[Miguel]

The wide stance leg press that Phoebe mentioned it’s a very good alternative. Also didn’t have a adductor machine in the past and did that. Used to leave only the heels on the platform to have the widest stance in order to hit the adductors the best way.

Instagram: @pt_mconstante95

[Miguel]

If you don’t have much time in the upcoming weeks, definitively a 3x full body is a good option. I don’t consider the lack of pre exhaustion a disadvantage, since on that case you still can hit that body part pretty hard, if not even more then you’d on a pull session. What differentiates it’s the volume and that’s the reason why you feel sore those 2-3 days. Don’t look for the soreness, as a good workout doesn’t have to leave you like that. Keep focusing on progressing the lifts. If you’re doing that and being able to recover in time of the next session, then it’s absolutely fine 🙂

Instagram: @pt_mconstante95

[Miguel]

Good morning team,

What a leg session 😀 every movement progressed and maximised every centimetre of each rep. Amazing what a small increment in food can do 🙂 In this past week I’ve been working out by myself, all covered and just listening to my music and that’s been very helpful to get me in the zone all the time without any distractions. I do like have a good training partner with me, but sometimes, I really need this to get my focus on.

WORKOUT

Adductors x2

Prime plate loaded leg ext x2

RDL x2

Banded Hack squat x2

Lying leg curl x3

Gluteator x2 (doble drop set on last set)

Weight: 89,6kg. Back on full gear tomorrow. On top of what I’ve mentioned before, also will restart with insulin. 10iu of Lantus in the morning and fast acting insulin around the workout (5iu with pre workout meal, 5iu with post workout cereal and other 5iu 1hr after with post workout meal).

Today it’s a very needed rest day with PT sessions in the morning, visiting family and meal prep in the afternoon.

Have a great Sunday everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Great pull session yesterday. Everything went perfect! Completely “in the zone” 🙂 Progression across every movement and every single rep i could feel it working.
WORKOUT
Prime plate loaded single arm lat pull down x3
T bar row x2
Nautilus single arm plate loaded lat row x2
Wide grip lat pull down x3
Dual cable face pull x3 (cluster set on last set)
Single arm bicep curl x2
Lenghten biceps cable curls x2
45 hyper extensions x2 (2 drop sets on last set)

Weight: 89,8kg. Small food increment in order to start the new phase of the off season.

Rest day. Usual gym work, PTs, etc. Tomorrow, after a busy working morning will be hitting legs.

Have a great day everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Push session on a very busy day but was a very good one 🙂 progression on presses that were starting to get stalled.

WORKOUT

Cybex shoulder press x2
Nautilus chest press x2
Prime dips x3
Inc. flys x2
Lying cable side raises w/ cuffs x3 (cluster set on last set)
OH cable triceps ext x2

Weight: 88,6kg

Today, after gym floor work and PT sessions, time for pull.

Cheers

Instagram: @pt_mconstante95

[Miguel]

So, here are (finally!) the blood work results. It’s in Portuguese, so, if anyone wants me to translate anything just ask. Everything looks good. Already got coach’s feedback and everything is ready to go so, next Monday, end of the cruise. As mentioned before, will start with:

250mg Test E each 3 days

250mg Equipose each 3 days

1mg Anastrozol each 2 days

Let’s make the best of this next phase ?

Hey mate. Glad to see you manage to stay reasonably strong during cruise phase.. regarding the blast, have you checked e2 levels with that stack? Eq has some anti estrogenic effect and 1mg adex eod might leave your estrogen on the lower side[/quote]
Hey Jorge. This blood work was done almost 5 weeks after the blast where I was using 150mg Trestolone + 600mg equipose + 2mg anastrozol per week. Always did good with eq so, we’ll keep it

Instagram: @pt_mconstante95

[Miguel]

So, here are (finally!) the blood work results. It’s in Portuguese, so, if anyone wants me to translate anything just ask. Everything looks good. Already got coach’s feedback and everything is ready to go so, next Monday, end of the cruise. As mentioned before, will start with:

250mg Test E each 3 days

250mg Equipose each 3 days

1mg Anastrozol each 2 days

Let’s make the best of this next phase 🙂

Instagram: @pt_mconstante95

[Miguel]

Good morning mate! How is training going? What’s your current plans competing wise? How are you finding the low volume training?

