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  1. #691
    Getting strong(er). MikeWines's Avatar
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    Pull #1 (3x8-10)
    (weight x reps x sets)

    A1. BB RDL +5 lbs
    185x10
    185x10
    185x10
    + Ys, Ts, Ws, Is - 3x10second iso hold

    A2. Wide Grip Pullups
    BWx5
    BWx5
    BWx5
    BWx5
    BWx5
    BWx5

    A3. BB Hip Thrust
    135x10
    135x10
    135x10

    DB Row +1set
    70sx10
    70sx10
    70sx10

    B1. Rounded Back Extension +15reps
    BW+10x20
    BW+10x20
    BW+10x20

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

    C1. Reverse Grip Cable Curl
    50x15
    50x15
    50x15

    C2. Cable Lat Pulldowns
    85x12
    85x12
    85x12

    C3. Reverse Delt Flies
    65x25
    65x25
    65x25 (Myo Reps) +5+5+5+5+5+5

    Thoughts - MW: 169.2
    -Took me a little while to get warmed up and focused but then the PRs started rolling. Got some weird looks doing hip thrusts. haha Another good one in the books. Time to keep eating and growing! (Brb 300g of carbs PWO. Feelsgoodman )

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    Last edited by MikeWines; 09-17-2013 at 03:22 PM.
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  2. #692
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Nice work. Consistent eats. Ok geeze, going back to my journal kinda feeling like I'm twirling a baton and shaking pom poms.
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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  3. #693
    Getting strong(er). MikeWines's Avatar
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    Push #2 (5x5)

    (Concentric:Isometric:Eccentric)

    Flat BB Bench: +5lbs
    WU:
    Barx10
    95x5
    135x5
    155x5
    155x5
    155x5
    155x5
    155x5
    +100 Band Pullaparts b/w sets

    Front Squat:
    115x6
    115x6
    115x6
    115x6

    A1. Incline DB Press
    55sx8
    50sx10
    50sx10

    A2. DB Goblet Lunges +5lbs
    40x20steps
    40x20steps
    40x20steps

    B1. V-Bar Tricep Extensions +10lbs
    90x15
    90x15
    95x15

    B2. Hack Squat
    1pps+25x12
    1pps+25x12
    1pps+25x12

    C1. Free Motion Decline Cable Flies
    35x12
    35x12
    35x12



    C2. Cable Lift & Press
    12.5x10
    12.5x10
    12.5x10


    Thoughts - MW: 169.4
    -Hit some conditioning and mobility work yesterday but was too busy with school to bother logging it. Plus I'm sure ya'll get tired of seeing all that boring stuff anyways. haha Stoked about the bench PR! Missed a rep of 5x5 on 145 last week but cleared 150 easily today. Form was feeling solid and my warm up was awesome. Hit 170 yesterday morning, first time in forever. Literally (dat weight PR) haha. Getting better day by day, lets gooo!

    Originally Posted by EjnarKolinkar View Post
    Nice work. Consistent eats. Ok geeze, going back to my journal kinda feeling like I'm twirling a baton and shaking pom poms.
    Haha I appreciate the encouragement, thanks man.
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  4. #694
    LIVING determined4000's Avatar
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    seems like you are progressing well on the new routine
    so jelly
    my lifts are in the crapper right now due to still being sick
    feel weak
    am weak
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  5. #695
    Getting strong(er). MikeWines's Avatar
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    Originally Posted by determined4000 View Post
    seems like you are progressing well on the new routine
    so jelly
    my lifts are in the crapper right now due to still being sick
    feel weak
    am weak
    Still got that cold going on? Doc can't do anything for you huh?
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  6. #696
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    Originally Posted by MikeWines View Post
    Still got that cold going on? Doc can't do anything for you huh?
    no its a virus not bacteria so antibiotics dont work
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  7. #697
    Getting strong(er). MikeWines's Avatar
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    Originally Posted by determined4000 View Post
    no its a virus not bacteria so antibiotics dont work
    Seems to be hanging around for quite some time. Mine is pretty much gone by now. Eat some more spinach and berries? haha
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  8. #698
    Progressive Overload Anthonyxavcx's Avatar
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    Grats on 170 Mike!! Onwards and upwards, nice and steady =p Killing it as always.
    Boston - UMass - Sales brah

