The Journey Of A Lifetime: MikeWines' Relentless Pursuit

[MikeWines]

Pull #1
(weight x reps x sets)

Rack Pulls (Mid Patella)
135x8
185x8
225x5
315x3
365x2
315x3
315x3
315x3

A1. Wide Grip Pullups
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

A2. BB Hip Thrust
95x12
95x12
115x12
115x12
115x12

DB Row +6reps
70sx12
70sx12
70sx12

B1. GHR
BWx15
BWx15
BWx15

B2. HS Low Row +6 reps
1pps+25x10
1pps+25x12
1pps+25x14

C1. V Bar Lat Pulldowns
110x10
110x10
110x10

C2. Reverse Delt Flies +15lbs
80x12
80x15
80x15

Thoughts - MW: 171.0
-Solid day of pulls. Gonna see how the rack pulls affect recovery compared to RDLs. Maybe I'll be able to pull 2x a week, maybe not. I'll have to wait and see. Probably should have belted up or stayed at 315 instead of pushing it to 365 (~115% of my 1-RM) but I had never done rack pulls before and I was working with a buddy who said that you could overload them pretty heavy. SI joint wasn't exactly happy about it, need to get a bit more lat activation on my top sets. Also, grip was a pretty limiting factor so I'll have to work on that if I plan to pull 405 before May.

DAILY READS:
Hacking Sleep
Strength in All Positions
Add Some Spice to Your Warmup

[MikeWines]

Push #2

(Concentric:Isometric:Eccentric)

Flat BB Bench: +5lbs
WU:
Barx10
95x5
135x5
155x5
155x4
155x4
155x4
155x3
+4x10 "Triple Threat" - Facepull/Ext Rot/Press

Front Squat: +8reps
115x8
115x8
115x8
115x8

A1. Incline DB Press
50sx10
50sx10
50sx10

A2. DB Goblet Lunges +5lbs
45sx20steps
45sx20steps
45sx20steps

B1. V-Bar Tricep Extensions +5lbs
95x15
95x15
95x15

B2. Hack Squat +10lbs
1pps+35x12
1pps+35x12
1pps+35x12

C1. Wall Press Abdominals
BWx20
BWx20
BWx20



C2. Free Motion Cable Flies
40x12
40x12
40x12

C3. Cable Lift & Press
15x10
15x10
15x10



Thoughts - MW: 171.0
-Woke up a little tired from yesterday's session but energy was great once I got warmed up. Feeling great, no aches or pains (SI joint is feeling better today) and pretty solid session overall. Ripped my boxers on the first set of front squats though. hahaha

Had some BOMB overnight oats PWO, nice and thick.

[determined4000]

progress seems off the charts on new routine
boxers clearly cant take it

[MikeWines]

progress seems off the charts on new routine
boxers clearly cant take it

Haha no doubt, that's the second pair I've lost to squats this semester. Legs are growing quite a bit, tried to put a pair of khaki shorts from last semester and couldn't even get my quads in them let alone my glutes. hahah

Gotta look into getting some compression shorts soon; they've actually been shown to be beneficial in helping to distribute shearing forces upon the SI joint during squatting movements so that should come in handy as well.

[ErikTheElectric]

That motivational video is insane mike. I've seen it a few times and it really does help pump me up.

Just want to echo what D said above ^^^, You're progressing quite well on your routine. Keep it up my man.

Have a good weekend dude!

[MikeWines]

That motivational video is insane mike. I've seen it a few times and it really does help pump me up.

Just want to echo what D said above ^^^, You're progressing quite well on your routine. Keep it up my man.

Have a good weekend dude!

Thanks big guy, just trying to get better everyday, no matter what it is. My career, grades, lifting, or relationships with family and friends - they all need work.




DO THIS^. This is $$$ for the hips.


And one for your time...Timeflies kills it, as always.

