Archive for the ‘Training Log’ Category
Tuesday, January 31st, 2012
LOVE THIS STRETCH!
I really just wanted to share this bit of info with you guys because as it has helped me, I think it will benefit you as well. Aside from stealing hugs and kisses from my beautiful niece and hanging out with the fam, this has been one of my most exciting and most lucrative things to do lately. My body has thanked me big time.
I have been getting in anywhere between two and four extra stretching/recovery/regeneration sessions in per week at home with a heavy band, a lacrosse ball, a pvc pipe and a sweet wooden floor that allows for above average gliding skills during the SMR (self-myofascial release).
I cannot believe how healthy my joints, muscles and body feels after the last 3 weeks of these extra rejuvenation session.
I am thinking of filming some of these home office/training lab feel good sessions so be on the look out for some training footage of some serious damage control and heavy duty foam rolling without the foam.
The fun part about these sessions at home lately is I have been able to spend some quality time without interruption on a specific muscles and get the lax ball in there and than follow that up with a static stretch for that particular muscle group. Many times I get sidetracked at when doing certain exercises at the gym. Usually when I am squatting, benching or deadlifting people tend to let me be however when I am lounging on a foam roller or lacrosse ball I can get sidetracked by messages, questions, etc. So doing this type of workout at home for me is ideal because it has allowed the peace and quiet I am looking for in this type of recovery workout. Some may actually benefit by coming to the gym to do this type of workout because that will give them the most peace and quiet and if that’s so than get you butt in and STRETCH!
The other thing I think that has been really effective and helpful during these at home stretch sessions is the choice of music I have been listening to. This is not to say that it has not been a mixture however I have been stretching and foam rolling to music that feels relaxing and soulful at the time I start my home workout. Sometimes it’s heavy music, some days its reggae, but most always it is something in my collection of tunes that has given me some really good experiences over the years and I can feel in my soul on that day. This type of music selection has helped tremendously in relaxing and healing some muscle issues that I have been having. Music is key and I think if you try this home workout you will feel exactly like I do which is refreshed and this feeling is priceless for many of us with such busy, hectic lives.
Lastly I think by adding in these home recovery sessions I have been able to spend more quality time playing and rolling around with my baby boys Harley & Titan. It is pretty neat being able to roll around and stretch while the boys are licking my face, wrestling each other, bullying me around. They have really enjoyed having me down on the floor where they are like one of them.
Here is just a quick of the top of my head list of the exercises I do during these at home recovery sessions:
- Lax Ball SMR on calves, glutes, ITBand, hip flexors, hamstrings at certain spots, bottom of feet and anywhere that hurts
- Leg Swings both forward/backward and side to side
- Green Band 2 Way Hamstring Stretch
- 90/90 Hip Stretch on Floor
- 3 position Hip Flexor Stretch with Quad Stretch
- Side Lying Rib Pulls
- REPEAT Lax Ball SMR on rhomboids, lower/upper traps, rotators, delts, triceps, anywhere that hurts
- Green Band Shoulder Dislocators
- Standing No Money w/ Band
- YTWL’s
- Green Band Traction Stretches on each chest, shoulder and lat.
THIS REALLY HURTS!
I have also included the following exercises if I felt good and need a good sweat and workout:
- Band Pull Aparts
- Single Leg Bridges
- Passive & Active Leg Lowering
- Scapular Pushups
- Close grip Pushups
- TRX Y-Raises
- TRX Rows
- One Arm KB Row (with various elbow positions)
- KB Swings
- KB Windmills
- Turkish Get Ups
- 1/2 Turkish Get Ups
- All Types of Planks
So if you are feeling beat up and run down than back off some heavy sessions and add in some regeneration sessions and you will feel WAY BETTER!
If you are not sure what some or any of these exercises above are than just post a comment or shoot us an email letting us know and I will be sure to put some fresh educational videos up for you guys.
