The Journey Of A Lifetime: MikeWines' Relentless Pursuit

[MikeWines]

I lifted throughout my senior year or high school and went into college with little knowledge besides the typical "bro split" and make sure to get a protein shake as soon as you drop the last weight to "maximize growth in the anabolic window"...blah, blah, blah. Needless to say, I was misinformed and believed way too many lies. As my college career continued, I dropped to a measly 132 lbs at 6 foot 3 inches tall.

So my body started to shut down, my lifts and energy tanked, and I was pretty almost hospitalized when I was at my worst. But the past is the past and I've learned from it. Thankfully there were some VERY influential and helpful people on BB.com who helped me and pushed me to step out my comfort zone and take back my health.

Currently...
Today I stand 28lbs heavier with alot more energy, better lifts, and an improved mindset towards the gym and exercise.
Programming: Wendlers' 5/3/1 BBB with some added accessories
Lifts:
Squat: 160x3
DL: 225x8
Bench: 140x5
OHP: 95x3
Supplements: Multi, Fish Oil, Whey, Creatine Mono, & BCAAs for a bit (see log here if interested.)
Macros: ~4k (600C/80F/220P)

[MikeWines]

Time to get things rolling...

CYCLE 6/Week 1: 3x5
(weight x reps x sets)

Warm-Up
Rumble Rolling & Lax Ball Work, Fire Hydrants, Clams, Glute Bridge, Goblet Squat

WU: Snatch Grip DL
105x5
135x5
160x3
Work Sets: Conventional Double Overhand DL
185x3
210x3
235x5 (Easyyy, went for some +reps)
210x3
185x3

A1: Box Squat
95x10x5 (BBB@50%)
A1: Pullups
BWx5x5

Step Back Lunges
20sx10x3

A2: Seated Calf
60/sidex10
65/sidex8x2
A2: Leg Raises
BWx12x3

Misc.
>Fantastic workout! Energy, focus, and strength were all on point.

>Squats felt much better after implementing the tip in that video.

>590/80/230 + a couple of handfuls of fresh picked strawberries

[jgreenhaus]

Workout looks good man!

Definitely subbing to your log. Former eating disorder brah here as well, glad to see you are past that and on your way to recovery. What are your goals now? Doing wendler will get those big lifts up, are you aiming more for powerlifting or just trying to get stronger as a base for your bodybuilding training?

Quality food porn already in the first post haha, looking forward to more and seeing some progress [=

[ErikTheElectric]

Oh you know I'm IN. Your progress has been amazing man. The only way to go (and keep going) is up.

Keep going strong bud.

[MikeWines]

Workout looks good man!

Definitely subbing to your log. Former eating disorder brah here as well, glad to see you are past that and on your way to recovery. What are your goals now? Doing wendler will get those big lifts up, are you aiming more for powerlifting or just trying to get stronger as a base for your bodybuilding training?

Quality food porn already in the first post haha, looking forward to more and seeing some progress [=

I would definitely say that I have more bodybuilding related goals rather than powerlifting. I want increase my athletic abilities as well so some of my training will be more functional based to carry over to specific movement patterns but for the most part I'm all bout dat hypertrophy. haha

Oh you know I'm IN. Your progress has been amazing man. The only way to go (and keep going) is up.

Keep going strong bud.

Thanks erik, the road has had some bumps but with the help of MANY on here, I've come a long way. But this is just the beginning, onward and upwards. Let do it!

[jgreenhaus]

I would definitely say that I have more bodybuilding related goals rather than powerlifting. I want increase my athletic abilities as well so some of my training will be more functional based to carry over to specific movement patterns but for the most part I'm all bout dat hypertrophy. haha



Thanks erik, the road has had some bumps but with the help of MANY on here, I've come a long way. But this is just the beginning, onward and upwards. Let do it!

haha well get that size son

Ps- stop by my log if you're interested, in my sig [ ;

[JohnButz]

In on this Mike!

[MikeWines]

In on this Mike!

Yeah, that's what I'm talking about! Great to have you along, I appreciate the support!

[Nexxus]

ah, nice new log from you
happy to see you're doing much better now

IN to see more progress!

[MikeWines]

ah, nice new log from you
happy to see you're doing much better now

IN to see more progress!