9/27/13
-Not training today but I headed down to the local gym this morning and did some form work on back/front squats/DLs with my teacher for personal training who is also a PT and strength coach so he recorded some lights sets with coach's eye and we identified some mobility and motor control issues that I need to address. I'll snag the videos from him and upload them soon. He had some interesting points but I didn't agree with everything he said (For ex: he said that the DL, front/back squat should all have the same stance width but if I did that with my super long arms and legs, it basically turned it into a snatch grip DL. My middle fingers were on the second ring and he was like "There you go, that's perfect." I was like "Uhhh, this feels incredibly awkward and unnatural, there's no way I'm going to be pulling anything over 225 with this setup." haha But I'll post up the videos and you can have a look.)

Things to work on. (This is just for personal reference so I can look back on it later.)
-Hip Flexion
-Ankle Dorsiflexion
-Sit back farther onto heels
-Chest up, fire lats, scaps posterior tilted
-Eyes up

Another thing that I've noticed is I think I want to go back to moderate fat, high carbs and protein. I tried cycling carbs but I feel like I put on weight too quickly with the high fat and there was a point when I was OVER 550g carbs and still not gaining that much so I'm gonna stick with 3100R/3400T but instead of alternating fat and carbs I'll stick with 70gF/225gP and rest carbs.

Daily Reads
There Isn't Any Such Thing as a Day Off
Bench More Weight With This Simple Warm Up

[offroadatv200]

Big things going on in here man, always seeing the (+).

Keep killing it man!

That song hngggg

[ErikTheElectric]

Things to work on. (This is just for personal reference so I can look back on it later.)
-Hip Flexion
-Ankle Dorsiflexion
-Sit back farther onto heels
-Chest up, fire lats, scaps posterior tilted
-Eyes up

I like this idea. Inspires me to do the same for my training (when I finally get back to it) and I guess it could be applied to life in general.
Interested to see what those vids look like.

Sounds like the guy wasn't too helpful though, how long has he been a "strength coach"?

[MikeWines]

Big things going on in here man, always seeing the (+).

Keep killing it man!

That song hngggg

Yes sir, the gain train never stops! Feeling better with every day and I gotta keep improving.

By the way, here's 2 more solid jams. I found these guys in high school before they blew up but now they're the real deal on tour.

I like this idea. Inspires me to do the same for my training (when I finally get back to it) and I guess it could be applied to life in general.
Interested to see what those vids look like.

Sounds like the guy wasn't too helpful though, how long has he been a "strength coach"?

Haha I probably shouldn't have bashed on him, he is indeed very knowledgeable about quite a wide range of topics and has had multiple clients from professional athletes to 70 years g-mas. But like anything in health and fitness, everyone is going to have their own opinion about things and what's "optimal". Granted, my form did improve when we implemented the changes and I could see it on the footage but if it doesn't feel natural or powerful then I'm not really interested in it. ha

[determined4000]

How many times have I said cycling is stupid
you finally see the light

[MikeWines]

How many times have I said cycling is stupid
you finally see the light

+I feel my body comp responds poorly to high fat as opposed to high carb.

[CroatiaBrah]

Been in since page 1 with my old account, very inspirational progress mentally and physically (congrats)!
ps put more food porn like in earlier pages:P
cheers mate!

[MikeWines]

Been in since page 1 with my old account, very inspirational progress mentally and physically (congrats)!
ps put more food porn like in earlier pages:P
cheers mate!

Good to see others lurking. At one point I thought D, Erik, and Anthony were the only 3 still following along. haha Thanks for the kind words though, they mean alot.

My food isn't very exciting or aesthetically pleasing b/c I only have a macbook webcam and no one wants to see dining hall chicken, fish, potatoes, veggies, fruit, etc. haha However I do eat alot of sludge and proats and mix those up so I occasionally snap a few pics but there not exactly eye candy...but here's one from yesterday for your viewing pleasure.

Chocolate Overnight Oats with Bananas, Flaxseed, and Strawberries





Anybody else been watching the Olympia? First impressions thoughts after last nights prejudging comparisons?

