I sacrifice in favor of happiness.
I avoid the serious and un-joyful attitue of most adults.
I fear not taking every last drop of joy and happiness from it.
I will act now.
I am Powerful beyond measure.
I will commit to being the best I can be.
As soon as my feet hit the floor I will hustle and be persistant in my actions.
M
Wednesday, July 29, 2009
Tuesday, July 28, 2009
A Combatives training circuit.
Here is a nice flow that you can use for combatives training or any other kind of combat [wrestling,boxing,judo ect.]
1. 300-500 reps of neck work
2. 90 minutes of wrestling or combatives
3. Interval training 3x per week[hills,sprints,sprawls,punch outs.]
4. 100 squats,50 jump squats,400-500 reps total.
5. Pullups 3-4xper week
6. Dips then pushups=200 reps
7. Neck bridging
8. Sledgehammer levering,swinging,striking a tire.
9. Penetration steps or lunges
10. Step ups onto a bench.
On #s 7-10 you can go for time or sets and reps,it is your choice.
Train smart but hard and reap the rewards,
Mike "The Machine" Bruce
1. 300-500 reps of neck work
2. 90 minutes of wrestling or combatives
3. Interval training 3x per week[hills,sprints,sprawls,punch outs.]
4. 100 squats,50 jump squats,400-500 reps total.
5. Pullups 3-4xper week
6. Dips then pushups=200 reps
7. Neck bridging
8. Sledgehammer levering,swinging,striking a tire.
9. Penetration steps or lunges
10. Step ups onto a bench.
On #s 7-10 you can go for time or sets and reps,it is your choice.
Train smart but hard and reap the rewards,
Mike "The Machine" Bruce
Saturday, July 25, 2009
What makes you Tick?
This question really dawned on me earlier this week.
So many beautiful blessings happened to me that it made me think:
What am I doing "IT" for?
"IT" for me refers to training/ministering to people. For you "IT" may be something totally different.
Some people want to have fame, some want to leave a legacy. At the end of the day you need to know what it is your fighting for.
For me, I know that I genuinely love helping others stomp out disease and save their life.
I do this through my teaching on Physical Culture and Nutrition. When I see a new person walk through my gym door I go out of my way to make them feel of the most importance.
Anytime I meet a new person I want them to feel as if that was one of the best moments of their life.
I give a firm handshake, I smile and I look them directly in the eye and tell them it is my pleasure to meet them.
I feel that this type of behavior is very important. But it is even more important for those that have been blessed with success.
With success comes stones, sticks, railings and murmurs against you.
These slurs are usually from people that are lost, insecure or jealous. Another side of success is loss of humility, to much pride and a "I'm better than you mentality"
On my journey as a christian/strongman I have learned that though I'm thankful for my physical strength,
I'm more thankful for the blessing to be able to see my faults and try to improve on them everyday.
What makes me "TICK" is the satisfaction I get seeing the joy on one of my clients face when they achieve a goal or:
When I get an email form across the worked telling me that what I do and say is an inspiration to someone.
OR:
When people that know me say that though my physical strength is impressive what draws them to me is my character of being strong but emotionally submissive in what I do.
And that Ladies and Gents is what I strive for everyday, to be a Strongman but a Gentleman and that is my "IT"
Machine
So many beautiful blessings happened to me that it made me think:
What am I doing "IT" for?
"IT" for me refers to training/ministering to people. For you "IT" may be something totally different.
Some people want to have fame, some want to leave a legacy. At the end of the day you need to know what it is your fighting for.
For me, I know that I genuinely love helping others stomp out disease and save their life.
I do this through my teaching on Physical Culture and Nutrition. When I see a new person walk through my gym door I go out of my way to make them feel of the most importance.
Anytime I meet a new person I want them to feel as if that was one of the best moments of their life.
I give a firm handshake, I smile and I look them directly in the eye and tell them it is my pleasure to meet them.
I feel that this type of behavior is very important. But it is even more important for those that have been blessed with success.
With success comes stones, sticks, railings and murmurs against you.
