[Miguel]

Hey mate…glad to see you keep progressing and have Ruben training with you times to times. Have you tried tren e in the past? How are the sides ar that dosage? If you manage them well i am afraid you will want tren in every next cycle eheh

Hey Jorge, nope, never tried tremb E. Only tremb A in prep. If it gives me the same strength as trestolone gave I’ll be super happy 😀 let’s wait and see… only the logbook will tell hahah

Instagram: @pt_mconstante95

[Miguel]

Agree with Kuba. Do you really need those advanced techniques? Can you make progress while using them like you would with straight sets, with progressing overload and great form and execution?
Not saying you shouldn´t trust your coach, don´t get me wrong, you hired him for a reason but always have a critical spirit and see what suits best for you

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Delt & triceps focused push session done. This variation it´s the one i most struggle with but still progressing slowly and yesteday was no exception 🙂

WORKOUT
Lying cable cuff laterals x2
Prime neutral grip shoulder press x2
Weighted dips x2
Crossover x3
Single arm machine lateral raises x2 (last set with 2 RP into partials)
Prime single arm tricep extensions x2
Body weight dips x1
Single arm standing cable curls x3

Weight: 91,3kg

Changes in cycle by adding Tremb Enanthate and now it´s:
– 1ml/300mg Test E: Monday and Thursday
– 1ml/300mg Equipose: Monday and Thursday
– 1ml/200mg Tremb E: Monday and Thursday
– 1mg Anastrozol a day

After work, time for pull 🙂

Cheers 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Much much needed rest day as yesterday me and my coach killed each other on leg workout. Introduced him the 3s hold pendulum… “That’s sick!” his words translated hahah

WORKOUT

Adductor x2

Pendulum x3 (set1: 3s hold; set2: 1s hold; set3: no hold)

Leg extensions x3

Lying leg curl x3

Kneeling leg curl x2

Glute Drive x2

Standing calf raises x3

Weight: 91,7kg

Just a PT session today and after that some posing practice with coach in the gym, even thought sending the update pictures this morning as always.

Have a great Sunday team 🙂

Instagram: @pt_mconstante95

[Miguel]

Hi Miguel, i currently do 5 sets of biceps on pull and 6 on triceps so not crazy high volume. I could maybe drop two sets from each and add them to my leg day perhaps?

Sorry for late response. If you already feel worn out perhaps the volume it’s too high but for that you need to address recovery, so, only you can determine that. For biceps, if you don’t like to add anything else on leg days, you could include one exercise on push with VERY low volume just to give a little stimulus and on the next day, on pull, you can perform 1 or 2 exercises with higher intensity. As for triceps, if you have two rotations, use one of the push workouts to focus more on triceps and on the other one still train them hard but with lower volume. But as Nathan said, do what suits best and what you enjoy the most 🙂

Instagram: @pt_mconstante95

[Miguel]

Hey Evan, you could add the cable pullover to work the lat in the lengthened.

Instagram: @pt_mconstante95

[Miguel]

Hey Will, before adding an arm day i would see if the volume of arm work on push and pull is adequate. Perhaps with a lower volume, higher frequency approach not only you would have time to performe it but also provide a good stimulus. I´ve had the same problem, specially with biceps after pull and this worked pretty well for me.

Instagram: @pt_mconstante95

[Miguel]

PULL

Tremendous pull session. PBs all over the place! Very glad after quite a while having the chance to workout with this great great coach and friend. Always in my corner not only on coaching but also in every aspect of life when I needed. I firmly believe that this will be the year he’ll get his pro card and 1000% sure I’ll help him with everything i can.

WORKOUT

SLDL x2
Prime plate loaded seated row x2
Extreme row x2
Wide grip lat pull down x2
Face pull x2
Shrugs x1
Prime Preacher curls x3

(@youngoscar he approves ?)

Very needed rest day tomorrow. Saturday we’ll do another workout, but this time… legs ??

Cheers ???

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Another great push session. Compounds are progressing better than ever.

WORKOUT
Nautilus chest press x2
High inclined smith bench press x2
Prime dips machine x2
Peck deck x2
Prime seated lateral raises x3
Reverse crossover x1 (with 2 RP)
Dual cable pushdown x2
Hammer S. Single arm curl x1

Weight: 93kg

Pull day today, after work and with a special training partner: my coach 😀 for quite a while we don´t train togheter, so, it will be fun. Let´s see if i can keep up with a 115kg bodybuilder haha

Have a great day everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Very intense leg session yesterday. For sure this one will leave me sore for the next days. Hip press always beats the hell out of me.

WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extensions x2
Seated leg curls x2
Adductor x1
Seated calf raises x3

Weight: 92,8kg. As the week before, this past Sunday did some posing practice with my coach. Good feedback, where he highlighted leg development, which for me it´s a win since i didn´t like how they looked on stage at all and told myself i would bring them up no matter what. The work continues 🙂

Glad that today is a rest day (couldn´t be any other way haha). Tomorrow, back for push.

Cheers 😉

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Total day off today just with some PT sessions in the morning. Pull session yesterday was a very good one, with small progresses in every movement.

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 crossover x2
Inclined bench DB curls x2

Weight: 92,6kg. Bigger jump due to the refeed, but in the last days was already going up now with more food and also with the increment of humalog.

Totally recovered and fresh for tomorrow hit legs. Can’t wait to get back on that hip press and do better then last time as it’s a movement i’be been struggling a bit.

Have a great week team ?

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Successful push session where finally was able to break the plateau at shoulder press that was already pissing me off ?

WORKOUT
Lying cuff raises x2
Prime shoulder press x2
Weighted dips x2
Crossover x3
Single arm side raise machine x2 (2 RP on last set)
Prime single arm tricep extension x2
Body weight dips x1
Single arm cable curls x3

Weight: 91,8kg

Today, after meal prep and clients training program designs, time for pull.

Have a great weekend everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Legs are pretty beaten after yesterday´s session. Pendulum squat it´s progressing like never before where now i´m almost reaching 4 plates again but now with the 3s pause. The battle continues! 🙂

WORKOUT

Adductor x2
Pendulum x3 (set1: 3s pause; set2: 1s pause; set3: no pause)
Leg extension x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2
Calf stuff x3

Weight: 92,2kg

Rest day. Tomorrow will have one my training partners coming by to do a push session.

Cheers

Instagram: @pt_mconstante95

[Miguel]

Welcome Sérgio, looking forward to follow your journey. Always good to see “tugas” here haha ??? ??

Keep in touch ? abraço

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Tough pull session. Progression was made, however, felt very beaten, specially after the SLDL. As it was the first exercise, the rest of the workout became much harder than usual, but, manage to do it successfully.

WORKOUT
SLDL x2
Prime plate loaded lat row x2
Extreme row x2
Wide grip lat pull down x2
Rear delt cable row x2 (RP on second set)
Shrugs x1
Prime preacher curls x3

Weight: 92kg. New update on the diet plan with some extra food.

Much needed rest day today. Tomorrow -> Legs 😀

Cheers 🙂

Instagram: @pt_mconstante95