[Miguel]

Good morning,

Tough morning as my legs are smashed from yesterday´s workout. Big movements are getting better and better each session and that translates on the log book. Looking forward to see what the transition to a surplus phase will bring 🙂

WORKOUT
Lying leg curl x2
Pendulum x1
Leg press x2
Leg ext x2
Split squats x2
45 hyper extensions x3
Adductor x2
Seated calf raises x2

Weight: 93kg

Should be a rest day today, however, will be doing push coz Sunday won´t be able to workout as i´ll be attending the NPC nationals and pro qualifier that will take place in Portugal and will be all day long 😀 looking forward to see this great show and some good friends competing and hopefuly get their pro cards 😉

Have a great weekend everyone

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Great sessions these last days (push yesterday and Pull today). 7th rep on the 200kg deadlift was right there but couldn’t lock it ? (maybe next time). Despite that, small increments in almost every movement which is a good indicator that strength is increasing despite being on maintenance with low AAS use. Looking forward to see what the push phase will bring ?
Weight: 93kg
With the upper body totally destroyed, time to rest. Friday back for legs.
Cheers ??

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Don’t know what happened or what I’ve done but felt like super man on the leg workout ? more load and more reps on every compound movement. Very happy with this one. Now the challenge will be to keep this pace on the next one.
Weight: 92,3kg
Last week of maintenance approaching.
Holiday in Portugal tomorrow and rest day, however, with lot’s of work to do in the gym with PT clients.
Have a great week everyone ??

Instagram: @pt_mconstante95

[Miguel]

Like Meg said, perhaps it´s because of your mechanics, however, before performing the SLDLs, you could do some mobility drills focused on your posterior chain (if you´re not doing it already) and see if feel better on the movement. If you still struggle, than yes, try the bumper plates.

Instagram: @pt_mconstante95

[Miguel]

Good morning,
Not much to say about yesterday’s pull session. Felt quite well, however, wasn’t able to progress on the deadlift which was the main goal but still was a pretty good one.
Weight: 92,6kg
Some of the update photos sent to Ross as we start the last week of maintenance.
Total rest day today. Meal prep, visiting family, reading… the usual. Tomorrow ?? Leg day ?
Have a great weekend everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Solid push session which didn’t start very well as the first movements still wasn’t feeling very confident but after those, manage to progress during the rest of the workout much because of my training partner that was always making sure I was going all out ????
Weight: 92,6kg
Almost recovered from legs and ready to pull (and deadlift ?) tomorrow.

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Completely beaten after yesterday’s leg workout. Was hoping this time my body had already adapted but I’m even more sore now, specifically from glutes and hamstrings. Let’s hope that 5 days it’s enough to recover them ?
WORKOUT
Lying leg curl x2
Pendulum x1
Leg press x2
Leg extensions x2
Split squat x2
45 hypers x3
Adductor x2
Seated calf raises x2

Weight: 92,8kg

Obligatory rest day today ? fortunately can have some rest in the afternoon with all the work being done in the morning/lunch time. Push day tomorrow.

Cheers ??

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Easter Sunday, empty gym, perfect conditions for a great pull session. Fortunately had a training partner which was very helpful to progress through all the session compared with the previous one.
WORKOUT
Single arm cable lat pull down x2
Prime plate loaded row x2
Conv. Deadlift x1
Extreme row x2
Prime plate loaded lat pull down x2
Rear delt cable row x3
Single arm cable tricep extensions x3

Weight: 92,3kg

Only today glutes and hams recovered from Thursday’s leg session ? right on time before tomorrow’s session.

Have a great week y’all ???

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Awsome push session. Every movement i did could feel every bit of the muscle working and was able to progress on every lift.
WORKOUT
Lying cable laterals x2
Nautilus chest press x2
Slight inclined smith press x2
Peck deck x2
Prime Seated laterals x2 (setting 4)
DB laterals x3
Unilateral prime preacher curls x3 (setting 3)

Weight: 92,1kg

Positive feedback after the first week following the new plan. Very glad on making the decision of taking this step.

As for tomorrow, and to celebrate easter, let’s pull (and deadlift ?)

Have a great Easter everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Totally done after doing the leg workout of the new program. With just 1 set on the pendulum squat manage to hit a PB which is always an exercise very hard to progress atm.
WORKOUT
Lying leg curl x2
Pendulum x1
Leg press 45 x2
Leg extensions x2
Rear foot elevated split squats x2
45 hypers x3
Adductor x2
Seated calf raises x2

Weight: 92,3kg

So, my new cycle is now:
250mg Test E/week
200mg Mast E/week
25mg proviron/day
2iu GH/day (1iu upon waking + 1iu 40min-1h prior bed)

Regarding nutrition, until the end of April will be in maintenance with aprox 3600kcal on training days (275g P, 84g F, 433g C) and 3110 kcals on rest days (253g P, 106g F, 286g C).

Holiday and rest day tomorrow but working with clients and doing gym hours until the afternoon.

Cheers ?

Instagram: @pt_mconstante95

[Miguel]

Good morning,

First pull session of this program. Almost the same exercises with some small changes. SLDL was taken and now it´s conventional deadlift which yesterday manage to do a PB with 6x200kg 😀 (pure happiness hahah)
Rest day today as my back is totaly destroyed. Tomorrow will be doing the new leg session, the most expected one 🙂
Cheers

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Day one of the new program. Still doing PPL but with some changes. Got the protocol today from my new coach… Ross Byrne, which i guess almost everyone knows. Very excited and confidant of what we can bring in the next months. Will post the details of training sessions, nutrition and PEDs in further logs, first I’m still trying to understand everything in order to do it right.

Still with some work to do today but when it’s finished, early bed tonight for sure. Tomorrow time for pull.

Have a great week everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

What a leg session! Was struggling with this workout in the last 2 times i did it but today felt pretty well. Didn´t progress in every movement but did in some and didn´t regress in any. Good day at the office 🙂
WORKOUT
Adductors x2
Pendulum x3
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2
Standing calf raises x3

Weight: 91,1kg

Complete rest day tomorrow and very much needed as next week will be crazy with new clients on board and some returning.
Have a great Sunday 😉

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Despite not reaching the 6x200kg on SLDLs pretty happy with today’s pull session. Progressed on every other movement (but that 6th… ?).
WORKOUT
SLDL x2
Prime plate loaded seated row x2
Extreme row x2
Wide grip lat pull down x2
Rear delt row x2 (with RP on last set)
Shrugs x1
Preacher curls x3

Weight: 91,1kg

Rest day tomorrow with all the work being done in the morning so, a calm afternoon where I can chill a little bit ? Saturday back on the gym floor to hit legs

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Chest focused push session. Still with the disastrous last one in mind, this one had no option but to be a successful one and it was ? felt perfectly in every movement and progressed in almost every one of them.
WORKOUT
Nautilus chest press x2
High inclined smith press x2
Dips x2
Peck deck x2
Prime seated laterals x3
Reverse peck deck x1 (with 2 RP)
Rope pushdown x2
Hammer strength single arm curls x1

Weight: 91kg

Pretty tired after sleeping a couple hours less last night. Early to bed for sure and tomorrow time for pull. SLDL on the menu, goal ?? 6x 200kg ?

Cheers ??

Instagram: @pt_mconstante95