Archive for the ‘Training Log’ Category
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 | 2 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 »
Monday, 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.
Come on, you have to laugh……life is short:)
Stayed tuned, tomorrow it will be rocking over here at Hanley Strength.
Tags: 6 pack, abs, beach ready, bridal fitness, hanley strength, lose fat, marlboro fitness, personal trainer, shredded, wedding
Posted in Life, Nutrition, Strength, Training Log | 12 Comments »
Monday, 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, 135x5x2, 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:
135x2x2, 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:
Tags: athletes, bench, deadlift, hanley strength, new jersey, powerlifting, squat, Strength
Posted in Strength, Training Log | 2 Comments »
Sunday, 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
Tags: build muscle, fat loss, marlboro, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, nj, personal trainer, strength training, the training studio
Posted in Strength, Training Log | 1 Comment »
Monday, 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 – 135x5x2, 185x3x1, 225x1x1
Briefs – 275×1, 315×1
Suit Bottom – 365×1, 405×1, 455×1, 500×1, 555×1
Sumo Speed Pulls
double mini – 225x1x2, 275x1x3, 295x1x2
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 »
