Miguel
Forum Replies Created
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Hi Miguel.. Happy to see a “tuga” sharing is progress here.
Is PT at Blacvout your full time job? Have you though to make some content using the best gym europe as background? You could even use Rude Boy as a leverage…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
Instagram: @pt_mconstante95
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Happy Monday everyone,
Today is rest day after push on saturday morning and pull yesteday in the afternoon. Not the best push session i´ve had recently. Workin´out at 7:00AM without spotter for the top sets it´s never easy but if that´s the only time and conditions available we do it! No excuses.
However, the yesterday’s pull session was great! More meals in, with the new diet high carb day (600g!) and also having someone with knowledge nearby made me being able to kill me back and biceps!
Weighted 86,6kg this morning. No changes but it´s just the 2nd day with this new plan, so keep calm and trust the process 🙂
May this be another great week full of achievements for all of us!
Cheers!
Instagram: @pt_mconstante95
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Good morning everyone,
Today is a well deserved rest day after demolishing my legs yesterday evening. Got introduced to the pendulum squat 3sec hold in the bottom by @youngoscar and wanted to give a shot… absolutely sick! 65kg x7 reps. The goal now it´s to nail the execution, make the reps standardize while aiming to hit the 9-10reps mark and when that happens increase the weight.
Also had RDLs in the menu. 180kg x8 while keeping a slight pause at the stretched position. +1 rep from previous session, which means: day won! 😀
Fasted weight today was 86,5kg. Coach decided to increase calories. We noticed that with this type of workouts the output increased so much from the previous one i was doing in the last off season and after the hardest sessions (legs and pull), even with refeed meals and high carb days, weight wasn´t going up and sometimes, was going down very aggressively. So, now we keep the calories the same everyday but with high, moderate and low carb days, distributed in this manner:
Total calories/day: 3500
– High: Legs and Pull (180g p, 600g c, 40g f)
– Moderate: Push (270g p, 430g c, 80g f)
– Low: Off days (270g p, 100g c, 220g f)
Happy friday to u all 🙂
Instagram: @pt_mconstante95
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REST DAY
After a proper pull session yesterday, today is rest day. Despite high carb day, the weight is still going down. 2 days in a row droping aprox 1kg. 85,5kg fasted. Today is also high carb day and since it´s rest day, hopping not to see any drops tomorrow and be very energized for a great leg session.
Instagram: @pt_mconstante95
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Good afternoon,
So, after resting on Sunday from leg session (quads still sore :/ ) today was push early in the morning. I really don´t like to workout at 06:30AM but we do what we gotta do right?!
Good session in the books but it was a lil bit strange… movements i was moving up stalked (eg. inc bench press and shoulder press) today but the ones that were stalked i broke the plateaus (eg. Seated crossover and JM press). The order i kept the same:
PUSH 1
– Inc. Prime bench press plate loaded x2
– Prime smart cam shoulder press narrow grip x2
– Banded smith JM presses x2
– Seated crossover w/ foam roller in the back x2
– Prime seated side raises x2
– Triceps cable crossover x2
Weight came down to 87,7kg after low carb day on rest day. Today still low day but tomorrow, for pull day, will be high.
Great week for all of u 🙂
Instagram: @pt_mconstante95
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Happy sunday everyone,
Today it´s rest day, after yesterday´s leg session. Not the best session, tbh. First quad focus leg workout post deload, no training partner. I think that the volume went up a little too much and i wasn´t able to recover so well even between sets.
WORKOUT
Adductor x3 (peak resistence in the lengthen position)
Leg Ext x1 (peak resistence in the middle and shorthen)Banded Hack x2
Leg press 45 x2
Seated leg curl x1
Glute drive x1
Lying leg curl x1 (peak resistence in the lengthen position)
Abductor x2 (peak resistence in the lengthen position)
After analyzing the workout (execution, recovery/fatigue and logbook), i think i should have just increased to 2 sets in just one of the compound movments and the other stayed at 1.
After PWO refeed meal yesterday, weight went up to 88,5kg (87,6kg yesterday fasted).
Instagram: @pt_mconstante95
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Good afternoon.
Rest day after a late pull session yesterday. Weight is at 88,2kg after an high day. Today, despite rest, is still an high day without pre and post shakes, that means less 100g carbs in form of dextrose.
Tomorrow, it´s game time again with Legs (quad focus).
Have a nice weekend everybody 🙂
Instagram: @pt_mconstante95
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If I were to swap it out for a machine that would mean all of my leg movements would be with machines, is that okay? Thanks for the responses.
In my opinion, absolutely okay! If your main goal is hypertrophy, it doesn´t matter if it comes from squats, hack, pendulum… try to find the exercise where you have better connection, nail the execution, logbook it and try to improve it every session (more reps and/or more load).
