Training Log: It’s A Long Road
- Day 29
Filed Under (Training) by admin on 04-02-2010
Tagged Under : Biceps Workout, Bonecrusher Smith, Calves Workout, It's A Long Road
TODAY’S TRAINING INSPIRATION:
BONECRUSHER SMITH
Today’s Colin Timberlake Training Inspiration is a man who established himself as one of the great heavyweights of the 1980s and 1990s. James “Bonecrusher” Smith was a perennial contender in his weight class (and one-time WBA heavyweight champion) and accumulated an impressive career record of 44-17-1 over 62 career fights.
Most impressively, he amassed this record while fighting some of the toughest competition on the planet.
Bonecrusher racked up victories over Frank Bruno, Mike Weaver and Tim Witherspoon.
He also lost but left nothing in the ring against some of the all-time greats, including Larry Holmes (twice), Tony Tubbs, Mike Tyson, Michael Moorer and Donovan “Razor” Ruddock.
Bonecrusher’s focus both in and out of the ring is of particular note, as he made history as the first ever heavyweight boxing champion with a university degree.
TODAY: BICEPS (3-3-3 Tempo, 90 Second Rests)
and CALVES (3-3-3 Tempo, 90 Second Rests)
and CARDIO
PREACHER HAMMER DUMBBELL CURLS (5 sets)
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
PREACHER UNDERHAND DUMBBELL CURLS (5 sets)
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3
SEATED CALF RAISE (3 sets)
- 3-3-3 Tempo, 90 Second Rests
“20″ x 5
“20″ x 4
“20″ x 4
SEATED CALF RAISE (3 sets)
- Fast Tempo, 90 Second Rests
“15″ x 10
“15″ x 10
“15″ x 12
STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 8
180 x 6
180 x 6
180 x 6
180 x 6
REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 10
180 x 10
180 x 8
180 x 8
180 x 8
5K RUN
- Relaxed Pace, Untimed
10K RUN
- Relaxed Pace, Approx. 51 Minutes
TRAINING NOTES
Total Sets (Biceps): 10
Total Sets (Calves): 16
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