The Journey Of A Lifetime: MikeWines' Relentless Pursuit

[Reid456]

Recomping is pretty much waste of time, I wasted over 1 year doing so. I didn't look any better and may have gained +2.5kg in every lift. Not worth it imo unless you're 225lb shredded with abs haha

Bulking and gaining strength is the way to go! Minicuts here and there could also be beneficial and much needed, especially since it's almost beach-time here as well

Hope you're doing well Mike

Not sure if it's accurate right now, but 6'1" 148lbs is no place to be recomping anyway.

Keep slowly adding weight, Mike. Sometimes you have to look not so shredded to get to where you want to go.

[MikeWines]

I like what I see in here Mike! And in regards to your crazy weight fluctuations.. During the last few weeks of school and inconsistent sleep and a lot of stress my weight was all over the place.. I finished finals, cortisol levels fell, felt mentally "free," and weight stabilized and whooshed down. I bet once you get through graduation you will see your weight stabilize and even drop a bit.

Also, the more I read into the literature, the more I become a believer of recomping or "gaintaining." Increase your lifts while maintaining BW and leaning out during the summer. 3 months of recomping would probably serve you well if you wanted to give it a try. Albeit it is a slower process than cutting, you would still be able to increase LBM and your lifts. You might have to cut volume, but focus more on strength progression and you would see some WILD gains in your compounds. Just my .02 cents though.

Hahaha that video is hilarious dude.

*edit: the more I think about it... Have you ever considered just eating based on appetite, energy, mirror, and performance? I think coming from having an eating disorder and putting your body in a compromised state... This would do you good.. Your body would level off at its set point and homeostasis and you would be able to 100% auto regulate. I know my best gains and mood and sleep and energy have come from my last couple months of just eating and training. While I do have crappy lifting days, it's because I deadlift and squat hard and then come in the next day expecting to feel 100% recovered lol I think if you gave up calorie counting and just ate! it would do your mind and body a lot of good... And it could finally 100% recover from the hell you put it through.

^My summer is going to be quite relaxed in regards to eating and training. Not much going on besides an internship and perhaps a part time job. I think the recomping idea is too slow in naturals imo unless you goal is just to maintain the muscle mass you have at the moment. Not to mention, it's tough to keep up with the cals and keep them dialed in. I think you need to choose on direction or the other and not get crazy with it. Slow and steady always wins the race.

120 reps on rear delt fly holy moly

I enjoy high rep rear delts quite a bit. There a small muscle group but I find that they respond better to higher rep sets - 4x30 in this case.

Recomping is pretty much waste of time, I wasted over 1 year doing so. I didn't look any better and may have gained +2.5kg in every lift. Not worth it imo unless you're 225lb shredded with abs haha

Bulking and gaining strength is the way to go! Minicuts here and there could also be beneficial and much needed, especially since it's almost beach-time here as well

Hope you're doing well Mike

^Agreed on all accounts. 225 with abs. Soon.

Brbinmydreams. haha

Not sure if it's accurate right now, but 6'1" 148lbs is no place to be recomping anyway.

Keep slowly adding weight, Mike. Sometimes you have to look not so shredded to get to where you want to go.

^Torn, so torn...

[Reid456]

Trust me, in the long term it will be better. If looking good is a goal for you, or strength.

[Reko1993]

Not sure if actually considering cutting. I don't want to have to induct another member into my wheel-spinners crew

[hostelmaniac]

Mike if you're thinking about cutting you will rustle my jim jams.... the gains! think about the gains!

[Prednisone666]

Not sure if actually considering cutting. I don't want to have to induct another member into my wheel-spinners crew

lmao.

seriously though mike based on your recent pics, you are far from not being lean man. Not even saying that to be nice or because you have a history of an ED, if you looked like a tub of lard I'd tell you to cut.