I was wondering where you got off to. Read your intro...Wow, glad to hear things have turned around for you. Happy to have you along for the ride. Cutting though? hahah

[Nexxus]

I was wondering where you got off to. Read your intro...Wow, glad to hear things have turned around for you. Happy to have you along for the ride. Cutting though? hahah

lol yeh, cutting isn't so fun. Oh well, by the end of summer/start fall I should move back into a bulk

[MikeWines]

CYCLE 6/Week 2: 3x3
(weight x reps x sets)
*=PR (Weight or reps)

Warm-Up
Rumble Rolling & Lax Ball Work, T-Spine Windmills, Band Pull Aparts & Dislocations, Rock Back Diaphragm Breathing

OHP
WU:
45x5
50x5
60x3
Work Sets:
65x3
75x3
85x4 (Solid. With a few in the tank.)
75x3
65x5

A1: Paused Bench (3:1:2)
95x10x5 (BBB@50%)
A2: Pullups
BWx3x5

B1: Meadows Row
40x10x4*
B2: 1 Arm Laterals
12.5sx12x4*

C1: Facepulls
3setsx15reps
C2: Landmines
3setsx15reps

Misc.
>Phew, what a day...Thought somebody stole my credit card and bought a flat screen, needless to say I was in full RAGE mode. Ended up being a glitch and everything turned out alright but I had to hit the gym and do something with all the pent up anger. haha

>Such a killer session. Fantastic energy and amazing MMC. Everything felt really easy but the paused bench tempo got TOUGH by the end of the 4th and 5th set.

>Went out for a date with a lady friend tonight. Perfect way to cap off the end of the week.

>593/78/229

Thanks for following guys!

PB Marshmallow Rice Pudding w/Fuji Apple, Sliced Almonds, and Cheerios

[Nexxus]

What's the whole A1 - A2 thing represent? Are you doing supersets or something?

Oh and what are landmines lol, what do they work? Looks interesting though

[jgreenhaus]

Good workout bro, and i should start doing paused bench. Seems like it would do wonders for pressing strength, kinda worried about not being able to get a rep up though aha
What are "landmines"?

[MikeWines]

What's the whole A1 - A2 thing represent? Are you doing supersets or something?

Oh and what are landmines lol, what do they work? Looks interesting though

Yep, I like to incorporate supersets in order to keep things moving along quickly throughout the session. Most supersets are 60sec rest in between. See vid below on landmines.

Good workout bro, and i should start doing paused bench. Seems like it would do wonders for pressing strength, kinda worried about not being able to get a rep up though aha
What are "landmines"?

It certainly helps to build strength coming off your chest, I would recommend it. Also, the increased TUT really helps build MMC.

They're an anti-rotational core exercise.

[ErikTheElectric]

Good session as usual mikey. Was going to ask the same thing about "Landmines". What are "Meadows Rows"?

Good to see that your hitting that "paused bench", it's something I've been meaning to do in my own training. But scares the hell out of me. haha.

[MikeWines]

Good session as usual mikey. Was going to ask the same thing about "Landmines". What are "Meadows Rows"?

Good to see that your hitting that "paused bench", it's something I've been meaning to do in my own training. But scares the hell out of me. haha.

Row variation made popular by John Meadows.


Don't be scared. Just start light weight and work your way up. If you feel like you might get stuck, bench in a power rack and move the pins up so that you can stop it short and slide out if you get stuck. It'll still allow you to pause at the bottom but takes the "fear factor" out of it.

[Bronzzi]

Amazing log dude! I used to be in a pretty similar situation, last year I weighed 54kg @ 6'1 but currently 66kg and bulking and going strong! Good luck for your lifting life dude!

[MikeWines]

Amazing log dude! I used to be in a pretty similar situation, last year I weighed 54kg @ 6'1 but currently 66kg and bulking and going strong! Good luck for your lifting life dude!

Thanks, glad to have you along. I'm glad things have turned around for you, lets keep after it!

[MikeWines]

GPP - 5/18/13
50 yd. sprint x 8 (60 sec rest)
100 yd sprint x 2 (1:30 rest)
Bear crawl, spiderman pushup, jumping jacks, jump rope, walking lunges circuit x 2

Misc.
>Man I'm slow. Had my dad time my 50 - came in at 6.95sec. Dang...O well, I'm not training to be a runner anyways.
>Good session despite some gloomy weather. Heading out to chill with some friends tonight.

Enjoy the weekend fellas.

