[Miguel]

Good evening team,

Great weekend in terms of workouts. Both push (yesterday) and pull (today) were tremendous sessions. PBs in all big movements, form getting better everytime.
After some hard times this past month I’m feeling great and inspired again. Enjoying every workout like the time I’ve started weight training (u all remember that feeling) On rest days I can’t wait to get back on the gym floor again ? very thankful for having great people in my corner which helped me overcome the issues and never stopped believing in me. (@youngoscar ??)
Recovery is also on point, and honestly, i think it’s never been so good.

Weight: 88,9kg. Blood work done. Will get the results only in December and that’s when the blast will restart.

Tomorrow will be rest day. PT sessions, clients uptdates… nothing new. Tuesday time for legs (can’t wait for it ??)

Have a great week team ?

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Pretty beaten from yesterday´s leg session. Adductors and quads specially. Did some adjustments in the exercise order but the loads and reps didn´t change as much.

WORKOUT
Adductor x2
Prime plate loaded leg ext x2 (set1: mid/end; set2: mid/start)
RDL x2
Banded hack squat x2
Prime Lying leg curl x3 (set1: end; set2: mid: set3: start)
Gluteator x2 (2x drop set on last set)

Weight: 89,6kg. Tomorrow in the morning will run blook work and hopefully, by the end of next week will get the results, right on time to restart the blast.

After gym floor work and PT clients sessions will be absolute rest (very much needed). Tomorrow in the afternoon it´s time for push 🙂

Have a great weekend team 😉

Instagram: @pt_mconstante95

[Miguel]

PULL DAY

Wasn’t feeling very confident since last night sleep wasn’t so good, however, when the session started I felt pretty good and was able to beat my deadlifts PBs 😀 both top set and back off set got smashed!

WORKOUT

Deadlift x2

Single arm prime plate loaded lat pull down x2 (set1: end/mid range; set2: start/mid range)

Extreme row x2 set1: end/mid range; set2: start/mid range)

Nautilus single arm lat row x2

Wide grip cable lat pull down x2

Dual cable face pull x3 (cluster set on last set)

Fat grips cable curls x2

Lengthen biceps cable curls x2

Weight: 89kg. Seems that weight is consolidate as I never been this lean at this weight. If everything goes as plan with the blood work that I’ll be doing in 1 week, we’re back on blast in less then 2 weeks.

Fortunatly tomorrow will be rest day as I’m pretty beaten from the upper body after these last sessions hahah also very busy day with PT clients so, good day to have some rest of training as Thursday will hit legs.

Have a great day team 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Pretty beaten from yesterday´s push session. Fortunatly had my usual training partner with me and progress was guaranteed. Both of us are deep in the off season looking to reach the next level and compete next year. Me in Classic Physique and him in Men´s Physique.

WORKOUT
Hammer strength shoulder press x2
Nautilus flat chest press x2
Prime dips x3 (set1: start; set2: mid; set3: end)
Peck deck x2
Lying cuff cable side raises x3 (cluster set on last set)
OH cable tricep extensions x2

Weight: 89kg

Busy day with some PT sessions, study, gym floor work. Pull session at lunch time where.

Cheers 🙂

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Legs session on Saturday was brutal. Great training partner that was always pushing those extra reps out of me. Still have my hams and glutes pretty beaten today hahah

Workout
Seated leg curls x3
Pendulum x2 (set1: 3 sec hold)
RDLs x2
Leg extension x2
Gluteator x2 (3x cluster set on last set)
Adductor x2

Weight: 89kg

Sunday was rest day as today in the afternoon it´s push.

Have a great week team 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Great pull session yesterday. Started to include deadlifts on this session as well (already had on the other push variation) as i really want to bring density to my back. Manage to hit a PB, however, almost all the other movements after deadlifts came a slightly down but not that much.

WORKOUT
Conventional deadlift x2
Nautilus single arm lat pull down x2
Prime plate loaded seated row x2
Chest supported T bar row x2
Dual cable wide lat pull down x2
Reverse peck deck x2 (triple drop set on last set)
Preacher curls x2
Single arm DB hammer curls x2

Weight: 89,9kg. Blood glucose levels are starting to stabilize without adding any pharmaceutics.

Today will be rest day as tomorrow in the afternoon will be legs with 3sec hold pendulum back on the menu…

Have a great day y´all 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Push day as first session post deload. Felt pretty fresh and recovered as strenght was high. Some PBs across the session, mainly on the compound movements like shoulder pres and inclined bench press.
WORKOUT
Prime plate loaded inc bench press x2
Shoulder press x2
Banded JM Press x2
Seated crossover x2
Prime seated side raises x3 (end, start and mid range)
Triceps crossover x2

Weight: 89,6kg.

Pull day waits today after work. Excited to do some heavy deads today 😀

Cheers 🙂

Instagram: @pt_mconstante95

[Miguel]

Hhhmmmm.

It’s not something imo that should cause this much of an effect.

