Posts Tagged ‘strength training’

Training Log: Week of 4/12

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…)

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Full Body Metobolic Training Phase

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

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Monday, Monday

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


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Interview with Pro Bodybuilder Kevin Weiss

Tuesday, 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

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

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