High incline smith 75×9.5, 58.5×12+1–first set +1, back off matched but more control.
– Low incline jm press 70×9+1, 60×8+2–added 2 reps on the top set and lost 3 in the back off, my hands were way closer together but it’s still not acceptable, will get those reps fucking back.
– Chest fly 55×9+1–matched again but considering how slow the push performance is increasing I’m thinking about taking these out for a couple of weeks and see what it does.
– Machine lateral raise 55×9, 45×11, x8–last sei sets with LPs.
– Sa lat pulldown 95x6Lx6+1R, 65×12+1both–matched on the first set, second set added 3L/2R.
– Chest supported tbar 80×8+1, 62.5×10+1, x8+1–first set lost 1 reps and added 5kg (huge), second set added 1, third set matched (on this set I also do a trap row at the end).
– Rear delt tbar 45×8+1, 42.5×9+1–first set added 1+1, second set lost a rep.
– Tricep extension machine 20×12+1Rx11+1L, x11both
– Bicep curl machine 20×7, 25×6, 20×6
The fact that I went training at 5pm definitely did not help the progress with today, therefore it is a bit what it is.
Will never go again at this time for sure.

Matteo Roda

[Matteo]

Woke up today at again 76.1.
Lower 2:
– Toe press 120×8, 107×11, 100×12
– Adductor 63×11, 70×6–no forced reps since I wouldn’t recover from them.
– Lying leg curl 55×12.5–added 3 reps, from next time will probably add a set.
– Squat 3×6@1-1-0RIR–first set was supposed to be 2rir however the clip to hold the plates fucking fell off and had to put two, anyways not performed as well as the 120 last time, will only increase by 2.5 next time (if I find the micro plates that my gym doesn’t have lol).
– 45° leg press 205×13+1–added 5kg and got one more rep (last time the 13th had a little touch), also more eccentric control and almost no time spent at lockout.
– Low stance 45° leg press 165×8+2–lost 3 reps with 5kg more, way more control and better pause at the stretch.
– Leg ext 90×8+2–lost two reps which j probably could’ve done if I didn’t just rush through the extensions, however at this point of the session I was pretty cooked and the leg extension is very very bad, will try to substitute it with something else.
– Banded hyperextension 32×8, x8–first time with this, still have to adjust the height and the setup of the support.

Matteo Roda

[Matteo]

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 but it was more controlled and had a lot more depth, second set added 2kg and lost a rep.
– 60° dumbbell 38×5, 30×9+1–first set added 4kg and lost 3 (fair I just wanted to “try out” the wight), second set same weight, matched reps but a lot lot more control.
– Weighted dips 25×8 + rest pause–added 2.5kg, +1 rep, more control. Just wonderful.
– Cablestack lateral raise 18×8, 16×8+1, x10+2–last set I lost a lot of control over the weight, hence the two more reps.
– Lat pulldown 73×9, 55×10+2–same weight on both sets, both sets MUCH better execution and control, first set +1, second set -1.
– Upper back row 93×7+1, 73×11–first set +1+1 (still a very YB set), second set -1 but more controlled towards the end.
– Rear delt row 20×9, x7–both sets with LPs, used a different machine which feels better and more on the delt.
– Bicep/tricep superset 4x–did what we could since we had lost too much time already.
V good workout after all, will be doing it again with my friend sometime soon.

Matteo Roda

[Matteo]

Woke up today at again 75.8 with my adductor still with a lot of dots from Sunday’s lower.
Lower 1 went fucking good, I do need to adjust when I eat the pre meal and make it a bit earlier otherwise in the next few weeks I’m going to start throwing up daily.
– SL toe press 109×7, 85×12
– RDL 170×6, 150×7(1rir)–first time doing this, all time pb on an RDL, second set was supposed to be 10-12 reps hence the 1rir.
– Seated leg curl 95×10+1, x8+2
– Horizontal leg press 197×10+1, 173×12+1–top set +2 reps, back off lost 5 reps but added 8kg.
– Leg extension 90×8+1, x8+1–shouldve pushed way harder on the first set, but my mind was elsewhere, I should take longer rest after the leg press as well as in between the sets.
– Lying leg curl 35×13 +rest pause 5–15kg less but this time hit the rep range lol.
– Split squat 22.5×10–both legs, I need some help with this, it’s getting better but I can’t be waiting until the end of the training block to fucking have this exercise being on point
– Adductor 100×7, 80×9–no forced reps here since the adductors were still sore, also almost rest paused the second set since I didn’t rest fully on purpose; added 5kg and lost 2 on first set, lost 4 which considering the rest period was fine.
Good session overall, feeling a bit battered now (4pm) and I have to get back to studying, got to do what I got to do, LETS FUCKING GO.

Matteo Roda

[Matteo]

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 incline smith 102.5×6.5, 82.5×12+1–matched first set with more control, extra 3 reps on the second one.
– High incline smith 75×8, 57.5×12+1–matched first set, matched second with +2.5kg.
– Low incline JM press 70×7, 60×11–matched first set, second set first time added.
– Chest fly 55×9+1
– Lateral raise 55×8, 45×10, x7–all sets with lengthened partials.
– SA lat pulldown 95×6, 65×9+2Lx10+2R–one more rep on the first set, lost two in the second one, better execution but still not enough, i did lrest less than usual but it’s not an excuse.
– T-bar row 75×9+1, 62.5×9+1, x8–one and a half more reps on first set (the 9th rep was not super clean), added 2.5 and maintained performance on the other sets.
– T-bar rear delt row 45×7, 42.5×10+1–lost 3 reps in the first set with 2.5more, gained 2 reps in the second set same weight.
– Tricep oh db press 15×9, x7
– Standing bicep curl 20×8, seated curl 17.5×6, 15×7.
Good performance overall, should try to rest a tad more in between sets, last time training with my friend was soooooooooo much better, I had the rest periods more set and the forced reps were coming in in the right fucking way.

Matteo Roda

[Matteo]

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 compared to yesterday/today, and end up on the 75-75.5 average.
Lower 2:
– Toe press 113×12, 107×15
– Adductor 63×11, 70×5+1
– Lying leg curl 55×9–I’m definitely switching this to the end of the workout since the seated leg curl in this gym is absolutely horror, might also decide to do just 1 leg curl +hyper, and keep the other session hinge + 2 leg curls.
– Squat 3×6@120 3-2-1rir–was supposed to be a 2-1-0rir but I undershot, next time coming in for 130.
– Leg press 200×13+1–good work, need to pause slightly longer at the bottom nut I’m ok with this.
– Low stance leg press 160×11+1
– Leg extension 90×10+1–horrible leg extension this as well.
– Seated leg curl bent over 97×7, 77×13+2–will take this horror show out of this session.

Matteo Roda