The Journey Of A Lifetime: MikeWines' Relentless Pursuit

[MikeWines]

nuts and nut butters are high in serotonin which would help

In terms of the sleep issues you mean? I mean I sleep great as of late (8+ hrs/night, only wake up once to pee, pretty vivid dreams each night) but I did notice that when I cycled carbs and fats that my sleep was definitely different on those nights that I high fat meal before bed (~8-9pm).

[determined4000]

In terms of the sleep issues you mean?

yes

[determined4000]

besides fat. food for joints
Collagen
Copper
manganese
anything with antioxidants

[MikeWines]

besides fat. food for joints
Collagen
Copper
manganese
anything with antioxidants

picked up some avocados today that I'll gonna have tomorrow. Ran out of PB just this week but still have a few almonds left - trying to conserve until I get home for t-giving break to restock.



Unrelated...
Decided to go with 3100R/3400T for macros for this week.

[determined4000]

Decided to go with 3100R/3400T +/- 50 or so for macros for this week.

not a bad idea

[MikeWines]

Unrelated...
Decided to go with 3100R/3400T for macros for this week.

not a bad idea

EDIT: Rethinking things...maybe...3000R/3300T?

Second guessing myself...hahah

DOUBLE EDIT: After getting a full length novel from jshpark on my recent fat intake question as well as a discussion on inflammation, I think that it might be wise to bump up my fat intake to try and combat a bit of the inflammation from training and my ED history. My neutrophils were extremely on my blood work and I know that that inflammation could still be present given my current training volume and frequency. Gonna bump macros to 3000R (345c/230p/85f)/3300T (400c/230p/85f)

[determined4000]

you're always rethinking too much
your weight is down at 3450/day over the past two weeks

whatver you do I would just monitor it so if you keep slipping you increase it back up

[MikeWines]

you're always rethinking too much
your weight is down at 3450/day over the past two weeks

whatver you do I would just monitor it so if you keep slipping you increase it back up

Yeah but that was with 5 hard training sessions per week. Today I cut accessory volume by 33% and main lift intensity by ~25%. Not as much volume or intensity so I won't be burning as many cals. Weight should be around ~171 average by the end of the week. If it's not, I'll bump to 3600T/3100R

[MikeWines]

******** is making me second guess if I'm really in need of a deload or just maybe to eat more and taper volume slightly? Ugh...Sometimes I wish that I ran my training and nutrition through another coach/group of coaches like Eric Cressey, TSG, INOV8, Layne Norton, Tony Gentilcore, or any number of the other reputable coaches out there. Just takes the guesswork out of things and for someone like me who reads incessantly and is always striving to do and be more, it would probably be a good idea to have some outside eyes to look over my shoulder with guidance. I know that it comes to 2 things in the end: progressive overload and calories in vs. calories out but there are alot of other variables which can still be considered...

[determined4000]

stop reading
stop overthinking
listen to your body
listen to your gut

the human body doesnt adhere to any hard fast rule or forumla

[jshpark]

stop reading
stop overthinking
listen to your body
listen to your gut

the human body doesnt adhere to any hard fast rule or forumla

Very much this. It's funny because it seems to go along with the content of my message to ya Mike

In the end, really, we already know like 80-90% of what we need to do for extraordinary results, and that is the basics for the most part. It is simply applying ourselves consistently over a period of time and increasing our capacity. It is very nice to keep learning all the intricacies or fancy tools from other people and experts in the field, but we must put it into the context of our own situations. Like Bruce Lee says, “Adapt what is useful, reject what is useless, and add what is specifically your own.” There aren't really any secrets except consistent hard work for most people. It might be worth the effort in trying to perfect everything if we were professional athletes in which that 1-2% edge might matter over the competition.

It is definitely still great to keep learning more about the science and stuff but we should put the info into context and never forget the importance of the basic principles. We should also be flexible. We can't freak out about every little factor being perfect (no such thing). The stress from that itself is worse than whatever marginal improvements we might get from changing a training or nutritional variable.

