colintimberlake.comTell her it wasn’t you…

The first set of role models was developed as I looked for daily inspiration while training for the 2009 Arnold Classic 5K Pump and Run. Between the weights and the dreaded frequent and extreme cardio, looking to the mentality, discipline and/or accomplishments of these figures was of great assistance.

Day 03: Sylvester Stallone – Actor, Writer, Bodybuilder
Day 04: Dick and Rick Hoyt – Triathletes
Day 05: Simon Whitfield – Triathlete
Day 06: Donovan Bailey – Sprinter
Day 07: Rick Hansen – Wheelchair Athlete
Day 08: Chris Chelios – Hockey Player, Age-Defier
Day 09: Rod Brind’Amour – Hockey Player
Day 10: Jay Cutler – Bodybuilder
Day 12: David Goggins – Ultramarathon Runner
Day 13: Mike Modano – Hockey Player
Day 14: Sven Thorsen – Bodybuilder, Actor
Day 15: Chantal Petitclerc – Wheelchair Athlete
Day 16: Evander Holyfield – Boxer
Day 17: Bruny Surin – Sprinter
Day 18: The Dude – Relaxer
Day 19: Trevor Linden – Hockey Player, Ironman
Day 20: Ken Shamrock – MMA Fighter, Sports Pioneer
Day 21: Ed Whitlock – Marathon Runner, Age-Defier
Day 22: Yoshihisa Hosaka – Marathon Runner, Age-Defier
Day 23: Steve Prefontaine – Runner
Day 24: Frank Zane – Bodybuilder
Day 25: Arnold Schwarzenegger – Bodybuilder, Actor
Day 26: Randy Couture – MMA Fighter, Age-Defier
Day 27: Franco Columbu – Bodybuilder
Day 28: Dirk Graham – Hockey Player
Day 29: Bolo Yeung – Bodybuilder, Martial Artist, Actor
Day 30: Stan Smyl – Hockey Player
Day 31: Lucia Rijker – Boxer, Kickboxer, Sports Pioneer
Day 32: Mark Howe – Hockey Player
Day 33: Dean Karnazes – Ultramarathon Runner
Day 34: George Chuvalo – Boxer
Day 35: Samir Bannout – Bodybuilder
Day 36: Lance Armstrong – Cyclist
Day 37: Clint Malarchuk – Hockey Player
Day 38: Carl Weathers – Actor, Football Player
Day 39: Tiger Williams – Hockey Player
Day 40: Bob Baun – Hockey Player

And then, when the Pump and Run had come and gone, I had run myself into a near stick-man, pretty fast but having stripped away much of what I had worked hard to build. So it was time to work out twice as hard to get back to where I was in terms of strength, size and definition, and then push to new heights. I dubbed this training period The Discipline of Steel, taken from a line of narration from Conan the Barbarian with Arnold Schwarzenegger.

Day 02: Tom Platz – Bodybuilder
Day 03: Jean-Claude Van Damme – Bodybuilder, Actor
Day 04: Tito Ortiz – MMA Fighter
Day 05: Catriona Lemay Doan – Speed Skater
Day 06: Lou Ferrigno – Bodybuilder, Actor
Day 07: Mike Katz – Bodybuilder
Day 08: Mark Recchi – Hockey Player
Day 09: Lee Haney – Bodybuilder
Day 10: Cammi Granato – Hockey Player
Day 11: Jens Pulver – MMA Fighter
Day 12: Hayley Wickenheiser – Hockey Player, Barrier Breaker
Day 13: Mario Lemieux – Hockey Player
Day 14: Launchpad McQuack – Cartoon Character
Day 15: Saku Koivu – Hockey Player
Day 16: Cassie Campbell – Hockey Player
Day 17: Zishe Breitbart – Strongman
Day 18: Matt Hamill – MMA Fighter, Wrestler
Day 19: Max Baer – Boxer
Day 20: Patrick Swayze – Actor
Day 21: Martina Navratilova – Tennis Player, Age-Defier
Day 22: The Cast of 300 – Actors
Day 23: Gordie Howe – Hockey Player, Age-Defier
Day 24: Gary Roberts – Hockey Player
Day 25: Ronnie Coleman – Bodybuilder
Day 26: Ashis Roy – Marathoner, Age-Defier
Day 27: Madonna – Entertainer
Day 28: Sandra Yaworski – Runner
Day 28: Skip Hall – MMA Fighter, Age-Defier
Day 29: Dave Draper – Bodybuilder
Day 30: Richard Brodeur – Hockey Player
Day 30: Alex Burrows – Hockey Player
Day 31: Arrhichion – Ancient Olympian
Day 32: Marshall Ulrich – Ultramarathon Runner

