Summer Shred Starts NOW!

February 15th, 2010

Ok guys here we go.

Do you want to get ready for the summer!

Have you ever looked beach ready before?

Do you want to?

Are you ready to get SHREDDED?

Well than follow me on my journey to my wedding date in June and join me in the Summer Shred Program!

I will be posting my training log as well as my food log on my blog regularly. You will leave your logs in the comment section and we will Get Shredded TOGETHER!

Tomorrow I will start posting my food intake and my training along with tons of videos on metabolic conditioning, intervals, meal prepping tips, among various motivation tools to keep us on the path of victory.

Here is your first motivational video to get you ready for the ride, you must have a sense of humor for this one. It is a great abdominal bracing exercise that will make you laugh.

YouTube Preview Image

Come on,  you have to laugh……life is short:)

Stayed tuned,  tomorrow it will be rocking over here at Hanley Strength.

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Posted in Life, Nutrition, Strength, Training Log | 12 Comments »

Final Squat Session

January 11th, 2010

Yesterday was my last heavy squat/deadlift session of my meet cycle.  I will be competing in about 21 days.  I took a an opener in a suit yesterday and took my 2nd attempt with reverse monster bands.  I got some videos of the squats and pulls.  This is how the day went:

Squats

Warm up: bar x5, 135×5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt.  Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135×2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit.  This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts:

YouTube Preview Image

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Posted in Strength, Training Log | 2 Comments »

Interview with Pro Bodybuilder Kevin Weiss

January 5th, 2010

Last night I spoke with a friend and colleague of mine Kevin Weiss.  Kevin has been in the iron game for most of his life and is tremendously knowledgeable. I was lucky enough to allow him to share it with you guys so here is the 20 minute interview where we talk shop regarding training for strength, size, etc.  Kevin also gives you his top 3 tips to give you the optimal results you are looking for.  Listen to it NOW!

Interview with Kevin Weiss

POST ANY COMMENTS OR QUESTIONS YOU MAY HAVE FOR KEVIN OR MIKE BELOW!

shapeimage_4body-kevin

That link again is:

http://www.hanleystrength.com/bonus/Kevin-Weiss-Interview.mov

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3 Reasons You Must Weight Train

January 3rd, 2010

So you are getting ready to start a workout program first thing tommorrow.  You joined a gym as part of your New Year Resolution.  That is AWESOME!  I am glad that you are putting your health as a priority.  Now what was the workout plan for the week?

When it comes to the type of workout you should do, most people get it all backwards.  How bout this statement, “I heard I should lose some weight first before I start to workout with weights.”  What kind of crap is that?  I have never heard something more outrageously ridiculous as this one and yet I have heard this a thousand times from prospective clients at our facility.  People have   this fitness thing all backwards when it comes to losing bodyfat.  Weight training is THE #1 soultion for losing bodyfat.  Here are a few reasons why you should choose weight train as your first priority:

1. It increases your testosterone and growth-hormone levels better than any other form of training so you can quickly gain strength and muscle, even after a hiatus from exercise.

2. Weight training improves the strength of your ligaments and tendons, if the exercises are done in full range of motion.  This will decrease the chance of any overuse injuries as your training intensifies.

3. It boosts your metabolic rate because of the high caloric expenditure of multi-joint movements, as well as from the resulting increase in lean muscle you will experience after a few weeks to months of regular exercise.

So when you go to the gym tomorrow please do not jump on the treadmill or elliptical and do an hour of cardio as your first workout back.  Here is what I suggest you do:

1. Sign up for my newsletter and grab your gift which gives you the 10 Top Muscle Building Exercises

2. Head over to the dumbbells and grab a pair and get to work!

3. After your workout jump back over to this blog and post your workout for the day.  I will critic it for you and give you some feedback regarding your workouts.

Have a Great Workout!

Mike

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Posted in Strength, Training Log | 1 Comment »

Scratch Resolutions…….Make a Plan!

December 30th, 2009

So I guess it is about that time to talk about bringing in the New Year.  And usually when we talk about the new year we talk about our so called “new year’s resolution”.  Well I say “Screw the Resolution”.  Seriously how many times have you actually followed your resolution?  And I am not exempt from this so years ago when I gave up on one too many resolutions I decided to not make any more promises to myself that i could not keep.

