The Journey Of A Lifetime: MikeWines' Relentless Pursuit

[Strength93]

I'm on that not thinking train too, just nike swoosh

ever notice that there's a lot of guys who are big that don't know the specifics of it? Just hard friggin work

Exactly like inmates. They're often huuge, but don't pay attention to anything else than pushing the weight on the bar

[MikeWines]

^
"you must spread reputation around...."

Haven't been able to rep you since beginning of summer...haha

I'm on that not thinking train too, just nike swoosh

ever notice that there's a lot of guys who are big that don't know the specifics of it? Just hard friggin work

Exactly like inmates. They're often huuge, but don't pay attention to anything else than pushing the weight on the bar

Yeah I have noticed that. I wouldn't say that that's all that's needed though. In terms of longevity, strength must be coupled with knowledge and application in order to prevent injury and improve in the long term.

[Strength93]

Yeah I have noticed that. I wouldn't say that that's all that's needed though. In terms of longevity, strength must be coupled with knowledge and application in order to prevent injury and improve in the long term.

True dat. It was just a ruff picture.

[MikeWines]

Pull #2 - 3x5
(Concentric:Isometric:Eccentric)

RED=PR
GREEN=Rep/Volume PR

Conventional Double Overhand DL
135x5
185x5
Speed work:
185x3
185x3
225x3
Working sets: +10lbs
265x5
265x5
265x5

Weighted Chinup
BW+10x5
BW+10x5
BW+10x5
BW+5x5
BW+5x5

A1. GHR
BWx12
BWx12
BWx12

A2. HS Iso Low Row +10lbs
1pps+10x12
1pps+10x12
1pps+10x12

B1. DB RDL (2:2:2) +10lbs
45sx10
50sx10
55sx10

B2. Seated Facepulls
15sx12
15sx12
15sx15

C1. Straight Bar Curls (1:1:5)
45x10
45x10
35x10

C2. Lateral Raises
15x15
15x15
15x15

Daily Reads
http://deansomerset.com/2012/06/08/t...w-back-muscle/
http://www.jtsstrength.com/articles/...-rehab-part-2/

Thoughts - MW: 167.0
-Still need to work on my form with the heavier DL sets, but I felt solid about them just the same. Wish I had a camera or iphone to record them, might have to look into snagging one of those. Deads were a bit heavy but I hit a solid PR despite being out late last night at a party. Hitting a view party for the USC vs. UGA game in a bit. Starting to look into grad schools for S&C this week, kind of nerve racking to get everything together. Was exhausted and RAVENOUS after my lift so I crushed this huge bowl:


Going for 3700cals today given my morning weight (~540c/60f/240p)

True dat. It was just a ruff picture.

Not disagreeing with you, just offering my 2c.

[MikeWines]

Another sunday spent in a fog until 3-4 hours after eating. 9.5 hours of sleep and plenty of kcals. I mean I know that recovery is never linear and I've only been in recovery for about a year, but this is getting annoying...

[ErikTheElectric]

Another sunday spent in a fog until 3-4 hours after eating. 9.5 hours of sleep and plenty of kcals. I mean I know that recovery is never linear and I've only been in recovery for about a year, but this is getting annoying...

Keep your head up mike, rest easy and have faith in things. We all have off days, just how far you've come and keep moving forward.

[Bronzzi]

Another sunday spent in a fog until 3-4 hours after eating. 9.5 hours of sleep and plenty of kcals. I mean I know that recovery is never linear and I've only been in recovery for about a year, but this is getting annoying...

I've found that drinking just a bit of ice cold water and then for example running a small hill up and down for even 3 times and my fogginess is long gone! Doing some activity always makes me so much more energized. You should try it out when you start to feel sluggish, should help

[MikeWines]

Keep your head up mike, rest easy and have faith in things. We all have off days, just how far you've come and keep moving forward.

I've found that drinking just a bit of ice cold water and then for example running a small hill up and down for even 3 times and my fogginess is long gone! Doing some activity always makes me so much more energized. You should try it out when you start to feel sluggish, should help

Thanks guy, just gonna keep taking it day to day and see how things go.