The time then came to make alterations in my routine. First, to increase the intensity, variety and muscular coverage. Second, to shore up some physique weak areas that had developed as a side-effect of the alterations in my training for distance running. And third, simply to change up the routine in order to shock the body and not only shore up weak areas, but take the whole machine to a new level. This period of training was known as The Anvil of Crom, named for the theme instrumental of Conan the Barbarian. Yes, you may notice a general Schwarzenegger-inspired theme in some of my training…

Day 01: Mike Mentzer – Bodybuilder
Day 02: Kyle Maynard – Wrestler, Barrier Breaker
Day 03: Iris Kyle – Bodybuilder
Day 04: Grant Fuhr – Hockey Player
Day 05: Zabo Koszewski – Bodybuilder
Day 06: Aditya Dev – Bodybuilder
Day 07: Randall “Tex” Cobb – Boxer, Actor
Day 08: Jen Hendershott – Fitness Model
Day 09: Ken Waller – Bodybuilder
Day 10: Lou Gehrig – Baseball Player
Day 11: Dustin Carter – Wrestler
Day 12: Wayne Gretzky – Hockey Player
Day 12: Sergio Oliva – Bodybuilder
Day 13: Houston Alexander – MMA Fighter
Day 14: John Pasco – Bodybuilder, Age-Defier
Day 15: Cliff Ronning – Hockey Player
Day 16: Serge Nubret – Bodybuilder
Day 17: Michael Chang – Tennis Player
Day 18: Doug Jarvis – Hockey Player, Ironman
Day 19: Gunter Schlierkamp – Bodybuilder
Day 20: Roger Nielson – Coach
Day 21: Flex Wheeler – Bodybuilder
Day 22: Glenn Resch – Hockey Player
Day 23: Jeff Monson – MMA Fighter
Day 24: Audie Murphy – Soldier
Day 25: Bob Cicherillo – Bodybuilder
Day 26: Vince Papale – Football Player
Day 27: Tony McKegney – Hockey Player
Day 28: Nolan Ryan – Baseball Player, Age-Defier
Day 29: Dave Babych – Hockey Player
Day 30: Jimmy Braddock – Boxer
Day 31: Roland Kickinger – Bodybuilder
Day 32: Peter Zezel – Hockey Player
Day 33: Mike Keane – Hockey Player
Day 34: Tony Hrkac – Hockey Player
Day 35: Kazushi Sakuraba – MMA Fighter
Day 36: Kirk McLean – Hockey Player
Day 37: Fedor Emelianenko – MMA Fighter, Sambo Fighter
Day 38: Chuck Wepner – Boxer
Day 39: John Garrett – Hockey Player
Day 40: Geoff Capes – Strongman, Shot Putter
Day 41: Andrei Arlovski – MMA Fighter
Day 42: Kim Couture – MMA Fighter
Day 43: Nicklas Lidstrom – Hockey Player
Day 44: Jackie Robinson – Baseball Player, Barrier-Breaker
Day 45: Dave Andreychuk – Hockey Player
Day 46: Kevin Laue – Basketball Player
Day 47: Mirko Cro Cop – MMA Fighter, Kickboxer
Day 48: Rich Franklin – MMA Fighter
Day 49: Max Talbot – Hockey Player
Day 50: Evgeni Malkin – Hockey Player
Day 51: Sidney Crosby – Hockey Player
Day 52: Wanderlei Silva – MMA Fighter
Day 53: Greg Millen – Hockey Player
Day 54: Sergei Gonchar – Hockey Player
Day 55: Felix Savon – Boxer
Day 56: Vladislav Tretiak – Hockey Player

Having achieved my goal of proportionality, while also regaining some mass and maintaining good composition, it became time to charge ahead. My hard focus on legs had served me will in the last chapter, now it was time to take that focus and frequency and apply it across the board, including to the strong areas I had neglected as of late. I also changed up the tempo of my reps and committed to hitting all body parts with greater frequency, even if intensity or coverage had to suffer slightly.