These slurs are usually from people that are lost, insecure or jealous. Another side of success is loss of humility, to much pride and a "I'm better than you mentality"
On my journey as a christian/strongman I have learned that though I'm thankful for my physical strength,
I'm more thankful for the blessing to be able to see my faults and try to improve on them everyday.
What makes me "TICK" is the satisfaction I get seeing the joy on one of my clients face when they achieve a goal or:
When I get an email form across the worked telling me that what I do and say is an inspiration to someone.
OR:
When people that know me say that though my physical strength is impressive what draws them to me is my character of being strong but emotionally submissive in what I do.
And that Ladies and Gents is what I strive for everyday, to be a Strongman but a Gentleman and that is my "IT"
Machine
Wednesday, July 22, 2009
Neck lift correct link.
Here is the correct link for my neck lift,
Is The Machines neck made of steel?
I don't know but I'll tell you this much it's a little stiff LOL
check it out here; http://www.youtube.com/watch?v=nYFccfBaTeA
Is The Machines neck made of steel?
I don't know but I'll tell you this much it's a little stiff LOL
check it out here; http://www.youtube.com/watch?v=nYFccfBaTeA
Pigging Out!
Dear Friends,PIGGING OUT!!!
Here's what I want you to do: Go out and PIG out on anything you want, cake, pie, ice cream, pizza. You name it and go eat it.
The reason for this is after you scoff down all this junk and you are sitting there feeling miserable I want you to go on a 3 day zero carb diet.
This will be easier for you to tolerate knowing the insult you inflicted upon yourself.
Think back to our caveman cousins. These guys didn't have refined sugar,pop,cream,pizza,bad things in bags, etc etc.
They ate fish, fowl, pork, beef and eggs.
All these food sources are high in protein.
If you cut out the carbs your body goes in to a state of ketosis,meaning that it eats off of your stored fat.
This is good for us.
There is a way of finding out what your max carb intake should be but it is very long to explain and will be discussed in a further training tip.
Any excess carbs will only lead to extra fat on the body.
So keep the carbs at a minimum and the protein high, dairy intake low and you will have a much leaner look.
Also keep your protein intake at 45 grams or below for optimum digestion for this is the most your body can handle at one sitting.
Don't do to much PIG out parties. It will only hurt the physique you are building.
Remember if you do you can always cut back the carbs to a leaner you.
Keep the Faith,
Mike "The Machine" Bruce
Here's what I want you to do: Go out and PIG out on anything you want, cake, pie, ice cream, pizza. You name it and go eat it.
The reason for this is after you scoff down all this junk and you are sitting there feeling miserable I want you to go on a 3 day zero carb diet.
This will be easier for you to tolerate knowing the insult you inflicted upon yourself.
Think back to our caveman cousins. These guys didn't have refined sugar,pop,cream,pizza,bad things in bags, etc etc.
They ate fish, fowl, pork, beef and eggs.
All these food sources are high in protein.
If you cut out the carbs your body goes in to a state of ketosis,meaning that it eats off of your stored fat.
This is good for us.
There is a way of finding out what your max carb intake should be but it is very long to explain and will be discussed in a further training tip.
Any excess carbs will only lead to extra fat on the body.
So keep the carbs at a minimum and the protein high, dairy intake low and you will have a much leaner look.
Also keep your protein intake at 45 grams or below for optimum digestion for this is the most your body can handle at one sitting.
Don't do to much PIG out parties. It will only hurt the physique you are building.
Remember if you do you can always cut back the carbs to a leaner you.
Keep the Faith,
Mike "The Machine" Bruce
Saturday, July 18, 2009
Barn Door Lats
Been very, very busy here lately. The new machine shop gym is finally getting where I want it.
had a great party last night for all my clients as a way of saying thank you for their continued support and belief in me.
However I have still been writing and my compadre Karsten Jensen of www.yestostrength.com
has posted another piece I wrote.
Go here to check it out: http://www.yestostrength.com/images/PDF/barn%20door%20lats%20article%20by%20mike%20bruce.pdf
Let me know what ya think, don't be shy, if you like it or don't like it give me a shout back.
Machine
had a great party last night for all my clients as a way of saying thank you for their continued support and belief in me.
