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  1. #1
    M&S Content Editor MikeWines's Avatar
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    Default The Journey of a Lifetime: MikeWines' Relentless Pursuit

    Where It All Began...

    Rather than blow you guys away with a huge novel as to my personal and professional past, here's a link to a piece I wrote for my personal site which has all the details: Extreme Dieting: 6 Pack Abs At Any Cost

    Current Lifts:
    Bodyweight: ~192 this morning
    Bench (DB): 100sx4
    Squat: 315x1
    FS: 275x1
    Deadlift: 505x1
    Push Press: 125x3
    Push-ups: BW+80lbsx6
    Chin-ups: BW+35x6

    Current Programming:
    I'm utilizing a DUP program very similar to what Mike Zourdos runs out of FAU. It's a mixture of push/pull/legs essentially with some individualized aspects that are catered to my asymmetries and compensations.

    Current Macros:
    At the moment, I have a very active lifestyle given my job (S&C coach), hobbies (drummer, routine golfer), and background. I've slowly walked my macros up over the last 2 years and as such my TDEE is through the roof right now. I routinely consume 4,000 calories or more depending upon the day, my hunger, and what my schedule allows. It typically falls somewhere within these numbers:
    Protein: 210g minimum
    Fat: ~90-110g
    Carbs: 500-600g+ to fill out the rest of my calories

    If you've read any of my articles on Muscle & Strength, you'll quickly realize that I'm a very detailed person by nature. I value research, anecdotal evidence, and practical application within my training and I work to become a better lifter and coach with every opportunity I have.

    I've been very active over at bodybuilding.com since roughly 2012 but was recently asked by Damien Mase to begin a training log over here to answer questions and interact with more of my readers. So, time to get things rolling!
    Last edited by MikeWines; 12-16-2015 at 12:23 PM.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  2. #2
    M&S Content Editor MikeWines's Avatar
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    Backlogging my last few lifts to get things going...



    Daily Read/Watch/Listen:



    Cue/Tip of the Day

    Knees giving you problems? It's likely a hip or ankle issue. Always look up/downstream rather than directly at the problem; it's likely a symptom but not the solution.
    DUP Legs #2 - Moderate
    * = PR

    Warm Up:
    Breathing Correctives:
    • Deep Squat w/Lat Stretch
    • L Adductor Pullback

    Dynamic Drills:
    • Wall Ankle Mob
    • World's Greatest Stretch

    Activation Drills:
    • Dead bug
    • Glute Bridge
    • Birddog
    • Side Plank


    Front Squat
    45x10
    135x5
    155x5
    185x5

    BB RDL
    135x10
    185x10
    225x10
    250x10 *
    250x10 *



    Incline DB Row
    50sx12
    55sx12
    60sx10
    65sx10
    70sx8
    75sx6 *
    75sx6 *

    BB Overhead Shrugs
    45x12
    45x12
    55x12
    65x12
    65x12

    Thoughts - MW: 190.6
    - Still easing back into lifting and trying not to push too hard given I took a week off over Christmas and I'm still getting over mono. Joints (esp. knees) still hurt so I'm going to limit squatting to 1 top set if they feel crappy. My numbers have taken a bit of a set back due to the sickness and time off but I'm going to keep working hard to bring them back up.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  3. #3
    M&S Content Editor MikeWines's Avatar
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    Daily Read/Watch/Listen:

    SNR #38: Dan Pardi – Sleep, Circadian Rhythms & the Importance of Light & Dark

    ^This a MUST listen to, one of the best podcasts around. Absolutely fascinating research on sleep and I'm going to be making some practical applications over the next few days from it.

    Cue/Tip of the Day

    The average American has decreased sleep quantity by 20% in the last decade. That's the equivalent of losing an entire night of sleep once a week. Make it a priority, it's one of the single most important lifestyle factors that EVERYONE can influence for free.
    DUP Push - Heavy
    * = PR

    Warm Up:
    Breathing Correctives:
    • Rumble Roller - 5 Minutes
    • Quadruped Rock Back Breathing

    Dynamic Drills:
    • Wall Ankle Mob
    • Half Kneeling Adductor Mobilization

    Activation Drills:
    • Deadbug
    • Side Plank
    • Birddog
    • Glute Bridge
    • "No Money"


