[Miguel]

Good morning,

Very productive push session with progression across every movement. Hope my chest can recover in time of the next one haha

WORKOUT
Nautilus chest press x2
High inc smith press x2
Prime dips x2
Prime peck deck x2
Prime seated side raises x3
Reverse crossover x1 (with 2 RP and partials)
Dual cable pushdown x2
Single arm bicep curl machine x1

Weight: 91,4kg. Yesterday sent the update to coach and, since he was in the gym at the same time we did some posing practice.

Back to normal work routine after with gym floor work and PT sessions. After all that is done, time for pull 🙂

Have a great week everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good evening,

First day of the year of absolute rest. No PT sessions and no workout. Not that I was absolutely needing it but it felt good and tomorrow when I return to the gym for sure will reflect that ?

Will start with a push session, the one I most struggle with, so, first of many opportunities to improve it ??

Let’s make 2022 THE year!

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Pull session yesterday. Felt pretty good. Numbers keep going up and recovery it’s better everyday ? can’t remember the last time all these variables were in such a great place.

WORKOUT
Prime plate loaded single arm lat pull down x2
T bar row x2
Nautilus single arm lat row x2
Smith bent over row with dead stop x2
Reverse crossover x2
Inc DB curls x2

Weight: 91,8kg. For a few weeks I’ve been doing cardio every morning and just regret I didn’t start doing it before. It’s helping me so much in these new blast phase.

Last day of the year, however, still have some work in the morning and after that, a leg session ? is there a better way to finish off the year?! Hahah

Hope everyone has a great New Year’s Eve. All the best for each one of you and may 2022 be the year where everyone of us reaches their goals ??

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Successful push session yesterday. This changes in exercise order and selection are certainly paying off, specially on push, since it´s always been the workout i most struggle with. Progression across every set, either top set or back off 😀

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

Weight: 91,5kg.

Another day of work in the gym until lunch time. After that, time for pull session.

Cheers 🙂

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

What a leg session! Every movement progressed. Before each set felt very confident and fortunately it reflected in the end ? despite working out alone, had one of my usual training partners nearby since it was his working shift in the gym and that really came handy specially on the pendulum ?

WORKOUT
Adductor x2
Pendulum x3 (set1: 3s hold; set2: 1s hold; set3: controlled reps)
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2

Feel completely destroyed and ready to go sleep ?

Have a great week team ??

Instagram: @pt_mconstante95

[Miguel]

Hey buddy,

Good to know that there is another Portuguese here haha. I suggest you pass at blvckout, if you haven’t already been there. There are people there who really know a lot of gym equipment that can advise you the best way possible 🙂

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Hope everyone had a wonderful Christmas. Great time with family and a big boost to continue this journey 🙂 before that, had a great pull session with all big movements progressing. Strength and recovery are better than ever and that reflects in every session.

WORKOUT

SLDL x2

Prime plate loaded lat row x2

Extreme row x2

Wide grip lat pull down x2

Rear delt cable row x2 (1 Rest Pause on second set)

Shrug x1

Prime preacher curls x3

Weight: 91,6kg. For the first time I remember, didn’t have any cravings for sweets in Christmas, just real food.

After a rest day, today it’s leg day. With all this fuel, for sure will be a successful one hahah.

Have a great Sunday y’all 😉

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Very good push session this afternoon with one of the strongest training partners I have at blvckout. Nothing left in the tank for both of us.
WORKOUT
Nautilus chest press x2
High inclined smith press x2
Prime dip machine x2
Prime peck deck x2
Prime seated side raises x3
Dual cable push down x2
Single arm hammer strength bicep curls x1

Weight: 90,2kg.

Christmas Eve, however, still have some PT sessions in the morning and before dinner: pull session ? also with this great training partner, so, for sure will be another heavy session ?

As I probably won’t log it before Saturday, i wish a merry Christmas to y’all and your families ???

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Great leg session yesterday. After a few months smith squats are back and actually felt pretty good as i thought i would struggle to perform them after all this time.

WORKOUT
Lying leg curls x2
Hip press x2
Smith squats x1
Leg extensions x2
Seated Leg curl x2
Adductors x1

Weight: 90,6kg

Rest day it is with the usual gym/PT work. Push session tomorrow in the afternoon.

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Pretty beaten from yesterday´s pull session. Not many new movements however, being more precise on the ones i was doing before by correcting form made the workout much harder.

WORKOUT
Nautilus single arm lat pull down x2
T Bar row x2
Nautilus single arm lat row x2
Smith deadstop bent over row x2
Reverse crossover x2 (should be rev. peck deck but it´s broken :/ )
Inc. seated DB curls x2

Weight: 90kg. Refeed yesterday as usual on pull days.

Very needed rest day today.

Have a nice week 🙂

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Another push session done, this one with more focus on delts & triceps. Since it was the first time doing this workout with some new movements and others that I didn’t do in quite a while, had to spend more time looking for the right load for the working sets but in the end everything went pretty good. After the workout, as my coach was also in the gym we did some posing practice, something that I must be more regular with tbh. However, had a very positive feedback 🙂

WORKOUT

Lying cuff laterals x2

Prime shoulder press neutral grip x2

Weighted dips x2

Cable crossover x3

Single arm lateral machine x2 (with 2 RP on the last set and partials)

Prime single arm tricep extensions x2

Body weight dips x1

Single arm cable curls x3

Weight: 90kg. Although the feedback from yesterday’s posing session still sent pictures to coach this morning as I religiously do every Sunday morning.

No PT or gym work for today, however, will be there to hit a pull session 😀

Have a great Sunday team 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Legs yesterday and now i predict a very difficult day of work hahaha the changes in the workout structure are being very positive and allowing me to improve the quality of my training, both execution and intensity.

WORKOUT
Adductors x2
Pendulum x3
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2
Calf stuff x3

Weight: 90kg. Despite food increment and restarting the gear, the weight doesn´t go up. The amount of food is already higher then it was at the end of the last blast phase. Will update my coach and see what he´ll decide.

Have a great day everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Pull session with some changes however, pretty effective. Slight decrease in volume which helped to improve the form in some exercises while being able to keep intensity high. Pretty happy with these changes 🙂

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

Weight: 90,3kg.

Rest day it is with the usual gym/PTs work. Tomorrow, legs time! 😉

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Very successful push. Compounds are progressing again which is always a great feeling specialy on push since i´ve struggled a lot during the years to progress.

WORKOUT
Prime plate loaded inc press x2
Smith shoulder press x2
Close grip press x2
Prime seated side raises x3
Seated crossover x2
Triceps cable crossover x2 (drop set on last set)

Weight: 90kg. Feeling so much better and stronger with the food increment. Also restarted gear yesterday. As for training split, more precisely, exercise order and selection, some changes will be made as i´ll mention them in the next logs, starting by today´s pull session 🙂

Have a great day team 😉

Instagram: @pt_mconstante95

[Miguel]

Since the priority are lats and upper back and legs are the last, you could do one leg session where you hit both hams and quads, leaving you with 2 days to hit only your back. This will increase the frequency and with that, you may need to check if your volume is adequate to you’re recovery capabilities. I would also start the week with a back workout instead of push.

Instagram: @pt_mconstante95