Archive for the ‘Training Log’ Category
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 »
Saturday, 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.
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.
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, 95x5x2, 135x3x2, 185×1,225×1, 250×1, 270×1, 285×1, 255x1x4, 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.
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 »
Monday, 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!
Tags: bench, bench press, chest, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, the training studio
Posted in Strength, Training Log | No Comments »
Wednesday, 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, 325x5x2, 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!
Tags: "hamstring strength", "lower back", deadlift, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, squat, the training studio
Posted in Strength, Training Log | No Comments »
Monday, 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, 75x8x3
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!
Tags: bench, bench press, chest, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, Strength, the training studio
Posted in Strength, Training Log | 3 Comments »
Sunday, October 11th, 2009
Today is sunday and on sunday’s I travel up north to John Bott’s house to train with a dedicated group of powerlifters. We squat and deadlift on sundays to prepare for our meets. Here is what I did today…..
Box Squat w/chains – 135 x 3,
add chains (3) – 185×3, 225 x3
add briefs – 275x2x2, 315x2x2, 365x2x2, 405x1x2
*this was performed using a foam box, we usually use this on the first week of our 4 week cycle, then switch to a hard box for a heavy single with suit bottoms on, then we deload with straight weight and then take a full competition suit squat.
Sumo Deadlift w/bands – 225x1x2, 255x1x3, 275x1x3, 295×1, 315×1
* this was performed on a sumo base jumpstrecth platform using mini bands doubled up.
Accessory Work:
1A. Back Raise – 25 lbs. x 15-20 x 4
1B. Standing Abs – 100 lbs. x 12-15 x 4
I had a heavy suit last sunday so I kept it fairly light today. After this session I usually go home and do some sort of light activity like taking a bike ride or walking Harley with Juliet Deane.
Post comments on What Your Workout was Today!
Tags: deadlift, marlboro, new jersey powerlifting, powerlifting, squat
Posted in Strength, Training Log | No Comments »
