Valerio Ghiglione
Forum Replies Created
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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! -
Rest
Usual rest day routine for me today. Trying to rest as HARD as I can like the training aspect.
Usual RD bits:
– cardio / steps fasted
– meal prep / food shop
– house works
– UNI lecture
– recovery boots 30
– meals in between -
Legs
– Toe press x 3
– Adductor x2
– Lying ham curl x2
– Leg ext. x2
– Hack squat x2
-DB rdl x1
– Controlateral split squat x1
Solid session today, with the progress I have taken.
Legs yesterday seemed to not have fully recovered but once I was warmed everything clicked -
Push
Abs crunch x2
S.A. Push down x2
Neutral grip shoulder press x2
Flat chest press x1
Incline chest flyes x2
Skullcrusher x3
Lying lat. raises x3
Push is meant to be always a trigger session. We have to be patient and take progression when we are allowed to do it! (Even in other sessions for sure but more so in this case)
Progressions taken and happy with that.
Apart from that usual routine today with study/work blocks – meals – steps in between -
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 cable x2
Morning started with my usual 1 work block after fasted steps / meal 1.
Good session to set the tone for the week.
Also started from today UNI, few lessons already ticked off and looking for to new ones -
Rest
Rest day today, plenty of house jobs to do as usual to get ready for next week as well as meal prep and food shop.
Moreover this morning I will attend to a great webinar delivered by @kuba on mitochondria’s so looking forward to that, always great to discover new things!
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Lower
Final session of the ticked off and a steady one. Today a reminder to myself that we can’t force progressions but they must be earned as an adaptation!
Layout
– 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
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Upper
Today’s session was a good one where I see some form of progression in each single exercise.
Apart from that usual work blocks / meal prep / steps in between.Layout of the session:
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)
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Rest day
Usual Thursday rest day here.
Daily non-negotiable already ticked off.An important day today since I will subscribe to UNI. Decided to start this beautiful journey alongside my other activities so looking forward for more.
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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
Another proper good session today. Progressions taken so homework done.
Rest of the day usual routine with work , commitments and things to sort through. -
Push
Abs crunch x2
S.A. Push down x2
Neutral grip shoulder press x2
Flat chest press x1
Incline chest flyes x2
Skullcrusher x3
Lying lat. raises x3
Started the day with my usual fasted steps / meal 1 and then work block before the session.
Added a few reps / load on most movements and we bring that at home for sure!
Rest of day spent at work, broken by short walks. -
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 cable x2
Solid and progressed session to start the training week.
Lots of work in getting everything ready to start UNI (sport and science degree) in a few weeks. Looking forward to it. -
Rest day
Sunday off is always dedicated to get everything ready for the week ahead.
Usual routine to RD:
– steps
– food shop and food prep
– posing
– house works
– admin work so sort off
– chill in the afternoon ready for an early bed time -
Upper
Solid session today.
Progress across all lifts either load/reps or execution and can’t complain about thatCable 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)
Next time will stick to same load on smith trying to get better quality reps or more reps just to ensure a linear progression
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Hey buddy, how’s your progress?
Hi Louis, firstly hope you are well to your side!
Currently training / life in general are very well settled and productive so can’t ask for more TBH!