Tags: fitness, flexibility, joints, mobility, muscles, myofascial, recovery, regeneration, release, self massage, Strength
Posted in Exercise Instruction, Health & Wellness, Kettlebells, Strength, Training Log | No Comments »
Thursday, May 5th, 2011
In this blog and video below I want to go over some really awesome ways to improve your grip strength which will lead to a healthier shoulder. Because of our lifestyles of driving countless hours to work, sitting at a computer all day or the many other unhealthy positions we put our body in on a daily basis I thought this would be a good time to talk about our shoulder and how we can make it STRONG. The exercises shown below are not for the beginner or for the unhealthy shoulder. They are for someone who has aches and pains in a somewhat healthy shoulder who may want to improve his strength in a weathered shoulder.
(more…)
Tags: bottoms-up, core, get, grip, hanley strength, marlboro strength coach, new jersey, russian kettlebell, Strength, turkish, up
Posted in Exercise Instruction, Kettlebells, Strength, Training Log | 3 Comments »
Friday, October 29th, 2010
Today was a great session thanks to Kevin Kelly and Jon Cancro. The three of us had to deadlift and we got some new toys in the gym this week so we made a day of it. It was beautiful out here in new jersey so we went outside for half the session. There is a killer video of the workout that I made with the new iMovie that just came out so I won’t bore you with the details. The workout went like this:
Warm-Up
Foam Rolling: Entire Body
Dynamic Warm-Ups: Walking Knee Hugs, Squat to Stand, Leg Swings (fwd/bwd & Side2side), Glute Bridges, GHR
Main Lift
Deadlift – 365 x 5, 405 x 3, 455 x 4, 495 x 1, 535 miss
2nd Movment
Super Yoke – 1 Plate x 50yds, 2 plates x 50yds, 3 plates x 50yds, 4 plates x 50yds
Zercher Carry – 2 plates x 50yds
Work Set
GHR – BW x a bunch x 4
Wide Pull-ups – BW x 8 X 4
Conditioning
Prowler Sprints – 1 plate x 50yds x 4
Here is a video clip of the workout, let me know what you think
Posted in Strength, Training Log | 3 Comments »
Wednesday, October 27th, 2010
Today I had a great upper body workout despite being stressed out that my bully had to go to the doc. Big Harley cut himself up good outside the gym and was bleeding all over from his nails being pretty much torn off. Good thing my vet is a client and is close by the gym. Thanks Docta.
My workout went like this:
Military Press – 135×5, 150×3, 170×7
Work Set #1
Log Press – 100x10x3, 110x10x2 (BEEN LOVING THE LOG PRESS)
Fat Grip Pullups – Bodyweight x 8 x 5
Work Set #2
DB Shrugs - 75 x 15 x 4
Rolling DB Ext – 40 x 12 x 4
Bent Over DB Laterals – 30 x 15 x 4
Lately I have not been doing to much conditioning aside from the prowler twice a week. Friday I will be deadlifting and we just got some new equipment in so I may just have to break in the yoke and have a couple carries.
Posted in Training Log | 1 Comment »
Friday, May 28th, 2010
Here is a quick and effective workout that can performed in 30 minutes tops. All you need is a chin up bar and a couple of kettlebells.
Perform a KB clean & press followed by a chin up and see how many sets you can get in 15 minutes.
Rest for 3 minutes and then perform a 1 arm snatch with a descending ladder of 10 reps each arm followed by 8 reps, 6 reps, 4 reps, and finally 2 reps.
This will give you a great workout in minimal time, which is what most people lack. Enjoy!
POST YOUR FAVORITE QUICKIE WORKOUT IN THE COMMENTS BELOW!
Tags: build muscle, effective workouts, fat loss, hanley strength, marlboro, marlboro personal trainer, russian kettlebell
Posted in Exercise Instruction, Strength, Training Log | 1 Comment »
Friday, April 16th, 2010
All my movements will be performed with an explosive speed trying to move the weight as fast as possible with control. I will rest as long as needed between sets. I do not want my heart rate to completely relax. I will keep it elevated throughout the entire workout. As I get more conditioned I will cut my rest time shorter.
