The Journey Of A Lifetime: MikeWines' Relentless Pursuit

[offroadatv200]

Count me in!

[MikeWines]

Count me in!

Heck yeah! Always good to have a fresh face in here, good to have you mate.

[ErikTheElectric]

Loled Hard at the moron doing that with the weight around his neck. All you can do is shrug, and laugh that you're not that stupid. Hahaha.

Definitely know that feel @ eating that much. brb team never full.

Had a great "refreshing" day for my CNS as well. Glad you were able to rest it up, and hit it hard today.
Strength still looks to be coming along quite nicely mike, keep it up bro.

[MikeWines]

Loled Hard at the moron doing that with the weight around his neck. All you can do is shrug, and laugh that you're not that stupid. Hahaha.

Definitely know that feel @ eating that much. brb team never full.

Had a great "refreshing" day for my CNS as well. Glad you were able to rest it up, and hit it hard today.
Strength still looks to be coming along quite nicely mike, keep it up bro.

Posted it as a ******** status just to be funny and ALL kinds of hate from people saying, "You need to educate those who know less than you." or "stop posting all these negative gym statuses." Wait, what? How was that negative at all? It was meant to be funny. Some people these days...ha

I'm actually contemplating drop back to 3 meals just b/c I literally never get full except after my huge bowl of morning proats that 1,000+ kcals. After that, the meals just feel like snacks. haha

[offroadatv200]

I'm actually contemplating drop back to 3 meals just b/c I literally never get full except after my huge bowl of morning proats that 1,000+ kcals. After that, the meals just feel like snacks. haha

I know this feel all to well. I saved 1200 cals for pancakes after work, 1.5 hours later I was hungry.

[MikeWines]

Today bench marks 1 year since I began my quest last summer. This was my start...

A little background to start...
Current Stats:
Height: 6'3"
Weight: 133
Bench: 130x4
Squat: 120x5
DL: 200x5
OHP: 65x5
BB Row: 65x12

Current:
Weight: 167
Squat: 195x2
Bench: 180x1
DL: 315x1
OHP: 95x3

The journey has been long and extremely challenging at times but this is only the beginning and I can't thank you all enough for the support and motivation over the past months. LETS KEEP THIS ROLLING.


Lower #2 - 5/3/1 Wave (@95%)
(weight x reps x sets)

Conventional Double Overhand DL
WU:
125x5
165x5
185x3
Work sets:
220x5
250x3
280x1
280x1
280x1 Volume PR

Box Squat - "Widowmakers"
135x20
135x20
135x20 Volume PR +15 Reps

A1: Pullthroughs
40x12
40x12
40x12
A2: Reverse Crunch
BWx20,20,20

B1: BB Walking Lunges
95x12steps
95x12steps
95x12steps
+Iso-Hold: 30sec/leg
B2: PPT Hold
0:30secx3sets
B3: Prone Deadbugs on Foam Roller
BWx15,15,15

Thoughts - MW: 167.6 - ~3,450cals
-HOLY CARDIO. dem squats = goodnight sweet quads. Added in some extra cals and only ate 3 meals but still felt like I could have eaten an entire horse by myself today. Deads were strong today, definitely progressing. GOTTA KEEP GROWING, THERE'S NO STOPPING NOW.

[determined4000]

still167
more food
dat metabolism

[MikeWines]

I know this feel all to well. I saved 1200 cals for pancakes after work, 1.5 hours later I was hungry.

Team never full. Oats are literally one of the only things which fill me up anymore. Have to drink 25+oz of water with every meal normally just to feel touched by it. ha

still167
more food
dat metabolism

Yeah I'm thinking the same thing. Gonna keep it at 3,450 for now and see how that fares for a bit.

[determined4000]

oats are high in soluble fiber which delays stomah em[tying

[ErikTheElectric]

still167
more food
dat metabolism

This. You've come along way mike, since your a member of "Team never full" wanna fly out to cali and do a pizza challenge with me?