Every recommendation does not apply to everyone and training/nutrition is really an individual thing based on personal goals and preferences. There is no "best" way for everyone in anything as we all have different needs. There are many different roads to the top in any goal. In the end, we should just always be grateful that we are able to apply/challenge ourselves, pursue our passions, and reach our goals. Most people in the world can't make heads or tails of anything we do or know anything about training and nutrition

Cliffs: Don't worry about the little things. Also, all the recommendations don't fit everyone's unique situation, etc etc

[MikeWines]

stop reading
stop overthinking
listen to your body
listen to your gut

the human body doesnt adhere to any hard fast rule or forumla

Trying, trying. You know me though ha

Very much this. It's funny because it seems to go along with the content of my message to ya Mike



Cliffs: Don't worry about the little things. Also, all the recommendations don't fit everyone's unique situation, etc etc

Someone rep this man! ON SPREAD for eternity. haha

[Anthonyxavcx]

What determined said...

Take a step back my dude, keep it simple. Work hard, eat well, sleep lots.

[MikeWines]

Light pull workout this morning, went something along these lines:

A1: Chinups
A2: Facepulls
B1: Chest Supported Row
B2: Chest Supported Rear Delt Fly
C1: DB Row
C2: Half Kneeling Batwing Row
D1: Physioball Rollouts
D2: TRX Fallouts

Then I had to workout for my personal training class after but kept it light as well and just went through the motions. Nothing strenuous, probably an hour's worth of work or so. Not gonna bother logging weight or reps since it's all quite light.

What determined said...

Take a step back my dude, keep it simple. Work hard, eat well, sleep lots.

Thanks big guy, trying to do just that but I start thinking too much sometimes and it gets to me.

[batey99]

I am in exactly the same boat mate, been up and down for the past few years but now im seriously wanting to commit and get on that stage to compete in a year and a half time.

Add me on bodyspace and check out my blog man

Fopllow my progress with me mate and im sure well both be looking a lot better in the future

[doughnutgut]

So you follow Cmoore? Just noticed your sig.

Corpseman himself eh. What an amazing guy he is.. Unreal physique 365/24/7..

[MikeWines]

I am in exactly the same boat mate, been up and down for the past few years but now im seriously wanting to commit and get on that stage to compete in a year and a half time.

Add me on bodyspace and check out my blog man

Fopllow my progress with me mate and im sure well both be looking a lot better in the future

Pretty cool blog Josh, looks like you've got some great aspirations and the desire to take you there, I'll be following along.

I won't lie, in the back of my mind I have a desire to do a physique show one day down the road. Maybe.

Inb4youretootall.

So you follow Cmoore? Just noticed your sig.

Corpseman himself eh. What an amazing guy he is.. Unreal physique 365/24/7..

I actually saw him post that in Ironwill's journal and liked it so I wanted to add it to my sig as a reminder. I was unaware that he had a journal, care to throw the link up?

[doughnutgut]

I actually saw him post that in Ironwill's journal and liked it so I wanted to add it to my sig as a reminder. I was unaware that he had a journal, care to throw the link up?

Here you go mate.

The Over35 section is full of amazing journals with a great insight to nutrition, competition prep, along with some fantastic reading for personal education.

Cmoore for example. Is a corpse 365 days a year. With unreal strength.







http://forum.bodybuilding.com/showth...hp?t=143452473

[MikeWines]

Here you go mate.

The Over35 section is full of amazing journals with a great insight to nutrition, competition prep, along with some fantastic reading for personal education.

Cmoore for example. Is a corpse 365 days a year. With unreal strength.







http://forum.bodybuilding.com/showth...hp?t=143452473

What the...

Definitely subbing in there. Good stuff DG, thanks for the heads up.

[MikeWines]

Few programming changes coming up for the next mesocycle. Keeping it straight forward and simple for the most part though:

[MikeWines]

Push - Deload

DB Bench
30sx12
40sx10
55sx10
55sx10
55sx10
+70 Scapular Wall Slides w/shrug b/w sets

Dips
BWx10
BWx10
BWx10
+3 sets of Single Leg Hip Thrusts

A1. Banded Pushups
Gold Medium Band x10
Gold Medium Band x10
Gold Medium Band x10

A2. DB OH Shrugs
17.5x10
17.5x10
17.5x10

B1. Ring Tricep Ext
BWx10
BWx10
BWx10

B2. Physio Ball Rollouts
BWx10
BWx10
BWx10

Thoughts - MW: 171.0
-Pretty simple stuff, most bodyweight stuff supersetted with some mobility drills to assist in scapular elevation (I sit in a good deal of scapular depression given my past of being on overhead throwing athlete). I really liked the banded pushups and ring extensions so I think I'm gonna add them into my programming. Also, I was thinking back over the last couple of weeks of training and realized just how incredibly hard I had been pushing every workout, with all of the the dropsets/cluster sets/finishers/etc. it's no wonder I was feeling so run down. Rethinking some of my programming as well considering most of my heavy squat and DL sets were like 60-90sec rest b/w sets. Gotta give myself a little more recovery time between sets.

