Miguel
Forum Replies Created
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Kuba,
I see that in your clients’ preparations and in yours and Meg’s you use a moderate/high amount of carbohydrates.
The training volume of your system does not seem to me to be very high, being normally two effective sets, but it is very demanding on the nervous system.
I would like to know if, maintaining the intensity and effort you demand in training, is enough to take advantage of that moderate/high amount of carbohydrates in the pre-competition phase always present, or it depends more on the distribution of nutrients, nutrient partitioning either by taking care of insulin sensitivity, AAS that improve it and elevates the metabolic rate or genetic/metabolic factors of the individual.
AJ being natural for instance is awesome how he manage the nutrients.
I can give you my personal example. When i started the off season training in this system of low volume/high intensity, with more rest between sessions my coach adjusted the caloric intake to aproximatly where we ended in last off season (where i was training with high volume and submaximal sets and kept doing it during prep). Result: my weight was decreasing week by week! So, we had to bump up calories, specially carbs. If i could go back in time, 100% sure i would train in this system during prep! 😉
Instagram: @pt_mconstante95
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Good morning
Pull session completed with success. Small progressions across the board (reps and weight) which is always the mais goal in each session.
WORKOUT
– Prime plate loaded close grip Lat pull down x2 (set1: mid/short peak; set2: mid/lengthen)
– Single arm cable row x2
– Prime extreme row x2 (set1: mid/short peak; set2: mid/lengthen)
– Wide Lat pull down x2
– Dual cable face pull x3 (cluster set in the last one)
– Stiff x1
– Fat grip cable curls x2
– Inclined bench DB curls x2 (1 drop set in the last set)
Weight: 94,6kg. Sent pictures to coach and the feedback was very positive. Now the goal is to consilidate this weight. No changes made this week in the plan.
Today it´s rest day, however, not in the perfect scenerio since i´ll be duty officer again. But if it´s what we have, it´s what we work with 🙂 Tomorrow it´s legs, so, let´s get ready for it.
Have a great weekend team
Instagram: @pt_mconstante95
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Good morning,
Push session done with success. Felt great across all session and the reflected in the numbers. PBs in almost every movement, specially on the presses which was something in the past i used to struggle with.
WORKOUT
– Hammer strength plate loaded shoulder press x2
– Nautilus flat chest press x2
– Prime dips x3 (set1: start; set2: mid; set3: end)
– Peck deck x2
– Lying cable side raises x2 (2 rest pauses on the last set)
– Overhead single arm cable tricep extension x2 (2 drop sets on the last set)
Weight: 94,8kg
Sleep is getting better, since in the last week it wasn´t on point. Stopped drinking coffee and taking any kind of stims which seems to be working.
Pull day later in the afternoon. Cheers
Instagram: @pt_mconstante95
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Good afternoon,
Brutal leg session yesterday! That 3sec hold pendulum takes my soul every time but until I absolute nail it I’ll insist 😉 also switched the order since in previous workouts was doing it after RDLs.
WORKOUT
– Adductor x2 (set1: mid/end range; set2: mid/start)
– Pendulum x2 (set1: 3sec hold in the bottom)
– RDLs x2
– Prime plate loaded leg extention x2 (set1: mid/end range; set2: mid/start)
– Prime seated leg curl x3 (set1: end reange; set2: mid; set3: start)
– Gluteator x2 (with 2x 15s rest pause on last set)
– Standing calf raises x3
Weight: 96,2kg. Had refeed meal post workout.
Today it´s rest. Tomorrow will start rotation 2 with push.
Cheers.
Instagram: @pt_mconstante95
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Good morning,
Successful pull session yesterday afternoon. Trained after gym closing so, very good environment to be fully concentrated.
WORKOUT
– Nautilus single arm lat pull down x2
– Prime plate loaded seated row x2 (set1: mid/end; set2: mid/start)
– T bar row chest supported x2
– Dual cable wide lat pull down x2
– Reverse peck deck x3 (2 drops on last set)
– Shrugs x1
– Prime preacher curl x2 (set1: mid/end; set2: mid/start)
– Single arm DB hammer curls x2
Weight: 93,2kg. Big drop (aprox. 2kg) but nothing to worry about since after pull session i always lose some weight since it´s the most hard session, after legs.
