Thank you everyone for your feedbacks. Very helpful 😊🙏🏻

No, i haven’t. Just thinking about giving it a try when the push phase starts next week. Have pics but don’t feel comfortable posting them here. Sorry.

Good afternoon everyone, currently finishing a mini cut and starting a push phase next week. Doing Push & arms 1 / Back & Hams / Off /Legs 1 / Off / Push & arms 2 / Pull & Side Delts / Off / Legs 2 / Off but want to give a try at the upper lower split for this push phase ahead as I’d like to see if I can bring up overall size quicker by having…

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My go to is Cookies & Cream COR + Strawberry Cheesecake Whey

With 2 rotations of PPL I have them at the start in one session and at the end in the other after the compounds. Works pretty well for me, but try it for yourself and see what’s best for you 🙂

I’ve never used NPP or Primo, but used Deca before and got some decent muscle gains. I’ve used this amount of test before with Eq (a drug I certainly don’t miss a bit), and E2 was not an issue (based on blood work I’ve done back then).

Thank you for your feedback 🙂

Hey everyone,

I’ve been on a mini cut during 12 weeks and on the last 3 I’ve been on maintenance phase. Dropped from 94,5kg to 86kg (lowest weight in the last year) and now in the maintenance phase with some extra food got to 88-89kg with approximately 12-15% bf.

Current diet:

TD 3003 (272g P, 346g C, 59g F)

NTD 2077 (216g P, 193g C, 49g F)

Allowed 1…

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Good morning,

One of those leg days I’ll remember for the next days for sure. Struggled a bit also due to cardio as flu didn’t help at all but still, a successful day in the office as all big lifts progressed.

Weight: 86,3kg. Increased carbs as fatigue was starting to take place and dropped more than 1kg. Energy wise, feeling much better…

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Good morning,

Very exciting first days in Manchester. Environment at FLF couldn’t be better as for work as to workout.

Still getting used to some new machines but everything I had back at Blvckout I have it here so that’s not a limiting factor. With a bit of flu on these last days but nothing major.

Today we go for legs in the afternoon.

Have a…

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Good afternoon

Very happy with yesterday’s pull session. For the first time in quite a while, tried 200kg deadlift and felt pretty good.

Rest day today, with just a bit of work in the morning. Will take the afternoon to rest and recover for tomorrow’s leg session after a very busy working morning.

Cheers

Good afternoon,
After a crazy day with clients, leg session went down. Not the best tbh. By some reason wasn’t able to properly connect on some exercises, including the pendulum squat right at the start. Top set didn’t go as well as it should and couldn’t switch off which affected the rest of the session. Lessons learned, nothing to do… Read more

Good evening,
The best for last, and what a way to finish this trip. Brutal leg session at COJO with big man Joe Ballinger who made sure I gave everything I had and showed me how much more I can put into every session from now forward.
To Jordan and Corinne, thank you for having me at your sanctuary 🙂🙏🏻 hope to have another chance… Read more

Good morning,
Push session yesterday at FLF oriented by Oscar. Honored to meet my mentor and having this opportunity. No need to say how much value it brought. Not only I’m learning how to work harder but mostly how to work smarter which will be very beneficial for my progress not only as a bodybuilder but also as a personal trainer.
Today… Read more

Good evening,

Great day and great leg workout at Ultraflex. For a long time i wanted to train there and today had that luxury. Couldn’t ask for a better environment and variety of equipment. Had to try the cybex hack squat of course. Now i understand it’s so famous 😰

Also had the chance to meet these two great athletes and persons 🙂Thank… Read more

Good afternoon,

Another successful leg day. Despite the mood and feeling a bit tired almost everything went perfect today, specially the pendulum squats, where the load went up to 95kg for 6 reps. Tough battle for the 5 plates incoming 😉 Really looking forward for the next leg workout as it will be in England where i´ll be going this…

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Good evening,

After a great show, back to work and to training, today with a pull session. Not the best tbh, as slept a few hours less this night and that reflected on the performance, specially on the deadlifts. Early bed tonight for sure.
Also today at Blvckout gym had the visit of GASP crew. Very happy with the oportunity to learn in person…

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Good evening,
Attended the Portugal NPC nationals and the pro qualifier and what a show it was. Great athletes and great environment, from the morning until the evening it was top. Events really motivate me even more to put the work to one day be on that stage. Also had the fortune to meet 2 of the greatest coaches the industry, Read more

Good morning,

Tough morning as my legs are smashed from yesterday´s workout. Big movements are getting better and better each session and that translates on the log book. Looking forward to see what the transition to a surplus phase will bring 🙂

WORKOUT
Lying leg curl x2
Pendulum x1
Leg press x2
Leg ext x2
Split squats x2
45 hyper extensions x3

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Like Meg said, perhaps it´s because of your mechanics, however, before performing the SLDLs, you could do some mobility drills focused on your posterior chain (if you´re not doing it already) and see if feel better on the movement. If you still struggle, than yes, try the bumper plates.

