[Miguel]

Good afternoon team,

Push yesterday and pull today! Good sessions, specially the pull.

Final phase of the blast as we go into a cruise of 6 weeks, starting next Monday. Already got the new diet update from my coach. Some caloric reduction, which i pretty much appriciate (some struggle to get food in in this last days :/ ) and consider that it´s the perfect time to do it because the weight is stagned at 95kg for a few days and not even with refeed meals post leg days is chaging, so, perfect time to take foot of the pedal.

Tomorrow will have a rest day with gym floor work and PT sessions, then, on thursday time for some leg destruction hahah

Have a nice day everyone ?

You’re growing mate ?[/quote]
Thanks Jorge. I confess that wasn’t expecting to grow so much after the competition. Rúben is doing a great job on managing every aspect of diet and PEDs. Who knows I might make my classic physique debut earlier than I thought haha no hurries here, just focus on doing the work day by day, workout by workout, meal by meal ?
Abraço amigo tuga hahah

Instagram: @pt_mconstante95

[Miguel]

Seems a good workout. I would increase the rep range on the isolation movements, specially on push session and/or, depending on your training experience, add an advanced techique (cluster, rest pause or drop set). You did all the heavy work, so that´s where they have their place. Also on the leg workout, you can do the compound movements on the lower rep range (5-9).

Thanks for the reply much appreciated. So i was thinking of doing drop sets on the isolation movements depending on what recovery is like, if i was to opt to changing the rep ranges what ranges would you advise?

Another thing i was wondering was i’ve seen most have different workouts for each Pull/Push/Leg session just wondering why i’d need to switch things completely up? I understand maybe doing my Chest compound movement first on Push 1 then Shoulder compound on Push 2 then starting with Width work on Pull 1 and Thickness on Pull 2… but do all exercises need to be changed?[/quote]

So, in regards of the rep ranges you can choose a higher rep range (15-20) or a mid term (8-12 or 12-15), because, despite you want to increase the rep range you still want to give the muscle a propper load .
As to the number of workouts. I personally have 2 rotations. The movements are different, yes, but have the same pattern (for example, in legs 1 i have pendulum and legs 2, have hack squat). Yes, u can use that to bias more some body parts (hams in one session and quads in the other). Also, you can build your strenght in different exercises.
The most important thing you can get from this is: Use those tools (rep ranges and different workouts) to get stronger in every movement and every rep range 😉

Instagram: @pt_mconstante95

[Miguel]

Seems a good workout. I would increase the rep range on the isolation movements, specially on push session and/or, depending on your training experience, add an advanced techique (cluster, rest pause or drop set). You did all the heavy work, so that´s where they have their place. Also on the leg workout, you can do the compound movements on the lower rep range (5-9).

Instagram: @pt_mconstante95

[Miguel]

Good afternoon team,

Push yesterday and pull today! Good sessions, specially the pull.

Final phase of the blast as we go into a cruise of 6 weeks, starting next Monday. Already got the new diet update from my coach. Some caloric reduction, which i pretty much appriciate (some struggle to get food in in this last days :/ ) and consider that it´s the perfect time to do it because the weight is stagned at 95kg for a few days and not even with refeed meals post leg days is chaging, so, perfect time to take foot of the pedal.

Tomorrow will have a rest day with gym floor work and PT sessions, then, on thursday time for some leg destruction hahah

Have a nice day everyone 😉

Instagram: @pt_mconstante95

[Miguel]

LEG DAY

Great leg day in the books today afternoon. Every compound movement went up in reps and weight. Felt awesome!

WORKOUT

– Adductor x2 (set1: mid/end; set2: mid/start)

– Banded hack squat x2

– Horizontal leg press x2

– Prime plate loaded leg extensions x2 (set1: mid/end; set2: mid/start)

– Prime Lying leg curl x3 (set1: end; set2: mid; set3: start)

– Glute drive x2 (cluster set on last set)

– Standing calf raises x2

Weight: 94,3kg. Had refeed today post workout, as usual on leg days. Tomorrow I’ll send pictures to my coach. This next week will be the last one of this current cycle as he intends to start a cruise.

Sunday will be a complete rest day, which is perfect to celebrate my mom’s birthday with her for the first time in 3 years 🙂

Have a great Sunday everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

After 2 good sessions (push and pull) today it´s rest day. On pull day, added a little more volume with a back off set of SLDL. Was afraid that it would take my performance on leg day in 2 days but actually i feel pretty good and ready to smash legs on saturday.

Weight: 95kg. Entering the last week with this current cycle. After that i´ll start a cruise with only 250mg/week of enanthate.

For today, gym floor work, some clients updates meal prep and get some good rest.

Great day everyone 😉

Instagram: @pt_mconstante95

[Miguel]

Hey Greg,

yes, like Micah said, it´s a good starting point. With that approach (just lowering the volume) you can still work with great intensity (which is fundamental to preserve strenght) while you recover. Also, by keeping high intensity your caloric demands will remain high.

Try it and give us the feedback 🙂

Instagram: @pt_mconstante95

[Miguel]

LEG DAY

Insane leg day with 2 of my “guardian angels” 🙂 Father and son, true bodybuilding lovers that are always nearby supporting me and everyone else in the gym to progress. This kid, at only 20 yrs old already as an incredable discipline and is very advanced. On top of that, is coached by Matt Jansen. Always a pleasure to workout with people that support you and make sure you give all out.

