[Miguel]

Good morning,

Pretty beaten from yesterday´s leg session. Had one of my training partners with me yesterday and, like every time we train, one guarantees that the other leaves the soul on the gym floor hahah in the end, progress across almost every movement was made 🙂

WORKOUT
Adductors x2
Leg extensions x2
RDL x2
Banded hack squat x2
Lying leg curl x3
Gluteator x3 (cluster set on last set)

Weight: 88,8kg. After a while, coach allowed a refeed in order to start increasing caloric intake slowly as the blast phase approaches. We still are waiting for the blood work results, however, he plans to do:
– 250mg Test E each 3 days
– 250mg Equipose each 3 days
– 1mg Anastrozol each 2 days

The idea isn´t to change what we´ve done in the past as it showed good results.

Very needed rest day as tomorrow the rotation restarts with push.

Have a great day team 🙂

Instagram: @pt_mconstante95

[Miguel]

Just ask youself “where do i wanna be in long term?”. When you have a VERY CLEAR answer to this question ask yourself again “what do i need to do in order to reach that?”. If you´re honest with yourself, with that you´ll map out your journey and, if it´s REALLY important to you, automatically what other people think won´t matter 😉
It will take time, yes, but, as someone told me once “Learn to labour, but more importantly, learn to wait” 🙂

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Small change made in this pull variation which ended to be a good idea and allowed me to progress acorss all movements. Took conv. deadlift and replaced by 45 hyper extensions which allowed me to reduce fatigue while still working the lower back (very much needed). Hopefully this will also allow me to hit RDLs on leg day with much higher intensity and fresher.

WORKOUT
Prime plate loaded single arm pull down x2 (set1: end; set2: start)
Extreme row x2
Nautilus single arm plate loaded row x2
Wide grip lat pull down x2
Dual cable face pull x3 (cluster set on last set)
Cable curls x3
Lengthen biceps cable curls x2
45 hyper extensions x2

Weight: 89kg. As the end of the cruise approaches, weight is stabilized and consolidate. Now i´m in a good condition to start blast again. Just waiting for blood work results and it´s good to go (hope so…).

Rest day as my upper body is pretty sored. Tomorrow it´s holiday here in Portugal, and what a better way to spend it than doing a leg day?! hahah

Cheers 🙂

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Great Sunday morning as i went to see the WABBA Portugal national championship. Amazing show, lots of good athletes. Very happy for my team mates as they performed very well. Also was a good chance to see what judges want from the athletes in the Classic Physique division since i still intend to compete in WABBA. Notes taken! Now we keep the work ? After the show, push session and, at last a successful one ? switched a couple of stalled movements and the feedback was pretty good.

WORKOUTSmith shoulder press x2Nautlis flat chest press x2Dips x3Inclined flys machine x2Lying cable side raises x3 (cluster set on last set)Single arm OH cable triceps extensions x2Weight: 89kg.Pull session in the books after PTs and gym floor work. Have a great week team ?

Renato has a lot of potential… he is just 21![/quote]
Indeed! In the overall the other guy had way more mass but his condition gave him the win. This goes according to what happened in PowerExpo. WABBA Portugal judges are privileging condition over size, which makes the job harder for me as I have WAYYY more difficulties bringing condition than size. No other option than working harder 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Great Sunday morning as i went to see the WABBA Portugal national championship. Amazing show, lots of good athletes. Very happy for my team mates as they performed very well. Also was a good chance to see what judges want from the athletes in the Classic Physique division since i still intend to compete in WABBA. Notes taken! Now we keep the work 🙂 After the show, push session and, at last a successful one 😀 switched a couple of stalled movements and the feedback was pretty good.

WORKOUT
Smith shoulder press x2
Nautlis flat chest press x2
Dips x3
Inclined flys machine x2
Lying cable side raises x3 (cluster set on last set)
Single arm OH cable triceps extensions x2

Weight: 89kg.

Pull session in the books after PTs and gym floor work.

Have a great week team 😉

Instagram: @pt_mconstante95

[Miguel]

Rest day after a successful leg session yesterday. Felt pretty good in almost every movement which reflect in the logbook 🙂

WORKOUT

Adductors x2

Seated leg curls x3 (short, mid and length)

Pendulum x2 (set1:3s hold)

Hip press x2

Leg extensions x2

Glute drive x2 (cluster set on last set)

Weight: 88,5kg. After 2 days feeling some extra fatigue and soreness in the upper body, I now feel recovered and ready to hit push tomorrow.