[MikeWines]

Daily Read/Watch/Listen:



Cue/Tip of the Day

Rule #3: You should be able to achieve EVERY position that you train in the gym in an unloaded fashion. If it takes 2 plates on the bar to "push" you down into the hole, then you've got a neuromuscular issue and you need to spend more time working on your mobility. Same with the deadlift, if you can't hip hinge to the point where your torso is parallel with the floor, then you need to fix that issue first before you try and continue to increase weight. Lifting with bad mechanics will only last so long until your ligaments and tendons can't keep up with the demands of your muscles.

Pull

Warm Up:

• KB Adductor Mob
• IR Mob
• Back to Wall Shoulder Flexion
• Forearm Wall Slide w/Shrug
• Supine Glute Bridge w/Tennis Ball

Conventional DL
135x5
185x5
225x5 (3x)


^Stupid camera said it ran out of memory after the 4th rep...

Pullups
BWx7,6,6

Wide Grip Seated Row
4setsx15

1 Arm Pulldown
3setsx12,10,10

A1. Incline DB Curl
2setsx12,10

A2. Side Plank w/Row
2setsx10/side

Thoughts
-Blah, slept crappy, glad it's a deload week. Worked on my hips and pulling my chest up on DLs, felt better I guess. In kind a funk lately, trying to make the best of things...

Trust me, in the long term it will be better. If looking good is a goal for you, or strength.

Not sure if actually considering cutting. I don't want to have to induct another member into my wheel-spinners crew

Mike if you're thinking about cutting you will rustle my jim jams.... the gains! think about the gains!

lmao.

seriously though mike based on your recent pics, you are far from not being lean man. Not even saying that to be nice or because you have a history of an ED, if you looked like a tub of lard I'd tell you to cut.

Yeah, I dunno right now, just in a funk like I said above. I have alot of things to think over and I'm not really sure what's going to happen for the time being...

[InItForFitness]

Really enjoy your cues/tips

[hostelmaniac]

Mmmmm that deadlift form. Looks damn good

[The Solution]

Much better at keeping that chest up, do you feel like your shoulders linger over the bar or are rolled forward?

[MikeWines]

Really enjoy your cues/tips

Thank you sir, doing my best to help share the knowledge I've learned as best I can.

Mmmmm that deadlift form. Looks damn good

Much better at keeping that chest up, do you feel like your shoulders linger over the bar or are rolled forward?

^Thanks guys.

No, not at all. If anything, one of my main cues is to "pull the bar into myself" by externally rotating @ my shoulders and firing my lats hard to get my shoulders packed and right over the bar.

[usawinston]

^Stupid camera said it ran out of memory after the 4th rep...

Happens every time...

[MikeWines]

Cue/Tip of the Day

If you feel your low back get "pumped" doing squats or deadlifts, you likely have a core stability issue because your erectors are doing the job for your glutes. Get the glutes active first, then work on phasing them into compound movements. Don't try to run before you can even crawl.

Legs

Warm Up:

• Rumble Roller - 5 Minutes
• Couch Mob
• Ankle Mob
• Right Adductor Hip Pullback with Exhale
• HK Adductor Mob
• Glute Bridge w/Tennis Ball in Hip Crease
• SL Glute Bridge w/Straight leg flex/ext

High Bar Squat
Barx10
135x5
155x5
185x10 PR
185x8 PR
175x8

Heels Elevated ATG 2-Count Pause Squat +reps
145x6
145x6
145x6

A1. Paused BB Glute Bridge +5lbs
155x8
155x8
155x8

A2. Hyperextensions
BWx35 (3 sets)

B1. Front Foot Elevated DB Split Squat
25sx10/leg (3 sets)

B2. Wide Stance Cable Anti-Rotation
3setsx8/side

Thoughts
-Been pretty busy with graduation, training, writing, studying, and going out with friends until all hours of the morning. haha Haven't been around much but life is going great and training picked back up right where I left off. ^That was yesterday's lift but CNS and legs are destroyed today, rolling and resting all day long. haha
-Couple of side notes:
1. Got an iPhone for graduation so I'll throw up some more videos from now on along with some mobility stuff since that's what a few people have asked for.
2. Was messing around on sunday just doing some jump rope and bodyweight stuff while talking to my dad about graduation and jobs and decided to try out some pistol squats to see how they were progressing (they're one of my goals for 2014). To my complete surprise, I hit full reps on both legs without an issue, I was totally shocked but really happy since I couldn't do them a month ago. I think the ATG pause squats have made a huge difference to my strength in deep hip flexion. I'll take a video of them once my legs become functional again after that^ session. haha

[AlacrityH]

Heavy, high volume squats...I would be fried as well haha.