[ErikTheElectric]

GPP - 5/18/13
50 yd. sprint x 8 (60 sec rest)
100 yd sprint x 2 (1:30 rest)
Bear crawl, spiderman pushup, jumping jacks, jump rope, walking lunges circuit x 2

Misc.
>Man I'm slow. Had my dad time my 50 - came in at 6.95sec. Dang...O well, I'm not training to be a runner anyways.
>Good session despite some gloomy weather. Heading out to chill with some friends tonight.

Enjoy the weekend fellas.

As you said, you're not training to be a runner or be in sprints/marathons anyways. It's all about the weights my man!

Keep it up sir, and enjoy your time off.

[jgreenhaus]

As you said, you're not training to be a runner or be in sprints/marathons anyways. It's all about the weights my man!

Keep it up sir, and enjoy your time off.

^This

Have a good weekend man

[MikeWines]

As you said, you're not training to be a runner or be in sprints/marathons anyways. It's all about the weights my man!

Keep it up sir, and enjoy your time off.

^This

Have a good weekend man

Very true^. I've never timed my 40 or 50 but that seemed fairly slow just in general. Overall my main concern is getting stronger and increasing hypertrophy but I also want functional strength which will improve my overall athleticism (agility, intensity, explosiveness, endurance, speed, strength, etc).

[ErikTheElectric]

Hope you had a good sunday/rest of the weekend mikey.

Have a good night bro.

[MikeWines]

CYCLE 6/Week 3: 5,3,1
(weight x reps x sets)

Warm-Up
Rumble Rolling & Lax Ball Glute Work, Fire Hydrants, Clam Shells, Glute Bridges, Hip Hinge Patterning, Rock Back Diaphragm Breathing

Squat
WU (Paused):
65x5
85x5
105x3
Work sets:
135x5
150x3
170x2 PR
150x3
135x5

A1: Snatch Grip DL
135x5x5 (BBB@50%)
A1: Paused Chinups w/Neutral Pelvis
BWx5x5

Landmine RDL (Not including bar weight)
55x12x3*

B1: Half Kneeling Pallof Press
12.5x10
10x10x4
B1: Leg Press Straight Leg Calf (1:1:3:2)
180x5x4
185x5

Misc. - MW: 161.0
>Holy hamstrings, landmine RDLs BLEW UP my legs.
>Awesome session. Great energy and intensity, felt like I had 1 more in the tank on 170. That's a lifetime PR as well considering I'm on no caffeine at the moment. Squats felt awesome, really happy with today.


Destroyed Cracker Barrel post-WO for my dad's birthday then went and saw 42. Great movie, definitely see it if you get the chance.

Macros: 4k+ Strong estimations are STRONG.

[jgreenhaus]

Grats on the PR bro!

[MikeWines]

Grats on the PR bro!

Preciate it mate. Poverty lifts but they're on their way up and every workout is a chance to get stronger. Time to keep the gains rollin'.

[MikeWines]

CYCLE 6/Week 3: 5,3,1
(weight x reps x sets)
*=PR in weight or reps

Warm-Up
Rumble Rolling, 1st Rib Mobilization, Band Pull Aparts & Dislocations,

Bench
WU:
65x5
85x5
105x3
Work sets:
115x5
135x3
145x3x3 PR
135x3
115x5

A1: Half Kneeling OHP
50x10x5 (BBB@50%)
A1: Paused Chinups
BWx4x5*

B1: Neutral Grip DB Floor Press
50sx10x3*
B1: DB Row
55sx10x2*
60sx10*

C1: Cable Pullovers ("Lat Sweeps")
3setsx10reps
C1: Half-Kneeling Facepulls
3setsx20reps

Reverse Crunches
3setsx10reps

Misc. - MW: 161.2
> Feeling fantastic with every session. Must be the 600g of carbs

> PostWO:
600g potatoes
4oz chicken
2 cups broccoli
1 Egg
Nature Valley Oats 'N Honey Bars

> 601/80/219

[jgreenhaus]

Nice workout, looks like pretty good volume, and more PRs! [=

and holy strong macros, jelly of the metabolism

[MikeWines]

Nice workout, looks like pretty good volume, and more PRs! [=

and holy strong macros, jelly of the metabolism

Yeah I'm a volume and superset junkie, always have been.

4 meals a day - 1k/piece. Haven't eaten out of anything smaller than a mixing bowl in a while. haha