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TODAY’S TRAINING INSPIRATION:
MILT STEGALL

Today’s Colin Timberlake Training Inspiration is a man whose consistency took him all the way to the NFL and allowed him to become arguably the greatest player in CFL history.

Milt Stegall was a nine-time CFL All-Star, including a run of eight consecutive years from 2000 to 2007, and was named the league’s Outstanding Player in 2002.

By the time his 14-year CFL career (all with the Winnipeg Blue Bombers) was done, he had etched his name into the record books by becoming the league’s all-time leader in career receiving yards (15,071), receiving touchdowns (144) and touchdowns scored (147).

His 23 touchdown receptions in 2002 also stands as a league record.

All of this followed an impressive college career with Miami University before working his way into the NFL with the Cincinatti Bengals. While at Miami U., he also competed on the track and field time, where his naturals gifts combined with hard training resulted in his putting up a time of 10.44 seconds in the 100-meter sprint.

TODAY: TBD (Fast Tempo, 60 Second Rests)
and CARDIO

TBD

TRAINING NOTES

Total Sets (TBD): TBD

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TODAY’S TRAINING INSPIRATION:
PEDRO RIZZO

Today’s Colin Timberlake Training Inspiration is a man who was one of the great heavyweights in the early era of the UFC and who holds a near-unmatched number of victories over former UFC champions.

Pedro Rizzo has defeated a laundry list of UFC champs, including Ken Shamrock, Josh Barnett, Mark Coleman, Dan Severn, Andrei Arlovski and Ricco Rodriguez.

His career record stands at 19-9, and he has remained relevant today with a recent three-fight winning streak over Shamrock, Gary Goodridge and Jeff Monson.

He also holds wins over Tra Telligman, Tsuyoshi Kohsaka and Tank Abbott, and is viewed as one of the best kickboxers ever to participate in MMA.

TODAY: CHEST (Fast Tempo, 60 Second Rests)
and CARDIO

BENCH PRESS (5 sets)
135 x 12
225 x 4
225 x 3
225 x 2
225 x 2

PEC DECK (5 sets)
180 x 10
205 x 8
235 x 6
265 x 2
220 x 5

DOWNWARD CABLE FLYES (PER ARM) (3 sets)
27.5 kg x 10
27.5 kg x 10
27.5 kg x 10

MACHINE INCLINE PRESS (PER ARM) (3 sets)
65 x 10
65 x 8
65 x 6

TRAINING NOTES

Total Sets (Chest): 16

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TODAY’S TRAINING INSPIRATION:
FRANK EDGAR

Today’s Colin Timberlake Training Inspiration is a man who recently was crowned the UFC lighweight champion when he shocked the industry and defeated BJ Penn, the man widely regarded as the world’s best at 155 pounds.

Frank Edgar, today’s inspiration, has accumulated a professional MMA record of 12-1 going into his upcoming rematch with BJ Penn.

Most impressively, it was his dedication to physical training that allowed him to edge out Penn the first time, as Edgar’s incessant activity and untiring cardio allowed him to maintain a pace for 25 minutes that Penn was challenged to match.

Among Edgar’s 12 wins are victories over Tyson Griffin, Spencer Fisher, Jim Miller, Hermes Franca and former UFC lightweight champion Sean Sherk.

TODAY: BACK (Fast Tempo, 60 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
x 15
x 10
x 10

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 12
x 10
x 8

CLOSE GRIP CABLE ROWS (3 sets)
70 kg x 10
70 kg x 10
70 kg x 10

BACK EXTENSIONS (3 sets)
x 30
x 25
x 25

TRAINING NOTES

Total Sets (Back): 12

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TODAY’S TRAINING INSPIRATION:
TAKANORI GOMI

Today’s Colin Timberlake Training Inspiration is a man who has occasionally been derided by mixed martial arts fans for a BJ Penn-like lack of commitment to training.

Some have pointed to Takanori Gomi’s cardio and endurance as a weakness that countered his impressive skills in the ring and the cage. However, one should also consider that middling cardio for a lightweight mixed martial artist is still a level of cardio far ahead of almost all people on the planet.

I hesitate to use, as a training inspiration, anyone about whom there are whispers about an average training ethic. However, Gomi’s results and career have spoken for themselves and much more loudly than the words of his critics.

