Valerio Ghiglione
Forum Replies Created
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Legs
– Seated Calves x 3
– Adductor x2
– Lying ham curl x2
– Leg ext. x2
– Hack squat x2
-DB rdl x1
– Controlateral split squat x1
Slightly changes in today’s session in terms of load. Aim for next week is to progress from this new baseline.
Check in day and really positive feedback overall. -
Push
Abs crunch x2
S.A. Push down x2
Neutral grip shoulder press x2
Flat chest press x1
Incline chest flyes x2
Overhead ext. x3
Lying lat. raises x3 (RP. 15)
Just wrapped up another solid push session. Always hungry for more improvements.
Just a steady day with UNI lectures – meals – steps.
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Pull
Plank
– Cable curl facing front x2
-S.A. Cable pulldown x2
– Smith row x2
– S.A. Prime lat row x2
– C.S. Prime upper back row x2
– Shrugs x1
– S.a. Cable curl facing away x2
– S.A. Rear delt flyes x2
Start of the week with a solid Pull session. Small steps forward each time.
Uni lectures this morning and plan for this afternoon is full study.
Hope everyone has had a good start of the week. -
Rest day
Usual rest day set up today.
Already done fasted walk / cold shower and meal 1.
Schedule for this morning is food shop/food prep and house works before a chilled afternoon and an early night before another big week. -
Lower
– Triceps push down x3
– Lying ham curl x2
– Rdl x 1
– Leg press x 2
– lying ham curl x 1 (all pin 3)
– DB split squat x1
– Hip thrust x1
– Standing calves x3 + RP15
Last session of the training week completed and happy with that definitely.
Wins across wins which will build up something I care about.
Rest day tomorrow much needed. -
Upper
– Cable curl x2
– Y raises x3
– Smith chest press x2
– S.A.row x2
-Chest flyes x2
– Lat pulldown x2
– Upper back pulldown x2
– curl x1 (R.P.set)
A solid session this morning. Took progressions where possible and made sure to be accurate and not trying to get reps which weren’t there.
Little steps forward each time.
Usual day at UNI, before a free weekend from lectures. -
Rest day
Day started as usual with my morning walk, Posing , meal 1 and now int he making of meal prep and latte food shop.
Trying to rest as much as possible and take rest days as they should be.
Early night planned for today before another big 2 days to wrap up the training week -
Legs
– Seated Calves x 3
– Adductor x2
– Lying ham curl x2
– Leg ext. x2
– Hack squat x2
-DB rdl x1
– Controlateral split squat x1
Decent session and overall happy with performance but we can make it better and will do next time.
Busy day at UNI today and also check in day! -
Push
Abs crunch x2
S.A. Push down x2
Neutral grip shoulder press x2
Flat chest press x1
Incline chest flyes x2
Overhead ext. x3
Lying lat. raises x3 (RP. 15)
Another successful session. Happy with general mood and performance.
Small steps each time, but main thing is progress. -
Pull
Plank
– Cable curl facing front x2
-S.A. Cable pulldown x2
– Smith row x2
– S.A. Prime lat row x2
– C.S. Prime upper back row x2
– Cable curl facing away x2
– S.A. Rear delt flyes x2
Small wins across each exercise which I m happy about and hungry for improvements as always.
Usual routine with UNI/train/eat and house works. -
Rest day
Woke up feeling well rested after a good night of sleep.
Rest today before another big week incoming.
House works and food prep to do in the morning and a more chilled afternoon.
Also wanted to gift my parents with 2 croissants this morning and grabbed them before they woke up for breakfast (ofc only for them not for myself) -
Lower
– Triceps push down x3
– Lying ham curl x2
– Rdl x 1
– Leg press x 2
– lying ham curl x 1 (all pin 3)
– DB split squat x1
– Hip thrust x1
– Standing calves x3 + RP15
Finished the training week with lower today!
Happy with performance and already numbers in my head for next time.
Rest tomorrow before we roll again -
Upper
– Cable curl x2
– Y raises x3
– Smith chest press x2
– S.A.row x2
-Chest flyes x2
– Lat pulldown x2
– Upper back pulldown x2
– curl x1 (R.P.set)
Back to the gym for Upper this morning. Solid one from the start to finish, with progressions taken!
A more chilled afternoon with no UNI lectures and hairedresser
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Rest day
Pretty busy schedule for today.
This morning we have UNI exam and food shop and food prep to make.Afternoon will be spend with social media content for my IG page.
Aim to finish all my work at 3:00 pm before a chilled evening time -
Legs
– Seated Calves x 3
– Adductor x2
– Lying ham curl x2
– Leg ext. x2
– Hack squat x2
-DB rdl x1
– Controlateral split squat x1
Legs on the menu today and still a progressive and good session.
Routine/ sleep are consistent and when everything is dialed in progress are on the way up.