Monday 4/12/10
1a. Incline DB Bench: 65x10x2, 75x10x2
1b. Bulgarian Split Squat: BWx15ea, 15x15ea, 15x12eax2
2a. CG Pulldowns: 105×15, 120x15x2, 120×10
2b. DB Forward Reaching Lunge w/ Side Lateral Raise: 15x12eax2, 20x12eax2
3a. Seated DB Alternating Shoulder Press: 25x12ea,30x12eax2,35x12ea
3b. Spidermans: BWx10 eax4
4a. Standing Barbell Curls: 55x15x4
4b. Elevated Push-ups b/t 2 Med Balls: BWx20,20,15,15
5a. Triceps Pressdown: 95x15x4
5b. MB Vertical Chop: 7kgx15x4
6a. Reverse Hyperextensions: 120x12x4
6b. Standing Chest Press w/ Bands: Yellow x 20×4
(more…)
Tags: bodybuilding, build muscle, chest, fat loss, marlboro personal trainer, marlboro strength coach, new jersey, strength training
Posted in Training Log | 3 Comments »
Sunday, April 11th, 2010
New Jersey Powerlifter and Strength Coach Mike Hanley is adjusting his exercise routine and making more metabolic to increase his fat burning results
This week I start a new phase of training which is much more metabolic as opposed to more strength based. I have switched from a 2 day upper body and 2 day lower body split to a full body routine. I have been feeling the need for a change in my workouts for a few reasons. First reason is to create more oxygen debt in my workout. I want to add more conditioning into my training and performing full body workouts will do the trick. Second is that I have been feeling beat up from the long term powerlifting program and I feel the need to add more unilateral work into my routine. Unilateral work will do two things for me. It will help me correct any imbalances I have going on in my hips, core, and shoulders and it will also will increase the amount of time under tension my body will get. Instead of doing 10 reps of squats which will take anywhere from 20-60 seconds, I will do lunges which will double that amount of time since I have to do both sides. This requires more work from the body metabolically and will cause a better environment to burn fat during my workouts.
I will be performing a rotation with my full body workouts which will look something like this:
Week 1: 5 Full Body Workouts in 7 Days
Week 2: 4 Full Body Workouts in 7 Days
Week 3: 3 Full Body Workouts in 7 Days
Repeat 3 times
This will give me a 9 week plan which will bring me about 3 weeks from my wedding. I will add sprint training into this phase as the weeks go on.
My Sprint Training will consist of a few different variations. They will be performed on the beach, up hills, and with the prowler as my body gets capable of handling more work. I will also do sprints in the form of yards. The 2 sprint workouts I like are 6x40yd sprints followed by 4x20yd on one day and the other day will consist of 4-8x100yd sprints. I will vary the rest interval but for the first day it will be kept to 2-4 minutes between each sprint and around 8 minutes between the 100yd sprints.
My calories are pretty steady at 2250 with a 40-30-30 split. This has been working well for me since I have been back from my vacation. So I will keep my calories the same as I increase my workouts during the next few weeks. I will adjust according to my results.
Stay Tuned for Updated Photos as well as my Training Log!
Mike
Tags: abs, beach ready, bodybuilding, build muscle, fat loss, marlboro, marlboro fitness, marlboro personal trainer, marlboro strength coach, strength training
Posted in Strength, Training Log | No Comments »
Sunday, February 21st, 2010
Okay so this past week many of you know I started my “Summer Shred” in which I plan on taking the next 20 weeks to get myself nice and lean for my wedding. What I did last week was basically what I call a clean up week in which I cleaned up my foods that I was eating. This wasn’t too different from what I was doing however the main things was to start cooking my own foods and limit what I ate at the deli up front and from other places around the gym. The deli actually can make us egg whites and I usually get chicken breast on rye bread so it really isn’t bad. I just know that when I make my own food at home it is real clean and I also save a boatload of money.
So what I get out of the clean up week is a average daily intake of calories that I am eating. I started using fitday again which I haven’t done in years. So after logging my food into fitday last week I came up with my daily caloric intake. My average caloric intake was 2600 calories on average for 5 days of logging. With that number my first step is to maintain that amount of food for 1-2 weeks. I do not want to drop my calories from the start because I want to give my metabolism a chance to get adjusted to maintaining a set number of calories for a small period of time before I create a deficit. This caloric average can actually be maintain for 6-10 weeks before creating deficits from it.