WORKOUT

– Adductor x2 (set1: mid/end; set2: mid/start)
– Pendulum x2 (set1: 3 sec hold at the bottom)
– RDLs x2
– Leg extensions x2 (set1: mid/end; set2: mid/start)
– Seated leg curl x3 (set1: end; set2: mid: set3: start)
– Gluteator x2 (cluster set on last set)

Weight: 95kg. Talked with coach and he wants to wait 1 more week before changing anything in the diet, since weight stagnated.

Today will be full rest day.

Have a great day everyone 🙂

Instagram: @pt_mconstante95

[Miguel]

Hello Rafael,

It s great to see this journey of both of you. I m also helping my gf on her prep to compete in wellness as well, so, for sure i ll check this topic regularly to learn the most i can to help her get in the best shape of her life 🙂

All the best for u.

Cheers 😉

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

So, yesterday was push and today was pull day. Both sessions were pretty good, specially the pull. After some sessions increasing weight, this push one had some movements that got stall.

Until now, i never posted anything about my off season cycle, but now, after seeing that there isn t any judgement i ll share it:

INJEC.
1ml/50mg Trestolone: Monday, Wednesday and Friday
1ml/300mg Equipose: Monday and Wednesday
Lantus: 30iu prior meal 1 and meal 4 on rest days; 10iu prior meal 1 and last meal if blood glucose is high.

ORALS
1 tab/25mg MK677: Every day
1 tab/1mg Anastrozol: Every 72h

Weight: 95,2kg

Tomorrow will be rest day as on Monday we hit legs 🙂

An awsome weekend for y all.

Instagram: @pt_mconstante95

[Miguel]

Good morning team,

Leg session done! And what a session… barely can move them today. All big lifts went up in weight while reps kept almost the same as last workout. Better phase of the off season in terms of strenght so far. I approach every workout with big confidence and motivation with the certainty that it will be better than the previous one.

WORKOUT
– Prime adductor x2 (set1: mid/end; set 2: mid/start);
– Banded hack squat x2;
– Horizontal leg press x2;
– Prime plate loaded leg extension x2 (set1: mid/end; set 2: mid/start);
– Prime Lying leg curl x3 (set1: end; set 2: mid; set3: start);
– Glute drive x2 (with cluster set on last set);
– Hip loaded calf raises x2

Weight: 97kg. As usual, had refeed meal post workout.

Fortunatly today i´m able to rest all day long. Some reading, food shop and meal prep and it´s done. My legs are begging for it hahaha

Have a great day everyone 🙂

Instagram: @pt_mconstante95

[Miguel]

PULL

Good pull session yesterday afternoon. At the start I thought it wasn´t going to be so good since the warm up was taking quite a while, requiring some extra warm sets but in the end all went perfect. Numbers, form, mind-muscle connection… everything went pretty well.

WORKOUT

– Prime plate loaded neutral grip 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 pull x3 (cluster on last set)
– Stiff x1
– Fat grips cable curls x2
– Inclined DB curls x2 (1 drop set on last set)

Weight: 95kg. Seems like we hit a plateau… coach decided to keep everything the same for the next days and after next refeed and photo updates will decide what to change, if necessary.

Today will be rest day with some PT work in the morning and afternoon and training periodization design for some new clients.

Cheers!

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Legs (friday) and push (today in the morning) were a success. Feeling stronger session by session and that reflects on logbook. Best off season i ve done for sure and most of it because of this new training approach of high intensity.

Weight: 95kg. 3 more weeks with current cycle, then, will start a cruise.

For today, gym floor work, meal prep and get some proper rest for tomorrow hit pull as hard as possible.

Have a great sunday team

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Rest day. Tuesday was push and yesterday pull. Both great sessions with PBs across the board. In this phase, I´m feeling pretty good and confident approaching every workout. Mind muscle connection, strength, form, execution, effort… everything seems to be perfect!

Weight: 95,1kg. Weight dropped but due to retention of Sunday´s refeed meal. No more salty food so soon hahah

For today, PT sessions, clients workouts updates, gym floor work, food shop and meal prep, then, tomorrow it´s time for legs again!

Cheers!

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Rest day after a proper leg session yesterday. Trained after closing the gym, so I had the perfect environment 🙂 despite working out by myself managed to hit some PBs. Legs are pretty beaten tbh

WORKOUT

– Prime adductor x2 (set 1: mid/end; set 2: mid/start)

– Banded Hack squat x2

– Horizontal leg press x2

– Prime plate loaded leg extension x2 (set 1: mid/end; set 2: mid/start)

– Prime lying Leg curl x3 (set 1: end; set 2: mid: set 3: start)

– Glute drive x2 (with 2 cluster sets)

– Standing calf raises x2

Weight: 96,3kg. Sushi on the menu for the refeed meal post workout (i think the restaurant owners weren´t pleased with the fact that I chose the “all u can eat” option haha)

Busy week ahead with lots of PTs sessions, review clients workout programs, heavy workouts and so on but this is what drives me.

Have a wonderful week team!

Instagram: @pt_mconstante95