Valerio Ghiglione
Forum Replies Created
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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
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! -
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.