However I have still been writing and my compadre Karsten Jensen of www.yestostrength.com
has posted another piece I wrote.
Go here to check it out: http://www.yestostrength.com/images/PDF/barn%20door%20lats%20article%20by%20mike%20bruce.pdf
Let me know what ya think, don't be shy, if you like it or don't like it give me a shout back.
Machine
Tuesday, July 14, 2009
A Little Ab Action.
Having a strong set of abdominals is very important. A strong core will carry over to your other lifts and feats of strength.
Don't forget to include some lower back work for the lumbar region. Such as hyper extension, good mornings, or some form of deadlift..
Strong lower back and strong abs go hand in hand.
Have a great day and WOULD YA GET OUT THERE AND DO SOMETHING NICE FOR SOMEBODY?
Coach Machine
Sunday, July 12, 2009
I have not been posting about training as much recently as I enjoy putting others before myself.
For those of you that do keep up with me on a regular basis you know that I have been writing training articles over at www.yestostrength.com
I want to share a special moment I had last Wednesday with a family from Connecticut.
I received a email from Glenn Sunshine letting me know that he and his family would be in TN for a few days. He wanted to know if they could stop by and meet me. Glenn is on my mailing list and has been following me since I first got started with Bud Jeffries years ago.
Of course I said sure come to my gym and we will share fellowship and such.
Glenn is a big trainee with the kettlebells and loves all implements of training. His wife and son for very fine people and I strived to be at their disposal for the short time we shared.
See, I feel whenever you get in the spotlight and people want to know about you then it is your job to go above and beyond for them.
I wanted to make sure that I made them feel as comfortable as possible and let them know that I am here for you.
We talked and shared fellowship and then I decided to do some feats of strength for them. Though nursing my right arm form an injury I went through with the feats fine and put on a good show.
As a sighn of my appreceation I gave Glenn a boot copy of my 5 disc original dvd set Phenominal Conditioning and Strength training.
The family sent me a nice thank you email and were very happy with our short visit as was I.
Let me say that it was a highlite for me. I hope that any of you that are in a position to have people that want to meet you that you will go above and beyond for them.
Without these people I would not be where I am today.
In Strength,
Machine
To learn more about Glenn and his supplement business please go to www.sunshine.mychoices.biz
For those of you that do keep up with me on a regular basis you know that I have been writing training articles over at www.yestostrength.com
I want to share a special moment I had last Wednesday with a family from Connecticut.
I received a email from Glenn Sunshine letting me know that he and his family would be in TN for a few days. He wanted to know if they could stop by and meet me. Glenn is on my mailing list and has been following me since I first got started with Bud Jeffries years ago.
Of course I said sure come to my gym and we will share fellowship and such.
Glenn is a big trainee with the kettlebells and loves all implements of training. His wife and son for very fine people and I strived to be at their disposal for the short time we shared.
See, I feel whenever you get in the spotlight and people want to know about you then it is your job to go above and beyond for them.
I wanted to make sure that I made them feel as comfortable as possible and let them know that I am here for you.
We talked and shared fellowship and then I decided to do some feats of strength for them. Though nursing my right arm form an injury I went through with the feats fine and put on a good show.
As a sighn of my appreceation I gave Glenn a boot copy of my 5 disc original dvd set Phenominal Conditioning and Strength training.
The family sent me a nice thank you email and were very happy with our short visit as was I.
Let me say that it was a highlite for me. I hope that any of you that are in a position to have people that want to meet you that you will go above and beyond for them.
Without these people I would not be where I am today.
In Strength,
Machine
To learn more about Glenn and his supplement business please go to www.sunshine.mychoices.biz
Become what you want to be Now!
Even though all the infomercials and steroid taking celebrities will have you believe that training is a complicated process, it is not.
Don't listen to all the BOOTS out there telling you to take this super, dooper power potion and use this awesome new technological piece of high-tech gadgetry.
All you need is some basic knowledge, a good program and a desire to achieve and you will be fine.
No matter who or what program you choose to follow none of it will amount to a hill of beans unless you put forth the effort to make it work.
