[Miguel]

PULL DAY

Awsome pull session today. Good mind-muscle connection while beating the logbook numbers.

WORKOUT

Hammer strength lat pull down x2

Prime extreme row x2

Prime plate loaded lat pull down x2

Single arm cable row x2

Cable pullover x2

Dual cable face pull x3

Stiff x1

Cable curls x2

Inclined bench DB curls x2

Weight was at 89,6kg this moring, which means, no changes. Tomorrow will send pictures to my coach and after that, he ll decide if something needs to be changed.

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Push session today. Great workout! Almost every movement got better in numbers and reps. Every day i´m feeling better and more energized with this new diet approach of higher carbs on rest days.

WORKOUT

Hammer strenght shoulder press x2

Nautilus chest press machine x2

Prime dips machine x3 (set 1: end peak resistence; set 2: start; set 3: middle)

Prime peck deck x2 (set 1: mid/end peak; set 2: mid/start peak)

Side raises machine x3

Overhead cable triceps extensions x2

Calf raises x3

Ab crunch machine x3

Weight at 89,7kg. Today it´s the lowest carb day, so, tomorrow let´s see if it maintains like this.

Let´s get some proper food and rest to recover and have another great pull session tomorrow.

Have a nice weekend team

Instagram: @pt_mconstante95

[Miguel]

Hello team,

After one of the best and hardest leg sessions in weeks, today it´s a much needed rest day. Adjusted my schedule yesterday in order to workout in the late evening with a good friend that is one of the hardest workers at blvckout gym and I’m glad I did it. PBs across the board and high intensity during all the workout. Something I was really needing, specially in a leg session. Very grateful for having friends like that by my side in this journey.

WORKOUT

– Prime adductor x3 (set 1: end peak resistance; set 2: start; set 3: mid)

– RDLs x3

– Pendulum x2 (with the 3sec hold. Once again, got a precise feedback from @youngoscar and despite form and execution got much better, still are things to be improved, so, let´s work until it becomes automatic )

– Prime seated leg curl x3 (set 1: end peak resistance; set 2: start; set 3: mid)

– Prime smart cam leg extensions x2 (set 1: mid/end peak; set 2: mid/start)

– Gluteator x2

– Seated calf raises x2 (with drop set in the last set)

Weight was at 90,5kg this morning after refeed meal post leg workout.

Clients training update, PT sessions, food shopping, meal prep and rest because my legs are begging for it hahah

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Rest day it is! Pull session yesterday afternoon was great! Once again with coach nearby, every set was all out. Some changes in the workout structure by doing all the rows first and then do the pull downs. Also increased the volume a tiny bit but nothing special.

WORKOUT

Prime plate loaded seated row x2

T Bar row chest supported x2

Single arm DB rows x2

Wide grip lat pull down x2

Nautilus single arm lat pull down x2

Shrugs x1

Reverse peck deck x3

Prime preacher curl x2

Single arm DB hammer curls x2

Weight it´s at 88,7kg. Small decrease which was to expect due to the hot weather that remains here in Portugal. Sweating and drinking more water then ever while working out.

Some navy work, PT sessions, meal prep and bed early. Tomorrow it´s legs on the menu.

Great tuesday for all of u

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Awsome push session to end the week! Compound movements stalled in the last 2 sessions but today finally got able to break the plateaus, more specifically in the inclined chest press, shoulder press and JM press (same weight but more reps). Also increased shoulder volume by 1 set. Very happy!

WORKOUT

Prime plate loaded inclned chest press x2

Cybex shoulder press machine x2

Smith banded JM press x2

Slight inc. bench cable crossover x2

Prime seated side raises x3

Triceps cable pushdown x2

Standing calf raises x2 (60s stretch after last set)

Ab crunch machine x3

Weight 89,6kg this morning and sent pictures to coach. He increased carbs on rest days in order to improve recovery. Let´s see how it goes…

Good night of sleep is needed because tomorrow will have pull session in the menu by the afternoon.

A great week for all of u!

