Valerio Ghiglione
Forum Replies Created
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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
Productive session this morning. All movements felt good and took progress on every exercise.
Rest tomorrow and a busy day planned. -
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 reps last set)
Quality session this morning. Slightly up in load this time and focused on getting more reps or better execution.
Currently getting steps in in between UNI.
Will get home, shower, last meal then an early bed.
Check in tomorrow with Meg aswell! -
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
Started the training week with pull. Got nice progressions today but aim next time is to tidy up some executions and get + reps if they are there!
Uni lecturers and study today. -
Rest day
Usual Sunday rest day. A lot of admin stuff to get done in the morning, plus meal prep and some food shopping for the week ahead.
Looking forward to wind down a little more in the afternoon prior to evening and an early bed time. -
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
– Standing calves x3 + RP
A relatively “short” but nevertheless intense session. Got progress and happy about my lifts.
Rest tomorrow -
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
– DB curl x1 (R.P.set)
Really solid session this morning with progressions across each exercise and I can’t be more satisfied with that.
Apart from training life / routine is very locked in. -
Rest day
Morning started with my usual cardio/steps/and meal 1.
Food shop and meal prep for the days ahead and a full UNI lecture boxed off.This afternoon will be spent with a consult call in a coffee shop + some down time to reset.
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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
Successfull session this morning. To be fair didn’t expect today’s rate of progress as I felt a little off but once in the groove everything clicked.
Uni lectures cover most of my days now beside my usual BB routine.
Time to rest -
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
Happy with today’s performance in the gym and full day of work in front of the deck for UNI online lectures.
Rinse and repeat -
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
Pretty solid start of the week.
Session this morning was a progressive one and on top a busy day.
Routine is dialed in and I am working to make it efficient even more. -
Rest
Day started as usual at 5:00 am with fasted cardio/steps whilst listening to some podcast or reading on this forum
On the schedule for today:
Food prep
create some contents
spend time with my parents
recovery of course -
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
– Standing calves x3 + RP
Last session of the training week and a good one regarding the progress made.
Small but consistent progress and is what all matters
Busy day but feel lucky being busy! -
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
– DB curl x1 (R.P.set)
Solid and progressed session this morning. ATM I m enjoying exercises / rep ranges I m working with so no need to change anything for the sake of it.
Intense afternoon of uni lectures to add to.
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Hey mate!
Firsly thanks for following my log!
At the moment me and my coach Meg have set small goals each week to keep improving my recovery process which is on the way up and getting better but no where near where it should be so the process is still very long!
However, general day to day energy is getting better, mood is good and progress in the gym are improving so can’t complain!
happy to hear this mate! patience is the name of the game here!
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Definitely 100% -
Hey mate!
Firsly thanks for following my log!
At the moment me and my coach Meg have set small goals each week to keep improving my recovery process which is on the way up and getting better but no where near where it should be so the process is still very long!
However, general day to day energy is getting better, mood is good and progress in the gym are improving so can’t complain!