[Miguel]

Good morning,

Very good push session 🙂 strength keeps increasing like never before in push exercises.

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)
Dual cable push down x2
Single arm hammer s. bicep curls x1

Weight: 94,6kg

Busy day today with some PT sessions in the morning and late afternoon. Pull session at lunch time. My favourite one as it will start with SLDL 😀

Cheers

Instagram: @pt_mconstante95

[Miguel]

As for the split pattern, will depend on what muscle groups you want to prioritize the most and after you decide it, that´s where you have to pay attention to exercise selection and order, however, looking at this exercise selection i would just do a few adjustments.
On push session, if you want to prioritize chest, i´d start with the hammer s machine as it loads the shorten and doing it already fatigued you might not be able to take the best out of it. Also, i would switch one of the triceps compound (dips or close grip smith) by an isolation movement (e.g. rope push down).
On leg session, doing 3 compounds may not be the best option as it might be hard to keep the performance on the last one but will also depend on how far will you take those sets.

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Successful leg session where finally felt pretty good on the hip press. Been struggling with this movement but yesterday was totally different and fortunatly reached new territories 🙂

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: 94,5kg. Like mentioned before, time to give a break of insulin. Started to use ghrp-6

Rest day with PT sessions until late afternoon.

Have great week everyone 😉

Instagram: @pt_mconstante95

[Miguel]

I’m always motivated to do legs buddy but after winning the derby even more ?
1904! ❤️?

Instagram: @pt_mconstante95

[Miguel]

Hey everyone,

Rest day today. Had a few PT clients in the morning and took the afternoon off. As I always try to do every weekend, visited my niece and went for a walk in the park with her ?
Big matchday here in Portugal as the Lisbon derby will take place for the league cup final, so will change routine a little bit to watch it and hopefully to celebrate another trophy conquered by Benfica ? ?
For tomorrow, leg day in the afternoon ?
Have a great weekend everyone

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Best push session (delts & triceps focus) i´ve done in weeks 😀 every movement felt great and that reflected in numbers.

WORKOUT
Lying cuff laterals x2
Prime neutral grip shoulder press x2
Weighted dips x2
Crossover x3
Single arm machine laterals x2 (with 2 RP on last set)
Prime single arm tricep extensions x2
Body weight dips x1
Single arm cable curls x3

Weight: 93,8kg

Pull on the menu for today in the afternoon after all PT sessions.

Cheers 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Leg session done. Progressed in almost every movement, however, i´m starting to struggle with the 3s hold pendulum squat set where probably will have to take a few steps back in order to progress it again.

WORKOUT
Adductor x2
Pendulum x3 (set1: 3s hold; set2: 1s hold; set 3: no pause)
Leg extensions x3
Lying leg curl x3
Kneeling leg curl x2
Glute drive x2
Standing calf raises x3

Weight: 93,3kg. Doing the last week of insulin. Next week will start using peptides, CJC and GHRP-6. 4iu cjc and 2iu ghrp6 30min prior meal 1, post workout and 30min prior last meal.

Rest day today. Tomorrow will be doing push, more focused on delts and tricpes.

Cheers 🙂

Instagram: @pt_mconstante95

[Miguel]

Hey everyone,

Good pull session done yesterday. Very glad to finally hit 190kg x5 on SLDL, something i was trying for a while. Now let´s aim to 200kg 😉

WORKOUT
SLDL x2
Prime plate loaded seated 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: 93,2kg

Rest day it is. Get the PTs done, put the car at the workshop, meal prep and early to bed as last night sleep wasn´t so good :/

Have a great week y´all 🙂

Instagram: @pt_mconstante95

[Miguel]

I would take at least 1 compound of legs specially at day 1 as when you reach the 3rd, if you really performed the others prior with high intensity you will have a hard time keeping the performance high.

Instagram: @pt_mconstante95

[Miguel]

Also depends on the size and the place you want to do it. Forearms, hands and neck won’t have such a great impact as it would on your back, shoulders, chest or abs for example. If it was today I wouldn’t do the one on my shoulder ?

I am planning to get a very small one on my upper chest: Similar to where jimmy tonk has his but more towards the chest. I just want to make sure it wouldn’t stretch out as I plan to body build for a long time and hopefully get much bigger haha. [/quote]
Perhaps won’t have such an impact but hey, in the end of the day, only you can decide

Instagram: @pt_mconstante95

[Miguel]

Also depends on the size and the place you want to do it. Forearms, hands and neck won’t have such a great impact as it would on your back, shoulders, chest or abs for example. If it was today I wouldn’t do the one on my shoulder ?

Instagram: @pt_mconstante95

[Miguel]

Good evening team,

Productive day at the office. Great push session (chest focused). Very happy to reach 4,5 plates x5 on the nautilus/gym shop chest press ? 5 plates I’m coming for you ?

WORKOUT
Nautilus chest press x2
High incline smith chest press x2
Prime dips x2
Peck deck x2
Prime seated laterals x3
Rear delt reverse crossover x1 (with 2 RP)
Triceps cable crossover x2
Hammer S. Single arm machine curls x1

Weight: 91,2kg

Early to bed as tomorrow will need to be early in the gym to do some posing practice with my coach. After that, when the gym it’s less crowded, pull time. My favorite variation as it has SLDL and who doesn’t love to pull heavy stuff from the floor?! ?

Have a great Sunday everyone ??

Instagram: @pt_mconstante95

[Miguel]

Very sorry to hear that 🙁 I know how that feels. Some years ago I also lost a great friend in a tragic accident. I was in the recruit for the military and couldn’t even say a last goodbye to him. He always supported my life decision of joining the navy and so, he became my “why” to finish that recruit. Always remember him and make him your main reason to be successful, not only on this comp prep but during all your competitive career, every day, every workout… May be hard now to control emotions but time will teach you that and every time you remember him, specially in those hard days, you will feel inspired and with renewed energy to achieve your goals

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Brutal leg session yesterday. Nothing left in the tank for both of us, sets taken to absolute failure and PBs across the board. That´s how we love to train and we wouldn´t want it any other way 🙂

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: 92,2kg. Started to increase slowly this week, perhaps due to the use of Tremb E.

Rest day (of course haha). After work and doing all my stuff hopefully will visit my baby niece 😀 has been a few days since i´ve last seen her and everytime i see and hold her it brings me so much joy and positive energy 🙂

Have a great day team 😉

Instagram: @pt_mconstante95

[Miguel]

Good morning,

Another pull session done with success 🙂 small progressions in every exercise. By this pace, lat row will get maxed out soon unless the gym gets thinner plates hahah

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

Weight: 91,9kg

By the end of next week, will give a break of insulin.

Rest day today. PT sessions, study meal prep… the usual. Tomorrow will hit legs in the afternoon with one of my strongest training partners.

Cheers 😉

Instagram: @pt_mconstante95