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  9. #699
    Getting strong(er). MikeWines's Avatar
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    Originally Posted by Anthonyxavcx View Post
    Grats on 170 Mike!! Onwards and upwards, nice and steady =p Killing it as always.
    Thanks Anthony! Woke up at 171.8. Had a pretty high sodium day yesterday but I'm gonna decrease cals to 3200R/3500T. Also, wondering if I should hit a mini cut around 180 or not?
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  10. #700
    Springtime of Youth Crucifist's Avatar
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    Originally Posted by MikeWines View Post
    Thanks Anthony! Woke up at 171.8. Had a pretty high sodium day yesterday but I'm gonna decrease cals to 3200R/3500T. Also, wondering if I should hit a mini cut around 180 or not?
    If you're 170-ish right now, it's a bit early to be worrying about 180. Once you're there, take a week or two to eat at maintenance and stabilize your new weight so you can really see where you're at.
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  11. #701
    Getting strong(er). MikeWines's Avatar
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    Conditioning
    Keiser Spin Bike - Wingates: 0:30@18/1:30@10 x 6

    Rumble Rolling/Banded Stretches/Shoulder Mobility: 1 Hour

    Thoughts - MW: 171.8
    -Eh, not exactly happy with the weigh in but whatever. Screw the mind games...Almost puked this morning though. Good conditioning session. haha Decreasing macros a touch since weight is being retarded.

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    Originally Posted by Crucifist View Post
    If you're 170-ish right now, it's a bit early to be worrying about 180. Once you're there, take a week or two to eat at maintenance and stabilize your new weight so you can really see where you're at.
    Yeah, probably a good idea. I don't plan to hit 180 til at least mid december at the earliest.
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  12. #702
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    How long did it take to go from 160 to 170?
    Lots ca happen between 170 and 180 to.
    Make decisions when you get there.
    Pointless to decide things now. Maybe you will, maybe you won't.
    decide then
    easy peesy
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  13. #703
    Getting strong(er). MikeWines's Avatar
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    Originally Posted by determined4000 View Post
    How long did it take to go from 160 to 170?
    Lots ca happen between 170 and 180 to.
    Make decisions when you get there.
    Pointless to decide things now. Maybe you will, maybe you won't.
    decide then
    easy peesy
    Bout mid may until now, so 4ish months. That's true, I just don't see me getting all the way to 200 pounds without a cut. There's no way my BF would stay below 15%.
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    Originally Posted by MikeWines View Post
    Bout mid may until now, so 4ish months. That's true, I just don't see me getting all the way to 200 pounds without a cut. There's no way my BF would stay below 15%.
    Did I say not to cut at 180?
    you didnt read my post
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  15. #705
    Getting strong(er). MikeWines's Avatar
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    Pull #2 - 3x5
    (Concentric:Isometric:Eccentric)

    Conventional Double Overhand DL
    135x5
    185x5
    225x5
    Working sets: +5lbs
    280x3
    280x3
    280x4

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

    A1. GHR +6reps
    BWx12
    BWx15
    BWx15

    A2. HS Iso Low Row +10lbs
    1pps+25x12
    1pps+25x10
    1pps+10x15

    B1. DB RDL (2:2:2) +5lbs
    60sx10
    60sx10
    60sx10

    B2. Half Kneeling Facepulls
    3setsx20reps

    C1. Lat Pulldown
    120x12
    120x12
    120x12

    C2. Cable EZ Bar Curls
    3setsx15,12,12

    Daily Reads
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    Thoughts - MW: 169.8
    -Woke up feeling great but started getting a headache just before I started warming up. Pretty disappointed with my performance on deads but things started to feel better on the last set. CNS didn't feel fresh though so I think that played a role in it. Accessory work felt easier so I guess it wasn't all bad.
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  16. #706
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    Been in my thread alot and about time i come here

    I have not read 24 pages....

    But in just over a year you have come a long way!