Push #1 (5x5)
(Concentric:Isometric:Eccentric)

RED=PR
GREEN=Rep/Volume PR

Low Bar Back Squat: - +5lbs
WU:
Barx10
95x5
145x5
145x5
145x5
145x5
145x5

CGBP: +5lbs
125x6
125x6
125x6
125x6

A1: Goblet Squat
55x12
60x12
60x12

A2: DB Floor Press - +3reps
60sx12
60sx11
60sx10

B1: RFESS
27.5sx10
27.5sx10
27.5sx10

B2: HS Seated Dip (1:1:5) - +5lbs
60x15
60x15
60x12

C1: Straight Leg Lowering/Deadbug/Plank with Leg Lift
BWx10/10/12
BWx10/10/12
BWx10/10/12

C2: Cuff Matrix
Supine Band External Rotations - 1x30
Band Pull Aparts - 1x20

DAILY READS:
http://www.jtsstrength.com/articles/...weightlifters/
http://deansomerset.com/2011/02/24/y...-is-messed-up/
http://articles.elitefts.com/trainin...ng-the-bridge/
http://www.ericcressey.com/5-lose-fa...move-better-51

Thoughts - MW: 169.0
-Eh feeling a bit better about squats but still not super confident. Mobility is getting better since starting the limber 11 everyday. School is loading me up with work though, gotta get cracking.

Post workout madness...

Pumpkin Oats w/Strawberries & Chunky PB

Vanilla GY w/Strawberry CC, Flaxseed, Bananas, Strawberries, and Mini Wheats

[determined4000]

Nice WO mike

Have you felt hysically feeling worse has begun since school started?==> getting rundown/overworked perhaps?
You can feel physical symptoms from mental fatigue as well.

[MikeWines]

Nice WO mike

Have you felt hysically feeling worse has begun since school started?==> getting rundown/overworked perhaps?
You can feel physical symptoms from mental fatigue as well.

Hmmm could be possible. I tend to get stressed when I get alot placed on me at once. I like to have all my "ducks in a row" so to speak (perfectionist in me) and school does tend to get to me sometimes. I try to keep relaxed as best I can though by hanging with friends, lifting for fun, balancing my time as best as possible. I'm just ready to live without the letter grades all the time. To get paid for what I love and not have to worry about professors giving me something so pointless as a letter in the alphabet for something that I can memorize and regurgitate on a test.

[ErikTheElectric]

Thanks guy, just gonna keep taking it day to day and see how things go.


[/center]

School/Life > lifting.. in my opinion, and as I'm sure you'd agree.

If you're feeling down, I'd have to echo off of what D said.. I never took into account the amount of mental fatigue that I "felt" from the way I had prioritized my life. (just the way I was leaving little time for ME). Not saying this is you perse, just something to consider.

Hoping you're feeling better after yesterday.

[MikeWines]

Pull #1 (3x8-10)
(weight x reps x sets)

RED=PR
GREEN=Rep/Volume PR

A1. BB RDL +5 lbs
180x10
180x10
180x10

A2. Wide Grip Pullups
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

A3. BB Good Morning +10 lbs
125x12
125x12
125x12

DB Row +5lbs
70sx10
70sx10
65sx15

B1. Rounded Back Extension
BW+10x15
BW+10x15
BW+10x15



B2. HS High Row +2 reps
2ppsx12
2ppsx10
2ppsx10

C1. Reverse Grip Cable Curl
50x12
50x12
50x12

C2. Reverse Delt Flies
65x25
65x25
65x25 - drop - 50x25

C3. Single Leg Squat to Row
30x8/leg
30x8/leg
30x8/leg


Thoughts - MW: 168.4
-Sweating like a champ today and it felt so good, its been too long. Good session overall and pretty productive day in terms of knocking out some school work. Also, I'll be incorporating a little more single leg work after talking with a PT today about some of prior injuries and how to work though some of my weak points.

DAILY READS:
Please Stop Complaining About How Busy You Are
3 Plank Versions That Can Destroy You
And if you really want to into something a bit more complicated, here's one for the other EXSC guys out there. It gets pretty in depth in terms of functional anatomy and application but it's a good read none the less. >
Can You Have a Rotator Cuff Tear and Have No Symptoms?

School/Life > lifting.. in my opinion, and as I'm sure you'd agree.

If you're feeling down, I'd have to echo off of what D said.. I never took into account the amount of mental fatigue that I "felt" from the way I had prioritized my life. (just the way I was leaving little time for ME). Not saying this is you perse, just something to consider.

Hoping you're feeling better after yesterday.