    Flat DB Bench
    50sx10
    60sx8
    70sx6
    80sx4
    90sx4 *
    90sx4 *

    Snatch Grip BTN Push Press
    Barx5
    65x8
    95x5
    95x5
    100x5 *

    A1. Banded Pushup
    Red Medium Bandx12 (3 Sets) *

    A2. 3-D Band Pullaparts
    Orangex12 (3 Sets)

    B1. 1&1/4 Supine DB Tricep Extensions
    15sx12
    20sx9
    20sx7

    B2. Tall Kneeling Pallof Press
    Red Medium Bandx8/Side (3 Sets)

    Thoughts - MW:192.2
    - Awww mannn, feeling good lately fellas. Muscularly I'm still not recovering 100% but from a readiness standpoint CNS wise, I'm just ready to absolutely crush it. When I get into heavier sets I just feel really mentally prepared to push 100% but I know that right now I just need to keep things slow and just be thankful that I can still train with mono. Most folks are flat on their back with this and not able to even live their daily lives but yet I'm still hitting PRs. haha

    - Been working pretty much nonstop from9am to 11 or 12pm most days. Already had another 2 companies approach me to write for them (a MAJOR supplement company being one - More on this in the next few weeks). Making a name for myself in this industry, slowly but surely. Few nutrition changes: more carbs, more salt, more saturated fat, and more sleep (not nutrition related but still included).

    - In other news, applying to grad schools and hoping I get into University of Tampa to work with Dr. Jacob Wilson and some of the best athletes in the world. Here's a quick little video of what I might be getting myself into

    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  4. #4
    Time To Rebound! LayzieBone085's Avatar
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    At least there are no sonny's on this board
    Welcome Mike.
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  5. #5
    M&S Content Editor MikeWines's Avatar
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    Daily Read/Watch/Listen:



    Cue/Tip of the Day

    Sometimes you just gotta roll with the punches and see how your body feels after you warm up. Even if you feel bad coming in, you might surprise yourself with the result.
    DUP Pull - Heavy
    * = PR

    Warm Up:
    Correctives:
    • Rumble Roller - 5 Minutes
    • Hanging Lat Stretch w/ Breathing

    Dynamic Drills:
    • Wall Rocking Ankle Mob
    • Rocking Adductor Mob
    • Inverted Reach

    Activation Drills:
    • Glute Bridge
    • Deadbug
    • Birddog
    • Side Plank


    Conventional DL
    135x5
    185x5
    225x5
    275x3
    310x1
    335x1
    365x1
    385x1
    +Belt
    410x0.5
    +Mixed Grip
    410x1 *5lb PR (Video ABOVE)

    ^Barely missed 410x1 DOH. Lost my L hand right at lockout. Went to pull again and almost forgot to mix my grip again (hence the back off right before I went to pull in the video.

    BTN Neutral Grip Pulldown
    130x15
    140x15 (3 Sets) *

    DB Row
    70sx12/Arm (3 Sets)

    A1. Hammer Curl
    30sx12
    35sx10
    35sx10

    A2. Hypers (Glute emphasis, lumbar stays completely neutral.)
    BWx15 (3 Sets)

    Thoughts - MW: 192.6
    - Wasn't planning on going heavy today - was up late hanging out with friends, had to work this morning, and then decided to lift. Wasn't feeling that ready to crush deads but then as I continued to go up in weight, I felt like my body was responding really well. Was lifting with a coworker who also commented on the fact that my CNS seemed like it was really firing on all cylinders today. After I pulled 385 for a single with no belt and it moved fast, I knew I was going to go for at least 405 for a single. Needless to say, my buddy yelling in the background told me to go for 410 and I'm glad I did. The mono PRs continue

    Quote Originally Posted by LayzieBone085 View Post
    At least there are no sonny's on this board
    Welcome Mike.
    Thanks big man!
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  6. #6
    Time To Rebound! LayzieBone085's Avatar
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    You will notice how laid back this forum is.
    Team ScoobyPrep

  7. #7
    M&S Content Editor MikeWines's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    You will notice how laid back this forum is.
    Compared to BB.com? How so?
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  8. #8
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by MikeWines View Post
    Compared to BB.com? How so?
    Activity, and a lot less trolls.
    Team ScoobyPrep