He presently holds a record of 31-6-1 in 38 career fights and was once the Pride FC lightweight champion, enjoying a stretch of 10 consecutive victories.

Among the opponents he defeated during this time were Jens Pulver, Hayato Sakurai and Charles Bennett, and gave Ralph Gracie his only MMA loss.

TODAY: SHOULDERS (Fast Tempo, 60 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
40 x 10
60 x 5
60 x 5
60 x 4
60 x 4

DUMBBELL LATERAL RAISE (4 sets)
20 x 10
20 x 10
20 x 10
25 x 5

DUMBBELL FORWARD RAISE (4 sets)
20 x 10
20 x 10
20 x 10
25 x 5

REAR DELT FLYES (PEC DECK) (HORIZONTAL GRIP) (4 sets)
100 x 15
130 x 10
160 x 10
190 x 8

TRAINING NOTES

Total Sets (Shoulders): 17

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TODAY’S TRAINING INSPIRATION:
CLINT EASTWOOD

Today’s Colin Timberlake Training Inspiration is one of the few individuals who can give yesterday’s training inspiration a legitimate run for the toughest hombre in the history of Hollywood.

Yesterday we recognized Charles Bronson. Today we are inspired by Clint Eastwood.

Not only was Eastwood a rigorously trained individual at a time before hard core training regimens were the norm in the film industry, but he has maintained a high level of fitness well into advanced age.

Recently in Gran Torino, he probably became the first 80-year-old to ever believably kick the crap out of a younger foe. In this case, he was an angry old veteran of the Korean War protecting his neighborhood from the influx of gangs. And his fitness for his age is as much to thank as any of the other attributes that made the performance believable.

Eastwood has been at the heart of numerous films that set the standard for tough protagonists, from Dirty Harry to The Good, the Bad and the Ugly to Forgiven.

Though it was a pretty crappy movie, Eastwood took his fitness and physique to near-Schwarzeneggarian levels for Heartbreak Ridge, at an age where most actors are settling into roles as senators or judges. Eastwood was training a military platoon and there was never any question that he could kick any of their asses at the drop of a hat.

TODAY: HALF MARATHON

13.1 Miles / 1:46:20
- Mile 1: 7:28
- Mile 2: 7:52
- Mile 3: 8:14
- Mile 4: 8:05
- Mile 5: 8:06
- Mile 6: 8:20
- Mile 7: 8:05
- Mile 8: 8:21
- Mile 9: 8:21
- Mile 10: 8:18
- Mile 11: 8:13
- Mile 12: 8:07
- Mile 13: 8:00

TRAINING NOTES

Total Sets (TBD): TBD

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TODAY’S TRAINING INSPIRATION:
CHARLES BRONSON

Today’s Colin Timberlake Training Inspiration is a man who may well be the most legitimate tough guy Hollywood has seen, and this quality (in conjunction with a strong fitness practice) propelled him to one of the most noteworthy careers of his era.

Charles Bronson was one of the first action heroes to truly bring advanced training and the resulting physique into play as an on-screen asset. Films such as Chato’s Land show Bronson to be decades ahead of the industry in terms of fitness and training.

This set the stage for Hollywood to continue raising the bar and the entrance of bodybuilder/actors such as Sylvester Stallone and Arnold Schwarzenegger.

It wouldn’t be a reach to assume he picked up some of his training habits in the military, where he enlisted and served during World War II.

Over the course of his career, he played major roles in some of Hollywood’s defining films, including Death Wish, The Magnificent Seven, and The Dirty Dozen.

It is no accident that he is remembered by many as the toughest guy in the history of Hollywood.

TODAY: CHEST (Fast Tempo, 60 Second Rests)
and CARDIO

BENCH PRESS (5 sets)
135 x 12
225 x 3
185 x 8
185 x 6
185 x 6

PEC DECK FLYES (5 sets)
130 x 10
160 x 10
190 x 8
220 x 5
220 x 4

MACHINE INCLINE PRESS (PER ARM) (3 sets)
50 x 10
60 x 10
70 x 5

HANGING BENT LEG RAISES (3 sets)
x 14
x 10
x 10

5K RUN
- 24:20 (Moderately Challenging Pace)

TRAINING NOTES

Total Sets (Chest): 13

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Well, the odds are out pretty early for several fights on UFC 119 (Sept. 25). Right now, we can see the betting lines for seven of the fights at the event. Let’s get started on the analysis.

