Valerio Ghiglione
Forum Replies Created
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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. -
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. 20)
Morning push session was a solid one taking progressions across all movements.
Check in photos done for tomorrow check in and just a usual day at UNI -
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
Solid start of the day with UNI work and a progressive session this morning.
Routine is pretty good at the moment and trying to keep this momentum for as much as possible. -
Rest
Usual Sunday Rest day today.
Meal prep and food shop planned for this morning before a pretty relaxed afternoon with my mum most likely in a coffee shop.
An early night planned for this evening before another week comes around. -
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
Progress is on, which I m happy about it!
Coach is happy too so that makes me more confident and happy obv.Pretty smashed post legs as always, so a quiter afternoon before an early bed time
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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)
Progressive session this morning. Happy with that. Last day at UNI before 2 days off from it!
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Rest day
Mid week rest day.
Already food shop/ food prep for following days to get ahead aiming to finish all my non-negotiable before this afternoon which will be spend with my mum in a coffee shop most likely just to chill.An earned early night to get after the following days.
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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
A solid and progressive session this morning,
Check in and both my coach and myself obv are happy about the progress so far BUT we can improve as always.Rest of the day spend at UNI for lectures. Definitely ready for an early night
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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)
Performance on the way up, happy with that one.
Afternoon will be as usual with UNI lectures.
Check in photos taken this morning for tomorrow check in day! -
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
Start of the training week with Pull,
Another session which saw progress which I m happy about.
UNI lectures planned for this afternoon. -
Rest day
Rest day on Sunday as usual. The day of the week dedicated for re-organizing things and having everything settled for the new week.
So no highlights for today just a standard day with UNI work, house works, food shop and a relaxed afternoon before an early night
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– 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
– Smith Hip thrust x1
– Standing calves x3 + RP15
Final session of the training week. Happy with all lifts and small progress in this session.
A much more relaxed afternoon with only food shop and food prep.
Definitely another early night for me today!