  9. #9
    M&S Content Editor MikeWines's Avatar
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    Daily Read/Watch/Listen:

    4 Dumbest Ab Exercises - Halfway decent T-Nation article for once...

    Cue/Tip of the Day

    Utilizing the hamstrings in the squat: Before you descend into the hole, imagine perform a leg curl while standing. Pull your heels to your butt while dropping your body down. This will improve stability in the squat and keeping the spine neutral as most have the hip flexors compensate for the glutes and hamstrings.
    DUP Legs - Light
    * = PR

    Warm Up:
    Breathing Correctives:
    • Quadruped Breathing

    Dynamic Drills:
    • Rocking Wall Ankle Mob
    • Rocking Adductor Mob
    • Posterior Hip Capsule Stretch

    Activation Drills:
    • Dead bug
    • Side Plank
    • Glute Bridge
    • Front Plank
    • Clam Shell
    • Physio Ball Leg Curl


    High Bar Squat
    45x15
    135x10
    185x5
    225x3
    190x9 *
    190x9 *
    190x10 *
    Paused - 2 Count
    190x3
    190x3
    190x3
    190x3

    GHR - "Serrano Style" (Full extension, up 1/3+pause, back down, up 2/3+pause, back down, up all the way = 1 Rep)
    BWx6,6,5 *

    A1. 90/90 Supine Plate Raise
    25x10 (3 Sets)

    A2. Hanging Alternating Leg Raise
    BWx10 (3 Sets)

    Thoughts - MW: 192.2
    - Really have my warmup dialed in these days. Figuring out how to eliminate my knee pain and got things rolling again in my squats. Definitely feeling good auto regulating my training. Also, my adductors are getting crushed by squats now that I've gotten my setup clean.

    - Pretty sure I'm getting leaner despite eating more and maintaining weight at 4-4.3k. hahaha Feeling good with training right now, definitely on a hot streak despite this mono.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  10. #10
    Time To Rebound! LayzieBone085's Avatar
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    MORE Fuel to the fire
    Dont wanna start a sonny roit!
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  11. #11
    M&S Content Editor MikeWines's Avatar
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    Daily Read/Watch/Listen:


    ^Holy...

    Cue/Tip of the Day

    If your shoulders are bothering you during pressing, you need to address soft tissue work first and foremost to allow yourself to get into a better position. If your pecs and lats are so tight that you can't get your arms completely overhead without a compensation in your spine, then you're gonna be in serious trouble when you load the pattern.
    DUP Push - Light
    * = PR

    Warm Up:
    Breathing Correctives:
    • Rumble Roller - 5 Minutes
    • Deep Squat Breathing

    Dynamic Drills:
    • Half Kneeling Adductor Mobilization
    • Squat 2 Stand

    Activation Drills:
    • Deadbug
    • Side Plank
    • Front Plank
    • Birddog
    • Single Leg Glute Bridge
    • Clam Shell
    • "No Money"


    Flat DB Bench
    50sx10
    60sx8
    70sx6
    75sx12 *
    75sx10 *
    75sx10 *

    Snatch Grip BTN Push Press
    Barx5
    95x5
    95x5
    105sx4 *

    A1. Pushup (ON BAND)
    BWx4,4,5

    A2. TRX Row
    BWx25
    BWx20
    BWx15

    B1. Banded Tricep Extension
    Purple Medium BandxFailure (3 Sets)

    B2. RKC Plank
    0:45 (3 Sets)

    Thoughts - 192.6
    - Gonna be playing around with some carbs during training in the form of gatorade powder. Used some Carbion from Allmax today and it definitely made a big difference in terms of my endurance and energy levels despite not feeling that prepped to go hard.

    - Doing pushups on bands makes them 10x harder and demands incredible shoulder stability. Had a buddy post a video of them on facebook and I knew I had to try em. Give em a shot and let me know what you think.

    - Still hitting PRs with a little auto regulation. Having to take naps more frequently and prioritize sleep but hopefully things will taper off as I get better towards the end of january. Either way, I'm making it work and learning some important lessons through this.