First thing to do is determine what it is you want to accomplish meaning your goals.
Do you want to be Big,Cut, or just in better all around health?
Once you figure this out you then must devise a plan to achieve it. You can do all 3 using the same program.
It all depends on what you eat and how you train.
Example: To get Big,eat massive quantities of food,limit cardio and lift very heavy for 3-6 repetitions.
To get Ripped cut your carbs and calories,increase your cardio and do repetitions of 15-20.
And for all around health emphasize full body workouts going from one exercise to the next with very little rest and moderate to high cardio at the end of the training session.
You could have 3 different people on the same lifting routine and if they applied the above instructions they all could achieve their personal goals.
Make the plan your own and bust your tail to make it work.
Keep The Faith,
The Machine
Don't listen to all the BOOTS out there telling you to take this super, dooper power potion and use this awesome new technological piece of high-tech gadgetry.
All you need is some basic knowledge, a good program and a desire to achieve and you will be fine.
No matter who or what program you choose to follow none of it will amount to a hill of beans unless you put forth the effort to make it work.
First thing to do is determine what it is you want to accomplish meaning your goals.
Do you want to be Big,Cut, or just in better all around health?
Once you figure this out you then must devise a plan to achieve it. You can do all 3 using the same program.
It all depends on what you eat and how you train.
Example: To get Big,eat massive quantities of food,limit cardio and lift very heavy for 3-6 repetitions.
To get Ripped cut your carbs and calories,increase your cardio and do repetitions of 15-20.
And for all around health emphasize full body workouts going from one exercise to the next with very little rest and moderate to high cardio at the end of the training session.
You could have 3 different people on the same lifting routine and if they applied the above instructions they all could achieve their personal goals.
Make the plan your own and bust your tail to make it work.
Keep The Faith,
The Machine
Tuesday, July 7, 2009
Wanted to share a great post with you from a Machine.
Hi mike, I have received your book, AWESOME, i thought i was the only one these days who remebered jimmy the ironbull. I purchased your book for some much needed motivatioin having broken two of my hands recently. Am happy to report am back to training again on the basics.
Mike i put you right up alongside jimmy and all the other strongman of today and yesterday whos goal was raw strength being able to combine this raw strength with your teachings on how to be a real man , respecting women and others around you is a rare thing to come across mike.
Thanks for the much needed motivation, taking the time to respoond to my emails it is greatly appreciated. Not sure if you sent another book to me but if i receive another one all send it back.
Hope you had a good holiday back home with your family
Mike am sure there are alot more people than me who you inspire to be the best that you can be, not just for your physical training advice but the advice and experiences you bring forward on how to be a real man inside and outside the gym, for that i want to personally THANK YOU for being such a positive role model for myself.
Chris
Mike i put you right up alongside jimmy and all the other strongman of today and yesterday whos goal was raw strength being able to combine this raw strength with your teachings on how to be a real man , respecting women and others around you is a rare thing to come across mike.
Thanks for the much needed motivation, taking the time to respoond to my emails it is greatly appreciated. Not sure if you sent another book to me but if i receive another one all send it back.
Hope you had a good holiday back home with your family
Mike am sure there are alot more people than me who you inspire to be the best that you can be, not just for your physical training advice but the advice and experiences you bring forward on how to be a real man inside and outside the gym, for that i want to personally THANK YOU for being such a positive role model for myself.
Chris
Thursday, July 2, 2009
The new Machine Shop video, fully loaded.
Here is the new gym all decked out in it's glory.
I look forward to much CLANGING and BANGING in this new facility.
We have done alot of work to the place to make it what it is. I'm very excited to see the great contiued success of all those who partake in The Machine Shop facility.
Go here to see what's going on inside: http://www.youtube.com/watch?v=z5i6XFz0hhk
Keep The Faith,
Machine
I look forward to much CLANGING and BANGING in this new facility.
We have done alot of work to the place to make it what it is. I'm very excited to see the great contiued success of all those who partake in The Machine Shop facility.
Go here to see what's going on inside: http://www.youtube.com/watch?v=z5i6XFz0hhk
Keep The Faith,
Machine
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