However every one is different and if this is what the facts are telling you then this is likely what’s happening.

Cortisol / CNS stress etc.

Are you using a GDA such as TrainedByJP Insure.

Have you consider metformin

As your natural BG could be better.

Are you using GH ?

What is body comp like and carb total

I’m taking berberine (3x 440mg) and chromium picolinate (3x 200mcg). We are trying to lower it without using metmorfin. Don’t use GH. Diet got lower in carbs and increased the fats a little bit.
TD: 258g P, 370g C, 60g F
NTD: 218g P, 297g C, 62g F

Photos taken last Sunday, fasted

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Great leg session yesterday as it ended the deload phase. Had 2 young guys training with me. They got amazed how the low volume/high intensity approach makes wonders hahah always good to pass some knowledge to younger trainees like the elder did with me some time ago 🙂

WORKOUT

Adductor x2

Leg extensions x1

Banded hack x1

Horizontal leg press x1

Lying Leg curl x2

Glutei drive x1

Standing calf raises x2

Weight: 89,6kg.

Today will be rest day and tomorrow will hit push. Motivated to be back on normal training 😉

Have a great day team

Instagram: @pt_mconstante95

[Miguel]

PULL

Good pull session today. Did some small adjustments which were pretty good imo.

WORKOUT
– Deadlift x1
– Prime close grip lat pull down x1 (peak at shortened position)
– Nautilus single arm row x1 (instead of cable row and felt pretty good on my lower lat ??)
– Extreme row x1 (peak at lengthened position)
– Wide grip cable lat pull down x1
– Dual cable face pull x2
– Fat grips cable curls x1
– Lengthened bíceps fat grips cable curls x1

Weight: 90,2kg

Deload almost at the end with only one leg session left on Monday. Already feeling much better.

Have a great Sunday ???

Instagram: @pt_mconstante95

[Miguel]

It should be zero drugs, IMO you can build a wellness look totally naturally . I Know the girls will take things , but that doesn’t mean it’s a must . Looking at the top wellness girls , I genuinely believe with a shit ton of hard work, that can be done without ever taking any drug ever

In this particular case I’m absolutely sure that the problem is nailing everything else and build a strong work ethic. Like I said before, it’s not my part of the job, i just do the training and wouldn’t be professionally ethic to interfere but can’t avoid the concern. Thank you all for your help ??

Instagram: @pt_mconstante95

[Miguel]

Firstly it’s not our place to get involved either.

Which part of you see wrong.

The 1mg An is that daily ?

The rest I don’t see as particularly bad depending on level she is it.

Var is to high defo.

Winny I wouldn’t be using that dose

Clen n t3. Sometimes needs must. There not uncommon doses if the situation calls.

Yes it’s daily.
The level it’s really beginner. Competed just once 5 years ago and didn’t consolidate the physique at all. The training, before i took over was just giant sets, no intensity at all.
Imo all this amount of PED is way too much for someone that doesn’t have all the rest in place (training, nutrition…)

Instagram: @pt_mconstante95

[Miguel]

PUSH

Great push session today as the reached halfway. Hit some pretty good numbers that wasn’t expect to achieve since I’m on a cruise phase. Well, guess I underestimated the strength gains made so far ?

WORKOUT
Hammer strength Shoulder press x1
Nautilus chest press x1
Prime Dips x2
Peck deck x1
Lying cable side raises with cuffs x2
OH triceps extensions x1

Weight: 90,7kg. 20min fasted cardio every morning from this point forward which I though was bad but actually I’m enjoying it ?

Sleep wasn’t the best in these last couple days. Will try to improve that this weekend. Tomorrow after PT sessions, time for pull session with conventional deadlifts ?

Have a great weekend everyone ????

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Legs yesterday. Good session for a deload. Kept intensity in place and didn´t feel any pain on my adductor. Did some light reps on the adductor chair just to test it and get a proper warm up and no issue at all. Think i fully recoverd it 🙂

WORKOUT
Adductor x3 (no working sets, just warm up)
Pendulum x1
RDL x1
Leg extensions x1
Seated leg curl x2
Gluteator x1

Weight: 90,1kg.

Busy day with some burocratic issues to do. After that just some study, meal prep and early bed time.

Best regards y´all 😉

Instagram: @pt_mconstante95

[Miguel]

PULL

Good pull session yesterday. Not much to say about it. 1 set per exercise as we keep doing on the deload phase.

WORKOUT
Nautilus single arm pull down x1
Prime plate loaded seated row x1 (focus on contraction)
Chest supported t bar row x1
Dual cable wide lat pull down x1
Shrugs x1
Reverse peck deck x1
Preacher curls x1
Single arm DB hammer curls x1

Weight: 91,2kg

Busy day with PT sessions, clients programms review and gym floor work. Rest day of training as tomorrow will be doing legs with some slight ajustments just for precaution, however, i think i´m fully recovered from my adductor 🙂

Have a nice day team 😉

Instagram: @pt_mconstante95