[Matteo]

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, 36×9+1–+2 on the first set, matched+1 second one.
– High incline dumbbell press 34×8, 30×9+1–added 2kg on the first and matched.
– Dips 22.5×7 + rest pause 2–lost a rep but added 2.5.
– Lat pulldown 73×8, 55×11–matched on both.
– Upper back row 93×6, 73×12–matched both.
– Rear delt row 45×13, x11–both with LPs, both progressed
– Triceps and bicep superset–had no time left so didn’t even bother logging it.
If I consider just te performance today actually went pretty good, however I had a very little pump and felt like I ad no fuel to push me through the session, no clue why, but it can happen, if there’s anything to be happy about in this context is that it means when I’m going to be 100% like usual this session will get absolutely smashed and will progress so much lol.

Matteo Roda

[Matteo]

Today woke up at 75.5kg, yesterday evening went for a steak out after the exam so it was expected. Today is hinge day (writing this before the workout). Sadly my sleep has been shit tonight, woke up once and I slept fucking so upside down my whole body is still sore from the bad sleep. Today I will be hinging again after a good two weeks where I haven’t hinged and I am pretty torn as to what to write on the log, either a 200×3, or 190×5, in absolute I am pretty confident I can get both, but today with the sore back form the bad sleep I am not sure on either lol.
– SL toe press 109×7, 85×13
– SLDL 190×5–an absolutely incredible lift for me, my best ever was 180×3 at 81ish kilos so this is genuinely amazing.
– Seated leg curl 85×14, 95×9+1
– Horizontal leg press 197×8, 165×17+2–up 3+2 on the second set, matched the first.
– Leg extension 90×9+1, x6+1
– Lying ham curl 50×6 +3 rest pause
– Split squat 22.5x7Lx6R–I have to learn how to not fall whilst doing them.
– Adductor 95×9, 80×12+2–up two on first, up 5kg lost 3 reps second.
An absolutely amazing (and battering) session today, that also lead me to the choice of making some changes to this session in the sense that it will be one time an sldl and one time an RDL to a) bring up also the RDL, and b) not fuck up my entire cns every lower 1 day.

Matteo Roda

[Matteo]

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 JM press 70×7+2–up 2.5kg and a rep and a half (+1.5 forced).
– Chest fly 55×9+1–down 10kg, up 3+1
– Lateral raise 60×7+lp, 55×7+lp
– SA lat pulldown 95×5+1(both arms), 65×12+1–up 5kg down 1 rep, up a rep/two on the second one.
– T-bar row 75×7+1, 60×9+1, x8–up 2 reps, up 1+1 reps and much better feel, added an extra set with a drop set into a trap row.
– T-bar rear delt row 42.5×10+1, x8+1
– Tricep iso 3×8-12
– Bicep iso 3×6-12
Enjoyed today’s session very much, was with a friend who absolutely abused every single set I did lol, but that’s the fun of bodybuilding, it’s a you v you competition and a did take a lot of progression on my previous numbers so there’s only to be happy from that.

Matteo Roda

[Matteo]

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 (definitely due to the couple of off plan meals I had),whilst last week the average was still 74.5, this week (again another free meal Wednesday night which will be just a steak) I aim to average within the 74-75 range, and again the coming week as well, to then bump up the calories once again mid next week.
Today I did full body simply because on Wednesday I have an exam and I don’t want to take time out of tomorrow to go and train, since I’m already going to watch Interstellar.
Full body:
– Barbell bench 95×6@2rir, 100×6@0rir, 100×5+1
– High incline dumbbell press 32.5×10
– JM chest press 35×6
– Machine laterals 70x6LP, 50x10LP
– Lat pulldown 85×6, 70×10
– Upper back machine row 105×7, 80×11+1
– Rear delt machine row 50×12, x11
– Bicep curl 85xIDK 80xIDK
– Seated ham curl 100×7.5, 85×11
– Leg extension 105×7, 90×7
– Leg press 181×8 + rest pause 2
– Toe press 117, 125

Matteo Roda

[Matteo]