Have a nice weekend everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Another successful pull session. Progressed in almost every movement which is always the goal of every session 🙂

WORKOUT
Stiff x2
Nautilus single arm lat pull down x2
Prime plate loaded single arm row x2
Chest supported t bar row x2
Dual cable wide grip lat pull down x2
Reverse peck deck x2 (3x drop set on last set)
Preacher curls x2
Single arm DB hammer curl x2

Weight: 89,8kg

Upon waking felt a bit battered on the upper body from the previous sessions tbh, however, today will be a much needed rest day. After all the gym work, PTs, etc for sure will get some extra hours of sleep today and for sure will be ready to hit legs tomorrow.

Have a great day y´all 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Solid push session. Progressed in some movements, not so much in others… it seems that push it´s the workout i´m struggling most with. Time to switch some movements.

WORKOUT
Prime plate loaded inc press x2 (set1: start/mid; set2: end)
Cybex Shoulder press x2
Banded JM press x2
Seated crossover x2
Prime seated side raises x3 (set1: end; set2: mid: set3: start)
Triceps crossover x2

Weight: 89kg. Still waiting for the blood work results, hopefully, next week will be ready, until then let´s keep the cruise phase.

As for today, pull session in the menu after gym floor work.

Cheers

Instagram: @pt_mconstante95

[Miguel]

I´d give at least one more try. If you can´t progress the lift, then a deload could be a good idea

Instagram: @pt_mconstante95

[Miguel]

Good morning,

What a leg session! Progressed across all exercises, apart from RDLs. Some of them both in reps and weight. Was one of those days where everything went perfect 🙂 also had a great training partner which helped a lot! As to RDLs, felt a bit of soreness from last pull session where i did conventional deadlifts. Will have to change this in order to be fully recovered to attack the RDLs at leg sessions, since they are more valuable, imo.
WORKOUT
– Adductor x2
– Prime plate loaded leg ext x2 (set1: end/mid; set2: start/mid)
– RDLs x2
– Banded Hack squat x2
– Prime lying leg curl x3 (set1: end; set2: mid; set3: start)
– Gluteator x2 (cluster set on last set)

Weight: 90,1kg. Positive response from my body after Saturday´s refeed meal, the first in the last 6 weeks.

Today is rest day. Nothing new: gym floor work, PT sessions and preparing clients sessions for the next days.

Have a great week team 😉

Instagram: @pt_mconstante95

[Miguel]

On that case yes, after 3 sessions in a plateau I would change the lift. Working in other rep ranges, as Clare mentioned, can also be a good option and on that case you can address your form and execution. Not saying your doing it wrong, but we can always improve it and that is also another way of progression 🙂

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Good pull session back on Friday. Made some good progress on deadlifts, however, the rest of the workout was a bit harder due to that but no regress at all as I still manage to maintain some lifts and progress in others. Yesterday was a complete rest day and on top of that, after quite a while had a refeed meal. Always supervised since it was my coach’s birthday dinner! hahah Not only we developed a great work in these last 19 months but also a great friendship.

Always great to spend quality time and have fun with good people and yesterday was one of those days 🙂

Now, time to get back to work as today in the afternoon a tremendous leg session waits for me (hope the refeed helps haha).

Have a great Sunday everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning y´all

Not such a good push workout yesterday 🙁 was feeling well prior the session, even the warm up sets were feeling good but when i got to the top set didn´t feel confident at all and that reflected on the performance. Still was able to maintain some numbers on the back off sets but top sets were absoluty trash… guess my body didn´t recover totaly from leg session 2 days before since i was feeling pretty beaten in my legs (still am while writing this).

WORKOUT
Hammer strength shoulder press x2 (movement stalled for the 3rd session. Will repalce it)
Nautilus chest press x2
Prime dips x3 (set1: start; set2: mid; set3: end)
Peck deck x2
Lying cable side raises with cuffs x3 (cluster set on last set)
OH cable triceps extensions x2

Weight: 89kg

Today will be pull later in the afternoon since at that time i can workout with one of my training partners and that´s what i need to progress. Until then, get gym floor work done, meal prep and clients workouts prepared for the next days.

Have a great day team 😉

Instagram: @pt_mconstante95

[Miguel]

Awesome Miguel! Looking forward to following your journey!!

Thank you Darren! Looking forward to see you at Mr O 22 🙂 Hope to see you back soon at Blvckout to smash another workout 😉 Best regards

Instagram: @pt_mconstante95

[Miguel]

Good morning everyone,

Very successful leg day with one of my toughest training partners. Since i much need to bring my legs up and it´s the hardest training i now try to always have someone with me to push it to the next level and fortunatly in the last workouts always was able to have someone to count on.

WORKOUT
Adductor x2
Seated leg curl x3
Pendulum x2 (set1: 3s hold in the bottom)
Hip Press x2
Leg extensions x2
Glute drive x2 (cluster set on last set)

Weight: 89kg. Intentions are to at maintain at this numbers until the end of the cruise.

With my legs totaly destroyed, today is a well deserved rest day 🙂

Cheers 😉

Instagram: @pt_mconstante95