[Anthonyxavcx]

Hate to say it but Phil looks ridiculous as expected, Kai only looks better for rear double bi imo

[MikeWines]

Pull #2
(Concentric:Isometric:Eccentric)

Conventional Double Overhand DL
135x5
185x5
225x5
255x1
Work Sets - Mixed Grip: +5lbs
280x5
280x5
280x5

Weighted Chinup
BW+10x6
BW+10x6
BW+10x5

A1. DB RDL +5lbs
65x10
65x10
65x10

A2. HS Iso Underhand High Row
1pps+25x10
1pps+25x10
1pps+25x10

B1. Rounded Back Extension
BW+10x20
BW+10x20
BW+10x20

B2. Leg Curl (2:2:3)
100x12
100x12
100x12

C1. Leaning 1 Arm Lateral Raises - Strict
15sx15
15sx15
15sx15

C2. Crossbody Hammer Curl
25sx10
25sx10
25sx10

C3. Half Kneeling Facepulls
3setsx20reps

Thoughts
-HECK YEAH! Amazing session this morning - CRUSHED DLs and PRs all around, so stoked with my numbers! Drove home for the weekend to surprise my parents so stayed up late talking with them last night but still managed to destroy it this morning. The leg curl/back ext superset was KILLER and my hammies were dying from the slow eccentrics. Lifted at the Anytime Fitness by my house this morning, felt likeeveryone hit me with one of these as soon as I started to deadlift (Anthony knows that feel I'm talking about). hahaha


Great morning overall and an awesome start to the weekend. So incredibly blessed and thankfully to be at the point I am today compared to last year at this time.

Apparently there hasn't been enough of this lately so I'll drop some postWO goodness in here...
Cinnamon CC with Apple, Quaker Oat Squares, and Kashi Blueberry Flakes w/Oat Clusters




Peppering myself for the sodium bloat tomorrow. haha I'm pretty sure I haven't eaten out of anything smaller than a mixing bowl in like a year and a half. Probably gonna hit 3500 today just b/c I feel like it. Eating my folks out of house and home...feelsgoodmayne.

Hate to say it but Phil looks ridiculous as expected, Kai only looks better for rear double bi imo

O no doubt about Phil, he look insane. Kai wasn't as overwhelming as I was expecting though...

[MikeWines]

Push #1

High Bar Box Squat - +10lbs
WU:
Barx10
95x10
135x5
Work Sets:
175x6
175x6
175x6
175x6
+100 Band Pullaparts

DB Bench
70sx7
70sx6
70sx6
70sx4

A1. Goblet Squat +5lbs
85sx10
85sx10
85sx10
100sx10 (This was one of my goals since I started goblet squatting a few weeks ago. Still gotta work up to the 120s.)

A2. Smith CGBP +10lbs
145x10
145x9
145x8

B1. RFESS +5lbs
35sx10
35sx10
35sx10

B2. HS Seated Dip +10lbs
1pps+30x15
1pps+30x15
1pps+30x15

C1. Half Kneeling Pallof Press/Deadbug
25x12reps/14reps (3 sets)

Thoughts - MW: 171.0
-Legs are gonna BLOW UP with all of this squatting and deadlifting lately. Squats are finally feeling good as I continue to work on my ankle mobility and hip flexion. Crushed my epidemiology midterm in 20 minutes this morning and now I just have my first physics test at 6. I'm a little worried about so I'm gonna spend the rest of the afternoon studying for it. Peace.

Chocolate CC w/Cinnamon, Diced Apple, and Sweet Potato


Vanilla GY w/Flaxseed, Banana, Strawberries, Mini Wheats, and Oat Squares

[MikeWines]

Pull #1
(weight x reps x sets)

A1. Snatch Grip Rack Pulls (Mid Patella)
135x8
185x5
225x5
275x5
275x5
275x5
+Straps
275x10
275x10
245x10