That's very true and not something which I think about often. Mindset is such a powerful thing and just the way you approach situations can have a huge impact on how they affect you. Something I definitely need to keep in mind more lately.

[ErikTheElectric]

Glad you had a better day today mike (from what it seems). Keep up the good work my dude.

[MikeWines]

Conditioning
Keiser spin Bike: 2 Min@Lv. 10/0:20seconds on@Lv.15, 0:20seconds off@Lv.10, 0:20seconds on@Lv.15 - repeat x 30 min.

Rumble Rolling & Lax Ball Work: 15 Minutes

Dynamic Mobility and Banded Lat Stretching: 20 Minutes

Thoughts - MW: 169.0
-Good gosh, haven't sweated like that in a long time. I was literally drenched afterwards...Was thinking about my goals today and how every day is an opportunity to take another step towards them. If something is worthwhile to you, do it every day, even if it's only for a little while. The little things add up and before long, you look back and realize just how much progress you've made.

Scholarship interview in 30, ayeee!

Post workout - Pumpkin/strawberry sludge


DAILY READS:
But What do you do for Cardio? - Tony G. summing my thoughts on cardio exactly.

[determined4000]

So is that article saying the 60minutes on the eliptical and 10000 situps I did today wasn't that efficient?

[MikeWines]

So is that article saying the 60minutes on the eliptical and 10000 situps I did today wasn't that efficient?

[Anthonyxavcx]

How'd the interview go, Mike?

[MikeWines]

How'd the interview go, Mike?

2nd one scheduled for friday. Who knows...

[Anthonyxavcx]

2nd one scheduled for friday. Who knows...

Always a great sign man!! Good luck!

[determined4000]

No such thing as Luck
except for Andrew

[MikeWines]

^Good listen on protein distribution in regards to IF vs. normal body building meal frequency.

Push #2 (5x5)

Green=Rep PR
Red=Weight PR

(Concentric:Isometric:Eccentric)

Flat BB Bench: - +5lbs
WU:
Barx10
95x5
145x5
145x5
145x5
145x5
145x4 Dang it...

DB Goblet Squat:
75x8
80x8
80x8
80x10

A1. Incline DB Press
60sx5
55sx8
55sx8

A2. DB Goblet Lunges
35x20steps
35x22steps
35x24steps

B1. V-Bar Tricep Extensions +10reps
75x20
80x15
80x15

B2. DB Goblet Walking Lunges
35x20steps
35x22steps
35x24steps

C1. Free Motion Cable Flies
40x15
40x12
40x12



C2. Cable Lift & Press
30x8
20x8
12.5x8 Gassed...

Thoughts - MW: 167.2
-Not firing on all cylinders today. I could tell yesterday that I was starting to work on a cold and it definitely took it out of me today a little bit (had to bump back incline bench 5lbs but it's all good). Really liking goblet squats and lunges, hence why I hit them twice today. They seem to clean up my squat pattern and help me to sit back with proper form. I think for my next 3 week cycle, I'm going to only be incorporating them, box squats, and RFESS and removing normal back squats. Until my technique is perfect and I've corrected my asymmetries, I have no business putting a bar on my back and squatting without anything else. Also, given the fact that my body is a little under the weather and I still hit a good lift today, I'm going for a minimum of 3700 kcals to keep things rolling (~560c/60f/230p).

Crushed my first test of the semester today but now I'm starting to look into grad school for S&C a bit more so that's taking up a good chunk of my time. Gonna do some weighted carry variations and technique work tomorrow but I'll keep it fairly easy given that I want to rest up, get over this cold, and crush it on saturday.

Preworkout...


Postwork...Do you even carbs?

Vanilla Pumpkin Sludge w/2 bananas, flaxseed, raisin bran crunch, kashi autumn wheat, rice chex, and cinnamon - (~320c/10f/80p)

Always a great sign man!! Good luck!

Thanks mate!

[MikeWines]

9/14/13 - Conditioning
Warm Up: Rumble Rolling + Limber 11

Farmers Walks & Overhead Carries: 65lbs/30lbs x 2

Turkish Get Ups - Full: 12.5lbs x 3/side x 2

Squat to Row: 8/leg x 2

Side Plank with Row: 12/side x 2

Banded Lat Stretches/Shoulder Mobility Work/Scapular Activation: 20 Minutes

Preseason Intramural softball game afterwards too. Season starts on sunday!