Daily Reads
5 Things You Should Do Everyday - By: Bret Contreras
Is There a Limit to How Much Protein the Body Can Use in a Single Meal? - By: Alan Aragon

[MikeWines]

Legs - Deload

Conventional Double Overhand DL
95x12
135x10
185x5
185x5
185x5

Front Squat
95x5
95x5
95x5

Hip Thrust
BW+50x10
BW+70x10
BW+70x10
SS w/Rocking Hip Flexor Mobilization

A1: Goblet Squat
55x8 (Ripped my boxers on the first rep but thought I had just mooned the whole gym. hahaha)
55x8

A2: Reverse Lunges
25sx8/leg
25sx8/leg

Roman Chair Leg Raises
BWx12
BWx12

Sauna: 15 Minutes

Thoughts
-Can't really call this a "training" session since I didn't touch anything over 55% of my max. But, considering I woke up and my triceps were sore I figured I would go super easy today. The sauna felt amazing though, I've missed not sweating for the past couple of months with everything that went on with my ED so it felt so good to sit in there and get drenched in 15 minutes. Resting up tomorrow and gonna see how I feel come monday.

[Dre4]

5 Things You Should Do Everyday - By: Bret Contreras

Nice, I do pretty much all of these everyday. Feel so productive

I also feel you on sweating, that feel when you can only sweat substantially in ~90 degree weather..

[doughnutgut]

Daily Reads
Is There a Limit to How Much Protein the Body Can Use in a Single Meal? - By: Alan Aragon

You know what Mike.

I got a feeling you are going places with your dedication to this lifestyle my friend.
And I am going to follow you on the path to see how this glorious journey pans out.

Thanks for the links.. Great reading. Alan Aragon has his own blog and Ironwill swears by all things from this great man.

http://www.alanaragonblog.com/

He used to post regularly on here. He is a mod still but not around much any more.

[MikeWines]

Nice, I do pretty much all of these everyday. Feel so productive

I also feel you on sweating, that feel when you can only sweat substantially in ~90 degree weather..

Dang Dre, you too? I've noticed now that as winter closes in, I hardly sweat at all anymore. I had on some sweat pants today when I was DLing and noticed that my legs started to sweat more than my upper body. I've always been that way ever since I was a kid though, it takes ALOT to actually get me to sweat. I feel amazing whenever I do though, I love that drenched feeling.

You know what Mike.

I got a feeling you are going places with your dedication to this lifestyle my friend.
And I am going to follow you on the path to see how this glorious journey pans out.

Thanks for the links.. Great reading. Alan Aragon has his own blog and Ironwill swears by all things from this great man.

http://www.alanaragonblog.com/

He used to post regularly on here. He is a mod still but not around much any more.

Thanks DNG, I would greatly appreciate the support.

Mr. Aragon's site is a goldmine of information. Not sure if you've seen this but his Research Review (http://www.alanaragonblog.com/aarrindex/) is top notch. HUNDREDS of studies on all of the pertinent topics from post workout meal timing and macro composition to supplementation to specific protein types and how it affects bioavailability and digestion rates...The list goes on and on. Seriously awesome stuff though, I enjoy finding scientific evidence to back my claims.

[Dre4]

I mean, I'll get arm pit sweat but that's it lol.

[determined4000]

much better being someone who deosnt perspire a lot than "that guy" with BO

[MikeWines]

I mean, I'll get arm pit sweat but that's it lol.

Same, story of my life.

much better being someone who deosnt perspire a lot than "that guy" with BO

Yeah that's probably true actually. I guess it could always be worse, kind of like the baby face thing.

[chichinnn]

eat big, lift big! little fluff doesnt hurt

[Anthonyxavcx]

Strong Nitrean plug at the very end of the Aragon piece