Instagram: @pt_mconstante95

[Miguel]

Hello team,

Legs done! Feeling totaly demolished… made some small changes in the workout structure, more specifically in glute training by adding 1 more set on the glute drive and taking abbductor chair out. Was able to feel more the glutes while increasing the load on them, so, was a good option. Also took lying leg curl and added 1 set on the seated leg curl. On the big movements (leg press and hack) top sets weren´t as good as previous sessions, however, got more reps/load on back off sets, like it happened in previous sessions in the early morning.

WORKOUT

Adductor x3 (Set 1: Start peak resist; Set 2: End peak resist; Set 3: Mid peak resist.)

Plate loaded leg ext x2 (Set 1: Mid/top; Set 2: Mid/start)

Banded hack squat x2

Leg press 45 x2

Seated leg curl x3 (Set 1: Start peak resist; Set 2: End peak resist; Set 3: Mid peak resist.)

Glute drive x3 (Set 1: 3sec squeeze; Set 2: 2sec squeeze; Set 3: 1sec squeeze)

Seated calf raise x2 (60s stretch after last set)

Next 24h on military duty, then, tomorrow, after some PT sessions, gym floor work and meal prep, finally some deserved rest to be fully recovered to hit push on sunday

Have a nice weekend and, for the lucky ones… good vacations hahah

Cheers!

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Today is a very needed rest day after a heavy pull session yesterday evening. Without changing the exercises or the order, made a few adjustments on peak resistance in some machines, challenging the muscles in different portions and felt great

WORKOUT

Wide lat pull down x2

Prime extreme row x2

Close grip lat pull down x2

Single arm cable row x2

Pullover x1

Dual cable face pull x2

Rack pulls x1

Fat grips cable curls x2

Fat grips cable curls (lengthen biceps) x2

Weight: 88,5kg. Dropped a bit, despite having an high carb day but nothing too crazy.

For today, PT work, study and meal prep and bed early because tomorrow is leg day… VERY early morning -_-

Have nice day y´all

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Great push session yesterday afternoon. Felt great during all session and got able to increase reps and weight on some major lifts.

WORKOUT

Hammer strength shoulder press x2

Nautilus chest press x2

Prime dips x2

Peck deck x2

Lying cable side raises x2

Over head cable triceps extensions x2

Standing calf raises x3

Switched declined chest press for flat press in order to bring more the mid/upper chest.

Weighted 89,1kg this morning, which means it´s starting to stabilize.

Today it´s pull session in the afternoon. Lets get it!

Instagram: @pt_mconstante95

[Miguel]

When first started to take training and bodybuilding more seriously but didn´t know where to search for information beside YouTube, he´s training videos were my go to. Excellent content always with the goal of helping people. He´ll be missed for sure.

Instagram: @pt_mconstante95

[Miguel]

Good morning,

After a tremendous leg workout yesterday afternoon, it´s rest day.

WORKOUT

Adductor x3

Seated leg curl x2

RDL x2

Pendulum x2

Lying leg curl x2

Leg extension x1

Gluteator x3

Seated calf raises x3

Once again, Pendulum 3sec hold in the menu… quads destroyed! This time lowered the weight in order to work more on the form, however after watching the video, realized that still needs improve much more and that was confirmed by @youngoscar ´s feedback and when he speaks, you simply listen, absorb and apply it next time

Weight this morning fasted went up to 89,4kg, since i had refeed meal post workout. Coach and i are both happy with the progress but still lots of work ahead in this journey.

Have a nice week team

Instagram: @pt_mconstante95

[Miguel]

Good morning everyone,

Tremendous pull session yesterday afternoon. Had my coach working out nearby at the same time, so, when was time for top sets he made sure that i left nothing in the tank. All out!

WORKOUT

– Wide grip dual cable lat pull down x2

– Seated plate loaded prime row x2

– T bar row chest supported x2

– Single arm nautilus lat pull down x2

– Pullover x1

– Shrugs x1

– Rope cable face pull x2 (on this pull variation i do the reverse peck deck, but the machine got broken, so, had to change this time -.- )

– Prime preacher curls x2

– Single arm DB preacher hammer curls x2

After an high carb day, weight went down almost 2kg (88,5kg to 86,7kg this morning fasted). Very hot weather here in Portugal and despite drinking a good amount of water (aprox. 5L) lots of liquid gets lost in sweat.

