[Miguel]

PUSH DAY

Supose to be rest day but due to professional routine had to adjust, which will happen a lot during this next month, but, anyways, great push session today! Post refeed day. Felt very strong and numbers matched that.

– Prime adductor (3×15: Set 1 shorten range, Set 2: Mid range; Set 3: Lengthen range)

– Prime plate loaded inclined press (more resistence on shorten range);

– HS Declined press;

– HS Shoulder press;

– Smith Banded JM Press;

– Seated crossover (with foam roller in the back);

– Side raises machine;

– Overhead cable extentions.

2 WS (Top + Back off)

Tomorrow will be Pull day, since back is finally recovered from last friday´s beating.

Have a great monday everyone!

Instagram: @pt_mconstante95

[Miguel]

I used to take Dragon Pharma’s Mr. Veinz and felt great pumps.

Instagram: @pt_mconstante95

[Miguel]

Hey everyone,

Sunday, fun day, aka leg day (quad focus).

Felt great throught all session. Always with a spotter on top sets to maintain perfect execution. Numbers of last session were beaten ??. The session structure was:

– Prime plate loaded leg extention (peak resistence at the top)

– Prime adductor (top set with peak resistence on shorten range and back off on stretched)

– Icarian Banded Hack

– Cybex Leg press

– Prime seated leg curl (peak resistence at stretched position)

– Gluteator

– Standing Calf raises

– Seated calf raises

1 top set + 1 back off set for all exercises.

Food and weight are increasing. Currently with 85,8kg (+/- 5kg since last weeks of prep).

Today coach allowed a refeed meal ? fortunatly, i’m not having craving problems after show, and that’s something I was a bit scared of.

Keep the good work. Have a nice week.

Instagram: @pt_mconstante95

[Miguel]

Leg day today , and with the split bring adjusted back to PPL we needed another rotation for frequency added.

Pivot press it was , happy to have it back . We aired caution on the loading side as last time my adductor was playing up . That has been sorted so next tome we will bump things up

Good morning Oscar,

I have a question regarding the pivot press. Do you consider it better to work inner thighs compared with a normal leg press? I´m using cybex leg press for that purpose in my quad focus day but i have a atlantis pivot press also available.

[/quote]

Do you have a squat variation? Or an option to squat ? Or a seated leg press ?[/quote]

Yes, my quad day structure is this:

– Prime plate loaded leg ext (peak resistence at top)

– Banded hack squat (more narrow stance for quad sweep)

– Cybex leg press (wide stance for inner thighs)

– Prime Adductor (peak resistence in stretch position)

– Prime seated leg curl (peak resistence in stretch position)

– Gluteator

– Standing calf raises

– Seated calf raises

2 Work sets/ex (top + back off)

I also have available seated leg press and pendulum (i use pendulum on hams + glute workout)

[/quote]
For me if you have a hack squat and a seated leg press I’d use those for quads. Otherwise the other leg presses like the pivot , what I do is just put my feet stance where I’m the strongest and able to move as much weight as possible. And with the pivot the foot plate is already set in a certain way to bias certain muscles..so I do not over think . Overthinking is causing so many people progress .[/quote]

Got it! Thank you very much for your time.

Best regards from Portugal

Instagram: @pt_mconstante95

[Miguel]

Leg day today , and with the split bring adjusted back to PPL we needed another rotation for frequency added.

Pivot press it was , happy to have it back . We aired caution on the loading side as last time my adductor was playing up . That has been sorted so next tome we will bump things up

Good morning Oscar,

I have a question regarding the pivot press. Do you consider it better to work inner thighs compared with a normal leg press? I´m using cybex leg press for that purpose in my quad focus day but i have a atlantis pivot press also available.

[/quote]
Do you have a squat variation? Or an option to squat ? Or a seated leg press ?[/quote]

Yes, my quad day structure is this:

– Prime plate loaded leg ext (peak resistence at top)

– Banded hack squat (more narrow stance for quad sweep)

– Cybex leg press (wide stance for inner thighs)

– Prime Adductor (peak resistence in stretch position)

– Prime seated leg curl (peak resistence in stretch position)

– Gluteator

– Standing calf raises

– Seated calf raises

2 Work sets/ex (top + back off)

I also have available seated leg press and pendulum (i use pendulum on hams + glute workout)

Instagram: @pt_mconstante95

[Miguel]

Leg day today , and with the split bring adjusted back to PPL we needed another rotation for frequency added.
Pivot press it was , happy to have it back . We aired caution on the loading side as last time my adductor was playing up . That has been sorted so next tome we will bump things up

Good morning Oscar,

I have a question regarding the pivot press. Do you consider it better to work inner thighs compared with a normal leg press? I´m using cybex leg press for that purpose in my quad focus day but i have a atlantis pivot press also available.

Instagram: @pt_mconstante95

[Miguel]

Agree with Clare. You could establish a rep range interval for each exercise. In the begining of the session, for the compound movments a smaller rep range (mechanical tension) and by the end of the session, more on isolation movements, a higher rep range (metabolic stress) and also incorporate back off sets across the workout. With this approach not only you´ll be able to explore all the hypertrophy mechanisms but also have a margin to progress in each load (ex. leg press 6-10 reps you hit 8. Still can explore and challenge yourself with that load in order to achieve 10 reps and then, increase weight.

Instagram: @pt_mconstante95

[Miguel]

PULL DAY

Very intense Pull yesterday. Hours after the workout still feeling the pump and by they way they still feel today, seems they will be sore for a couple days. Keeping focus on lat width and giving a small stimulus on adductors with the folliwng structure:

– Adductor (3×15 submaximal)
– Panatta plate loaded wide lat pull down;

– Prime Extreme row;

– Prime plate loaded close grip lat pull down;

– Nautillus Pullover;

– Reverse Peck deck;

– Rack Pulls;

– Single arm machine preacher curls;

– Cable hammer curls;

2 work sets per exercise (1 top set + 1 back off set with -20% of top set´s load).

Strength keeps increasing.

Today is rest day and tomorrow will hit quads.

Have a nice weekend everyone.

Instagram: @pt_mconstante95