[Miguel]

Good morning everyone,

Solid push session yesterday. Started a deload phase by doing just the top set with no advanced techniques or back off sets. My adductor is also getting fully recovered which is a big relief. Hopefully I think i´ll be able to do legs on Wednesday but for sure won´t include any direct adductor work.

WORKOUT
Prime plate loaded inc. bench press x1
Shoulder press x1
Banded JM press x 1
Seated crossover (with foam roller in the back) x1
Prime seated side raises x2
Triceps crossover x1

Weight: 91,6kg. Blood glucose is going back to normal values as we started to implement fasted cardio.

Pull session will go down at lunch time after gym floor work.

Have a great week everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Leg day yesterday that didn’t end well… injured my right adductor ??‍♂️ probably overstretched it. Forced until the end of the workout (silly, i know ?) and when muscle got cold pain was terrible! Had some adductor pain in the past but no where near this one ? Went to physio straight away and now it’s just rest, elastic band and ice. Feeling so much better this morning fortunately ??
I’m young and a rookie in this world of bodybuilding but, to all the youngsters reading this: always listen to your body. If you don’t feel good, don’t chase the logbook and PBs like crazy.
Full rest today. Perhaps tomorrow may do a push session if i feel better, which I think I will, but for sure won’t do any stupid thing ?
Have a nice weekend y’all ?

Instagram: @pt_mconstante95

[Miguel]

Good morning

Pull session was a win! Started with deadlifts. Heavy set and back off set till gas out… sick! But awsome 🙂 Despite the tremendous beat up on deads still maintained a good performance in the next exercises.

WORKOUT
Conv. Deadlift x2 (185kg x7; 160kg x15)
Prime close grip plate loaded lat pull down x2 (set1: mid/end; set2: mid/start)
Single arm cable row x2
Prime extreme row x2 (set1: mid/end; set2: mid/start)
Wide grip lat pull down x2
Dual cable face pulls x3 (cluster set on last set)
Fat grips cable curls x2
Inc. DB curls x2 (drop set on last set)

Weight: 92,2kg. Some small adjustments in the diet with a reduction in carbs and increase in fats.

Today it´s rest day. Workin in the gym, clients program and meal prep. Get some quality rest because friday will be legs 😉

Cheers

Instagram: @pt_mconstante95

[Miguel]

Perhaps when squated 210kg x4. The bar was bent and everyone in the gym was looking haha it was in a health club and almost got kicked out off the gym because you can´t train heavy there hahaha

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Push yesterday and what a push session it was. PBs across all major lifts. Really needed a workout like this.

WORKOUT

Shoulder press x2
Nautilus chest press x2
Prime dips x3
Peck deck x2
Lying cable side raises with wrist cuffs x3 (cluster set on last set)
OH triceps extensions x2 (2 drop sets on last set)

Weight: 91,8kg

Today will have pull after gym floor work. For the evening some clients programing updates, meal prep and we´re done.

Have a nice day everyone 🙂

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Pretty hard leg session today. ?Wasn’t at my best physical capabilities since yesterday felt a bit sick but nothing to worry about. During the workout was actually feeling well, the problem it’s now post. Legs already very sored and feeling very sleepy. ?

WORKOUT
Adductor x2
Pendulum x2
RDL x2
Leg extensions x2
Seated leg curl x3
Gluteator x2 (cluster set on last set)

Weight: 91,8kg. Sent pictures, weight and blood glucose levels to Coach. Good feedback on the physique however he decided to take refeed meal for a while due to blood glucose that are remaining high.

Tomorrow will be rest day. Time for some study, PT sessions and take care of other issues.

Have a great week everyone ???

Instagram: @pt_mconstante95

[Miguel]

PULL DAY

Solid session in the books. Had a good training partner today, which was important to bring some extra motivation and be able to squeeze a bit more on the top sets.

WORKOUT

Nautilus single arm lat pull down x2
Prime plate loaded seated row x2 (set1: mid/end; set2: mid/start)
Chest supported T bar row x2
Dual cable wide lat pull down x2
Shrugs x1
Reverse Peck deck x2 (with 2 drop sets on last set)
Prime preacher curl x2 (set1: mid/end; set2: mid/start)
Single arm DB hammer curls x2

Weight: 92,5kg. No changes in diet or PEDs expected for the next days.

For tomorrow, rest day with some PT sessions in the morning and complete rest in the afternoon. Sunday time to go back to blvckout´s basement to hit some legs.

Have a nice weekend everyone

Instagram: @pt_mconstante95

[Miguel]

Good afternoon everyone,

Pretty good push day. Not at my best yet, however, things are getting better in terms of mood and the fire is coming back after some very complicated days. Took more time on warm up sets, prepared as best as possible and even got some good numbers, specially on the compounds.