Good morning,
Not much to say about yesterday’s pull session. Felt quite well, however, wasn’t able to progress on the deadlift which was the main goal but still was a pretty good one.
Weight: 92,6kg
Some of the update photos sent to Ross as we start the last week of maintenance.
Total rest day today. Meal prep, visiting family, reading… the… Read more

Good morning,

First pull session of this program. Almost the same exercises with some small changes. SLDL was taken and now it´s conventional deadlift which yesterday manage to do a PB with 6x200kg 😀 (pure happiness hahah)
Rest day today as my back is totaly destroyed. Tomorrow will be doing the new leg session, the most expected one 🙂
Cheers

Good afternoon,

What a leg session! Was struggling with this workout in the last 2 times i did it but today felt pretty well. Didn´t progress in every movement but did in some and didn´t regress in any. Good day at the office 🙂
WORKOUT
Adductors x2
Pendulum x3
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2
Standing calf raises…

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Good afternoon,
Despite not reaching the 6x200kg on SLDLs pretty happy with today’s pull session. Progressed on every other movement (but that 6th… 😅).
WORKOUT
SLDL x2
Prime plate loaded seated row x2
Extreme row x2
Wide grip lat pull down x2
Rear delt row x2 (with RP on last set)
Shrugs x1
Preacher curls x3

Weight: 91,1kg

Rest day… Read more

Good afternoon,
Chest focused push session. Still with the disastrous last one in mind, this one had no option but to be a successful one and it was 🙂 felt perfectly in every movement and progressed in almost every one of them.
WORKOUT
Nautilus chest press x2
High inclined smith press x2
Dips x2
Peck deck x2
Prime seated laterals… Read more

Dragons dont cry bro! Looking forward to hear those news. Ill be doing the opposite soon: switching from Justin to a portuguese prep coach.. guess who (not ruben).[/quote]
There’re still a few 😅🤷🏻‍♂️

You better save that money mate… will cry in the end.

Who is your new coach?

Stay strong.[/quote]
Like you cried in September 🤣🤣 jokes aside, will be good to be back and do something different outside the usual routine.
News soon… 😉

Good afternoon,
Pretty beaten after today’s leg session. Dropped a bit of load in order to reach the higher end of the rep range and get some extra volume.
WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extensions x2
Seated leg curl x2
Adductor x1
Seated calf raises x3

Weight: 91kg. New plan will be ready by the end of the… Read more

Good morning,

Yesterday, and after 2 great years, the work with my coach ended. Very grateful for what he has done for me and the friendship we built that will persist. Now it´s time to move forward and start something new and BIG! News soon…

As for the workout, after a little bit extra carbs yesterday, pull session went through the roof…

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Good evening,
Very good push session. Progressed some movements, which isn’t usual while cutting but pretty happy with it.
WORKOUT
Lying cuff laterals x2
Prime neutral grip shoulder press x2
Weighted dips x2
Peck deck x3
Single arm laterals x2 (last set with 2 RP)
Prime single arm triceps ext x2
Assisted dips x1
Single arm cable curls… Read more

Good afternoon,

Tough but good leg session yesterday. Took some load of some movements which i wasn´t happy with form and execution and certainly paid off 🙂

WORKOUT
Adductors x2
Pendulum x3
Leg extensions x3
Lying Leg curl x3
Kneeling single leg curl x2
Glute drive x2
Standing calf raises x3

Weight: 91,2kg

Rest day today, with all the work concentrated…

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Good evening,
After a terrible workout the next one is always great and today was no exception. 5x 200kg on SLDL 😁 the day arrived and the goal was achieved. Now let’s aim for more 🙏🏻
WORKOUT
SLDL x2
Prime plate loaded lat row x2
Extreme row x2
Wide grip lat pull down x2
Rear delt row x2 (with 1 RP on last set)
Shrugs x1
Preacher curls… Read more

Good afternoon,
Defiantly not a good day at the office 😔 perhaps the worst push session I’ve had in months. Could use many excuses but the truth is today my mind wasn’t there. Perhaps shouldn’t but when this happens I get absolutely mad at myself but now it’s time to understand what went wrong and correct until the next session.
Weight:… Read more

Good morning,
Not the best leg day. Strength was a bit off, nothing major but felt it.
WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extensions x2
Seated leg curl x2
Adductors x1

Weight: 91,2kg.

After speaking with my coach he decided to extend this cruise phase until the end of May, when prep start at 20 weeks out.… Read more

Good afternoon,
Nice pull session. No major progressions but was able to maintain a good performance.
WORKOUT
Prime plate loaded single arm lat pull down x2
T bar row x2
Nautilus single arm lat row x2
Smith bent over row x2
Reverse peck deck x2
Inclined DB curls x2

Weight: 92kg.