Day 01: Kirk Gibson – Baseball Player
Day 02: Nathane Jackson – Fitness Model
Day 03: Patrick Roy – Hockey Player
Day 04: Michael Jackson – Singer
Day 05: Steve Yzerman – Hockey Player
Day 06: Dan Severn – MMA Fighter, Wrestler, Age-Defier
Day 07: Brian Boitano – Figure Skater
Day 08: Cindi Hart – Cyclist, Speed Skater
Day 09: Viktor Burakov – Detective
Day 10: Farrah Fawcett – Actress
Day 11: Tom Atencio – MMA Fighter, Businessman
Day 12: Roberto Luongo – Hockey Player
Day 13: Angela James – Hockey Player
Day 14: Bobby Lashley – Wrestler, MMA Fighter
Day 15: Anne Montminy – Diver
Day 16: Joe Sakic – Hockey Player
Day 17: Frank Mir – MMA Fighter
Day 18: Mark Coleman – MMA Fighter, Wrestler, Age-Defier
Day 19: Arturo Gatti – Boxer
Day 20: Claude Lemieux – Hockey Player
Day 21: Georges St. Pierre – MMA Fighter
Day 22: Lui Passaglia – Football Player, Age-Defier
Day 23: Theoren Fleury – Hockey Player
Day 24: Terry Fox – Class of His Own
Day 25: Henry Allingham – Soldier, Age-Defier
Day 26: Ronnie Lott – Football Player
Day 27: Dan Henderson – MMA Fighter, Wrestler
Day 28: Tom Watson – Golfer, Age-Defier
Day 29: Travis Fulton – MMA Fighter, Boxer, Ironman
Day 30: Ivy Bean – Age-Defier
Day 31: Harry Patch – Soldier, Age-Defier
Day 32: Rob Brown – Hockey Player
Day 33: Terry Etim – MMA Fighter
Day 34: Brian Stemmle – Skier
Day 35: Joe Lauzon – MMA Fighter
Day 36: Yusaku Matsuda – Actor
Day 37: Ron Hextall – Hockey Player
Day 38: Dorian Yates – Bodybuilder
Day 39: Annie Pelletier – Diver
Day 40: Pat Verbeek – Hockey Player
Day 41: Chris Bell – Filmmaker
Day 42: Teppo Numminen – Hockey Player
Day 43: Jeremy Roenick – Hockey Player
Day 44: Stefan Struve – MMA Fighter
Day 45: Willie O’Ree – Hockey Player
Day 46: John Travolta – Actor, Dancer
Day 47: Shane Carwin – MMA Fighter, Wrestler
Day 48: Bobby Clarke – Hockey Player

I was now back on track and in proportion, and my muscles were getting used to slow and painful reps. They were no longer used to heavy, heavy weights. So it came time to speed up the reps and stack on the weight. It was the era called The Wrong Advices, after a famous Schwarzenegger quote, and it not only provided a training change to shock the muscles, but allowed for a bit of ego-stroking heavy weight lifting.

Day 01: Ali Howard – Swimmer
Day 02: Gina Carano – MMA Fighter
Day 03: Cristiane Santos – MMA Fighter
Day 04: Buster Douglas – Boxer
Day 05: Matt Serra – MMA Fighter
Day 06: Chad Cieslik – Endurance Walker
Day 07: Bruce Lee – Actor, Martial Artist
Day 08: Dan Smith – Bodybuilder
Day 09: Evan Tanner – MMA Fighter
Day 10: Michelangelo – Painter, Sculptor
Day 11: Violet Jessup – Shipwreck Survivor
Day 12: Sarah Stanley – Ultramarathon Runner
Day 13: Akos Konya – Ultramarathon Runner
Day 14: Steve Fonyo – Endurance Runner
Day 15: Usain Bolt – Sprinter
Day 16: Mike Sillinger – Hockey Player
Day 17: Satchel Paige – Baseball Player, Age-Defier
Day 18: Lorie Alexander – Ultramarathon Runner, Age-Defier
Day 19: Ed Herman – MMA Fighter
Day 20: Antonio Rodrigo Nogueira – MMA Fighter
Day 21: Todd Duffee – MMA Fighter
Day 22: Dawn Fraser – Swimmer
Day 23: Chris Tuchscherer – MMA Fighter
Day 24: Kaleb Eulls – Football Player, High School Hero
Day 25: Al Fischer – Blood Donor
Day 26: Kane Roberts – Guitarist, Bodybuilder
Day 27: Edmund Hillary – Mountaineer
Day 28: Tenzing Norgay – Mountaineer
Day 29: Don Beaupre – Hockey Player
Day 30: Ray Mercer – Boxer
Day 31: Eddie Izzard – Marathon Runner
Day 32: Bret Hedican – Hockey Player
Day 33: Henri Richard – Hockey Player
Day 34: Brett Rogers – MMA Fighter
Day 35: Ichiro Suzuki – Baseball Player
Day 36: Willie Keeler – Baseball Player
Day 37: Jim Kyte – Hockey Player
Day 38: Susie Curry – Fitness Model
Day 39: Monica Seles – Tennis Player
Day 40: Olaf Kolzig – Hockey Player
Day 41: Wally Buono – Football Player, Coach
Day 42: Toney Freeman – Bodybuilder
Day 43: Nicole Wilkins-Lee – Fitness and Figure Competitor
Day 44: Kevin English – Bodybuilder
Day 45: Mats Sundin – Hockey Player
Day 46: Adela Garcia – Fitness Competitor
Day 47: Paul Henderson – Hockey Player
Day 48: Hidetada Yamagishi – Bodybuilder

Some nagging injuries caught up with me and left me somewhat incapacitated, so it became time to take a little breather and let the systems realign themselves before the next big charge. Named after a scene in Conan the Barbarian where Arnold is left immobile and forced to mentally endure his circumstances, it reflects to some degree my period of rest and inactivity before commencing the new routine.