[MikeWines]

Shoulders/Arms Hypertrophy
(weight x reps x sets)

DB OHP
WU:
30x10
Work sets:
45x8
45x8
45x8
45x8

A1: DB Shrugs
50x30
50x30
50x30
A2: Lateral Raises
15x15
15x15
15x15 - drop - 10x10 - drop - 5x20

B1: Preacher Curl
45x10
45x10
45x10
B2: W-Bar Tricep Pushdown
42.5x10
50x10
52.5x10 - 5 dropsxexhaustion

C1: Prone Scap. Ret. W/Row
8reps (3sets)
C2: Plank W/ Leg Lift
16reps (3sets)
C3: Hammer Curls
25sx8
25sx8
20sx10 - drop - 15sx10 - drop - 10sx10

Thoughts - Cals: ~3,450
- Drove home for the weekend to surprise my family so cals have been loose but I could care less bc my folks didn't suspect a thing and I had a blast with my family. Solid workout this morning with my dad too, got him into compound movements and understanding the importance of a dynamic warmup, foam rolling, and mobility. Great weekend so far, Thanks for following gents.

Do I even lift?

oats are high in soluble fiber which delays stomah em[tying

Oats all day, errday.

This. You've come along way mike, since your a member of "Team never full" wanna fly out to cali and do a pizza challenge with me?

Dude I would LOVE to come out to Cali for some beach time and a few workouts. Team always broke college student checking in though. haha

[determined4000]

apparently some1 does lift

[MikeWines]

apparently some1 does lift

Occasionally, when I get some free time...

[sammysamgurl]

Thanks for followin my log, count me in on yours.

[ThousandEyes]

lol I'd say come to PA, but we don't have much to offer...

You like the Amish?

[determined4000]

keep liftin brah
http://suppversity.blogspot.com/2013...aining-to.html
since I know you always readin

[Connector]

Great transformation bro, keep it coming!

[MikeWines]

Thanks for followin my log, count me in on yours.

Great to have you!

lol I'd say come to PA, but we don't have much to offer...

You like the Amish?

Been to PA a few times actually, my mom's family is from lancaster. I've seen all the horse and buggies and beards. haha Where are you at in PA?

keep liftin brah
http://suppversity.blogspot.com/2013...aining-to.html
since I know you always readin

Saw that article last week when it came out. Hence why I've dropped all steady state LISS. Only HIIT 2x/wk for <10minutes and lifting heavy. Best my physique has been in my whole life and I haven't stepped on a treadmill or gone on a jog in over a year.

Gonna roll another cycle of 5/3/1 for the next 3 weeks and then deload. I think that deloading every 4th week is a little soon given the light weights I'm lifting but I feel that every 7th week will be just about right. Sometimes I might stretch it 9 weeks if I'm feeling good though just like the last deload.

Great transformation bro, keep it coming!

Thanks man! Mirin your physique, you've grown a ton in your progress pics.

[determined4000]

How much time do you think you spend WO per day (including GPP, cardio, lifting, etc.)?

[MikeWines]

How much time do you think you spend WO per day (including GPP, cardio, lifting, etc.)?

Including warmup?

[determined4000]

Including warmup?

lifting per week-
gpp per week -
cardio per week-
folling per week-
stretching per week-

[MikeWines]

lifting per week-
gpp per week -
cardio per week-
folling per week-
stretching per week-

Typical lifting day would like this:
Foam rolling: 10-15 minutes
Dynamic warmup: 15-20 minutes
Lift: 60-75 minutes (depending upon rest times, # of exercises, energy, etc.)
HIIT: 2x/wk for 10-12 minutes (depending upon #of intervals and method used a.k.a. bike/prowler/sledge hammer+tire/ropes/etc)

Off Day:
Foam rolling and trigger point work: 45-60 minutes
Mobility work: 30 minutes (bands, hurdles, dynamic, stability circuits, etc)
Bike: 10-15 minutes

^Some off days are less depending upon time and work requirements. But most days, when we put the athletes through regen sessions, I just participate as well so it ends up being 90 minutes of work with them and then if I still have some super tight of stiff regions, I add in 10 or 15 extra min of rope stretching, mobilityWOD stuff, or something else to get them loosened up.

I personally believe and have experienced that the more "active" I am on rest days in terms of CNS recovery (contrast showers/diaphragmatic breathing, promoting light blood flow to the musculature, and taking joints through their complete ROM, the more my training has improved.

[determined4000]

cool
what do you do for stability circuits?
curious because I think I should start doing some (bad omission from current routine)

[ThousandEyes]

I go to school in lancaster lol...I live there during the year and my home is about 40 mins west

[offroadatv200]

I go to school in lancaster lol...I live there during the year and my home is about 40 mins west

Lancaster, NY?

