[Miguel]

Good morning,

Very good pull session yesterday. Got a last minute training partner and surely came handy to bring that extra intensity.

WORKOUT
Single arm prime plate loaded lat pull down x2
T bar row x2
Nautilus single arm lat row x2
Bent over row with deadstop x2
Reverse peck deck x2
Inc. DB curls x2

Weight: 93,2kg

Check in with coach yesterday. Pretty happy with the look after the first week of mini cut. As for today, the usual: PT sessions and clients training plans review/updates. Rest day from training and tomorrow ready to smash legs with the main goal of reaching 20reps on the smith squats with 3 plates/side 🙂

Have a great week team 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,
Pretty good push session. Despite lowering food and PEDs still feeling quite strong. Tried some new equipment that arrived at my gym to replace other and they are very much approved ??
WORKOUT
Lying cuff laterals x2
Neutral grip shoulder press x2
Weighted dips x2
Peck deck x3
Single arm machine laterals x2 (w/ 2RP on last set into partials)
Single arm prime tricep extensions x2
Assisted dips x1
Single arm cable curls x3

Weight: 92,9kg

Fasted cardio increased from 20min to 30min as coach wants to get the most out of this mini cut.
Pull session this Sunday at lunch time and rest day tomorrow.

Have a great Sunday everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Not very happy with today’s leg session tbh. Didn’t have my usual spotter on the pendulum. He already knows what to do and what not to do at every inch of each rep and for someone new it’s always hard to understand at the first time what I want and need of the set. New opportunity to progress in 10 days ?
WORKOUT
Adductor x2
Pendulum x3
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2
Standing calf raises x3

Weight: 94kg

Clients training updates done and PT sessions starting very early in the morning which will allow me to take a bit of the afternoon and enjoy the rest day ?

Cheers ???

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
What a pull session ? 195kg x6 on SLDL which makes me firmly believe that until the end of the off season the 200kg will come ?? after that progressed also at every row which is kinda hard after killing myself at SLDLs ?
WORKOUT
SLDL x2
Prime plate loaded seated lat row x2
Extreme row x2
Wide grip lat pull down x2
Dual cable rear delt row x2 (20s RP on last set)
Prime smart cam seated row shrugs x1
Preacher curls x3

Weight: 94,9kg

Pretty beaten after today’s workout so a very welcome rest day tomorrow. Thursday a brutal leg session with pendulum squats waits for me ???

Cheers ?

Instagram: @pt_mconstante95

[Miguel]

Good evening,
Very busy day with PT clients since early morning until late afternoon. Still manage to workout at my usual hour. Push today with some PBs. Nautilus/gym shop press is almost at 5 plates ?let’s see if until the end of this off season i hit this personal goal
WORKOUT
Nautilus/gym shop chest press x2
High inclined smith press x2
Prime 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: 95,7kg

Started the cruise phase today. 250mg Test C each 5 days for the next 4 weeks and blood work after that.

Typing this already in bed and ready to switch off. Another busy day tomorrow with pull on the menu.

Cheers

Instagram: @pt_mconstante95

[Miguel]

Good evening,
Leg session this afternoon. Finally got to the 8plates/side on the hip press with this set up. One of the hardest exercises I’ve been battling rep after rep. on both top and back off set were to the limit and after that was ready to go home ? ?
WORKOUT
Lying leg curl x2
Hip press x2
Smith squats x1
Leg extension x2
Seated leg curl x2
Adductor x1
Seated calf raises x3

Weight: 95,2kg

Rest day tomorrow. Also no PT sessions, so, will update all clients plans in the morning and spend time with family in the afternoon.

Have a great Sunday everyone ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Successful pull session today. Was feeling a bit lazy (like always in rainy days ?) but when the workout started everything just fired up.
WORKOUT
Prime plate loaded single arm lat pull down x2
T bar x2
Nautilus single arm lat row x2
Smith bent over row x2
Reverse peck deck x2
Inclined DB curls x2

Weight: 95,5kg

All the work done in the morning. Some study and reading during the afternoon and early to bed for sure. Rest day tomorrow. Saturday afternoon will be back in the gym floor to hit legs.

Cheers ?