Rest day tomorrow.

Cheers ✌🏻

Good evening,
Much better push session today then the previous one. To avoid strength drops, slightly increased the load at almost every movement and performed the lower end of the rep range and I’m glad I did it.
WORKOUT
Lying cuff laterals x2
Prime neutral grip shoulder press x2
Weighted dips x2
Peck deck x3
Single arm machine laterals x2 (2… Read more

Good evening,
Leg session done. Sunday afternoon, almost empty gym, perfect environment 🙂 always very grateful to be able to train with someone who takes himself to the limit and make sure I do the same 🙏🏻
WORKOUT
Adductor x2
Pendulum x3
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2

Weight: 91,2kg. Big weight… Read more

Good afternoon
Strong pull session. Unlike the push session, strength not only didn’t go down but increased 😅 PB on SLDL with 195kg x7. 200, I see u and I’ll get you 😏
WORKOUT
SLDL x2
Prime plate loaded lat row x2
Extreme row x2
Wide grip lat pull down x2
Rear delt row x2 (1 RP on last set)
Shrugs x1
Preacher curls x3

Weight:… Read more

Good morning,

Tough push session yesterday. Maintained all the numbers but felt so hard, specially on the compounds. Something that was already expecting tbh. Everytime a cut starts and weight drops, push session always gets affected.

WORKOUT
Nautilus/gym shop chest press x2
High inc smith press x2
Prime dips x2
Peck deck x2
Prime seated side…

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Good afternoon,
Pretty good leg session. Unfortunately didn’t make the 20rep mark on the smith squats but still progressed.
WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extensions x2
Seated leg curl x2
Adductor x1
Seated calf raises x3

Weight: 92,6kg

Rest day tomorrow. Not such a busy day with all the work in the morning so… Read more

Good morning,

Very good pull session yesterday. Got a last minute training partner and surely came handy to bring that extra intensity.

WORKOUT
Single arm prime plate loaded lat pull down x2
T bar row x2
Nautilus single arm lat row x2
Bent over row with deadstop x2
Reverse peck deck x2
Inc. DB curls x2

Weight: 93,2kg

Check in with coach yesterday.…

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Good morning,
Pretty good push session. Despite lowering food and PEDs still feeling quite strong. Tried some new equipment that arrived at my gym to replace other and they are very much approved 👌🏻
WORKOUT
Lying cuff laterals x2
Neutral grip shoulder press x2
Weighted dips x2
Peck deck x3
Single arm machine laterals x2 (w/ 2RP on last set… Read more

Good afternoon,
Not very happy with today’s leg session tbh. Didn’t have my usual spotter on the pendulum. He already knows what to do and what not to do at every inch of each rep and for someone new it’s always hard to understand at the first time what I want and need of the set. New opportunity to progress in 10 days 😉
WORKOUT
Adductor x2… Read more

Good afternoon,
What a pull session 🔥 195kg x6 on SLDL which makes me firmly believe that until the end of the off season the 200kg will come 🙏🏻 after that progressed also at every row which is kinda hard after killing myself at SLDLs 😅
WORKOUT
SLDL x2
Prime plate loaded seated lat row x2
Extreme row x2
Wide grip lat pull down x2
Dual cable… Read more

Good evening,
Very busy day with PT clients since early morning until late afternoon. Still manage to workout at my usual hour. Push today with some PBs. Nautilus/gym shop press is almost at 5 plates 😁let’s see if until the end of this off season i hit this personal goal
WORKOUT
Nautilus/gym shop chest press x2
High inclined smith press… Read more

Good evening,
Leg session this afternoon. Finally got to the 8plates/side on the hip press with this set up. One of the hardest exercises I’ve been battling rep after rep. on both top and back off set were to the limit and after that was ready to go home 😅 💀
WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extension x2
Seated leg curl… Read more

Good afternoon,
Successful pull session today. Was feeling a bit lazy (like always in rainy days 😅) but when the workout started everything just fired up.
WORKOUT
Prime plate loaded single arm lat pull down x2
T bar x2
Nautilus single arm lat row x2
Smith bent over row x2
Reverse peck deck x2
Inclined DB curls x2

Weight: 95,5kg

All the… Read more

Good evening,
Solid push session (shoulder & triceps focus). Progressed the major lifts and also the isolated. Good day at the office 🙂
WORKOUT
Lying cuff laterals x2
Neutral grip shoulder press x2
Weighted dips x2
Peck deck x3
Single arm machine laterals x2 (last set with 2 RP)
Single arm triceps extensions x2
Body weight dips x1
Single… Read more

Ideally, the workout and cardio should have some hours gap in between, however, if that’s not possible do it in the end of your session. If you can do it first thing, I’d go fasted but that’s my personal preference as it helps me to regulate my appetite and get me ready for the day but do what suits best for you and that you can adhere and… Read more