A2. Wide Grip Pullup
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

B1. BB Hip Thrust
115x12
115x12
115x12

B2. DB Row
70sx12
70sx12
70sx12

C1. GHR +15 reps
BWx20
BWx20
BWx20

B2. HS High Row (2:2:3)
1pps+25x12
1pps+25x12
1pps+25x12

C1. Straight Bar Cable Pullover
90x10
90x10
95x10

C2. Reverse Delt Fly +3reps
80x15
80x15
80x15

C3. Reverse Grip Cable Curl

Thoughts - MW: 168.8
-Dang, snatch grip has alot more upper back involvement especially on heavy rack pulls. Hoping it'll have a big carryover to my conventional deads. Hamstrings were crushed by all the GHRs but been making significant progress lately. Got the chance to sleep in until 9:30 this morning so weigh in was a little biased but my energy levels were incredible from the extra rest. I think sleep is without a doubt the #1 limiting factor in my training frequency; I feel like if I could sleep 10+ hours/night, I could train 6 days a week.

[chichinnn]

Great log man! You've come a long way, and Im interested in seeing you progress even more! Eats look great as well.. dem overnight oats... You seem like a smart guy as well. Keep it up!

[Crucifist]

Good to see others lurking. At one point I thought D, Erik, and Anthony were the only 3 still following along. haha Thanks for the kind words though, they mean alot.

Still here. You're killing it right now though, so you don't need me input!

Good work even so.

[Dre4]

Realized there was a log in your sig and finally subbed.

[MikeWines]

Great log man! You've come a long way, and Im interested in seeing you progress even more! Eats look great as well.. dem overnight oats... You seem like a smart guy as well. Keep it up!

I'm a sucker for any oats (proats, overnight oats, cold oats, etc), currently eating 1.5-2.5cups/day. I'm an exercise science major and I hold myself to a very high standard so I read as many articles and watch as many videos as I can get my hands on to make myself as knowledgable as possible, in order to help others.

Still here. You're killing it right now though, so you don't need me input!

Good work even so.

Thank you kind sir. Trying to take advantage of every opportunity to grow. Still feeling tiny though, gotta keep eating!

Realized there was a log in your sig and finally subbed.

Good to have you along for the ride, Dre.

[chichinnn]

I'm a sucker for any oats (proats, overnight oats, cold oats, etc), currently eating 1.5-2.5cups/day. I'm an exercise science major and I hold myself to a very high standard so I read as many articles and watch as many videos as I can get my hands on to make myself as knowledgable as possible, in order to help others.

I got me a huge ass bowl of overnight oats in the fridge waiting for tomorrow That's real good man. I wanted to go into something like exercise science, but changed my mind a couple of times, and now im going into marketing. How old are you?

[King222]

ADD SOME WEIGHT TO THOSE GHR'S SON! Hold it and cross your arms infront of your chest - -still focus on the explosiveness of the exercise though.

Keep killing it man.. Thanks for the "my fear" image, I had seen it a while ago but made sure to save it this time around.

Never stop...

[MikeWines]

I got me a huge ass bowl of overnight oats in the fridge waiting for tomorrow That's real good man. I wanted to go into something like exercise science, but changed my mind a couple of times, and now im going into marketing. How old are you?

In for OO's pic. Currently smashing a bowl myself.

I honestly had no idea what I wanted to do going into college. I was a criminal justice major entering college for the first week but then I knew right away that I just didn't have any passion for it. It was just something that seemed mildly cool when I watched CSI but I knew that I wouldn't be able to do that for the rest of my life. I started working out my senior year of high school and I knew that I liked that but wasn't sure what I could do with it. As I began to get into more of the core classes I saw just how much I was enjoying the information and researching it even outside of class. I would spend hours reading articles, watching videos, and scanning websites to find as much information as I could on nutrition, training, periodization, sport specific movements, biomechanics, injury prevention, physical therapy, supplementation...the works. Now from this, I took it too far and thus developed an ED my sophomore year of college after taking a nutrition class and trying to be "perfect" with my diet (aka 1500cals day while lifting 5 days/wk). Long story short, I dropped to 132lbs, my hormones were shot, I didn't care about girls, wore 2 pairs of pants + multiple jackets in the middle of summer, never sweated, and felt like I could take a nap even after sleeping 12 hours. It sucked.

