[Mattia Bottaro]

My actual macros are:

TD: 500gr CHO’s; 200gr PRO; 70gr FAT

NTD: 400gr CHO’s; 200gr PRP; 70gr FAT

only 100gr difference of carbs in the non training days, the others are the same

Digestion is good, appetite is okay

[Mattia Bottaro]

Due to fatigue and too much training hours i split the full body in upper and lower+biceps

Yesterday training session
Upper 1:

Low Incline smith press
1×5/9
1×10/12

Matrix shoulder press plate loaded
1×5/9
1×10/12

Dips machine
1×5/9
1×10/12

Tbar chest supported row
1×5/9
1×8/10

SA supinated pulldown
1×5/9
1×10/12

Delts machine
2×6/10

Cross body Pushdown
1×5/9
1×10/12

Good session by the way.

[Mattia Bottaro]

Is it mental or physical?

Both

[Mattia Bottaro]

Are you in a deficit or surplus?

How often are you training? EOD or just 3 times a week?

You may need more food or more rest or simply time to adjust to the approach. It has only been 2 weeks. All 3 are possible options

Surplus, and I train EOD
Sleep is okay

[Mattia Bottaro]

Sorry everyone for the late reply
This is the split

FULL BODY 1

Low Incline DB press
1×6/10

Plate loaded shoulder press
1×6/10

Dip machine
1×6/10

SA Supinated Pulldown (lat bias)
1×6/10

Tbar chest supported row
1×6/10

Delts machine
1×8/12

Cross body push down
1×8/12

Cable curl 1×8/12

Seated leg curl 1×12/15

Leg press 1×12/15

Leg extension 1×12/15

Calf 1×12/15

FULLBODY 2

Calf 1×8/12

Lying leg curl 1×6/10

Pendulum squat 1×6/10

Leg extension 1×6/10

Convergent Chest press 1×12/15

Smith super incline press 1×12/15

Assisted dips 1×12/15

Lat bias pulldown mag 1×12/15

Upper back low row 1×12/15

Cable lateral raise 1×10/12

Pushdown vbar 1×10/12

Seated incline curl 1×10/12

FULL BODY 3

Incline smith press 30° 1×6/10

DB Shoulder pres 1×6/10

Close grip smith press 1×6/10

SA pulley lat bias 1×6/10

Barbell bent over row 1×6/10

DB seated lateral raise 1×8/12

Pushdown on incline bench 1×8/12

Scott Curl 1×8/12

Single standing leg curl 1×12/15

Leg press 1×12/15

Adductor 1×12/15

Calf 1×12/15

FULLBODY 4

RDL 1×6/10

Calf 1×8/12

Hack squat 1×6/10

Adductor 1×6/10

Incline Chest press 1×12/15

Smith super incline press 1×12/15

Assisted dips 1×12/15

Lat pulldown bar 1×12/15

Upper back exercise 1×12/15

Cable lateral raise (altezza 7) 1×10/12

Overhead extensions 1×10/12

Face away cable curl 1×10/12

[Mattia Bottaro]

How long have you been running full body? Have you had a decent run of progression up until now?

It’s been 2 weeks

[Mattia Bottaro]

Hi Mattia

How long are the sessions taking? Has it been like that from the start or has it just started being an issue recently?

Something like 2h
It’s been 2 weeks that I’m running FB

[Mattia Bottaro]

Incline smith press 30° 1×6/10 [25kg x side] @8reps

DB Shoulder pres 1×6/10 [28kg x side] @6reps

Low incline Close grip smith press 1×6/10 [25kg x side] @5reps I’m gonna change this exercise..

SA lat row 1×6/10 [85kg] @8right @8left

Barbell row 1×6/10 [20kg x side] @5reps
At this moment I felt tired

DB seated lateral raise 1×8/12 [10kg x side] @8

Pushdown on incline bench 1×8/12 [40kg] @8reps

Scott Curl 1×8/12 [25kg] @8

Single standing leg curl 1×12/15 [15kg] @13reps

Leg press 45 basculante 1×12/15 [60kg x side] FAILED

Again at this moment after 9 exercises I feel zero energy I don’t know why.
Maybe I’ll go back to U/L split again or cut down some exercise.

Any advice?

[Mattia Bottaro]

FULL BODY#2

Calf 1×8/12 [100kg] @9reps

Lying leg curl 1×6/10 [32kg] @8 e 1/2rrp

Pendulum squat 1×6/10 [12,5kg x side] @7rep

Leg extension 1×6/10 [55kg] @8 e 1/2reps

Chest press 1×12/15 [75kg] @12/13reps

Smith super incline press 1×12/15 [12.5kg x side] @11reps

Assisted dips 1×12/15 [40kg] @12reps

Lat bias pulldown with mag 1×12/15 [45kg] @12RIR

Upper back low row 1×12/15 [40kg] @13reps

Cable lateral raise 1×10/12 [5+1kg x side] @12reps

Pushdown vbar 1×10/12 [40kg] @12reps

Seated incline curl 1×10/12 [8kg x side] @13reps

Today I had a liiiitle bit of soreness from monday session. I trained anyway I have to work on the recovery

[Mattia Bottaro]

This si my final idea

#1 Heavy upper body, light legs

Low Incline smith press
1×6/10

Shoulder press 1×6/10

Dip machine 1×6/10

Supinated Pulldown (lat bias) 1×6/10

Tbar chest supported row 1×6/10

Delts machine 1×8/12

SA pushdown 1×8/12

Cable curl 1×8/12

Seated leg curl 1×12/15

Leg press 1×12/15

Calf 1×12/15

Leg extension 1×12/15

#2 Heavy legs, light upper body

Lying leg curl 1×6/10

Hack squat 1×6/10

Leg extension 1×6/10

Calf 1×8/12

Chest press convergent 1×12/15

Smith shoulder press 1×12/15

Assisted dips 1×12/15

Lat bias pulldown 1×12/15

Upper back row 1×12/15

Cable lateral raise 1×10/12

Pushdown vbar 1×10/12

Seated DB incline curl 1×10/12

#3 Heavy upper body, light legs

Incline BB press/ Incline chest press 1×6/10

DB Shoulder pres 1×6/10

Close grip smith press 1×6/10

DB lateral raise 1×8/12

Assisted chin-ups 1×6/10

Barbell row 1×6/10

Overhead extension 1×8/12

Face away Cable curl 1×8/12

Seated leg curl 1×12/15

Compound 1×12/15

Leg extension 1×12/15

Calf 1×12/15

[Mattia Bottaro]

Hi Mattia,

Absolutely fine to split the session like that. Lots of people do it that way with good success.

You’ve got a good training history so will tell pretty quickly if it’s a good fit for you set up like that.

Thank you!💪