Forum Replies Created

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  • Miguel

    Member
    July 13, 2021 at 12:10 pm in reply to: Client case

    Agree with Jimmy here mate, be also interesting to see how they are completing their sets with that amount of volume, so a whole philosophy reset is on the cards for them

    Only other consideration might be total energy expenditure, but I’m sure you’ll level that pretty quickly.

    Considering that it´s not a well trained person and doing that amount of volume with supersets, i´m pretty sure that when fatigue starts to accumulate, the form goes way down. But for sure that can be an option to consider. Thanks Rich 😉

    Instagram: @pt_mconstante95

  • Miguel

    Member
    July 13, 2021 at 11:27 am in reply to: Client case

    Really appreciate your time and help. Thank u 🙂

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 26, 2021 at 9:15 pm in reply to: Road 2 Classic Physique

    Push day

    Another push session in the books. Was able to beat the numbers on chest and shoulder exercices, however, i´m starting to hit a plateau on JM presses (55kg/side x8 for the past 2 workouts). Will give another shot and if it remains the same, i´ll switch.

    Refeed today and Pull tomorrow.

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 25, 2021 at 3:27 pm in reply to: Road 2 Classic Physique

    Rest Day

    Weight increased to 88,7kg, the highest since rebound started.

    Leg day yesterday was great! My legs are smashed and certainly needed this rest day.

    Dispite quad focus, still gave some stimulus to hams & glutes.

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 24, 2021 at 10:30 am in reply to: Road 2 Classic Physique

    Very busy days but still manage to maintain the split without missing any workout. Dispite some lack of sleep, the workouts have been pretty good. These rest days before and after legs are showing to be a great approach.

    Today it´s leg day (quad focus) in the evening. Let´s take the best out of it!

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 17, 2021 at 11:30 am in reply to: Road 2 Classic Physique

    PULL DAY

    Busy day, so… 06:30AM workout! Still manage to do a great pull session, breaking some plateaus and keep progress.

    Structure

    – Wide lat pull down x2;

    – Prime plate loaded seated row (neutral grip, w/ peak resistence at the lengthen portion) x2;

    – Panatta plate loaded neutral grip lat pull down x2;

    – Nautillus pullover x1;

    – Prime pin machine row (wide grip, w/ peak resistence at the lengthen portion) x2;

    – Shrugs x2;

    – Reverse peck deck x2;

    – Panatta machine curls x2;

    – Single DB preacher hammer curls x2

    Added 1 row exercise (upper back bias) and took 1 set of pullover, which increased volume by 1 set in total. Tracking recovery to see if it can maintain this way or have to pull back the +1 set.

    Despite eating more food yesterday, since it was training day, weight went down to 86,7kg.

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 17, 2021 at 11:21 am in reply to: Road 2 Classic Physique

    PUSH DAY (16th June)

    Good push session. On top sets always asking for a good spotter because now i see the importance and value of keeping good form with standardize reps and with that always present, beat the log book.

    Workout structure:

    – Prime plate loaded inclined chest press x2 (top set peak resistance at top, back off at the bottom);

    – Prime pin shoulder press x2 (top set peak resistance at top, back off at the bottom);

    – Smith banded JM Press x2;

    – Seated crossover (w/ foam roller in the back) x2;

    – Prime seated lateral raise machine x2 (top set peak resistance at top, back off at the bottom);

    – Single cable triceps pushdown x2.

    Changed panatta standing side raises machine for prime´s in order to explore all portions of the muscle and i´m glad i did it. My side delts are demolished!

    Weighted 87,1kg fasted in the morning (+5,5/6kg since end of prep). Same diet, only carbs decrease a little on rest days but nothing to drastic (around 2/3).

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 16, 2021 at 5:31 am in reply to: Road 2 Classic Physique

    REST DAY (15th June)

    Well deserved rest day. My legs are totaly destroyed. Work, food prep and early sleep. Nothing special.

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 16, 2021 at 5:29 am in reply to: Road 2 Classic Physique

    LEG DAY (14th June)

    Crushing leg day! Quad focus, with some exercises for hams and glutes. Having this new split of “Push Pull Off Legs Off” clearly allows me to approach leg day with much more intensity. Almost every work set was better then the previous workout (+reps and/or + weight). Workout structure:

    – Addcutor x2;

    – Leg ext x2;

    – Banded Hack squat x2;

    – Leg press 45 x2;

    – Seated leg curl x2;

    – Lying leg curl x1;

    – Gluteator x2;

    – Glute drive x1;

    – Standing calf raises x2

    Weight is increasing at a good pace (+0,3kg/week), which indicates that we are getting the most out this rebound phase.