Instagram: @pt_mconstante95
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Good morning,
So, today is rest day after crushing my legs yesterday. A little bit more soreness than usual due to the increased volume but fortunatly i think i manage to find the sweet spot, being able to be fully recovered on Saturday to hit them again.
Despite increasing food intake, having a refeed meal PWO and keeping water intake around 5-6L weight dropped 1,2kg (90,6kg to 89,4kg).
Instagram: @pt_mconstante95
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Good morning,
Starting a new off season phase after a few deload days weighting at 90,6kg. Feeling quite strong. Despite volume increased a little bit, loads and reps kept pretty much the same or even increased one or the other.
Coached increased food intake, very much to this new training approach with much higher intensity, despite the lower volume and more rest days. Cardio just 3x 20min LISS PWO
Push – Low day
Pull – High day
Off – High day
Legs – Low day but with refeed meal PWO
Off – Low day
Today was leg day (hams + glute focus). Like mentioned early, volume increased a little but nothing to drastic.
Great week for everyone. Cheers.
Instagram: @pt_mconstante95
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PULL DAY
Very hot saturday afternoon here in Portugal, good day to go to the beach, after gym work but today had another lifetime oportunity so, the beach could wait. Had the privilege to do a pull session with one of the UK´s classic physique pros, Darren Farrell! Got to met him, Jamie do Rego and some members of his team and for sure was a very very productive saturday. From coaching to posing and being able to do a session was absolutly fantastic. Working and learning with top pros it´s whole new level!
Tomorrow a well deserved rest day!
Happy sunday everyone.
Instagram: @pt_mconstante95
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Hey everyone.
Crazy weekend here in blvckout gym due to the Mr. Olympia amateur Portugal!! Friday had an awsome push session and, in the end, got to take a photo with Haider. Very nice and humble. Once again, thanks for your visit and support bro. Very important to know that all the work, from the owners to us, PTs is making this place a santuary of bodybuilding in Portugal. Hope to see u all visit this amazing facility and when u do, do not hesitate to contact me 🙂
Instagram: @pt_mconstante95
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Good morning everyone.
Few days since last update. For the last 10 days i´ve been on deload. My split still is PPL with 2 rotations. Just devolumed (instead of doing top + back off set, just did top set) and despite maintaining intensity I feel SO MUCH better. My elbows and ankles are fully recovered which was my main issue. Now it´s time to ramp up the volume just a little bit but nothing crazy.
Weight as kept pretty much the same (89kg-91kg). This next Sunday, time for a new update with the Coach and see what he decides to do with nutrition for this next off season phase post deload.
Instagram: @pt_mconstante95
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So another absolutely mental day of travelling yesterday.
4 hours to Madrid from Alicante driving. Went to the wrong terminal made bag drop by 1 min. Got on the plane to Lisbon. Got a car. It’s a crap so taking it back today. Yesterday I still had to train legs. Luckily I found the most amazing gym ever. Called blackout gym and I had an absolutely amazing session. You need to go if ever in Lisbon. The staff the kit. The atmosphere. The decor all 10/10. Unreal! I did not expect to have a good session either cuz I had my pre meal 4 hours before cuz I didn’t expect to take so long to go from airport to the apartment and then to the gym. But ye anyway it got smashed. Got back eat and slept. Woke up looking ok today. Upper session today and I cannot wait. Just cuz the gym is unreal. First take the car back. Then onto a haircut maybe or train not sure which order. And matts coming over to support and watch the show so im gonna train with him and chill today and tomorrow until I compete which is nice. He’s driving from Spain the legend. Haha. So I’ll keep u all updated here what happens today and tomorrow.
Very glad that you enjoyed Blvckout gym 🙂 I work there as a PT and when we hear those kind of feedbacks it´s great! Hope to see you back in these days before the show. Best regards
Instagram: @pt_mconstante95
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Yep I agree with the above. As long as the intensity of the sessions remain and form is standardised you should not see a backwards step and in fact you’ll see great progress from a new stimulus.
One hurdle to overcome with a high volume trainer when reducing their total volume is the mental aspect. Ensure you educate them on the plan you have in place as in my experience some athletes reliant on high volume panic when it drops and report “they feel they’re not doing enough”.
For my personal experience, i also thought that way, but when i dropped volume and was able improve my form while increasing intensity/effort i saw much better results, but already had some training experience, which is not this case. What if he can´t put the enough effort in training to compensate the reduced volume? I firmly believe in low volume in order to increase the intensity/effort, but also can´t forget that not everyone has this bodybuilder mentality…
Instagram: @pt_mconstante95