Not much to say about your training but good luck with your graduation and festivities. Stay safe brah.

[hostelmaniac]

Your last two cues/tips have hit me right in the feels...

brb pissening lower backs pumps from squats and deads....


brb have trouble squatting with only the bar on my back

[MikeWines]

Daily Read/Watch/Listen:


^I know there's quite a few people on here that utilize swings and this video is an excellent resource if you want to learn how to refine your technique and ensure you're not compensating and activating the correct muscles.

Cue/Tip of the Day

Never underestimate the power of self-efficacy. Convincing yourself in your mind that you can do something is step #1 before you even pick up the bar or the dumbbell. Strong mind = strong body.

Push

Warm Up:

• HK Adductor Mob
• Back To Wall Shoulder Flexion
• Forearm Wall Slides w/Shrug
• Band Pull-apart Series
• Toes Raised Calf Mob

Decline DB Bench
45x10
55x8
70x6
80x6
85x5 PR
85x5 PR

Paused Incline DB Bench (3:2:1:x)
50sx8,7,6

Paused Cable Flies
3setsx15,12,10

Facepull (To Chest)
70x25 (4 sets)

A1. French Press
3setsx12

A2. Superman Plank
3setx30sec

Thoughts
-Good pressing day yesterday, leaning out and getting stronger = win/win. Hoping to do some hill sprints or HIIT today since I'll likely only get in 1 more session this week. Going to a statewide S&C conference on saturday that goes from 7 until 5 and then going out to celebrate my dad's bday afterwards so that day is pretty full. Overall feeling pretty good after my deload but need to start making sleep a bit more of a priority. I ended staying out with friends until 3am the night I graduated and since then my sleep has been off.

Heavy, high volume squats...I would be fried as well haha.

Not much to say about your training but good luck with your graduation and festivities. Stay safe brah.

My squats really felt in the groove, very happy with the way they felt. My estimate 1-RM is ~240 from that set but I doubt I'd get that given the fact I haven't even had 225 on my back...yet.

Your last two cues/tips have hit me right in the feels...

brb pissening lower backs pumps from squats and deads....

brb have trouble squatting with only the bar on my back

Haha they weren't directed at you, just things that came to mind when I was writing my lift for the day. What are you doing to improve your glute activation PREwo and what sort of squat-focused mobility work are doing for the other issue?

[The Solution]

Whats weight?

[sonnydfrizzy]

Thoughts
-Good pressing day yesterday, leaning out and getting stronger = win/win. Hoping to do some hill sprints or HIIT today since I'll likely only get in 1 more session this week.

[InItForFitness]

Have you posted any current (or relatively current) physique/progress photos?
Not sure if I've missed them, and would be interested to see where you're at.

[hostelmaniac]

Have you posted any current (or relatively current) physique/progress photos?
Not sure if I've missed them, and would be interested to see where you're at.

Post #2685 on Page 90

Haha they weren't directed at you, just things that came to mind when I was writing my lift for the day. What are you doing to improve your glute activation PREwo and what sort of squat-focused mobility work are doing for the other issue?

I know they weren't directed at me, was just stating that they pertained perfectly to me haha. Glute activation PREwo, nothing, what do you recommend? For my mobility work im doing basically everything i see bryce lewis and matt ogus do.