WORKOUT
Prime inc. plate loaded press x2 (set1: mid/start; set2: mid/end)
Cybex shoulder press x2
Banded JM press x2
Seated crossover (with foam roller in the back) x2
Prime seated side raises x3 (set1: end; set2: mid: set3: start)
Triceps crossover x2
Seated calf x3

Weight: 92,3kg. Significant drop due to carb reduction. Sent feedback to coach in the morning and from tomorrow forward we´ll add 20min fasted cardio, more because of blood glucose levels which were not so good… mesure them, fasted, every morning now.

Very busy morning tomorrow with gym floor work and PT sessions and then time for pull.

Have a nice day y´all

Instagram: @pt_mconstante95

[Miguel]

In my opinion, i would do 2 movements in order to load the side delts in the lenghten (cable side raises) and shorten (DB side raises) range while keeping a complete ROM and go to failure in both without compromising execution.

Instagram: @pt_mconstante95

[Miguel]

Hey Adam,
Agree with Sas. I would also add this, if you have a hard time feeling your back working i would structure the workout with the majority of the exercises on machines. By doing so you´ll learn how to proper use the muscle. While you get better and stronger at it then you start to incorporate more free weights movements that brings you that thickness. It seems like you´re making a step back but you won´t. Used this approach with some of my PT clients and all of them told me that now they feel their back working like never before.

Instagram: @pt_mconstante95

[Miguel]

As Jordan says many times, get strong at all rep ranges. By doing so, you don´t need to change the structure or the approach of the workouts. With those small increments in volume (mainly on the back off sets), always is accordance with your recovery capacity you´ll keep intensity in the books 😉

Instagram: @pt_mconstante95

[Miguel]

LEG DAY

Good afternoon everyone. Today was leg day with more focus on the quads. Still with no motivation or will to do it but when it started it was like i got transported to another dimension. Leg days always had something special. During that moment, problems and everything else go away.

WORKOUT
Adductor x2
Horizontal Leg press x2
Banded hack squat x2
Prime plate loaded leg extension x2 (set1: mid/end; set2: mid/start)
Prime lying leg curls x3 (set1: end; set2: mid; set3: start)
Glute drive x2 (cluster set on last set)
Standing calf raises x2

Weight: 93,3kg. Already started to drop weight due to caloric reduction (mainly carbs). Beside weight, coach also wants to track blood glucose levels everyday since now we are not using lantus anymore.

Tomorrow it´s rest day with gym floor work in the morning, clients plans updates, food shop and meal prep in the afternoon.

Cheers!

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Push yesterday and pull today. Worst workouts i´ve had in months… mind wasn´t there and by my will i wouldn´t set a foot in a gym these days, but I have a clear goal and now it´s time to call for discipline since motivation it´s not here at all.

Weight: 95,2kg. Sent pictures to coach and he said to start the new diet today. Less food, aproximately in the maintenance calories. There was no meal i didn´t struggle to eat this week. Tomorrow we start the cruise phase. Took lantus and everything else out and will only kept 25mg Mk677 daily and 250mg Sustenon each 5 days.

Better days will come for sure…

Have a nice week everyone.

Instagram: @pt_mconstante95

[Miguel]

Good evening,
What a sick leg session. Great training partner that travels from far away just to workout at blvckout. Bernardo is a mens physique athlete but trains legs like a open bodybuilder ??? both of us are aiming to compete in next year’s WABBA Portugal Powerexpo and now we help each other to reach that goal.
WORKOUT
– Adductor x2
– Pendulum x2 (positive feedback from the one I consider a true mentor, @youngoscar ??)
– RDLs x2
– Leg extensions x2
– Seated leg Curls x3
– Gluteator x2

Weight: 95kg. Let’s check tomorrow after today’s refeed but don’t expect much change.

Tomorrow is a complete rest day. Have a great day team ???

Instagram: @pt_mconstante95

[Miguel]

Hey buddy, my advice to you is to go back to basics. Do what you did when you started bodybuilding: go to the gym, do the workout with the exercises that you love and only think in the moment. Keep a simple diet and don´t overthink it, just enjoy the training 🙂 I also had some issues in the past. Was in a unhappy job and with personal issues. Took some time off, stopped thinking in competition, diet, PEDs and specially, what others thought about me. Just did what made me happy: Go the gym and go balls to the walls every session!
Also talk to your closest friends and family about it. May be dificult do start the conversation but after you do it, you´ll be surprised how ot can be helpful, trust me 😉

Instagram: @pt_mconstante95