Antonio Rodrigo Nogueira vs. Frank Mir

Antonio Rodrigo Nogueira: +170
Frank Mir: -220

Nogueira was a big favorite the first time around, and then Mir became the first person to ever knock Nogueira out, something Fedor couldn’t do in three tries. Then we heard about Nogueira’s staph infection before the fight and everyone figured it would be different if they rematched. And then Nogueira got knocked out again by Cain Velasquez.

The current state of public wisdom? People group Nogueira in with guys like Chuck Liddell and Ken Shamrock whose chins have been eroded with age and punishment and Mir is now a notable favorite.

Of course, Mir got TKO’d not too long ago by Brock Lesnar and viciously knocked right out by Shane Carwin (after knocking down and submitting Cheick Kongo).

So…well, Mir has a clear advantage on the feet in my opinion at this point in their careers. I don’t think Nogueira could outstrike Kongo and, well, Carwin knocked the hell out of Brock Lesnar on the feet. So if this one stays up, it’s Mir’s game. And if it goes to the ground, well, maybe slight edge Nogueira. Anyway, Mir is a lot bigger (muscle weight) than he used to be and that should help him dictate where the fight goes.

Mir should be the favorite here, and he is. And Nogueira is still a live fighter, and the odds reflect that. They seem about right. If there is value here, I guess it would be in betting on Mir, but I’m not really sure at these odds. I’d stay away.

Joey Beltran vs. Matt Mitrione

Joey Beltrain: +135
Matt Mitrione: -165

Joey Beltran is a healthy 12-3 with a record of 2-0 in the UFC and notable wins over Houston Alexander and Tim Hague. He comes in with a decent chance and a weight disadvantage against former NFL’er and generally unknown quantity Matt Mitrione ().

Beltran has 10 of his 12 wins by knockout, so he hits hard. However, Mitrione hits really hard and both his pro fights have been won by KO, giving him a 2-0 record against Kimbo and Marcus Jones.

Beltran is a far more seasoned vet than either of those guys and should be a stiff test for Mitrione. However, I am inclined to give Mitrione a slight edge based mostly on his physical gifts of size and strength. I think there is very minor value with a wager on Beltran here, as he shouldn’t quite be that heavy of an underdog, but I don’t know if I’d bother with this tiny marginal value.

Jeremy Stephens vs. Melvin Guillard

Jeremy Stephens: +140
Melvin Guillard: -170

We have been hearing for years what a threat Melvin Guillard (24-8-2) would be if he ever developed a mental game to match his physical blessings. Well, he’s with Greg Jackson’s camp now and finally stopped going for takedowns with his neck exposed and giving up first round guillotine chokes.

Will it be enough to beat Jeremy Stephens (16-5)? Yeah, probably, but not so probable that there is value with these odds.

Stephens is 3-3 in his last six fights, while Guillard is 5-1. Stephens has beaten Sam Stout, Justin Buchholz and Rafael Dos Anjos while losing to Gleison Tibeau, Joe Lauzon and Spencer Fisher. The conclusion, he beats the C list UFC guys and loses to the B-list.

And the B- list is right where I put Melvin Guillard, on the way to the B or B+ list. His only loss in the last six was to Nate Diaz (the obvious guillotine) and his recent wins include Tibau and Dennis Siver.

I would consider Stephens a bigger threat to win if his game was submissions rather than standup. But as it stands, Guillard can test out the feet and possibly win there, while using wrestling to control things if the feet aren’t treating him well.

There may be tiny value again here in betting on Guillard. And again, not enough for me to bother.

CB Dolloway vs. Joe Doerksen

CB Dolloway: -325
Joe Doerksen: +250

Okay, here’s a fight with some value. What does Joe Doerksen (45-12) have to do to get some respect from the betting public?

It’s not like he’s fighting Nate Marquardt or GSP here. This is CB Dolloway. Doerksen is on a 7-fight winning streak and is 14-3 in his last 17, with those 3 losses coming to Paulo Filho, Jason MacDonald and Ed Herman, all of whom are greater than or equal to CB Dolloway. You have to go back to 2001 to find a loss on Doerksen’s record that isn’t to a very good fighter.