Today is rest day. Food shopping in the early morning, some PT and gym floor work after, meal prep, some studying and get a good night of sleep because tomorrow in the afternoon it´s legs!

Have a nice weekend everyone!

Instagram: @pt_mconstante95

[Miguel]

Good morning team,

So, today I was an “unprogrammed” early morning push session. I had planned to do it in the afternoon but due to clients PT sessions requests yesterday evening, had to anticipate to the morning. As I mentioned before, I don´t like to workout very early and could see this as bad luck but I think exactly the opposite: very blessed to have people that trust in my work, allowing me to do what I love the most, that is helping others with training while I’m still able to do my own workouts

Good push session overall, despite some movements stall, mainly in the top sets of compound movements like the inclined plate loaded bench press and Smith JM press, however, almost all the back off sets went up in reps as also the isolation movements. Will give one more shot at Inc. bench press and JM presses. If they don´t go up in reps and/or weight, time for a switch…

WORKOUT

Prime Inc. plate loaded bench press x2

Cybex converge shoulder press x2

Smith banded JM press x2

Seated crossover w/ foam roller in the back x2

Seated prime side raises machine x2

Cable triceps crossover x2

Today will be a medium carb day. Tomorrow it´s an high carb day since we hit pull in the afternoon (hopefully haha).

Have a great day everyone!

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Rest day it is after a good leg session (quad focus) yesterday afternoon.
WORKOUT

Adductor x3

Leg ext x2

Banded Hack squat x2

Leg press 45 x2

Seated leg curl x2

Glute drive x1

Lying leg curl x1

Abductor x2

Seated calf raises x2

Adductors and quad movements kept going up in reps and/or weight (day won ) but after the leg press i´m not being able to keep the intensity like it should be since my legs get totally destroyed. Need readjust the volume of the glutes and hams exercises or reduce the load and increase the reps, adding some extra metabolic component, but only the recovery capability will dictate what to do…

THOUGHT: in order to increase my legs to the next level (quads mainly) i think i do really need a good training partner. I workout by myself and despite always calling for a spotter nearby on the top sets and tell him exactly what will happen on the set (when and not to help) it´s not the same :/

A physique update today! Photos taken this morning fasted. Weight went up to 88,8kg, since yesterday was high carb and had refeed meal post workout.

Cheers!

Instagram: @pt_mconstante95

[Miguel]

This is awesome to follow buddy,. Really looking forward to when I get the chance to visit, the gym looks sensational

Thank u you very much sir. Having the opportunity to do a workout and learn directly with you would be priceless (even knowing that you´ll destroy me for several days haha) When that chance comes, for sure i´ll be there!

Best regards.

Instagram: @pt_mconstante95

[Miguel]

Hey Jorge

Very glad to see there is a portuguese community here ?

It´s still not my full time job but hopefully, soon will be ? I really appreciate the suggestion. I thought about that several times, yeah. I´m not really good in front of cameras ehehe but we got to leave our comfort zone right?! Rude is one of the best persons i´ve met in this recent times, for sure. When he´s around, everyone is always smiling and having fun. We speak on a regular basis but i don´t wanna bother him with this kind of stuff. For sure he´s very busy with lots of things.

Hope to see you at Blvckout soon Jorge.

Thanks for your reply and… Grande abraço tuga ehehe

I am planning to go there next visit to Portugal. It was planned to be during Mr. Big but couldnt get the ofd day.
Maybe mid of September will go there and let you know.
I understand what you just mentioned.. i am on the same boat. But I believe you have the perfect environment to start something like that.
Btw, who is coaching you?[/quote]

For sure i have When you come to Portugal say something. I´m coached by Ruben Garradas.

Instagram: @pt_mconstante95