    Quote Originally Posted by LayzieBone085 View Post
    MORE Fuel to the fire
    Dont wanna start a sonny roit!
    Might be looking to hit 4500/day here pretty soon.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  12. #12
    Time To Rebound! LayzieBone085's Avatar
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    Might be? You been 192 for like a month.
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  13. #13
    Muscle & Strength Boss Damien's Avatar
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    Welcome to the forum Mike!
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  14. #14
    M&S Content Editor MikeWines's Avatar
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    Daily Read/Watch/Listen:


    ^Really solid watch, STRONGLY advise you guys to take 2 minutes and check it out.

    Cue/Tip of the Day

    Find your big toes and push them into the ground before you squat or DL. This will help to activate the intrinsic muscles of your ankle to improve stability in your longitudinal arch. If you lose your arch, your knee will collapse into valgus (inward), the hip with internally rotate and impinge, and then you're going to be dealing with some SI joint issues.

    Long story short: find your big toes and push them into the floor before you try to squat or hinge.
    DUP Legs #2 - Moderate
    * = PR

    Warm Up:
    Breathing Correctives:
    • 90/90 Breathing

    Dynamic Drills:
    • Kneeling Adductor Mob
    • Squat 2 Stand

    Activation Drills:
    • Dead bug
    • Glute Bridge
    • Clam Shell
    • Side Plank


    Front Squat
    45x10
    135x8
    155x6
    185x5
    185x4
    185x4
    185x3

    BB RDL
    135x10
    185x10
    225x10
    255x10 *
    275x10 *

    Incline DB Row
    50sx12
    60sx12
    70sx10 *
    70sx10 *
    70sx10 *

    A1. BB Overhead Shrugs
    65x10
    65x10
    65x10

    A2. Incline Curl
    25sx10
    25sx10
    25sx10

    Thoughts - 192.6
    - Still working out some kinks on front squats as they aren't in the groove after my time off but crushed RDLs today, big time PR. Think I'm heading home for the weekend, need some time to relax, play some drums, and think through a few things.

    Quote Originally Posted by LayzieBone085 View Post
    Might be? You been 192 for like a month.
    Indeed, something like that. Gonna snag some good home cooking this weekend

    Quote Originally Posted by Damien View Post
    Welcome to the forum Mike!
    Thank you sir, preciate the invite!
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  15. #15
    Time To Rebound! LayzieBone085's Avatar
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    You should add a pint of ice cream to the mix
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  16. #16
    M&S Content Editor MikeWines's Avatar
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    Daily Read/Watch/Listen:


    ^Excellent watch on the kinetic chain and how 1 joint can affect so many others...

    Cue/Tip of the Day

    Stop looking for the next "breakthrough" in your training. Always strive one more rep, one more set, or 5 more pounds.

    There's no shortcut for hard work and consistent progress. Either put in your time or be satisfied with your current status quo.
    DUP Pull - Light
    * = PR

    Warm Up:
    Correctives:
    • Rumble Roller - 5 Minutes
    • Hanging Lat Stretch w/ Breathing

    Dynamic Drills:
    • Rocking Adductor Mob

    Activation Drills:
    • Glute Bridge
    • Deadbug
    • Birddog
    • Side Plank
    • Clam Shell


    2-Count Paused Conventional DL: @55%
    135x5
    185x5
    185x5
    225x3
    225x3
    225x3
    225x3
    225x3



    BTN Neutral Grip Pulldown
    140x15
    140x15
    150x12 *

    A1. Seated Cable Row
    100x15
    100x15
    110x15
    110x15
    120x12
    120x12
    120x12

    A2. Incline DB Shrug
    50sx12,15,15,15,15,15,15

    B1. Incline Curl
    25sx10 (3 Sets)

    B2. Tall Kneeling Chop and Press
    50x6/Arm (3 Sets)

    Thoughts - MW: 192.6
    - Downed a bottle of gatorade during my session for some intra carbs (~35g) and it made a BIG difference in pump and endurance. Felt like lifting for 2 hours straight without stopping. haha Gonna pick up some gatorade powder either today tomorrow and add 100-125cals of intra carbs.

    - Walked 27 holes of golf on saturday and ended up shooting 51, (don't ask, was screwing around for the first 9 and shot double par the first 2 holes but settled down after that.) 41, and 42 so all in all 83 on 18 isn't bad for not picking up a club in 5 or 6 months. Had like 8 or 9 three putt bogeys plus a 3 put par on a 480yd par 5 I drove in 2. Short game was definitely off. hahaha

    - Due to all the golf (I think?...) I had a slight strain of my popliteus (muscle on the back of your knee responsible for unlocking the knee in the first 5-10 degrees of flexion and allowing shock absorption during foot strike in gait) and I didn't want to push things too hard to today.