Today it´s rest day. PT sessions, meal prep and rest for tomorrow hit legs as hard as possible.
Great week for y´all!
Instagram: @pt_mconstante95
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hey Anil, what other muscles do you struggle most with?
Instagram: @pt_mconstante95
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PUSH
Great push session today. Felt pretty good on big movements, which was reflected in the numbers, keeping the same performance on the isolation movements. Good mind-muscle connection from the start to the end of the session.
WORKOUT
– Prime plate loaded inc. bench press x2
– Cybex shoulder press x2
– JM Press x2
– Crossover x2
– Prime seated side raises x3 (set1: end peak resist; set2: mid; set3: start)
– Triceps cable pushdown x2 (with 2 drop sets on last set)
Weight: 94kg. Carbs lowered a little bit, which is normal on push days.
Gym floor work, some study, meal prep and rest. Tomorrow afternoon time for (hopefully heavy) pull session 😉
Have a nice weekend team
Instagram: @pt_mconstante95
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LEG DAY
Good leg session, despite in the early morning got some decent numbers. Sleep wasn´t so good last night so, i lowered the volume just a little bit in order to keep a good performance and probably was the best choice.
WORKOUT
– Adductor x2 (set1: mid/end peak resist., set2: mid/start peak)
– Hack x2
– Horizontal leg press x2
– Leg extension x3 (set1: end peak resist., set2: start: set3: mid for higher reps)
– Lying leg curl x3 (set1: end peak resist., set2: start: set3: mid for higher reps)
– Glute drive x2 (cluster set on the last one)
– Standing calf raises x2 (40s stretch after last set)
On 24h military duty today, so, recovery won´t be the best… tomorrow will be rest day and for sure will take the most out of it.
Have a nice day team!
Instagram: @pt_mconstante95
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Good morning,
Tremendous pull session yesterday! I start every session determined to do better then the previous, but this one was “do or die” after that last pull session that was far away from my best and got me mad like hell. From the first to the last rep, everything went perfect.
WORKOUT
Prime plate loaded close grip Lat pull down x2 (set1: mid/short peak; set2: mid/lengthen)
Single arm cable row x2
Prime extreme row x2 (set1: mid/short peak; set2: mid/lengthen)
Wide Lat pull down x2
Dual cable face pull x3 (cluster set in the last one)
Stiff x1
Fat grip cable curls x2
Inclined bench DB curls x2 (1 drop set in the last set)
Weight: 94kg
Complete day off today as tomorrow I’ll have to hit legs pretty early in the morning -_-
Cheers!
Instagram: @pt_mconstante95
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Good evening,
Push day! Today in a different gym. Went to the hometown of my training partner, Marco, and we trained at his old where he trained for more then a decade before moving to blvckout. Great envoirment, totaly old school gym! Wouldn´t change blvckout for any gym in this planet but sometimes, breathe the old school enviorment and go to different places feels good.
WORKOUT
DB Shoulder press x2
Flat machine bench press x2
Lying french press x2
Peck deck x2
Machine side raises x2 (with 2 Rest pauses on last set)
Triceps cable pushdown x2 (with 2 drop sets on last set)
Weight: 92kg
Tomorrow i´ll hit pull in the afternoon, for now, time to rest.
Great week for all of u!
Instagram: @pt_mconstante95
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LEG DAY
Great leg session this Saturday morning at Blvckout. Mind muscle connection was there, good numbers were hit, so, we can: day won! 🙂 On the adductor i feel that perhaps i over stretched a tiny bit but nothing to worry about, but in the moment was a little bit scared for sure.
WORKOUT
Adductor x3 (s1: starting peak resist.; s2: end; s3: mid)
RDL x3
Pendulum x2 (set 1: 3sec hold)
Seated leg curl x3 (s1: end; s2: start; s3: mid)
Leg extensions x2 (s1: mid/end; s2: mid/start)
Gluteator x2
Standing calf raises x2 (s1: cluster set; set 2: back off with 40s stretch after last rep)
Gym floor work, PT session, training updates, meal prep and ready to switch off as soon as i can
Weight: 91kg. Had my refeed meal since was leg day.