9/15/13 - Pull #2 - 3x5
(Concentric:Isometric:Eccentric)

Conventional Double Overhand DL +10lbs
135x5
185x3
225x3
275x5
275x5
Mixed Grip
275x5

Weighted Chinup +2reps
BW+10x6
BW+10x6
BW+10x5

A1. GHR
BWx12
BWx12
BWx12

A2. HS Iso Low Row +5lbs
1pps+10x12
1pps+15x12
1pps+15x12

B1. DB RDL (2:2:2) +2sets
55sx10
55sx10
55sx10

B2. Cable Lateral Raises
10x12
10x10
10x10

C1. Half Kneeling Facepulls
3setsx30,25,25reps

C1. EZ Bar Cable Curls (1:1:3)
3setsx15reps

Daily Reads
http://www.jtsstrength.com/articles/...pillars-squat/
http://suppversity.blogspot.com/2013....html?spref=fb

Thoughts - MW: 168.2
-Well my cold is in full swing now, got a bit of congestion but luckily my sore throat has gone away and I haven't had any coughing so my sleep has been uninterrupted . Still managed a 10 PR on deads despite being sick! Gonna start pulling my top sets mixed grip since they're getting a big heavier. Solid lift today though, feeling much stronger despite my weight staying relatively the same. DB RDLs were sick, killer glute and hamstring MMC. Spotted a buddy at the gym who hit 405 for 11 on squats today and then about passed out. Intense stuff to say the least. ha

Bout to hit some homework and then go to the game tonight for a bit. Peace.

[determined4000]

We must be passing germs via thread share coughing

"Preseason Intramural softball game afterwards too. Season starts on sunday!"
^^Sounds like fun^^

Nice WO today

brb googling Turkish Get Ups

[ErikTheElectric]

Jeez this "cold bug" seems to be going around on these boards, haha. Good to hear that you still pulled that PR on deads despite the sickness. I know what it's like to see dudes squatting that much, I just watch in amazement.. but seeing someone pass out.. instensity for sure.


Hope you had a good night dude.

[MikeWines]

We must be passing germs via thread share coughing

"Preseason Intramural softball game afterwards too. Season starts on sunday!"
^^Sounds like fun^^

Nice WO today

brb googling Turkish Get Ups

Yep, season opener tonight, gonna be playing short.

Jeez this "cold bug" seems to be going around on these boards, haha. Good to hear that you still pulled that PR on deads despite the sickness. I know what it's like to see dudes squatting that much, I just watch in amazement.. but seeing someone pass out.. instensity for sure.


Hope you had a good night dude.

Yeah it was crazy, I legit thought I might be going to the hospital. haha




Here's how september has looked, chugging along nicely.

[determined4000]

spot on progress mike
soon no more XC questions

[MikeWines]

spot on progress mike
soon no more XC questions

[Crucifist]

spot on progress mike
soon no more XC questions

I'm confused. What's XC? (Seriously)

[MikeWines]

I'm confused. What's XC? (Seriously)

Abbreviation for Cross Country, people always ask me if I like to run or if I just got done running if I have my gym bag with me and I'm sweating.

[MikeWines]

Push #1 (5x5)
(Concentric:Isometric:Eccentric)

Box Squat: +10lbs
WU:
Barx10
95x5
155x5
155x5
155x5
155x5
155x5 + 100 Band Pullaparts b/w sets

DB Bench:
65sx8
65sx8
65sx8
65sx8

A1. Goblet Squat +2sets
80sx10
80sx10
80sx10

A2. Smith CGBP
135x10
135x10
135x10

B1. RFESS
30sx10
30sx10
30sx10

B2. HS Seated Dip (1:1:5) +15lbs
1pps+25x15
1pps+25x15
1pps+25x15
1pps+25x15 - drop - 1ppsx15

C1. Wall Press Abdominals/Deadbug
BWx20/10
BWx20/10
BWx20/10


^These combined with exhaling completely on each deadbug rep crushed my obliques and TA.

DAILY READS:
http://www.jtsstrength.com/articles/...-switch-iifym/
http://www.t-nation.com/free_online_...ction_training

Thoughts - MW: 169.2
-Felt great today, squat form and hip mobility are both improving, cold is almost gone, and #'s are going up. Now we're talking, good start to the week!