[Bronzzi]

You cutting now? Das it! Great to see pressing PR's during cut! That's like absolutely straight up pissening mate! Curious to hear tho, how did you transitioned into your cut and what were your bulk calories and did you dropped them slowly and what are your calories now? And for long have you been cutting and what's the weight loss / current weight like? Getting shredded for summer sounds terribly appealing haha

[InItForFitness]

Post #2685 on Page 90

He's cutting? :/

[hostelmaniac]

He's cutting? :/

Not sure, I hope not, he's already lean!

[Strength93]

You cutting now? Das it! Great to see

What world do you live in?

[Bronzzi]

What world do you live in?

Finish my sentence m8!

[MikeWines]

Whats weight?

Bouncing around 2-3lbs from 185.

I know they weren't directed at me I was just stating that they pertained perfectly to me haha. Glute activation PREwo, nothing, what do you recommend? For my mobility work im doing basically everything i see bryce lewis and matt ogus do.

Bryce Lewis has some excellent stuff on mobility, I would definitely seek out his work. For preWO, I would include glute bridge variations:

You cutting now? Das it! Great to see pressing PR's during cut! That's like absolutely straight up pissening mate! Curious to hear tho, how did you transitioned into your cut and what were your bulk calories and did you dropped them slowly and what are your calories now? And for long have you been cutting and what's the weight loss / current weight like? Getting shredded for summer sounds terribly appealing haha

Just dropped calories a bit by about 300-400, still remaining flexible. Just a short one until I go to the beach and then things will ramp back up again if I feel comfortable with my physique at that point. I'm done logging to please others or be influenced by everyone else's opinions. I've got healthy and have a much better head on my shoulders so now I'm going to do what makes me feel comfortable in my own skin. Granted my overarching goal is to continue to get larger and stronger but within that goal there are as mini "check points" like the one I'm experiencing now. I'm going by the mirror, not by the scale so in the end as long as my energy and lifts keep up, that's what matters, not the # on the scale.

[Bronzzi]

Just dropped calories a bit by about 300-400, still remaining flexible. Just a short one until I go to the beach and then things will ramp back up again if I feel comfortable with my physique at that point. I'm done logging to please others or be influenced by everyone else's opinions. I've got healthy and have a much better head on my shoulders so now I'm going to do what makes me feel comfortable in my own skin. Granted my overarching goal is to continue to get larger and stronger but within that goal there are as mini "check points" like the one I'm experiencing now. I'm going by the mirror, not by the scale so in the end as long as my energy and lifts keep up, that's what matters, not the # on the scale.

Good to hear! I was also considering mini-cut for this oncoming beach season. I was thinking maybe do aggressive extreme deficit 2 week minicut and my plan was to just go and lift fullbody and maintain my lifts but I'll see if it's worth it and needed. I agree that you can't just bulk slowly to your max. These check points are much needed and if you'll able to bust PR's during cut it's even better! All good to you man! Hoping to see post cut photos as well

[The Solution]

Granted my overarching goal is to continue to get larger and stronger but within that goal there are as mini "check points" like the one I'm experiencing now. I'm going by the mirror, not by the scale .

Then post a picture.

[MikeWines]

Good to hear! I was also considering mini-cut for this oncoming beach season. I was thinking maybe do aggressive extreme deficit 2 week minicut and my plan was to just go and lift fullbody and maintain my lifts but I'll see if it's worth it and needed. I agree that you can't just bulk slowly to your max. These check points are much needed and if you'll able to bust PR's during cut it's even better! All good to you man! Hoping to see post cut photos as well

That sounds like an awful idea...You're not in anywhere near the same position as me so I would not recommend that at all. Not to mention taking things to the extreme is the absolute worst way to do things^...

Then post a picture.

I just did like 2 weeks ago, there isn't going to be much difference at all.

[Bronzzi]

That sounds like an awful idea...You're not in anywhere near the same position as me so I would not recommend that at all. Not to mention taking things to the extreme is the absolute worst way to do things^...

Haha, well maybe Do you have WhatsApp? Send me your number PM and I'll send you my nudes (current relaxed photo) Maybe the long road wins the battle tho