Instagram: @pt_mconstante95

[Miguel]

Good evening,
Solid push session (shoulder & triceps focus). Progressed the major lifts and also the isolated. Good day at the office ?
WORKOUT
Lying cuff laterals x2
Neutral grip shoulder press x2
Weighted dips x2
Peck deck x3
Single arm machine laterals x2 (last set with 2 RP)
Single arm triceps extensions x2
Body weight dips x1
Single arm cable curls x3

Weight: 95,3kg

Slight reduction in food and ready to start the cruise phase. As for tomorrow, usual PT sessions in the morning and pull in the afternoon.

Cheers ???

Instagram: @pt_mconstante95

[Miguel]

Todays work, felt good felt strong. Do people find it more beneficial to add in cardio first thing or straight off the back of a weight session ? If first thing fasted or not ?

Ideally, the workout and cardio should have some hours gap in between, however, if that’s not possible do it in the end of your session. If you can do it first thing, I’d go fasted but that’s my personal preference as it helps me to regulate my appetite and get me ready for the day but do what suits best for you and that you can adhere and keep doing consistently ?

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Sick leg day. First in 10 days, felt very good and strong. I think my soul is still on the floor near the pendulum squat machine ??
WORKOUT
Adductor x2
Pendulum x3
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2
Standing calf raises x3
Weight: 95,2kg
Last week with this current cycle. From next week and during the other 4 will do a cruise with just 250mg Test E each week.
Rest day tomorrow with PT sessions in the morning and lunch time. As it’s carnival holiday will be visiting family and of course have a great time with my little niece ?
Cheers ???

Instagram: @pt_mconstante95

[Miguel]

Good evening,
Couldn’t ask for a better pull session ? right from the first warm up set I knew it was gonna be PBs everywhere and that’s what happened. Particularly happy with the SLDL of course ?
WORKOUT
SLDL x2
Prime plate loaded lat row x2
Extreme row x2
Wide grip lat pull down x2
Dual cable rear delt row x2 (with 1 RP on last set)
Shrugs x1
Prime preacher curls x3
Weight: 94,5kg
After the workout spent some time talking with a British guy, very passionated about bodybuilding, who came to Portugal on vacations just to know our good gyms. Was simply amazed with blvckout gym ?
Tomorrow will be total rest, both of training and PT sessions.
Have a great Sunday team ???

Instagram: @pt_mconstante95

[Miguel]

Good afternoon,
Finally back and felt very good during the workout. Did push with a gym collegue and good friend, which is, imo, the best portuguese amateur Mens Physique. very helpful to train with someone stronger that takes you out of your comfort zone and that was the case today ??
WORKOUT
Nautilus/gym shop chest press x2
High inclined smith press x2
Prime dips x2
Prime peck deck x2
Prime seated laterals x3
Reverse peck deck x1 (with 2 RP)
Dual rope pushdown x2
Hammer strength single arm curls x1

Weight: 94,3kg

After this beaten absolutely will go to bed early ? pull session tomorrow in the afternoon with SLDLs on the menu ?
Have a great weekend everyone ??

Instagram: @pt_mconstante95

[Miguel]

Good evening,
5th and final rest day. Can’t tell you how much I look forward to be back in the gym ? totally recovered and ready to hit push session tomorrow. Food is increasing slowly and my digestive system shows no problem whatsoever.
Early bed tonight for sure.
Cheers ?

Instagram: @pt_mconstante95

[Miguel]

Sounds a little OTT for a mini cut in terms of length of time n drugs being used tbh.

For me I would be running 6-8 weeks max.

I would be asking the question of do we need to be using Anabolic’s at all for this ?

Would the Anabolic’s not be served best for coming out of the cut.

Obviously I don’t know the person but for me I would rather be using

Clen / inject l car / gh funds allowing n doing the mini cut like this

Then using the hormones to grow.

Now if for a specific reason the drugs are justifiable which there can be

I would do a 6 week hard mini cut using the primo only

Get in n get out.

Then off all for 6 weeks minimum

Thank you for your feedback ???

Instagram: @pt_mconstante95

[Miguel]

Good morning,

3rd rest day of 5. Starting to feel more recovered both physical and mental. Already missing the workouts and looking forward to hit push on friday 🙂 until then, the usual routine: PT sessions, meal prep, etc.

Deep tissue massage in the afternoon, something that i don´t do for a while and since i´m taking a few days of rest, thought it could be a good oportunity.

Cheers 😉

Instagram: @pt_mconstante95