[MikeWines]

cool
what do you do for stability circuits?
curious because I think I should start doing some (bad omission from current routine)

My most recent one I've incorporated from Dean Somerset (great resource on spinal health and corrective exercise for back problems). I've been working on increasing my hip mobility a great deal lately but without stability at the lumbar spine and knee, it won't be useable. A joint by joint approach to mobility is best imo. If I increase core strength, improve diaphragm positioning, and lumbopelvic stability, it will not only stop energy leaks, but also increase my lifts and prevent injuries in the long run.

Few other articles on breathing incase you're interested since I know you're a big reader:
http://graycook.com/?p=1488
http://robertsontrainingsystems.com/...-relationship/

I've always started incorporating more stability exercises for the glenohumeral joint (shoulder) in order to improve longevity and ROM.

Regeneration

Spinal Stability Circuit ala Dean Somerset
1. Plank w/Alternating Leg Raise - 2x16
2. Birddogs - 2x12
3. Prone Deadbugs on Foam Roller - 2x12/side
4. Prone Flies w/Med Ball on Foam Roller - 2x10/arm
5. Stir the Pot - 2x5/direction
6. 1-Foot Contralateral Cable Squat & Row - 2x8/side

I go to school in lancaster lol...I live there during the year and my home is about 40 mins west

If I ever make it up there, we've got to get a lift in.

[ThousandEyes]

Lancaster, NY?

PA

and def man, if you're ever in the area ask your family about millersville I'm sure they know about it and if not it's not hard to find.

[MikeWines]

A.M. Session - ESD
Keiser Spin Bike (Wingate Sprints) - 0:15 all out@17/0:40 recovery@8 x 10

P.M. Session - Upper #1 - 5s Wave (@85%)
(weight x reps x sets)

BENCH
WU:
Barx10
95x5
115x5
Work sets:
125x5
145x5
165x5 Volume PR
145x5
145x5

CHINUPS
35 Reps (BWx10,8,6,6,5)
+Iso-Hold: 30 seconds

A1: INCLINE DB PRESS
60sx8
60sx8
60sx8

A2: 1 ARM DB ROW
70sx11
70sx11
70sx11 Volume PR - +3 reps

B1: STRAIGHT BAR TRICEP EXTENSIONS
40x15
40x15
40x15

B2: HK FACEPULLS
25x25
25x25
25X25

Rotator Cuff Circuit - 15reps/each
T's
Y's
W's
I's
Extensions
Floor Blackburns

Thoughts - MW: 168.8 - 453c/78f/229p
-Figured I would be slightly heavier considering I had a couple long car trips and lots of food with my family (whatever, I enjoyed the weekend, 2 days won't hurt anything). Biceps were still sore from saturday's hyper session but I still matched my chinups from last week so it's all good.
-The 145 sets felt easy today but I benched with a buddy today and felt weak as a little kid once he got going. He said he would prob go heavy and ended up hitting 275 for a pretty easy triple. Yeah I've made some progress but there's still a LONG ways to go. Just gotta eating and lifting. Patience, gotta have patience...

[jgreenhaus]

patience is always the name of the game in the sport, time goes by quick though and you will surpass your goals and be onto new ones before you know it. The other day actually i was remembering how back when i was benching 60lb dumbbells i thought i would be perfectly content when i was doing 80s, and now that those are easy my goal is to be putting up the 100s at some point. Never satisfied

dat ben rice and those progress photos man, good shiet in here. Definitely looking like you lift and quite lean, bulk on [=

[MikeWines]

patience is always the name of the game in the sport, time goes by quick though and you will surpass your goals and be onto new ones before you know it. The other day actually i was remembering how back when i was benching 60lb dumbbells i thought i would be perfectly content when i was doing 80s, and now that those are easy my goal is to be putting up the 100s at some point. Never satisfied

dat ben rice and those progress photos man, good shiet in here. Definitely looking like you lift and quite lean, bulk on [=

Thanks for the kind words J. I was kind of bummed today actually with my progress given the fact that I still feel like a weak, skinny kid with no legs who constantly gets mistaken for a cross country runner. Just gotta keep pushing hard, day by day.