Valerio Ghiglione
Forum Replies Created
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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!
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Rest day
Leg session yesterday was a good and progressive one and can t lie after 3 consecutive training days, a rest day is always welcomed.
Set up for this session was:
– Seated Calves x 3
– Adductor x2
– Lying ham curl x2
– Leg ext. x2
– Hack squat x2
-DB rdl x1
– Controlateral split squat x1
Usual rest day set on Thursday:
– steps
– work blocks
– food shop / prep
– house works
– chill in late afternoon / evening -
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
Solid session this morning. Up in weights or reps on most exercises trying to keep things as standardized as possible.
Daily routine locked in as usual. -
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
Great start of the week with pull. Hitted new numbers. Some lifts will solidify load next week before an increase.
Morning/afternoon blocks work as usual with meeting and so on.
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Rest day
Lower yesterday as last session of the training week was again a good one. Progressions coming each week and now patience is key to keep this momentum moving.
Rest day today,
Morning spent to do all food prep / shopping and house works for the following week. Meals and steps in between of course and in afternoon will simply try to chill. -
Upper
Usual day to day routine which I much enjoy. Fasted steps / meal 1/ First block of work / Pre meal 2 and WU.
Pretty much progressions on most exercises. Now rise and repeat
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)
Rest of the day spent at desk to work
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Brief recap of this last couple of days.
Both push on Tuesday and legs yesterday were on the way up.
I have noted on my log only a few things which J have to perform better from an execution standpoint before a load increase and will be my aim next week.Other than that rest day today which will consist of: meal prep / food shop / house works / admin works / a few calls and steps ofc..
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Pull
Week started with a quality pull session. Happy with performance and looking forward to progress it next week. I have already some performance goals and cues on my form to get better.
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
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Rest day
Morning activities ticked off before a nice chilled afternoon which will be spend with my parents.
And an early bed time for myself. -
Lower
With performance on the way up during each session, enjoyment for training is there. TBH there has been always but the last few months last year haven’t been great and only when I started this training block I really re-found it.
– Triceps push down x3
– Prime Lying ham curl x2
– Rdl x 1
– GYMLECO Leg press x 2
– Prime lying ham curl x 1 (all pin 3)
– Smith split squat x1
Productive day so far with work and in line with schedule.
Early night and rest day tomorrow. -
Rest day
Nice rest day and also enjoyed my birthday with my family. I didn’t go out for food or anything, just spent quality time in a coffee with them which was really relaxing.
Morning spent to meal prep and food shop for the rest of the week -
Legs
Last day of the year and couldn’t except with a Leg session.
Really happy with how things are going at the moment performance wise and definitely more excited for me!
I wish to all members and athletes a happy 2026!
Let’s smash it -
Push
Early session this morning but nonetheless a good and most importantly progressed one.
Definitely in the groove now so try to keep going with it.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. x3
Lying lat. raises x3 (R.P. Last set)