[Miguel]

Like you cried in September ?? jokes aside, will be good to be back and do something different outside the usual routine.

News soon… ?

Dragons dont cry bro! Looking forward to hear those news. Ill be doing the opposite soon: switching from Justin to a portuguese prep coach.. guess who (not ruben).[/quote]
There’re still a few ???‍♂️

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Pretty beaten after today’s leg session. Dropped a bit of load in order to reach the higher end of the rep range and get some extra volume.

WORKOUT

Lying leg curl x2

Hip press x2

Smith squats x1

Leg extensions x2

Seated leg curl x2

Adductor x1

Seated calf raises x3

Weight: 91kg. New plan will be ready by the end of the week, until then, keep this diet in order to maintain the physique.

As for tomorrow, rest day it is. PT sessions in the morning and afternoon and in the evening, for the first time in more then 2 years, back to a football stadium ? Benfica x Liverpool, champions league match so, it’s understandable haha

Have a great day everyone ?

You better save that money mate… will cry in the end.

Who is your new coach?

Stay strong.[/quote]
Like you cried in September ?? jokes aside, will be good to be back and do something different outside the usual routine.
News soon… ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Pretty beaten after today’s leg session. Dropped a bit of load in order to reach the higher end of the rep range and get some extra volume.
WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extensions x2
Seated leg curl x2
Adductor x1
Seated calf raises x3

Weight: 91kg. New plan will be ready by the end of the week, until then, keep this diet in order to maintain the physique.

As for tomorrow, rest day it is. PT sessions in the morning and afternoon and in the evening, for the first time in more then 2 years, back to a football stadium ? Benfica x Liverpool, champions league match so, it’s understandable haha

Have a great day everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Yesterday, and after 2 great years, the work with my coach ended. Very grateful for what he has done for me and the friendship we built that will persist. Now it´s time to move forward and start something new and BIG! News soon…

As for the workout, after a little bit extra carbs yesterday, pull session went through the roof 😀 everything was perfectly connecting and progressing. Very happy with this session.

WORKOUT
Prime plate loaded single arm lat pull down x2
T bar row x2
Nautilus single arm lat row x2
Smith bent over row x2
Reverse peck deck x2
Inclined DB curls x2

Weight: 91,3kg

Have great Sunday everyone 🙂

Instagram: @pt_mconstante95

[Miguel]

Good evening,
Very good push session. Progressed some movements, which isn’t usual while cutting but pretty happy with it.
WORKOUT
Lying cuff laterals x2
Prime neutral grip shoulder press x2
Weighted dips x2
Peck deck x3
Single arm laterals x2 (last set with 2 RP)
Prime single arm triceps ext x2
Assisted dips x1
Single arm cable curls x3

Weight: 90,7kg

Saturday with some work in the morning, food shopping and in the afternoon pull session.

Have a great weekend everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,

Tough but good leg session yesterday. Took some load of some movements which i wasn´t happy with form and execution and certainly paid off 🙂

WORKOUT
Adductors x2
Pendulum x3
Leg extensions x3
Lying Leg curl x3
Kneeling single leg curl x2
Glute drive x2
Standing calf raises x3

Weight: 91,2kg

Rest day today, with all the work concentrated in the morning and all other stuff like meal prepaing and clients training plans done in advanced had the chance to fully rest this afternoon and felt soooo good 😀 tomorrow time for push

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good evening,
After a terrible workout the next one is always great and today was no exception. 5x 200kg on SLDL ? the day arrived and the goal was achieved. Now let’s aim for more ??
WORKOUT
SLDL x2
Prime plate loaded lat row x2
Extreme row x2
Wide grip lat pull down x2
Rear delt row x2 (with 1 RP on last set)
Shrugs x1
Preacher curls x3
Weight: 91,5kg
Much needed rest day tomorrow. Wednesday back for legs.
Cheers ??

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Defiantly not a good day at the office ? perhaps the worst push session I’ve had in months. Could use many excuses but the truth is today my mind wasn’t there. Perhaps shouldn’t but when this happens I get absolutely mad at myself but now it’s time to understand what went wrong and correct until the next session.
Weight: 92kg
Tomorrow time to pull. SLDL on the menu for sure will get me an extra motivation.
Have a great week everyone ??

Instagram: @pt_mconstante95

[Miguel]

Good morning,
Not the best leg day. Strength was a bit off, nothing major but felt it.
WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extensions x2
Seated leg curl x2
Adductors x1

Weight: 91,2kg.

After speaking with my coach he decided to extend this cruise phase until the end of May, when prep start at 20 weeks out.

Rest day today. Tomorrow time to push.

Have a great weekend everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Nice pull session. No major progressions but was able to maintain a good performance.
WORKOUT
Prime plate loaded single arm lat pull down x2
T bar row x2
Nautilus single arm lat row x2
Smith bent over row x2
Reverse peck deck x2
Inclined DB curls x2

Weight: 92kg.

Rest day tomorrow.

Cheers ✌?

Instagram: @pt_mconstante95

[Miguel]

Good evening,
Much better push session today then the previous one. To avoid strength drops, slightly increased the load at almost every movement and performed the lower end of the rep range and I’m glad I did it.
WORKOUT
Lying cuff laterals x2
Prime neutral grip shoulder press x2
Weighted dips x2
Peck deck x3
Single arm machine laterals x2 (2 RP on last set)
Prime single arm tricep extensions x2
Assisted dips x1
Single arm cable curls x3

Weight: 91,8kg

Tomorrow ?? pull ?

Cheers everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good evening,
Leg session done. Sunday afternoon, almost empty gym, perfect environment ? always very grateful to be able to train with someone who takes himself to the limit and make sure I do the same ??
WORKOUT
Adductor x2
Pendulum x3
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2

Weight: 91,2kg. Big weight drop after a rest day, not quite sure why but coach isn’t worried and we keep everything like it is for the next days.

Have a great week everyone ???

Instagram: @pt_mconstante95

[Miguel]

Good afternoon
Strong pull session. Unlike the push session, strength not only didn’t go down but increased ? PB on SLDL with 195kg x7. 200, I see u and I’ll get you ?
WORKOUT
SLDL x2
Prime plate loaded lat row x2
Extreme row x2
Wide grip lat pull down x2
Rear delt row x2 (1 RP on last set)
Shrugs x1
Preacher curls x3

Weight: 92kg

Saturday of total rest. Very much needed as tomorrow will be doing the hardest leg session, the pendulum one ?, and with a ferocious training partner ?

Have a great weekend everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Tough push session yesterday. Maintained all the numbers but felt so hard, specially on the compounds. Something that was already expecting tbh. Everytime a cut starts and weight drops, push session always gets affected.

WORKOUT
Nautilus/gym shop chest press x2
High inc smith press x2
Prime dips x2
Peck deck x2
Prime seated side raises x3
Reverse peck deck x1 (with 2 RP)
Cable pushdown x2
Single arm bicep curls x1

Weight: 92,1kg

All the work in the morning today and pull session right after, with SLDL in the menu 😀

Have a great day 😉

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Pretty good leg session. Unfortunately didn’t make the 20rep mark on the smith squats but still progressed.
WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extensions x2
Seated leg curl x2
Adductor x1
Seated calf raises x3

Weight: 92,6kg

Rest day tomorrow. Not such a busy day with all the work in the morning so probably will take some more time to rest in the afternoon as this night won’t sleep my usual hours coz it’s Champions League evening for my team, Benfica ? ?

Cheers ?

Instagram: @pt_mconstante95