Day 01: Bryan Berard – Hockey Player
Day 02: Brett Favre – Football Player
Day 03: Junko Tabei – Mountaineer
Day 04: Mike Liut – Hockey Player
Day 05: Joe Frazier – Boxer
Day 06: Ikuhisa Minowa – MMA Fighter
Day 07: Don Cherry – Hockey Player, Coach
Day 08: Doug Lidster – Hockey Player
Day 09: George Foreman – Boxer
Day 10: Masahiko Kimura – Judoka, Sports Pioneer
Day 11: Kurt Warner – Football Player
Day 12: Kerry Fraser – Referee
Day 13: Ruth Frith – Shot Putter, Age-Defier
Day 14: Ken Dryden – Hockey Player
Day 15: Yolanda Hughes – Bodybuilder

Enough laying around waiting to heal up from nagging aches and pains. The body has had time. If it wants more, it’s out of luck. If it wants to keep dicking around, it will just have to learn to work with its demands and live up to its potential…

Day 01: Gunboat Smith – Boxer
Day 02: Randy Holt – Hockey Player
Day 03: Fabricio Werdum – MMA Fighter
Day 04: Manon Rheaume – Hockey Player
Day 05: Lloyd McClendon – Baseball Player
Day 06: Gump Worsley – Hockey Player, Age-Defier
Day 07: Edward Norton – Actor, Marathon Runner
Day 08: Jim Dorey – Hockey Player
Day 09: Michael Jordan – Basketball Player
Day 10: Jonathan Goulet – MMA Fighter
Day 11: Bob Gainey – Hockey Player, Coach
Day 12: Chris Dickerson – Bodybuilder
Day 13: Helio Gracie – Brazilian Jiu-Jitsu Fighter
Day 14: Taylor Pyatt – Hockey Player
Day 15: Garry Unger – Hockey Player, Ironman
Day 16: Otto Frank – Holocaust Survivor
Day 17: Hideki Matsui – Baseball Player
Day 18: Chase Utley – Baseball Player
Day 19: Vickie Gates – Bodybuilder
Day 20: Jerry Quarry – Boxer
Day 21: Kimberly Munley – Police Officer
Day 22: Bill Stone – Soldier, Age-Defier
Day 23: Claus Von Stauffenberg – Soldier, Resistance Fighter
Day 24: Pat Tillman – Soldier, Football Player
Day 25: Luc Robitaille – Hockey Player
Day 26: Brett Hull – Hockey Player
Day 27: Brian Leetch – Hockey Player
Day 28: Ronny Rockel – Bodybuilder
Day 29: Fred Ettish – MMA Fighter
Day 30: Tommy Burns – Boxer
Day 31: Brendan Shanahan – Hockey Player
Day 32: Donny Lalonde – Boxer
Day 33: Tim Hunter – Hockey Player
Day 35: Elizabeth Manley – Figure Skater
Day 36: Anthony Calvillo – Football Player
Day 37: Bart Starr – Football Player
Day 38: Angela Ruggiero – Hockey Player
Day 39: Igor Vovchanchyn – MMA Fighter

Once again it was time to make a few augmentations to the routine, as I had been doing the same old for long enough for my body to get used to the program. If I am guilty of anything in particular with respect to training, most of all it is settling into a routine and not mixing it up enough. I am working on making a point of, at the very least, adding a novel exercise to each body part program as a means of additional stimulation during this phase. To be honest, I should mix things up quite a bit more, but this will be a good starting point for forcing some variety. This period is the Wheel of Pain.

Day 01: Dave Winfield – Baseball Player
Day 02: Dave Schultz – Hockey Player
Day 03: Oleg Taktarov – Sambo, MMA Fighter
Day 04: Yutaka Fukufuji – Hockey Player
Day 05: Dwayne Roloson – Hockey Player
Day 06: Mario Lessard – Hockey Player
Day 07: Hidehiko Yoshida – Judoka, MMA Fighter
Day 08: Mark Kerr – MMA Fighter
Day 09: Dan Bouchard – Hockey Player
Day 10: Semmy Schilt – Kickboxer, MMA Fighter
Day 11: Badr Hari – Kickboxer
Day 12: Al Secord – Hockey Player
Day 13: Bobby Orr – Hockey Player
Day 14: Kim St. Pierre – Hockey Player
Day 15: Kiyoshi Tamura – MMA Fighter
Day 16: Tsuyoshi Kohsaka – MMA Fighter
Day 17: Maurice Richard – Hockey Player
Day 18: Dave Dickenson – Football Player
Day 19: Kim Chizevsky – Bodybuilder