A nice weekend for all of you 🙂
Instagram: @pt_mconstante95
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Good evening,
Pull session done. Tbh, not the best one… :/ dispite intensity was there, i´m sure i can do much better. Complicated day didn´t help as well but by any means this can be an excuse. Now it´s time to just accept it and do everything next time to make it better.
Added a few drop sets on the last exercises in order to provide some new stimulus and try to get something more of this workout, since my recovery is good at the moment.
WORKOUT
Prime plate loaded seated row x2
Chest supported T bar row x2
Single arm DB row x2
Dual cable wide lat pull down x2
Nautillus single arm lat pull down x2
Shrugs x1
Rev. Peck Deck x2 (with 2 drops on last set)
Prime preacher curls x2 (set1: mid/end peak resistance; set2: mid/start)
SIngle arm DB hammer curls x2 (with 1 drop set on last set)
Time for some rest. Saturday it´s game time again with legs. For sure will be much better.
Weight: 91,1kg
Cheers
Yes bro! Very good session that ??[/quote]
Hey bro! Welcome to this great community 🙂
Good on paper yes, because in practice wasn´t my best at all. Better days will come. Hope everything is going well with your prep. Looking forward to see you at the Arnold. Keep in touch 😉
Instagram: @pt_mconstante95
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Good evening,
Pull session done. Tbh, not the best one… :/ dispite intensity was there, i´m sure i can do much better. Complicated day didn´t help as well but by any means this can be an excuse. Now it´s time to just accept it and do everything next time to make it better.
Added a few drop sets on the last exercises in order to provide some new stimulus and try to get something more of this workout, since my recovery is good at the moment.
WORKOUT
Prime plate loaded seated row x2
Chest supported T bar row x2
Single arm DB row x2
Dual cable wide lat pull down x2
Nautillus single arm lat pull down x2
Shrugs x1
Rev. Peck Deck x2 (with 2 drops on last set)
Prime preacher curls x2 (set1: mid/end peak resistance; set2: mid/start)
SIngle arm DB hammer curls x2 (with 1 drop set on last set)
Time for some rest. Saturday it´s game time again with legs. For sure will be much better.
Weight: 91,1kg
Cheers
Instagram: @pt_mconstante95
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PUSH DAY
Awsome push day! Strenght keeps increasing. PBs across all session. One of the best push sessions i´ve had in recently. As my recovery and strength are pretty good at the moment, i´ve increased the volume of shoulders and triceps a little bit.
WORKOUT
Prime plate loaded inc. bench press x2
Cybex shoulder press x2
Banded smith JM press x2
Crossover x2
Prime seated side raises x3 (set1: peak resistence at the start; set2: end; set3: mid)
Cable pushdown x2 (2 drop sets on last set)
Weight: 91,2kg fasted.
Tomorrow it´s pull day. Let´s get it!
Instagram: @pt_mconstante95
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Good morning,
Legs done, so, rest day today. Few changes made. Leg extensions after compounds, which allowed to put some more tension on the quads. Also changed the leg press variation, which i think was good decision. Better ROM and better connection to my quads on the horizontal variation compared to the 45. Unfortunately, no training partner this time. Had always someone nearby on the top sets however as you all know, it´s not the same, but, it is what it is and we do the best on every circumstance, no matter what 🙂
WORKOUT
Adductors x3 (set1: end peak resistance; set2: start; set3: mid)
Banded Hack squats x2
Horizontal Leg press x2
Leg extensions x2
Seated leg curl x3 (set1: end peak resistance; set2: start; set3: mid)
Glute drive x3 (set1: 3s contraction; set2: 2s; set3: 1s)
Standing calf raises x2 (3x drop set on the last set)
Same routine for today: PT work, clients periodization/workouts updates, meal prep and that´s another day won.
Cheers!
Instagram: @pt_mconstante95