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 little further.
– 30° dumbbell press 44xfailed, then rest paused into a 4 repper, 36×9
– High incline dumbbell press 32×8, 30×9
– Dips 20×8
– Cablestack lateral raise 14x12Lx10R, 18x7Lx6R–done at the end for time purposes.
– Lat pulldown 73×8, 55×11(almost 12)
– Mid back pulley 95×5+1, 73×11+1–need to go down a tad in weight.
– Rear delt pulley 39×13+1, 45×9
– Tricep OH superset bicep cable curl 18×8-25×9, 18×8-25×9
Lower 2:
– Toe press 133×14, 125×16+LP
– Adductor 85×13, 91×7+2
– Lying leg curl 55×9
– Horizontal leg press 197×7, 173×15
– Leg extension 95×8,x8
– Seated leg curl 95×7, 70×18+1
Both very good workouts, just doing the work at the moment and focusing on the exam on wednesday, reason why I also forgot to post yesterday

Matteo Roda

[Matteo]

Today woke up at 74.6. It would be lower with SLDL today, but sadly it will not be.
I was driving yesterday morning and my lower back started hurting so much, no clue if it was a cramp or whatever, but the drive was 2h and didn’t want to tell the instructor to stop (learning how to drive). After that came home, traned and went back to my uni residence and it was all fine–I had also put a fluribuprofen bandaid on my back.
Yesterday evening after playing ping pong–where I probably shouldn’t have been so much of a dick running and just doing dumb stuff–I came back to my room and it started hurting again, put another bandaid on (which was expired) and threw myself to bet with some ibuprofen as well. This morning I woke up and it still hurts, therefore no hyperextension and no sldl.
Today also had an off plan meal (very probably the last until my birthday and Christmas–which ara 2days apart) which slowed the fuck down my digestion. Even though I did take some digestive enzymes and had a v light pre workout meal, my stomach was still bugging out whilst training and after a very deep leg press I was knocked out and felt every second I had to throw up.
This todays session:
– SL toe press 93×11, 77x13LP
– Adductor 95×7, 75×15
– Seated ham curl 95×8, 90×8+1
– Lying ham curl 45×10, x9
– Horizontal leg press 197×8, 165×14
– Leg ext 90×9, x8
– Split squats 26×5–have to re-learn this movement since I had no stability whatsoever.

Matteo Roda

[Matteo]

Today woke up at 74.8 (no lue how a 1kg jump from yesterday is possible, I did cheat on the diet yesterday morning, but having no carbs and minimal fats for the rest of the day put me at only +80kcal which makes me wanter how that jump is possible).
Today first upper session of the new setup.
– Low incline smith 100×8, 82.5×8–will go up in weight on the first set since the rep range I set was 5-8.
– High incline smith 75×6, 60×7.5–have to go down to 52.5/55 on the second set and rest more between the low and high incline.
– Low incline JM press 67.5×6(almost 7)
– Chest fly 65×6–definitely gave to go down in weight and control it more, especially because my right shoulder pops up for no reason apparently.
– Lateral raise 50×11, x8+partials
– SA lat pulldown 90x 6+1(both arms), 65x 10+1Lx11+1R
– T-bar row 75×5+1, 60×8–going to 50 in the back off for more control.
– T-bar trap row 60×10
– T-bar rear delt row 30×14, 42.5×9
– Tricep bar pushdown superset SA cable curl 70×9, x9+LP//30x9Lx10R, x9+LP (both)–superset because I had to go.
Again, first time on this setup, have taken the baseline numbers and will adjust accordingly from next time.
Tomorrow lower with SLDL as a first exercise (after calves), very excited for that.

