[Valerio Ghiglione]

Upper day

BW down this morning as usual after rest day yesterday.
Session this morning was a good one, set ups nailed as well as weight and reps.

– 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 Hummer curl x1

Rest of the day spent at work as usual.

[Valerio Ghiglione]

Rest day

Leg session yesterday, again same with last push session the day before. Had to tweak the session layout a little but overall a good session.

Rest today so:
– fasted cardio / first block of steps completed
-food shop/prep completed
– house works completed
Now onto admin work.

Can t wait to receive the Black Friday order….

[Valerio Ghiglione]

Push

Average session to be honest today.
In days like this I just crack on and don’t put too much pressure on myself.
Will assess next week how performance will trend and take feedback from there.

Abs crunch x2

S.A. Push down x2

Neutral grip shoulder press x2

Flat chest press x1

Incline chest flyes x2

Overhead ext. x2

Lying lat. raises x3

[Valerio Ghiglione]

Pull day

Second week on this training block. Few progressions which I m definitely happy about.
Next time I have to adjust only my set up on S.A. Pulldown because every time something still feels off.

-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

[Valerio Ghiglione]

Rest day started with usual cardio / first block of steps before meal 1.

Plan for today:

House works
Meal prep
Walks
Order from TBJP Black Friday! Can’t wait for this at 6:00 pm 👀
Getting ready for another week ahead!

[Valerio Ghiglione]

My name is Ben Mongey

19 Y/O and a new joiner to the TBJP site and learned alot of stuff so far and gotten great advice.

I am currently at a diet phase (Week 7/9) and back to a surplus for the next good chunk of months before comp prep starts.

Really fucking excited for this journey and about 18 weeks into this initial road to stage journey and learned alot about myself, mindset and especially my passion towards this.

I am a fairly new Personal Trainer and Online coach and getting great insight by that side of things too!

I will try be doccumenting this journey as much as I can and try get as much insight as i can.

Hi Ben!

Very cool to have you joined the sites. Curious to follow your log!

[Valerio Ghiglione]

Lower

Last session of the week. Overall a quality session. Will look forward to progress from next week.

Quieter day today, but routine remains the usual one: steps/workblocks/mealprep/admin work

Tomorrow very welcomed rest day

[Valerio Ghiglione]

Upper.
Good evening everyone!

Second last session of this training block where again I have assessed my execution and numbers for next weeks.
Busy day at work and haircut this afternoon!

Session was
– 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 Hummer curl x1

Will finish off this week with Lower tomorrow

[Valerio Ghiglione]

Rest day

Day started with usual cardio + steps. 11 am here in Italy and I have already boxed off half of my target steps for the day / house works / food shop and prep.

This afternoon a visit with my doctor.

Love days like this where there is lots work to do, never get bored.

Legs yesterday was a little off session. I will reassess the session to make it better.

[Valerio Ghiglione]

Push day.
Good session again. Set baseline numbers for the exercise and overall performance was good.

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. x2
Lying lat. raises x3

Other than that usual routine and life commitments!

[Valerio Ghiglione]

Pull day

Started the day with usual cardio + steps and meal 1.

2 full hours at work and then meal 2 prior to the session.

First one of this new block of work. Overall a good session. Numbers and execution are set. Now some more progress.

-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

[Valerio Ghiglione]

Rest day again today started with usual 30” cardio and first block of steps.

Busy week ahead so plan for today is good food prep and a few admin work to get through.
I will look to take a coffee or tea with my parents in the afternoon and then a chilled evening.

[Valerio Ghiglione]

Rest day today which means:
– 30’ fasted cardio
– food shop
– admin work
– steps
– house cleaning

Very welcomed rest today and looking forward to start the new training split from Monday moving on!

Hope you have a great weekend ahead!

[Valerio Ghiglione]

Lower 2 on the cards today.
Overall happy with performance. On most lifts I have solidified execution instead on other movements +1 rep which are always welcomed!

Now 2 rest days in front of me before starting the new training plan.

Routine remains as usual.
Have a nice day everyone!

[Valerio Ghiglione]

Morning guys, hope you are well!

Upper day today which will be

– S.A. Pulldown x2
– T bar row x2
– C.S. Row x2
– Upper back Pulldown
– Chest flyes x3
– Y raises x2
– Overhead rope ext. X3
– push down x2

Rest of the day will be spend at work as routine.