    - Gonna implement 4 weeks of paused deadlifts for now and then looking into running Conan Phillipi's DL program for 10 weeks. That 2 count pause was clutch for building tension off the floor keeping the lats engaged. Looking forward to tomorrow morning, the DOMS is gonna be rough. haha

    Quote Originally Posted by LayzieBone085 View Post
    You should add a pint of ice cream to the mix
    No ice cream but there was ALOT of golf and some pretty solid home cooked meals. Appetite has been fairly low lately due to the mono.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  17. #17
    Time To Rebound! LayzieBone085's Avatar
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    Gotta eat if you wanna grow.
    Mono aint gonna go away if you dont give the body what it needs big dog
    I know your busy! but you wont get over the sickness if your constantly running around and training.
    Team ScoobyPrep

  18. #18
    M&S Content Editor MikeWines's Avatar
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    Cue/Tip of the Day

    I don't advocate much static stretching for my clients and I don't personally do ANY myself.

    Why?

    If you want to change the length of a muscle, you have to influence the control center (aka your central nervous system).

    How?

    You must inhibit the neural tone to a muscle - via foam rolling. I foam roll before and after each session for about 5 minutes and I have yet to have any nagging or actue injuries.
    DUP Legs - Heavy
    * = PR

    Warm Up:
    Breathing Correctives:
    • 90/90 Breathing w/Overhead Reach

    Dynamic Drills:
    • Rocking Adductor Mob
    • Posterior Hip Capsule Stretch
    • Squat 2 Stand

    Activation Drills:
    • Dead bug
    • Side Plank
    • SL Glute Bridge
    • Clam Shell
    • Physio Ball Leg Curl


    High Bar Squat
    45x15
    135x10
    185x5
    225x3
    245x3 *
    265x1 *
    275x1 *
    Paused - 2 Count
    190x3
    190x3
    190x3



    GHR - "Serrano Style"
    BWx7,7,6 *

    A1. Split Squat
    45sx10 (2 Sets)
    BWx15 - Working on some pelvic positioning on R vs. L legs

    A2. Side Plank w/Row
    Purple Medium Bandx6/Side (3 Sets)

    Thoughts - MW: 190.2
    - I knew it was gonna be a good squat day, 225 was moving fast in my warm up and 265 went up realll easy and I knew I had 275 in the bag. 3 plates before the summer. LETS GOOOOO...

    - Haven't eaten enough the last 2 days, felt sick yesterday and down a bit in weight today. Going for 4500kcals+ today along with 700g+ of carbs.

    - Intraworkout gatorade is clutch, really seeing some great results from it and my endurance has been nice with it.

    - Slept funny on my neck and woke up at 5 am with some stiffness, had a little early morning foam rolling session and got things sorted out before I fell back to sleep. haha

    Quote Originally Posted by LayzieBone085 View Post
    Gotta eat if you wanna grow.
    Mono aint gonna go away if you dont give the body what it needs big dog
    I know your busy! but you wont get over the sickness if your constantly running around and training.
    Most definitely. Mainly focused on sleep atm but the PRs aren't stopping either so I can't complain!

    Cals are going to be astronomically high for the next few days to get myself back on the plus side of the equation.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  19. #19
    Time To Rebound! LayzieBone085's Avatar
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    I emailed Steve to see if this guy will be writing with you for TF Shoot him a recommendation he has not replied yet. Would love to tag team some articles and be by your side on the TF side.
    Team ScoobyPrep

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    Quote Originally Posted by LayzieBone085 View Post
    I emailed Steve to see if this guy will be writing with you for TF Shoot him a recommendation he has not replied yet. Would love to tag team some articles and be by your side on the TF side.
    Contacted Steve via FB about 2 weeks ago and he said he'd love to have me on the TF team, already submitted my first article and working on a second one as we speak. In4tagteam
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

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    Quote Originally Posted by mikewines View Post
    contacted steve via fb about 2 weeks ago and he said he'd love to have me on the tf team, already submitted my first article and working on a second one as we speak. In4tagteam
    boom!
    Team ScoobyPrep

  22. #22
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    ^One of my all time favorite youtube drummers, just came out with a great mix yesterday.

