[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.

[Valerio Ghiglione]

Good morning guys!

After literally 7 months of no log, I would like to take care of it again from now moving on, reposting my day to day progressions and sometimes even failures as part of our life!

These past few months have been really rough from a BB side but now we are moving on and we are trying to improve as always!

At the moment I m self coached, so the plan (diet and training) is structured by myself, implementing obviously cues/strategies from the TBJP athletes (like JP/MEG/KUBA) to make better and more linear progress!

I m on a deload week where I m training 4 times: UL rest UL rest rest

From Monday my aim is to start a new training block:

Pull/Push/Legs rest Upper/Lower triceps/rest. Working sets between 12/17 sets, clean failure, no forced reps and reps past failure.

Output at the moment consists of:

30 mins of daily cardio

Between 10/12 k steps

Diet tracked through Cronometer composed by food I know I digest well and enjoy.

Sleep (8 hours average) and recovery are always consistent at the moment and my aim is to try to keep them like this even with a different work schedule if it will be necessary.

• This reply was modified 10 months, 3 weeks ago by  Valerio Ghiglione.

[Valerio Ghiglione]

Training was epic today! First time in a while where my niggle hasn’t bothered me 🙂

Nathan is very happy with my check in, no changes this week just need to keep doing what I am doing 🙂

I saw someone in the gym today who follows my log which was lovely 🙂

Yes, I was myself the guy from Italy in the gym today who just had a catch up with you! It was lovely, thank you for sharing your time with me yesterday!

[Valerio Ghiglione]

Morning guys,
Couple of more stressfull days, however everything is going well!

Hour shift has been “harder” this morning 😅 but we crack on as usual.

Normal rest day routine today

[Valerio Ghiglione]

Hi Damian, firstly congrats for your life transformation! Really inspiring!

Definitely curious to follow your log from now moving forward!! Max support from members of the site as always!

[Valerio Ghiglione]

Hey guys, so this morning push session was a good one. Very pleased with performance.

Session was:
Seated laterals machine
Smith incline
Chest press cybex
Jm press
S.a. Lateral
S.a. Overhead ext.

Monthly order from TBJP delivered and can’t wait to try some new flavors in following days!

Pull tomorrow.

[Valerio Ghiglione]

Usual rest day, after 2 productive sessions. Both upper/lower saw progressions in same shape or form so very pleased.

Not much else to report apart from I can’t wait my monthly order from TBJP with new 50g packets of COR!! Just curious to try new flavors!