    As others have said see how you feel as your weight gets closer to 180 and you may want a cut or be happy with the progress your making

    Certainly some great videos to watch in here

    Probably have missed it but do you have a coach or all on your own
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    Originally Posted by Ccm644 View Post
    Been in my thread alot and about time i come here

    I have not read 24 pages....

    But in just over a year you have come a long way!

    As others have said see how you feel as your weight gets closer to 180 and you may want a cut or be happy with the progress your making

    Certainly some great videos to watch in here

    Probably have missed it but do you have a coach or all on your own
    Nah, no coach but I'm an exercise science major and I read/watch/network as much as i can on my own so I have a fairly large knowledge base.
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    Originally Posted by MikeWines View Post
    Nah, no coach but I'm an exercise science major and I read/watch/network as much as i can on my own so I have a fairly large knowledge base.
    That is pretty amazing, well done!
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    slightly confused
    read disappointed in deads, thought I saw PR
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    Originally Posted by determined4000 View Post
    slightly confused
    read disappointed in deads, thought I saw PR
    +5lbs but only hit 3,3,4 reps across my sets instead of 3x5. Intensity wasn't as high as last week but I did make a 10lb jump last saturday while sick so idk...
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    This week. Surplus has been quite large so I'll reduce cals a bit. I think my maintenance is around 2800-2900 so I'll be working with 3100R/3400T.

    I was crunching some numbers last night and came up with a few stats:
    Genetic potential for LBM: ~185lbs

    Starting Weight: 132lbs @ 5% BF = 125lb LBM
    +~38lbs in 14 months = 0.67lb/week
    Current Weight: 170lbs @11% BF = 151 LBM

    So roughly 26lbs of LBM added in a little over a year? Maybe less, given glycogen and water retention so probably more like 20lbs but still, not bad considering where I started. Lyle's and Martin's formulas may not be exact but I've still got at least another 30lbs of muscle that I could add to my frame. Top out at around 200 or 205 with 10-12% BF, then I'd be looking SOLID. Given 4-5 years, I think I can get there.
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    Lol Mike you're gonna look sick in less than two years brah
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    mental masturbation up top

    point is you are way stronger
    way healthier
    look 1,0000000000000x better
    feel better
    are happier
    are more motivated
    have inspired others
    have a better mindset
    are commited to self improvement for the long haul

    sometimes math is overrated (and all I do is #s for a living)
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    Originally Posted by determined4000 View Post
    mental masturbation up top

    point is you are way stronger
    way healthier
    look 1,0000000000000x better
    feel better
    are happier
    are more motivated
    have inspired others
    have a better mindset
    are commited to self improvement for the long haul

    sometimes math is overrated (and all I do is #s for a living)
    This x2. Just wanted to stop by and see how things are, and I see PR's and then I read about reduction in kcals.

    Mike, I think "big picture thinking" needs to be applied here. Think about your past, where you're coming from, and what you've been through. You offer such great advice in not only my log, but to countless others. But ask yourself, is this all really worth this much thinking and overanalyzing. (I REALLY don't want you to view this as an attack by any means, I consider you my buddy and you've offered me such great amounts of motivation.. so PLEASE don't take this the wrong way). I can only speak for myself, but I just see you tracking kcals, weighing yourself everyday..etc and I just feel like you would be SO much freer and better off if you just let all that sh*t go dude, it's alright every once and a while (to gauge progress).

    I don't know, I can only speak for myself. I just feel so much happier, and free from ED (Which is what matters most, if you ask me) and finally feel like things are beginning to "make sense" in life, ever since I've let it all go.
    I know it's not easy, I know you're majoring in this type of thing for school, but I'm just asking you to give it some thought.. think of where you're at now (if you're happy) and if you feel like this is best for YOUR recovery.

    Hope you're having a good weekend brother.
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    Originally Posted by determined4000 View Post
    mental masturbation up top

    point is you are way stronger
    way healthier
    look 1,0000000000000x better
    feel better
    are happier
    are more motivated
    have inspired others
    have a better mindset
    are commited to self improvement for the long haul

    sometimes math is overrated (and all I do is #s for a living)
    Agree with all those points^. Enjoying my softball season so much more this year with all the added power, agility, and quickness that I've added to my game. Wish I would have lifted more in high school now to enhance my career.

