[Valerio Ghiglione]

Early morning for me as usual. Woke up 4:45 – then steps – Meal 1 and now meal prep.

Yesterday session was a decent one again. This week is all about build momentum with this split and some “new” exercises. Today last day in the gym…. Density day.

Session as follow:
– Seated ham curl
– SLDL
-leg press
– hip trust
– s.a. Pull down
– lat row
– cable upper back row
– rear delt cable flyes

[Valerio Ghiglione]

Good morning guys,
No changes to food yesterday after the first check in with Meg.
Only dropped a little bit cardio. We want to collect data’s in these first few weeks before making any big changes.

Today push day. I feel better today. Let’s see how the session will go.

[Valerio Ghiglione]

Last session has been really disappointing. Maybe we have to revisit my split/volume. After legs my recovery takes a hit and running upper/lower/ and the third day pull+DELTS is too much right now.

Rest day today and check in day. Will see the changes.
Usual day which will spend to do:
-admin work
-food shop/ food prep
– steps
– work
– posing

[Valerio Ghiglione]

Yesterday’s session was again quite good. Due to some movements were the same I ran previously, on those one I already took slightly progressions (always +0,5 / 1 rep)

Today last session of the 3 training days in a row: pull + side delts.

Weight this morning is down and like I said yesterday my overall mood isn’t t sky high but we crack on.

[Valerio Ghiglione]

Morning guys,
Yesterday I run the first session of the new split since working with Meg and it was Upper. Satisfied with it, settng baseline numbers and execution.
Today lower on the cards and it will be the same of yesterday’s session!

I m feeling a little be under the weather at the moment from a mental position. I see myself very lean but at the same time very weak and small. Part of the process

[Valerio Ghiglione]

Today first session with the new split.
Movements wise they are very similar to what I was doing previously just in different position in the session.
So reset numbers/execution ready to take progressions in the coming weeks/month.

Apart from that just usual day at work this afternoon! Have a nice start of the week guys!

[Valerio Ghiglione]

Early start of the day for me as usual.
Cardio 20 mins ticked off / steps / abs.
Rest day again today and from tomorrow first day with the new set up.

Split will be:
Upper
Lower
Pull / side delts
Rest
Push
Density
Rest

BW hasn’t t moved at all. Only 0.1 kg up from yesterday.

[Valerio Ghiglione]

Morning guys, first day on plan.
This week end the coach said rest and it is what I m doing.
Plans now are to do a recovery phase this month and take bloods prior to start our off season in December. Can’t wait, the plan looks great.
I waited this moment for so long, having a coach and start a new journey was what I needed!

[Valerio Ghiglione]

Upper today on the menu.
BW is stable due to the fact that after my “mock prep” I decided to not touch calories before I chose a new coach to be in this way in the best position to start the new program!

[Valerio Ghiglione]

Upper today on the menu.
BW has been stable due to the fact that after the “mock prep” I decided to not touch calories before I k

[Valerio Ghiglione]

Rest day today. Yesterday session despite everything was really great!
Cardio this morning as usual, and steps. Plans for today:
– food shop/prep
– house work
– visit my grandparents
– posing
-work this afternoon

In waiting for Meg’s plan..

[Valerio Ghiglione]

As written in previous posts, after this “mock prep” (due to the fact that I should have competed 2 weeks ago but after healthy problems with my family I took a step back and decided to not compete) now I took the decision to be coached again and my choice has fallen on Meg of course.

Plan right now is to manage this phase as best as possible and later on start our off season for our debut in WNBF in 2027 hopefully!

These past months have been tough mentally with my family mainly, hope things now will settle and I can focus more on my journey and true passion!

[Valerio Ghiglione]

Morning guys. Apologize for yesterday but it was a pretty busy day!
Went to see the house I would rent and it was nice. Now it s only down to me if I want it or not. We will see how things will go next week! Because as I said I want to move to another city simply to train in a better environment (at 360 degrees)

Today leg day. Ready to smash myself before tomorrow’s rest day!

[Valerio Ghiglione]

Cardio boxed off this morning as usual. Now onto meal prep then meal 1 which is my Pre.
Push session today. Let s see how it goes.

Tomorrow I will train to another gym because I will have an appointment for renting an house, because yes I took the decisions to move to another city to pursuit this passion… stay tuned!

[Valerio Ghiglione]

Rest day. Woke up this morning feeling well rested and realized that I slept one more hour due the exchange of hour time ahhaah so a total of 9:00 hours of sleep.

Apart from that a pretty ethic rest day today.