Valerio Ghiglione
Forum Replies Created
-
Legs
Wrapped up a good stint of training sessions so far this week. Today legs was a progressive one which I m happy about as always.
Just trying to compound good sessions week after week and be meticulous with my recovery and day to day productivity, managing also life and UNI lectures.Today’s session was:
-Calf press x3
-Adductor x1
-Lying Prime ham curl x2
-Prime leg extension x2
-GYMLECO hack x1
-S.L. Leg press x1
-Hypertension x2An early bed time and rest day tomorrow as usual.
-
Sunday – rest day
Pretty much boxed off another productive week both of UNI work and training.
Wake up as usual at 5:00 for fasted activity, then stretching, meal 1 and
all my meal prep.
Getting everything ready for another productive week hopefully.5:00 pm in here in Italy so time to decompress and chill before an early bed time as usual for myself.
Rinse and repeat tomorrow
-
Rest day
Mid week update of these last few days.
A good start of the week with lots of UNI stuff sorted and good sessions in the gym floor. Routine is always locked in, trying to make a “copy and paste” every single day which is something that I don’t recommend for most, but I feel my best with it.Usual rest day at home today with food shop/prep, house works and admin work.
Trying as always to decompress in the afternoon before an early night!
-
Rest day
Usual morning routine and afterwards a busy day with University/ food shop / house cleaning/ admin stuff to get done.
Usually on Sunday is my day where I prepare almost everything for the week ahead so I don’t have to warry about next. I like being organized and having structure during my week so I enjoy it.
Training is going well and managing my lifestyle/routine in the best way possible it will continue to improve.
Ofc as a usual around 5:00 pm I will switch off for some downtime, will call my family and an early bed time.
-
Thursday- mid week rest day
Day started as usual with fasted activity / stretching / and meal prep for the following days. Already went for my weekly food shop so it’s one less thing to think about.
Feeling good inside and outside the gym. First 3 sessions of the week completed and progressed well so happy with that.
Usual routine as always so nothing exciting to report apart from a slight change to my meal plan from the coach: due to the heat and a lost in appetite, 2 meals have been made liquid. Apart from that no changes.
Will post my Leg session from yesterday:
-Calves: x3
– Adductor: x1
– Prime lying leg curl: x2
– Prime leg extension: x2
– Hack squat: x1
-S.L. Leg press: x1
-Hyper: x1 -
Rest day
It s been an intense week from all fronts: UNI work, progressive sessions in the gym and a lot of admin staff to sort off but all executed.
Today little reset before another week ahead so just usual morning activity, meal prep, house cleaning, and IG content to make. Just trying to relax from 4:00 pm until evening time before another week ahead early bed time.
-
Rest day
As usual a wrap of the first stint of the training week for myself.
All 3 sessions (pull/push/legs) have been pretty solid and happy with progressions there.
Recovery is always on point even if the heat during this past few days has been pretty bad.Rest day today so as usual morning activity/food shop and prep / IG content and sorted some UNI stuff.
Currently just trying to chill while watching some YT before last meal + supps and an early bed time. -
Rest day
Pretty packed day with lots of admin work and house jobs to do. Up early as usual for cardio, steps and meal 1.
IG content and UNI work sorted aswell for this week.Like being busy but as of right now at 4.00 pm (Italy) it s time to cool down for the rest of the day trying to decompress before an early night.
All in all a positive week of training aswell with good performance across all sessions which I m happy about.
-
Rest day
A busy but productive day started as usual at 5:00 am, steps, hydration stretching and meal 1.
All meal prep for following days done plus food shop and house works as usual.A lot of UNI work to get ahead of schedule for this month on top of all of this.
First 3 sessions of the week went very well, mood performance… enjoying every single session and looking forward for the last 2 sessions tomorrow and Saturday.
Currently chilling and watching new Gannabolic YT video before an early bed time. Enjoyed
-
Rest day
Usual rest day on Sunday. Lots of things to do and they have been already done by mid day: food prep/food shop/house works and some UNI bits to sort of.
Beside my usual morning routine with steps/ mobility and stretching work.2 very good sessions (Upper/Lower) these past days to finish the training week and looking forward to starting all over again tomorrow.
Yesterday lower was:
– Triceps seated push down x3
– Prime Lying leg curl x2
-BB Rdl x1
– Prime Leg extension x2
– Banded leg press x1
– S.L. prime lying leg curl x1
– Smith Hip thrust x2
– Calves x2 -
Thursday rest day
A nice early morning as usual at 5:00 am to start my day.
Long walk, a little of mobility work, stretching and meal 1.
Standard rest day so far with meal prep, food shop and house works.
And a chilled afternoon before an early night.First 3 training days (pull/push/legs) of the week went very well. Week 34 of offseason and progressions are slow and this is where patience is king.
Sending form clips 2 x week to assess execution and coach is really satisfied with where we are atm.Make the most of this rest day before another 2 big sessions (upper/lower) on Friday and Saturday.
-
Rest day
A nice and well deserved rest day today after a big week with UNI exams (successfully passed) / progressive training etc.
Usual morning routine so up by 5:00 am, hydration, steps and meal 1.
Spent all my morning to meal prep and house works and then will chill for the rest of the day.Positive Lower session yesterday and happy with progressions there.
Early night and we rinse and repeat next week
-
Upper
Solid session today with great performance across all lifts which brings me always joy ofc.
It s been a busy day with UNI and lots of admin work.Session was
– Seated Cable curl x2
– Lying lat raises x2
– Smith chest press x2
– S.A. Cable pulldown x2
-Chest flyes x2
– S.A. Lat row prime machine x2
– Upper back pulldown x2
– Cable curl F.A. x2
-
After almost 2 months where my account was off and the site didn’t give me permission to log, here we are again thankfully!
Routine/training/food, all have been consistent, to be fair more of the same, but better! That’s always the aim.
Rest day today so usual food shop/food prep and some additional work from UNI to finish.
Early night for the last 2 big sessions of the week: Upper tomorrow and Lower Saturday!
Hope everyone is doing great!
lets go my bro, killing it on IG too !
[/quote]
My man thank you!
A pleasure follow your prep too! -
After almost 2 months where my account was off and the site didn’t give me permission to log, here we are again thankfully!
Routine/training/food, all have been consistent, to be fair more of the same, but better! That’s always the aim.
Rest day today so usual food shop/food prep and some additional work from UNI to finish.Early night for the last 2 big sessions of the week: Upper tomorrow and Lower Saturday!
Hope everyone is doing great!