    Cue/Tip of the Day

    Most coaches use the cue: "Shoulder blades down and back when you're pressing! Squeeze them together and NEVER let them elevate!"

    Well, consider this for a moment...Many athletes sit in a posture of scapular depression and have a flatten thoracic spine (along with tight lats plus anterior pelvic tilt). So, they may actually NEED to shrug a little bit in order to shut off their lats and give their shoulder more "room" during a press.

    There should never be absolutes in strength & conditioning, fitness, etc.
    DUP Push - Heavy
    * = PR

    Warm Up:
    Breathing Correctives:
    • Rumble Roller - 5 Minutes
    • 90/90 Breathing w/Reach

    Dynamic Drills:
    • World's Greatest Stretch
    • Half Kneeling Adductor Mobilization
    • Squat 2 Stand

    Activation Drills:
    • Deadbug
    • Side Plank
    • Birddog
    • Glute Bridge
    • "No Money"


    Flat DB Bench
    55sx10
    65sx8
    75sx6
    85sx3
    90sx6 *
    90sx6 *
    90sx6 *

    Snatch Grip BTN Push Press
    Barx5
    65x5
    95x5
    95x5
    100x4
    100x5

    A1. Pushup w/Chains
    BW+40x10 (3 Sets) *

    A2. 3-D Band Pullaparts
    Orangex12 (3 Sets)

    B1. TRX Tricep Extensions
    BWx20 (3 Sets)

    B2. Tall Kneeling Pallof Press
    Red Medium Bandx6/Side (3 Sets)

    Thoughts
    - Pressing is finally moving back up. Training momentum is picking back up as well, gonna keep this streak rolling!

    - Intra workout gatorade is my new go to, loving the difference it makes in endurance and pump. Might not be best for everybody but makes a very noticeable improvement in my training.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  23. #23
    Time To Rebound! LayzieBone085's Avatar
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    Them electrolytes brother
    Team ScoobyPrep

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    ^These guys have the best jobs in the entire
    world, I gotta email them and get added to their squad. hahaha

    Cue/Tip of the Day

    TFW you get kicked out a facebook group b/c the advice you're giving out is so good that the other coaches in the group are worried you're gonna take their clients. hahahaha I ain't even mad doe.

    Bottom Line: In the end, your confidence levels says alot about yourself as a coach. If you don't believe in yourself, neither will your athletes.
    DUP Legs #2 - Moderate
    * = PR

    Warm Up:
    Breathing Correctives:
    • 90/90 Breathing w/Reach

    Dynamic Drills:
    • Wall Ankle Mob
    • World's Greatest Stretch
    • Kneeling Adductor Mob

    Activation Drills:
    • Dead bug
    • Glute Bridge
    • Birddog
    • Side Plank


    Front Squat
    45x10
    135x10
    155x5
    185x5
    185x5 *
    185x5 *
    185x5 *

    BB RDL
    135x10
    185x10
    225x10
    275x8 *
    275x8 *
    275x10 *


    ^Was about 95% sure that I was gonna puke up every single calorie in my body after this set, so barely made it through some rows and then shut it down. That set took more out of me than I thought apparently...

    Incline DB Row
    50sx10
    50sx12
    50sx12

    Thoughts - 192.0
    - Felt crappy saturday morning and legs were crushed from squatting so just decided to take the weekend off.

    - Front squats still aren't feeling that great but I'm gonna continue to work on them and hopefully refine my technique. Still dealing with some patellar tendinitis that I'm working through so trying to work around that as well.

    - Haven't been that worried about hitting cals lately as I've been out with friends most nights and just eating whatever. Saw American Sniper saturday night after going out to dinner - 10/10. One of the most emotionally moving movies I've seen in the last few years. For those of your who have/currently still serve, I commend you. The sacrifices you make on a daily basis are incredible and something that none of us will ever understand.

    Quote Originally Posted by LayzieBone085 View Post
    Them electrolytes brother
    Can't complain, they've been working pretty well lately
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  25. #25
    Time To Rebound! LayzieBone085's Avatar
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    better stop eating so many oats and you wont throw up
    Team ScoobyPrep

 

 

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