However, since then things have turned around drastically and my passion and determination for this sport has increased 10 fold. Now I have a much better grasp of nutrition, balance, moderation, and the role of physical activity in maintain a solid physique and building muscle. But I think that my ED was actually a MAJOR turning point in my life b/c it forced me to really fight for something and struggle through a tough time. Leading up to that point, everything in my life had been moderately easy: I was blessed with great grades in high school, awesome friends and family, talents in multiple sports, even musical talents for the drums which seemed to come naturally despite never taking a lesson. I had had a very easy life until that semester but that all changed. It made me into a different person mentally and physically. It took away every single thing in my life that brought me joy and showed me just how blessed I truly was. You never realize how wonderful life truly is until you're at your lowest and trying to fight your way back out.

O, I'm 21 btw. Sorry for the rant. haha

ADD SOME WEIGHT TO THOSE GHR'S SON! Hold it and cross your arms infront of your chest - -still focus on the explosiveness of the exercise though.

Keep killing it man.. Thanks for the "my fear" image, I had seen it a while ago but made sure to save it this time around.

Never stop...

I plan on it good sir. I remember about 4 months or so ago I couldn't even complete a full rep and had to only do eccentrics and now it feels great to just rep them out no sweat.

That image is currently my desktop background, motivates me every. single. day.

I won't stop 'til I'm dead.

[chichinnn]

Lol thats funny because last semester i thought i wanted to major in Criminal justice. I watched a lot of criminal minds rather than csi, but after 1 semester i also realized that i had no passion for the major. Marketing popped up, & i was interested right off the bat. I didnt want solely focus on something fitness related, but marketing will still allow me to go into something fitness related or something totally different.

Your story is truly inspirational. I've never experienced an ED, however, i know its a huge accomplishment to overcome. Going from 132, to where you are right now is a huge accomplishment and inspiring. Your passion for fitness is inspiring as well. Your last post illustrates the true passion you have for the field, and i wish you the best. You have a good attitude about it, and that's crucial. You're willing to go above the expectations to improve yourself. Keep it up bro. Sounds like you have good support and i agree, life is great. Lets make the best out of it.

21, so 3rd or 4th year? Im 20 and a Jr in college.

[MikeWines]

Push #2

(Concentric:Isometric:Eccentric)

Flat BB Bench: +3reps
WU:
Barx10
95x5
135x5
155x6
155x4
155x5
155x5
+4x10 - I,T,Y: 10 Second Iso Hold

Front Squat: +5lbs
120x8
120x6
120x6
120x6

A1. Incline DB Press +3reps
50sx12
50sx10
50sx11

A2. DB Goblet Lunges +5lbs
50sx20steps
50sx20steps
50sx20steps

B1. V-Bar Tricep Extensions +10lbs
95x18
105x15
105x15

B2. Pit Shark Squat
2ppsx10
2ppsx10
2ppsx10

C1. Wall Press Abdominals
BWx20
BWx20
BWx20

C2. Free Motion Cable Flies
40x15
40x15
40x15

C3. Cable Lift & Press
15x10
15x10
15x10

Thoughts - MW: 169.0 (Screw this, going for 3600 today. I'm sick of looking like a 9th grader.)
-Class got cancelled so I got to sleep in til 9:30 again. Hnnnggg. Front squats felt much better than usual and ankle mobility is continuing to get better so I'm quite happy about that. Slowly but surely getting stronger every day. Thinking about running Coan/Phillipi for my deadlift b/c I think linear periodization is not the wisest or safety strategy to try and increase that lift since I'm basically doing 3x5@90% of my 1-RM and I won't be able to maintain that in the long run. Also, I've been going hard for 6 weeks now and I feel good but what are everyone's thoughts on a deload? I was watching a Chad Wesley Smith video on some of his earliest training mistakes and he said that one of his major ones was deloading just b/c a program said to even though he felt that he didn't need it. Feedback?

Lol thats funny because last semester i thought i wanted to major in Criminal justice. I watched a lot of criminal minds rather than csi, but after 1 semester i also realized that i had no passion for the major. Marketing popped up, & i was interested right off the bat. I didnt want solely focus on something fitness related, but marketing will still allow me to go into something fitness related or something totally different.