    So what are you suggesting about the numbers then?

    Originally Posted by ErikTheElectric View Post
    This x2. Just wanted to stop by and see how things are, and I see PR's and then I read about reduction in kcals.

    Mike, I think "big picture thinking" needs to be applied here. Think about your past, where you're coming from, and what you've been through. You offer such great advice in not only my log, but to countless others. But ask yourself, is this all really worth this much thinking and overanalyzing. (I REALLY don't want you to view this as an attack by any means, I consider you my buddy and you've offered me such great amounts of motivation.. so PLEASE don't take this the wrong way). I can only speak for myself, but I just see you tracking kcals, weighing yourself everyday..etc and I just feel like you would be SO much freer and better off if you just let all that sh*t go dude, it's alright every once and a while (to gauge progress).

    I don't know, I can only speak for myself. I just feel so much happier, and free from ED (Which is what matters most, if you ask me) and finally feel like things are beginning to "make sense" in life, ever since I've let it all go.
    I know it's not easy, I know you're majoring in this type of thing for school, but I'm just asking you to give it some thought.. think of where you're at now (if you're happy) and if you feel like this is best for YOUR recovery.

    Hope you're having a good weekend brother.
    I appreciate your input Erik. To be honest, this semester has been one the most enjoyable and happy times at college so far. Hanging out with people, cracking jokes and pranks with my roommates, crushing it in intramural sports, and enjoying my major SO MUCH. My passion for it continues to grow daily and yes, I do agree with both you and D, I probably am overthinking a bit as I'm known to do. Thanks for keeping me in check though.
    Last edited by MikeWines; 09-22-2013 at 06:20 PM.
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    Originally Posted by MikeWines View Post
    So what are you suggesting about the numbers then?
    that the number "crunching" will ONLY do more harm then good
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    Push #1 (5x5)

    High Bar Box Squat - +10lbs
    WU:
    Barx10
    95x5
    135x3
    Work Sets:
    165x5
    165x5
    165x5
    165x5
    165x5
    +100 Band Pullaparts

    DB Bench +5lbs
    70sx6
    70sx6
    70sx6
    70sx6

    A1. Goblet Squat +6reps
    80sx12
    80sx12
    80sx12

    A2. Smith CGBP +6reps
    1ppsx12
    1ppsx12
    1ppsx12

    B1. RFESS +6reps
    30sx12
    30sx12
    30sx12

    B2. HS Seated Dip
    1pps+25x15
    1pps+25x15
    1pps+25x15

    C1. Half Kneeling Pallof Press/Deadbug
    25x12reps/10reps (3 sets)

    Thoughts - MW: 170.8
    -Legs were thrashed after split squats but overall everything felt good. Squats are finally feeling more natural, screw you low bar. haha Stoked about the DB PR, never thrown around 70s before. Every day, more reps or weight, slowly getting a little bit better.
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    Originally Posted by MikeWines View Post
    -Legs were thrashed after split squats but overall everything felt good. Squats are finally feeling more natural, screw you low bar. haha Stoked about the DB PR, never thrown around 70s before. Every day, more reps or weight, slowly getting a little bit better.
    I like the "rack" position for low bar better, but I prefer everything else about high bar. Awkward spot to be in. I'll have to make a serious go at front squats one of these days...
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    Strong PRs everywhere, god damn
    Boston - UMass - Sales brah

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    Originally Posted by Crucifist View Post
    I like the "rack" position for low bar better, but I prefer everything else about high bar. Awkward spot to be in. I'll have to make a serious go at front squats one of these days...
    I posted these in Billy's (BNizzle) log and they should be an excellent starting point to get the ball rolling...
    Originally Posted by MikeWines View Post
    Game time...



    Originally Posted by MikeWines View Post


    This was really helpful for me the first time I watched it.

    Let me know if you want any more, I could go on for a while, I've watched ALOT of MWOD videos. haha


    Originally Posted by Anthonyxavcx View Post
    Strong PRs everywhere, god damn
    Putting in work and strong. Those 100s will be mine one of these days!
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