What I decided to do was create goals for the year so instead of having a new years resolution I will have a 2010 goal sheet.  Now on thsi goals sheet I break it down into a few different areas of my life.  Some of them are finances, relationships, business, training, travel, etc.  I think you get the idea.  And within those list I have certain goals for the upcoming year.  The goals range from shorts term easily attainable goals to long term hard to reach goals.  Some of them I may not complete in 2010 and that is totally cool with me.  See it should not be and all or nothing sort of thing just a like a nutrition plan or training program should not be an all or nothing thing.  It should be flexible to some degree all the while moving in the right direction.  If I had an all or nothing mindset to my training than when I missed a lift it would be the end of it right?  WRONG.  You dust yourself off, get back up on the horse and get after it again with more knowledge, experience and character than you did before you missed a lift or didn’t reach a goal.

The goal sheet that I make for myself will have a number of things I would like to improve on and like I said I may not reach the end goal in mind within this year.  The beauty of the sheet is it goes on my corkboard at home right in front of my desk where I can review it each week and chip away at it little by little.  The way i do this is take a piece of it every week and go to work on it.  This is how you lose bodyfat and this is how you get stronger.  Little by little, day in and day out, week in and week out, month in and month out, year in and year out…………

If it happened instantly everyone would be jacked, everyone would have a six pack and everyone would be rich.  Unfortunately it is not how it works and if you ask anyone who is remotely successful in the world they will tell you that it cam with hard work and sweat equity.   this is how champions are built and this is how I live my life.  Day by day with a plan and a whole lotta hard work.

So if you are thinking about the year to come and have some goals in mind, WRITE THEM DOWN!  Make a plan,  if you don’t know how ask someone to help you.  Finally work your tail off and I guarantee that you will achieve ANYTHING you put your mind too.

If you like POST YOUR 2010 GOALS HERE and I will be sure to keep tabs on ya throughout the year.

P.S. I just made a Brand New Gift for everyone that signs up for my newsletter.

GO HERE TO RECEIVE YOUR NEW YEARS GIFT

Have a Happy New Year and Be Safe

Yours in Strength,

Mike

Posted in Health & Wellness, Life | 3 Comments »

Two for You!!!

December 28th, 2009

Hey Guys & Gals,

Hope all is well and you are gearing yourself up to have an amazing 2010.  I know I sure am.  Every year I work at bettering myself in many different ways.  Whether it be to stretch more in my training week or learn more about making a workout video or saving more money and learning how to invest it better.  All these areas in my life are things I try and work on each and every day.  I am certainly not perfect by no stretch of the word.  What I do have which separates me from many is I know how to hustle.  My parents instilled in me a tremendous work ethic that has given me the ability to put long hours in when necessary and to take advantage of the time I have.  Not having any children yet allows me the opportunity to put in long hours and get things done to set my life up for when the time comes when I do have children and have even less time to devote to other areas.  Anyway just some thoughts on the new year and a little bit about me.  I am pumped for 2010 and you should be too.

Okay on to the workouts.  Here is what my last two days of training looked like……….

Sunday 12/27

Box Squat w/3 Chains –
Raw – 135×5x2, 185×3x1, 225×1x1
Briefs – 275×1, 315×1
Suit Bottom – 365×1, 405×1, 455×1, 500×1, 555×1

Sumo Speed Pulls
double mini – 225×1x2, 275×1x3, 295×1x2

Band Pull Thru @Neck – Purple x 15 x 4
Band Ab Work – Green x 15 x 4

Monday 12/28

Speed Bench w/bands - 95 x 5 x 6, 115 x 5 x 3 (3 grips used)

Floor Press w/Fat Bar – 185 x 8 x 4
supersetted with
1 Arm DB Row – 85 x 10 x 4

NG Fat Bar Pulldown – 130×12, 140×12, 150×12
supersetted with
1 Arm Push-up w/ slider – BW x 6 each side x 3

Scarecrows – 45 x 20 x 3
supersetted with
DB Curls – 35 x 12 x 3

If you have any questions with any of the exercises listed , POST A COMMENT BELOW and I will explain……..5 or More Comments on 1 exercise and I will make a video for you to view with instructions on how to perform the movement.