Doerksen has 33 wins by submission and Dolloway (10-2) is not above getting caught in one from time to time. Don’t get me wrong, Dolloway is a decent, UFC-worthy fighter. His only losses are to Amir Sadollah and Tom Lawlor. But at the same time, those guys are just decent, UFC-worthy fighters themselves.

The best guy he has beaten is probably Goran Reljic, who is maybe about Doerksen level. But after that you have to drop off to barely UFC-worthy guys or the minor leagues for his other victories.

This one should be pretty even or just a slight edge to Dolloway for youthful energy. Put a little bit of cheddar on Doerksen here.

Evan Dunham vs. Sean Sherk

Evan Dunham: -210
Sean Sherk: +165

Well, I told you to bet on underdog Evan Dunham against Tyson Griffin last time and it worked out.

As a result, he’s no underdog anymore. But I think the balance may have swung too far in the other direction now.

This is former UFC champion Sean Sherk he is fighting, not Monstah Lobstah from TUF 5.

Dunham is an undefeated 11-0 with six submissions. But prior to the Griffin fight, he was largely untested against top guys. Now Vegas is giving him credit for a long and consistent career he just hasn’t had yet.

Sherk is 33-4-1 and 1-2 in his last 3 (or 4-2 in his last 6). And he has taken to boxing with his stubby arms because he didn’t like being called boring.

However, Dunham is not a super-striker, so Sherk shouldn’t be in massive danger. And he has never been submitted before and probably never will be with those short arms.

Oh yeah, his four losses? GSP, Matt Hughes, BJ Penn and Frank Edgar. All UFC champions. And all of them would beat Dunham too, I think. Sherk has beaten Kenny Florian, Tyson Griffin, Nick Diaz, Manny Gamburyan and Hermes Franca.

Seriously, Sherk should be the slight favorite here, not a moderate underdog. Put money on the Muscle Shark.

Antonio Rogerio Nogueira vs. Ryan Bader

Antonio Rogerio Nogueira: +120
Ryan Bader:-150

Looks reasonable. Bader is undefeated and very dangerous as a wrestler and a striker. Wins include Keith Jardine.

Nogueira is also dangerous but may be on the decline with a win over Jason Brilz that was actually a loss. However, if we recognize that official win, Nogueira is on a 7-fight winning streak. In fact he is 19-3 and has only lost to Sokodjou, Shogun and Vladimir Matyushenko. Sokodjou was the only stoppage.

And the fact of the matter is, Keith Jardine was by far Bader’s biggest test and, well, Nogueira has beaten guys on Jardine’s level or better (Dan Henderson, Luiz Cane, Matyushenko, Alistair Overeem).

Bader is undefeated, but this is a new level of test for him. The odds should be closer to even, and I think Nogueira will learn from his close call with Brilz. Put a little bit on Nogueira at these odds.

Chris Lytle vs. Matt Serra

Chris Lytle: -135
Matt Serra: +105

Hmmm, Serra as a marginal underdog. I guess that reflects how even their first fight was plus Lytle’s regular activity as of late vs. Serra’s semi-retirement to focus on his schools.

Serra is 17-6 and pretty much only loses to the best. Lytle is 29-17-5 (three fight win streak) and can’t be knocked out or submitted, it seems.

It was a pretty even matchup the first time around and it is again. Maybe tiny value in betting on Serra. Certainly none in betting on Lytle.

This has hotly disputed decision written all over it.

The CT Official $1,000 Plan

Not a ton of value on this card. Just a couple fights that may or may not pay off. But here’s the plan going forward.

Amount Bet out of $1,000: $670

Distribution of Bets
$250 on Joe Doerksen at +250
$300 on Sean Sherk at +165
$120 on Antonio Rogerio Nogueira at +120

Now you are as even with Vegas as you can be…

TODAY’S TRAINING INSPIRATION:
CARLOS NEWTON

Today’s Colin Timberlake Training Inspiration is a man whose professional MMA record of 15-14 over 29 fights fails to indicate that he was one of the sport’s true legends in its formative years.

