Valerio Ghiglione
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Rest day
Lower yesterday as last session of the training week was again a good one. Progressions coming each week and now patience is key to keep this momentum moving.
Rest day today,
Morning spent to do all food prep / shopping and house works for the following week. Meals and steps in between of course and in afternoon will simply try to chill. -
Upper
Usual day to day routine which I much enjoy. Fasted steps / meal 1/ First block of work / Pre meal 2 and WU.
Pretty much progressions on most exercises. Now rise and repeat
Cable curl x2
– Y raises x3
– Smith chest press x2
– S.A.row x2
-Chest flyes x2
– Lat pulldown x2
– Upper back pulldown x2
– DB curl x1 (R.P.set)
Rest of the day spent at desk to work
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Brief recap of this last couple of days.
Both push on Tuesday and legs yesterday were on the way up.
I have noted on my log only a few things which J have to perform better from an execution standpoint before a load increase and will be my aim next week.Other than that rest day today which will consist of: meal prep / food shop / house works / admin works / a few calls and steps ofc..
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Pull
Week started with a quality pull session. Happy with performance and looking forward to progress it next week. I have already some performance goals and cues on my form to get better.
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 cable x2
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Rest day
Morning activities ticked off before a nice chilled afternoon which will be spend with my parents.
And an early bed time for myself. -
Lower
With performance on the way up during each session, enjoyment for training is there. TBH there has been always but the last few months last year haven’t been great and only when I started this training block I really re-found it.
– Triceps push down x3
– Prime Lying ham curl x2
– Rdl x 1
– GYMLECO Leg press x 2
– Prime lying ham curl x 1 (all pin 3)
– Smith split squat x1
Productive day so far with work and in line with schedule.
Early night and rest day tomorrow. -
Rest day
Nice rest day and also enjoyed my birthday with my family. I didn’t go out for food or anything, just spent quality time in a coffee with them which was really relaxing.
Morning spent to meal prep and food shop for the rest of the week -
Legs
Last day of the year and couldn’t except with a Leg session.
Really happy with how things are going at the moment performance wise and definitely more excited for me!
I wish to all members and athletes a happy 2026!
Let’s smash it -
Push
Early session this morning but nonetheless a good and most importantly progressed one.
Definitely in the groove now so try to keep going with it.Session was
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 (R.P. Last set)
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Pull
Steady progressions across this session which I m really pleased with. Just the UB prime row which next time I want to fix and perform better.
Other than that just usual routine on TD
Wake up
Block of steps onto meal 1
Work block
Meal 2 pre
Wo
Meal 3
And the rest of the afternoon at work
Meal 4/5
Bed time -
Rest day
The day started as usual with morning cardio and first block of steps before meal 1.
Usual rest day set up:
– Food prep
– walk
– study
– chill and reset for the week ahead -
Lower
Last session of the week and was a good one. Mood and general feeling with each session is improving so far and I’m very pleased with it
– Triceps push down x3
– Lying ham curl x2
– Rdl x 1
– Leg press x 2
– lying ham curl x 1 (all pin 3)
– Smith split squat x1
– Standing calves x3
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Upper
After Christmas Day back to usual routine and can’t lie I missed it even only 1 day…
Day started with laptop work, followed by Upper session.
A really solid one with progressions across all lifts.Session layout:
Cable curl x2
– Y raises x3
– Smith chest press x2
– S.A.row x2
-Chest flyes x2
– Lat pulldown x2
– Upper back pulldown x2
– DB curl x1 (R.P.set)
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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
Christmas Eve and couldn’t be nothing else but Legs….
Performance on the way up across all lifts which I m really happy with.
Tomorrow a nice and quiet day with my family ready to be back to my usual routine on Friday. -
Pull
Performance on the rise and in these moments is important to remind myself to be patient. Other than that day of work and life commitments as usual.
Session was
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 cable x2