Matteo Roda

[Matteo]

Had everything written down in my notes but forgot to post it lol, this is the log from yesterday.
Today woke up at 73.5 .
Since the knee is still hurting from getting hit the other day, also considering that in two days I’m starting the new split, today I took out the leg press from the usual full body 2 session and added a set of extensions.
Todays session:
– SL toe press 75×7, 63×10
– Adductor 63×6–different adductor from the one I’ve always used.
– Lying leg curl 6rep ramping (25-36-45-50) 55×6+1–did a ramping rather than a single top set again for the knee being still bothered by smashing it one the leg press 🫠.
– RDL 155×8–added 5kg and matched reps.
– Banded leg extension 84×12, 97×8 rest pause 3 rest pause 1–my “solution” to not being able to really bend my knee too much (and especially trying to preserve my knee health).
– Chest press 50×6–used a different one.
– Dips BWx9.
– Cablestack lateral raise 6.8×13, 6.8×10.
– SA lat row 93×8 (both arms)–had a slightly harder time with my left arm (first), matched reps on right and +1 left.
– Upper back pulldown 66×8–didn’t feel all that good at this point t of the session, was very cold and lost any type of pump, just wanted to get done with it.
– Bicep x2–didn’t log it.

Matteo Roda

[Matteo]

Yeah bud there’s really nothing to add to what Jordan has said. My answer is always the same to these type of questions. And that is, you just have to try it and see and develop feedback then report back here with any further questions based on what you’ve assessed and then we can help you adjust from there if needed.

Thanks a lot Michaela, as said just now replying to Rich, will definitely ask on here for any more help on this in the future.

Matteo Roda

[Matteo]

Good for you mate – solid response to Jord

Re your original post, it’s good you’re aware of what will work for you. You have to be able to adhere to a plan, so knowing you will struggle with a given split is setting the whole thing up to fall flat on its face, no matter how well set up

Get after this mate, let us know how it goes

Thanks Rich! Will keep you updated.

Matteo Roda

[Matteo]

usual answers , run the split adjust as needed , exercise selection is based on what you like / dislike . That’s it, do the work . None of this is magic, you just do the work and the results come 🙂

Thanks Jordan, always helpful, truly!

Matteo Roda

[Matteo]

Morning weight 74.25kg, have taken 4 complete rest days which I really needed (thanks to Oscar for suggesting it), and today we get back at baseline volume with full body 3.
Fb 3 (slightly changed the setup)
– SA lat row 60x4Lx6R–fist time with this as first, will have to fix the imbalance, also the reason why I put it here.
– Machine laterals 55×9–will move down because in my opinion it hinders slightly my pressing which i definitely don’t want.
– 30° dumbbell press 44×5+1–maintained.
– Dumbbell shoulder press 32.5×6–no clue why I lost two, again imo is the laterals.
– Dips 20×9–maintained.
– Pec flye 65×7–best so far.
– Bb row 100×11+2–lol smashed this set with a +1+2, basically what I did was pausing a bit more for the last two reps 🙃.
– Rear delt row 30×15–lost three from last time but way better form.
– SA preacher curl 16×8+1Lx9E
– Single leg lying hamstring curl 25x13Lx15R–still not best ever but better than last time, we’re getting there, got to be patient.
– SL horizontal leg press 77×17 (both legs)–best ever.
– Leg extension 60×15–again a +1 from last week.
– Calf toe press 109×20+
Very happy with the whole session now, the only thing that is slightly stressing me is the sessions taking a bit too long, since I have to study and want to study a bit every day after the sessions as well.
Anyways, in these moments, I have to learn to stay calm and understand that, even though I am coming out of deload and the calories are now higher than they were while I was dieting, progressions are not linear, and it may can happen that I lose some reps or that I just maintain them, learn how to not stress over that too much that ruins the rest of the session but still give that enough importance so that next time I’m going in super super determined to make progress at all fucking costs.

Matteo Roda

[Matteo]

Thanks a lot guys very helpful!

Matteo Roda

[Matteo]

Honestly bud there is absolutely 0 need to even worry about this if you can’t afford MPs just use some eaa or clear iso

It literally won’t make ANY difference for you in doing so if all your variables are nailed down and you are taking in your protein

Key is digest ability and this is where MPs wins the race

Thanks a lot on this one as well Kuba!

Matteo Roda

[Matteo]

Endless benefits bud, you can literally type in glutamine in google and it will give you numerous studies and benefits

Key ones for me is

Gut health

&

Hydration

I use 5 fasted daily & 5 g mid day / pre workout

Thanks Kuba, very helpful!

Matteo Roda