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 16, 2021 at 5:23 am in reply to: Road 2 Classic Physique

    REST DAY (13th June)

    Sunday was rest day. Doing some client updates,preparing monday´s meals and getting ready to attack leg day with everything.

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 12, 2021 at 8:23 pm in reply to: Road 2 Classic Physique

    PULL DAY

    Great pull session. Trained at 12PM, so, more meals in, that reflected in the performance.

    This was the following structure:

    – Panatta plate loaded wide lat pull down x2;

    – Prime extreme row (peak resistence at begining) x2;

    – Prime plate loaded lat pull down (peak resistence at begining) x2;

    – Nautillus pullover x2;

    – Reverse Peck Deck x2;

    – Rack pulls x2;

    – Prime arm curl machine single arm preacher curls x2;

    – Cable hammer curls x2.

    I´ve noticed last leg day when doing RDLs and today on rack pulls that i´m staring to have much better mind-muscle connection when i don´t use belt, even on top sets.

    Weight went up a little (86,7kg). Today i´ll have a refeed meal in the evening. Tomorrow a well deserved rest day to be ready to destroy legs (quad focus) on tuesday. My glutes and hams are still demolished of wednesday´s workout. Hope they are ready tuesday…

    Have a great sunday everyone!

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 12, 2021 at 5:38 am in reply to: Road 2 Classic Physique

    PUSH DAY (11/06)

    Weight went down after reducing a little the carbs on rest day (87,5 to 86kg) and even after eating the usualy quantity, the weight is maintaining almost the same.

    Push session early in the morning. Started to implement a second rotation (push 2), that starts with shoulder press instead of a chest press, but the structure stays the same. Workout structure:

    – Hammer strenght shoulder press x2

    – Hammer strenght decline bench press x2

    – Prime dips machine x2 (peak resistence at the begining)

    – Peck deck x2

    – Lying cable side raises x2

    – Overhead cable triceps extentions x2

    – Abs (3x machine crunch + 3x leg raises)

    I´ve noticed that recovery sometimes is getting harder, specially after pull and leg days, so, in order to improve it and being able to approach the workouts in the most intense way, from now on the split will be:

    Push 1

    Pull 1

    Off

    Legs 1 (hams bias)

    Off

    Push 2

    Pull 2

    Off

    Legs 2 (Quad bias)

    Off

    Let´s see the result…

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 12, 2021 at 5:27 am in reply to: Road 2 Classic Physique

    LEG DAY (10/06)

    Absolutly demolishing leg day! Great session. Dispite training alone, had my coach also working out in the gym, which allowed me to break some plateaus. Having someone by our side is definatly very important, specially on those hard sets on lagging body parts.

    Training split

    – Adductor x2

    – Seated Leg curl x2

    – Barbell RDL x2

    – Lying leg curl x2

    – Pendulum squat x2

    – Leg ext x1

    – Hip Thrust x2

    – Gluteator x1 (20 reps + 15 reps + 10 reps w/20s rest pause between them)

    – Seated calf raises x3

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 9, 2021 at 7:48 am in reply to: Road 2 Classic Physique

    REST DAY

    No workout or cardio at all today. Doing some PT/coaching work, have my meals in and go to bed early because tomorrow will be leg day.

    Instagram: @pt_mconstante95

  • Miguel

    Member
    June 8, 2021 at 11:45 am in reply to: Road 2 Classic Physique

    PULL DAY

    Good pull session today early in the morning, dispite some bad sleep.

    – 3×15 Adductor (Set 1: Short range; Set 2: Mid; Set 3: Stretched)

    – Wide lat pull down;

    – Prime plate loaded seated row (peak resistence at stretched position);

    – HS Iso lat pull down machine;

    – Nautillus pullover machine;

    – Shrugs;

    – Reverse Peck Deck;

    – Panatta machine curls;

    – Single arm DB preacher hammer curls.

    Tomorrow will be rest day to get full recovered to hit legs (hams + glute bias) on Thursday.

    Instagram: @pt_mconstante95

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