Hey 🙂 Training is going pretty well. I´m actually surprised how i manage to keep performance this good while on cruise. Guess the low volume/high intensity training is the reason why 🙂 only regret i didn´t do it back in the start of the year while i was on prep. Would have presented a much better physique on stage and wouldn´t have to cut so much food for sure.
As for competing again, for sure will never be before the end of 2022. Want and need to add more volume to be competitive and aim to win shows, so, no rush. Thanks for asking 😉 cheers

Instagram: @pt_mconstante95

[Miguel]

Good morning team,

A little smashed after yesterday´s leg session. Was already feeling a bit tired during the day but was able to take a nap at lunch time which helped to workout a bit fresher but not at my full capacity. Session wasn´t bad at all, although after the first compound, the pendulum, felt that performance took a hit :/ fortunatly had a training partner with me which was great to keep pushing.

WORKOUT
Adductors x2
Seated leg curl x3
Pendulum x2
Hip press x2
Leg extensions x2
Glute drive x2 (cluster set on last set)

Weight: 88,8kg.

Today will be rest day. Few PT sessions, so, will try to have some extra rest in order to be fully recovered to hit push Wednesday morning.

Cheers 😉

Instagram: @pt_mconstante95

[Miguel]

J3 university, John Jewett’s podcast it’s one of the best bodybuilding podcasts

Instagram: @pt_mconstante95

[Miguel]

Good evening,

Awsome pull session as every movement progressed ? Had a last minute and unexpected training partner… my boss! ? Not only he trains very hard but is also a passionate about bodybuilding. Had the crazy dream of building the biggest and better gym ever in Portugal (perhaps Europe) and made Blvckout a reality for all of us. ??

WORKOUT

Stiff x2

Nautilus single arm plate loaded lat pull down x2

Prime plate loaded single arm row x2

Extreme row x2

Dual cable wide grip lat pull down x2

Reverse peck deck x2 (triple drop set on last set)

Preacher curl x2

Single arm DB hammer curls x2

Pretty tired after this session. Thankfully this Sunday will be rest day. Clients training program review and some study in the morning, visiting my baby niece ? and meal prep in the afternoon. Early bed for sure as Monday a Leg session will take place ?

Have a great Sunday ??

Instagram: @pt_mconstante95

[Miguel]

Yes. It will load the start of the movement and make the contraction easier (where we are weaker) which is exactly what u want at the end of the workout since you’ll be fatigued.

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Successful push session in the bag. Some slight adjustments but the structure remained intact. Every push session I’m looking to address my execution as, is the workout I most struggle with.

WORKOUT

Prime plate loaded inclined chest press x2

Smith shoulder press x2

Banded JM press x2

Seated crossover x2

Prime seated side raises x3

Triceps cable crossover x2

Weight: 87,9kg. Lowest weight in the last 3 months. Today will do pull and so, coach asked to do a refeed meal post workout.

Hard saturday morning as yesterday was Lisbon derby day, the match that stops Portugal and unfortunately things didn’t go pretty well for my team, Benfica -_- not a football fan as in the past but a Lisbon derby will always be a Lisbon derby and when your team loses, the day after gets pretty tough, but nothing that a intense pull session won’t heal hahah

Enjoy your weekend everyone 🙂

Instagram: @pt_mconstante95

[Miguel]

Clare said everything. On top of that i would advice you also to get a good training partner. It will help you push past your limits 😉

Instagram: @pt_mconstante95

[Miguel]

Best leg compound ever made for sure! A higher rep range with lighter loads and trying to find the correct foot placement on the warm up sets will help indeed. You can also try doing seated or lying leg curls prior to the pendulum. I found it very useful for me as it warmed up my knees and didn´t take anything from the pendulum.

Instagram: @pt_mconstante95