Your story is truly inspirational. I've never experienced an ED, however, i know its a huge accomplishment to overcome. Going from 132, to where you are right now is a huge accomplishment and inspiring. Your passion for fitness is inspiring as well. Your last post illustrates the true passion you have for the field, and i wish you the best. You have a good attitude about it, and that's crucial. You're willing to go above the expectations to improve yourself. Keep it up bro. Sounds like you have good support and i agree, life is great. Lets make the best out of it.

21, so 3rd or 4th year? Im 20 and a Jr in college.

Wish I could rep you for those last couple of sentences, I appreciate your kind words. I just see so many fitness "professionals" these days recommending things to their clients that are completely unfounded or against scientific research and I just shake my head b/c those people will never know that there is in fact many other ways to accomplish their goals and some of them may be even more optimal than what they're currently doing. I want to be someone who provides his clients with results that maximize their performance both in AND out of the gym. If your life can't mesh with your health and fitness goals then you're doing something wrong. As a coach, it's my job to be as knowledgable and well versed in EVERYTHING nutrition and training related in order to provide answers to any question that might arise. There needs to be more people in this industry who put the client first and foremost and realize that "personal training" needs to be just that - individualized and based upon each person's asymmetrical weaknesses, likes/dislikes, time constraints, experience, goals, etc. There is no cookie cutter approach and it's my job to help each and every person accomplish something they thought was previously impossible. If something isn't working, it's my job to figure out why and how we can about handling the situation in a different manner. Many people have told me that I study too much and that "C's get degrees" but at the end of the day, I'm not doing any of this for other people. I hold myself to high personal standards b/c I hate mediocrity. There needs to be more people who are striving for excellence and who aren't satisfied with "that's just good enough" and barely getting by...Not gonna cut it with me.

I'm a senior this year. Potentially considering graduate school but I'm not sure, might be a few years down the road. What are you looking to do with you degree? I know that you mentioned fitness, looking to open and own your own gym?

[Bronzzi]

I wouldn't deload, if you don't feel the need for it. Sometimes I feel completely shot and utter crap but then after 1 day off, I'm usually back in business to kill it at the gym. And I do lots of stuff to failure, so my CNS should be on rough time But bulking definitely helps. No need for deloads for me at least.

[determined4000]

Cs do get degrees
they also develop poor work ethics never live up to their potential, get lower paying jobs, are less satisfied with the jobs they do get and are less happy/successful people

[MikeWines]

I wouldn't deload, if you don't feel the need for it. Sometimes I feel completely shot and utter crap but then after 1 day off, I'm usually back in business to kill it at the gym. And I do lots of stuff to failure, so my CNS should be on rough time But bulking definitely helps. No need for deloads for me at least.

That's kind of what I was thinking as well. Might take an extra few days off as a mini pseudo-deload instead of a complete deload. Bulking seems to make alot of difference in my DOMS and recovery as well. Haven't been sore in a while.

Cs do get degrees
they also develop poor work ethics never live up to their potential, get lower paying jobs, are less satisfied with the jobs they do get and are less happy/successful people

BINGO. Hold yourself to that higher standard and don't accept anything less is the way I see it.

Any thoughts on the programming^? Also been toying with the idea of doing a P/P/L split 5-6x/wk and reducing the volume to 4-6 total exercises/session and increasing frequency. I'd incorporate 1-2 full rest days per week but given the lowered workload and duration of each session (45-50 minutes) I'd have to see how my body would adapt.

[determined4000]

My bias is to a p/p/l routine hitting 2x per week

1:
2 push, 2 pull with legs
longer session, more rest days/"cardio"

2:
3 push, 3 pull
Very much shorter sessions, 1 rest, "cardio" is incorporated on WO days

3:
P/P/l U/l
similar setup to PHAT but not the same type of volume and rep scheme

4:
Push Pull with legs on each
5x a week
(1st week 3 push, 2nd week 3 pull, repeat)

with all of these choosing appropriate number of exercises and reps to not overdo or cause too much overlap