At this point my goal for the next 2 weeks is to log 2600 calories EVERYDAY and keep my workouts exactly as is which I will get to later or in another blog. I will follow this for 2 weeks in which point I will make a small adjustment to either my caloric intake or my exercise volume. Notice I said I will make a change to one OR the other and not both. This is key to determining what method actually works best at that time for you. If I decrease my calories and add more exercise all at the same time I will never truly know what is causing the change in my physique. So in two weeks I will make an adjustment to my plan. For now the goal at hand is to get my workouts in 4 times per week with intensity, and break my daily caloric intake down into how much is needed in each meal in regards to protein, carbs and fats and stay on a steady path for 2 weeks.
Tip of the Day: Remember to make yourself small attainable goals in order to not overwhelm yourself with the bigger picture. I will prepare each days meals and have my workouts written out for the week in order to stay focused.
Tags: 6 pack, abs, beach ready, bridal fitness, build muscle, marlboro personal trainer, marlboro strength coach, personal trainer, shredded, the training studio, wedding
Posted in Health & Wellness, Nutrition, Training Log | 4 Comments »
Tuesday, February 16th, 2010
Today was a hectic day for me and I did not get a workout in. My original plan was to do some stretching, foam rolling and recovery work however I had a few evals today that ran a little longer than expected and there was a bunch of office work that had to get done. So here is my food for the day.
I will be trying out various ways to log for you to see what way I like showing you what I am eating:
Protein:
1. 9 Egg Whites, 1 Whole Egg
2. 5 oz. Chx Breast
3. 5 oz. Chx Breast
4. 40 grams in Full Strength
5. 5 oz. Chx Breast
6. 4 oz. Steak
Carbs:
1. 1 cup Oats
2. 2 Slices Rye, Apple
3. 6 oz. Sweet Potato/Broccoli
4. 25 Grams in Full Strength
5. 6 oz. Sweet Potato/Broccoli
6. None
Fat:
1. 1 Yolk
2. None
3. Fish Oils
4. 5 grams in Full Strength
5. Fish Oil
6. Peanut Butter
Total Calories: 2580 (278P, 207C, 69C)
Felt hungry throughout the day and I am happy about that. This week i am basically getting a estimated average calorie intake from what I eat in the first four days and that will be my base caloric intake which i will manipulate accordingly as the weeks go on.
Tags: 6 pack, beach ready, bridal fitness, fat loss, food log, marlboro, marlboro fitness, marlboro personal trainer, new jersey, the training studio, wedding
Posted in Health & Wellness, Nutrition, Training Log | 4 Comments »
Monday, February 15th, 2010
2/16/10 Food Log:
Meal 1:
9 whites (31.5P)
1 whole egg (6P, 4F)
1 cup Oats (10P,54C,6F)
Meal 2:
6oz. Chx Breast (39P,6C,3F)
2 slices Rye (6P,35C,0F)
Banana (26C)
2 Slices Tomato
Squat Workout
Week 1- 70%,80%,90%
1. Free Squat – 45×10, 135×5, 135×3, 185×3, 225×3, 280×3, 320×3, 360×4
(Based off 400)
2a. Barbell Step-Up
4 sets of 8-10 reps
2b. Bent Over DB Rows
4 sets of 8-10 reps
3a. Reverse Hypers
3 sets of 10-12 reps
3b. Turkish Get Up
3 sets of 6ea side
That’s it for today. I have a bunch of things to get done and needed to put time into other things today.
Meal 3 – Post-Workout:
5oz. Chx Breast
1 cup Brown Rice (
1/2 cup Broccoli
Meal 4:
Full Strength MRP (40P,25C,5F)
Meal 5:
2 Scoops Whey (50P, 8C,6F)
2 TBSP Almond Butter (5P,7C,19F)
Meal 6:
4oz. Steak (34P,7F)
Asparagus
Daily Total: (285P, 202C, 78F) Calories = 2650
Tags: fat loss, hanley strength, marlboro, marlboro personal trainer, new jersey powerlifting, six pack, strength training, the training studio, wedding, weight loss
Posted in Nutrition, Training Log | 3 Comments »