Carlos Newton has gone 3-7 in his last ten fights after a brief semi-retirement or two, and thus his compiled record has drifted down toward .500.

But one cannot ignore that the man, who started competing professionally in 1996, holds wins over some of the greatest fighters of his era, including Jose Landi-Jons, Pat Miletich and Renzo Gracie, and enjoyed a reign as the UFC welterweight champion.

Notably, he also went the distance against Kazushi Sakuraba and Dan Henderson, and arguably earned a no-contest with Matt Hughes when both fighters ended up unconscious (but Hughes was credited with the victory).

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and CARDIO

DECLINE LEG PRESS (5 sets)
450 x 12
630 x 10
720 x 8
810 x 5
720 x 10

SEATED HAMSTRING CURL (5 sets)
110 x 10
130 x 10
130 x 8
110 x 10
110 x 10

SINGLE LEG SQUATS (PER LEG) (3 sets)
x 10
x 10
x 10

TREADMILL
- 3.75 Miles / 30:00

TRAINING NOTES

Total Sets (Legs): 13

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TODAY’S TRAINING INSPIRATION:
MASAKATSU FUNAKI

Today’s Colin Timberlake Training Inspiration is a man who was enormously successful as a professional wrestler and entrepreneur in Japan, but equally so as one of the first modern mixed martial artists.

Masaharu (Masakatsu) Funaki competed in 52 professional MMA matches, compiling a record of 38-12-1 (1 NC).

Among his 38 wins were victories over many notable MMA stars, including Bas Rutten, Vernon White, Ken Shamrock, Frank Shamrock, Jason Delucia, Guy Mezger, Yuki Kondo, Semmy Schilt and Ikuhisa Minowa.

Indeed, Funaki is the only man to hold wins over both Shamrock brothers and Bas Rutten.

Just as impressive as his performance in the ring is his prowess behind the scenes, as Funaki was a co-founder of the Pancrase organization, one of the world’s leading MMA organizations in the years that the sport was entering the mainstream.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)
and CARDIO

DUMBBELL HAMMER CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

DUMBBELL UNDERHAND CURLS (3 sets)
35 x 10
35 x 10
35 x 10

2.0 MILE RUN
- 15:00

TRAINING NOTES

Total Sets (Biceps): 8

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TODAY’S TRAINING INSPIRATION:
MR. T

Today’s Colin Timberlake Training Inspiration is a man whose charisma and prowess in bodybuilding saw him cast opposite Sylvester Stallone as one of the most memorable movie villains of the 1980s.

Mr. T was an uknown commodity when he appeared as Clubber Lang in Rocky III, the man who would kick the crap out of Rocky and force him to re-evaluate his own training ethic.

Within a couple of years, Mr. T was an international icon, and between Clubber Lang and B.A. Baracus in The A-Team, a man who wasn’t really even thought of as a serious actor had twice impacted popular culture with his performances.

A viewing of Rocky III will clearly show why Mr. T provides a strong role model when it comes to hard training.

All pretty good for a guy who started out as one of twelve children in the Chicago projects and appeared to have peaked as a bodyguard to the stars.

TODAY: CHEST (Fast Tempo, 90 Second Rests)
and BACK (Fast Tempo, 90 Second Rests)

BENCH PRESS (5 sets)
135 x 12
225 x 4
225 x 2
205 x 5
205 x 4

FLAT DUMBBELL FLYES (5 sets)
45 x 10
70 x 5
70 x 4
70 x 4
70 x 3

INCLINE DUMBBELL PRESS (3 sets)
50 x 10
50 x 10
50 x 10

INCLINE DUMBBELL FLYES (2 sets)
50 x 5
50 x 5

DOWNWARD CABLE FLYES (5 sets)
60 x 5
60 x 4
60 x 4
60 x 4
60 x 4

CLOSE UNDERHAND GRIP PULL-UPS (5 sets)
x 12
x 10
x 10
x 7
x 8

WIDE GRIP FRONT PULL-UPS (3 sets)
x 7
x 6
x 6

CLOSE GRIP CABLE ROWS (3 sets)
150 x 10
150 x 10
150 x 10

TRAINING NOTES

Total Sets (Chest): 20
Total Sets (Back): 11

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