Michael Counihan: The Strongest Cop with Muscle and a Heart of Gold



Michael Counihan is a police officer, fitness model, personal trainer, and 1st Phorm Elite Athlete. He has been serving with the New York City Police Department for over 15 years and is currently the commanding officer of the NYPD’s Housing Bureau. He has a degree in criminal justice from Pace University and played football as a middle linebacker before he injured himself and turned to bodybuilding.

Michael has built an impressive physique through hard work and discipline and has gained a lot of popularity on social media, where he shares his workouts, nutrition tips, and motivational posts. He is also a sponsored athlete for several fitness brands and has been featured in many reputable newspapers and magazines. He inspires numerous people worldwide with his uniqueness and positive mental attitude.

Michael Counihan wife

Michael Counihan wife


Michael is married to Ashley Strohmier, a Fox News correspondent and former Miss Missouri USA. They tied the knot in October 2020 and live in New York with their two dogs. Michael is passionate about his career as a police officer and a fitness enthusiast and strives to balance both aspects of his life. He says: "I love being a cop and I love being in shape. I don’t think you have to sacrifice one for the other. You just have to find what works for you and stick to it."

How did Michael Counihan become a fitness model?

Michael Counihan became a fitness model after he injured himself playing football in college and turned to bodybuilding to stay in shape and challenge himself. He started to share his fitness journey on social media and gained a lot of followers who admired his physique and lifestyle. He also caught the attention of several fitness magazines and brands that offered him modeling and sponsorship opportunities. He has been featured on the cover of Ironman Magazine and has worked with 1st Phorm Elite, among others.



 Michael Counihan’s workout routine


Michael Counihan’s workout routine is based on lifting hefty weights, high volume, and short rest intervals between sets. He trains six days a week and focuses on a different muscle group each day. He also does cardio for 20 minutes before each session to warm up.

Here is his full workout routine:

Monday: Chest
- Incline Barbell Bench Press: 5 sets of 10, 8, 6, 4, 2 reps
- Flat Dumbbell Bench Press: 4 sets of 15, 12, 10, 8 reps
- Incline Dumbbell Flyes: 4 sets of 20 reps
- Cable Crossovers: 4 sets of 20 reps
- Dips: 4 sets of 15 reps

Tuesday: Back
- Wide-Grip Pull-Ups: 4 sets of 15 reps
- Bent-Over Barbell Rows: 5 sets of 10, 8, 6, 4, 2 reps
- T-Bar Rows: 4 sets of 15, 12, 10, 8 reps
- Seated Cable Rows: 4 sets of 20 reps
- Lat Pulldowns: 4 sets of 20 reps
- Deadlifts: 5 sets of 10, 8, 6, 4, 2 reps

Wednesday: Shoulders
- Military Press: 5 sets of 10, 8, 6, 4, 2 reps
- Arnold Press: 4 sets of 15, 12, 10, 8 reps
- Lateral Raises: 4 sets of 20 reps
- Front Raises: 4 sets of 20 reps
- Rear Delt Flyes: 4 sets of 20 reps
- Shrugs: 5 sets of 20 reps

Thursday: Arms
- Barbell Curls: 5 sets of 10, 8, 6, 4, 2 reps
- Hammer Curls: 4 sets of 15, 12, 10, 8 reps
- Preacher Curls: 4 sets of 20 reps
- Cable Curls: 4 sets of 20 reps
- Close-Grip Bench Press: 5 sets of 10, 8, 6, 4, 2 reps
- Skullcrushers: 4 sets of 15, 12, 10, 8 reps
- Overhead Triceps Extensions: 4 sets of 20 reps
- Cable Pushdowns: 4 sets of 20 reps

Friday: Legs
- Squats: 5 sets of 10, 8, 6, 4, 2 reps
- Leg Press: 4 sets of 15, 12, 10, 8 reps
- Leg Extensions: 4 sets of 20 reps
- Stiff-Legged Deadlifts: 4 sets of 15, 12, 10, 8 reps
- Lying Leg Curls: 4 sets of 20 reps
- Standing Calf Raises: 5 sets of 20 reps
- Seated Calf Raises: 5 sets of 20 reps

Saturday: Abs
- Hanging Leg Raises: 4 sets of 25 reps
- Cable Crunches: 4 sets of 25 reps
- Ab Wheel Rollouts: 4 sets of 25 reps
- Planks: 4 sets of 1 minute

Sunday: Rest

He says that his favorite exercises are squats and deadlifts because they work the whole body and challenge him the most. He also likes to vary his workouts and try new things to keep his muscles guessing and avoid plateaus. He says: "I don’t like to do the same thing repeatedly. I like to mix it up and shock the body. Sometimes I’ll do drop sets, supersets, giant sets, or circuits. Anything to make it more intense and fun."


Michael Counihan diet

Michael Counihan diet

Michael Counihan follows a strict meal plan that consists of lean proteins, complex carbohydrates, and healthy fats. He eats six meals a day and avoids processed foods and sugar. Some of the foods that he eats are chicken, grass-fed beef, asparagus, oats, rice, eggs, and avocado. He also drinks plenty of water and supplements with whey protein, BCAAs, glutamine, and multivitamins. He says that he believes in eating clean but also enjoying life, so he allows himself a cheat meal once a week.

Here is an example of his full daily diet:

Meal 1: 8 egg whites, 1/2 cup of oats, 1/4 cup of blueberries
Meal 2: 6 oz of chicken, 1 cup of rice, 1 cup of asparagus
Meal 3: 6 oz of grass-fed beef, 8 oz of sweet potato, 1 cup of broccoli
Meal 4: (post-workout) whey protein shake, BCAAs, glutamine
Meal 5: 6 oz of tilapia, 1 cup of quinoa, 1 cup of green beans
Meal 6: 6 oz of turkey, 1/4 avocado, 2 cups of spinach


How does Michael Counihan balance his career and fitness goals?

Michael Counihan balances his career and fitness goals by following a strict schedule and prioritizing his health and well-being. He says that he wakes up early every morning and does his cardio before going to work as a police officer. He also prepares his meals in advance and sticks to his diet plan throughout the day. He works out in the evening after his shift and makes sure to get enough sleep and recover. He says that he loves both his jobs and enjoys the challenge of juggling them. He says: "It’s not easy, but it’s worth it. I have a passion for both fitness and law enforcement, and I want to be the best at both."

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