Stay Strong,
Mike

Posted in Strength, Training Log | 2 Comments »

Post Holiday Thoughts………

December 26th, 2009

Hey guys, hope everyone had an awesome day yesterday on Christmas and Santa brought you want you asked for.  I was talking with my mom a few days ago and she was shopping for my brother, sister and myself.  As we got to talking I told her that if  I look at my life and take a step back for a moment, there is absolutely nothing that I need right now.  I am totally healthy.  I have a beautiful fiance who takes great care of me and helps and supports me more than I could ever ask for.  My family is healthy and all safe.  I own an awesome training facility with all the best equipment I could only dream of owning a few years back and our newest addition to the fam is Harley the Bulldog.  He is a treat to have around.

Marlboro Bulldog

Anyway I feel totally blessed for the life I have and could not be happier.  Of course if you asked me what I “want” as opposed to what I “need”  than I would easily write you a laundry list of techy stuff, more gym equipment, ski and surf gear and a house in Hawaii and Colorado.   There will always be things I want however when I really take a look at my life there is NOTHING I need.

hawaii

Anyway I had a great workout today and figured I would share it with you.  I plan on writing a BOATLOAD more blogs this coming year.  Blogs that include exercise videos, video tutorials, book /product reviews, nutrition tips and much, much more.  I would love to hear what you would like me to write about.

Just drop a comment and tell me what you would like to learn about.

Okay onto the workout………..

1. Bench Press (thumbs form smooth) – 45×10, 95×5x2, 135×3x2, 185×1,225×1, 250×1, 270×1, 285×1, 255×1x4, 185×17

2a. CG Seated Rows – 4 sets of 10-12 reps
2b. NG DB Shoulder Press – 4 sets of 12-15 reps

3. TRX Triplex (4 Rounds)

  • TRX Tricep Extensions – 15 reps
  • TRX Bicep Curls – 15 reps
  • TRX Scarecrows – 15 reps

Here is a video I made of the circuit a while back as well.

YouTube Preview Image

The TRX is a great way to add some bodyweight variety into your training program.  For more info check out Fitness Anywhere website.

Until next time………TRAIN HARD!

Posted in Life, Strength, Training Log | 2 Comments »

Bench Day

October 19th, 2009

Today I had a dynamic effort day.  It went something like this:

DE Bench - 95 x 3 x 3, 115 x 3 x 6

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×20, 75x 8,8,12 * couple extra reps this week.

2a. Fat Grip Pullups – BW x 8,8,8,8

2b. DB Power Cleans – 20×15,15,15

3a. Band Pushdowns – Monster mini x 25 x 3

3b. Iso-Hold DB Curls – 15 x 15ea. x 2

* This week I used the Tyler Grips which are fat rubber handles to put over the bar.

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.4,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

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Wednesday Workout

October 14th, 2009

Today I had a lower body workout which can change depending on the week. Since this coming sunday I will be taking a heavy single in my suit bottoms with 3 chains I decided to just get some free squatting in to practice form for the most part. I also did assistance work. Here is how the workout looked.

1. Free Squat: barx10, 145×5, 195×5, 235×3, add briefs: 285×5, 325×5x2, 375×5

* this was performed to practice form more than anything else, I used the competition squat bar so the bar weighs 10lbs more therefore my numbers look a bit different. I also used my competition briefs which are metal ace briefs

2. SSB Reverse Lunge: bar x 10 each leg x 3 sets

* this was just to get some blood flow in my quads and some single leg work which I do less of during a competition cycle.

3a. GHR: BW x 10 x 3

3b. Fwd/Bwd Sled Drag: 3 Plates x 10 yds (2 laps) x 3

4a. Reverse Hypers: 200 x 12 x 3

4b. Pushups: BW x 20 x 3

4c. Seated Rev Grip Cable Row: 160 x 15 x 3

I did a little upper body to get some blood work in and break a little sweat.

Over all it was a really nice workout and I have been feeling really good. Looking forward to my meet in November.

Post your Workout in the Comments Below!

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Posted in Strength, Training Log | No Comments »

DE Bench Day

October 12th, 2009

Today I had a dynamic effort day.  It went something like this:

DE Bench - 95 x 3 x 6, 115 x 3 x 3

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×17, 75×8x3

2a. Fat Grip Pullups – BW x 8,8,7,6

2b. DB Power Cleans – 20×15,15,12,12

3a. Band Pushdowns – Monster mini x 25 x 2

3b. Iso-Hold DB Curls – 15 x 12ea. x 2

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

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Posted in Strength, Training Log | 2 Comments »

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