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TODAY’S TRAINING INSPIRATION:
MIRKO CRO COP

Today’s Colin Timberlake Training Inspiration is a man who I should perhaps be using as inspiration for a leg workout instead of an arm day, given the damage he has inflicted in the ring with his tree trunks and his legendary high kicks.

With that said, it is an arm day and we are going to pay tribute to one of mixed martial arts’ true warriors: Mirko “Cro Cop” Filipovic.

The Croatian MMA fighter and kickboxer has already cemented his legacy as one of the legends of modern fighting, and this weekend he returns to the UFC and steps into the Octagon to add a new chapter to the already storied career he established in the earlier part of the decade in Asia.

One of the premier stars of Japan’s now-defunct Pride fighting organization, Cro Cop currently sports a 24-6-2-1 MMA record and, in winning the 2006 Pride Open Weight Grand Prix tournament, became one of the sport’s great champions.

Over the course of his career, he has defeated some of the great fighters of his era, with victories over Kazuyuki Fujita, Heath Herring, Igor Vovchanchyn, Aleksander Emelianenko, Wanderlei Silva, Hong Man Choi, Kevin Randleman, Mark Coleman and Josh Barnett (three times). The last three names listed were former UFC Heavyweight Champions. He has also gone the distance with Cheick Kongo, Mark Hunt and Fedor Emelianenko.

Cro Cop also holds a 16-7 kickboxing record, with wins over Mark Hunt, Bob Sapp, Remy Bonjansky and Peter Aerts. He has also squared off against the legendary Ernesto Hoost three times. In other words, Cro Cop will fight anybody and he will always be a game opponent.

A multifaceted man, Filipovic has also served as a member of the Croatian Parliament and the Croatian Anti-Terrorist Squad.

HAMMERING THE ANVIL…

Biceps day. Ideally biceps and triceps, but it’s been a struggle to keep up the schedule at the pace I want…

TODAY: BICEPS (5-1-5 Tempo, 120 Second Rests)
and TRICEPS (5-1-5 Tempo, 120 Second Rests)

STANDING BARBELL CURLS (5 sets)
45 x 8
65 x 5
65 x 4
85 x 3
85 x 2

SEATED PREACHER DUMBBELL CURLS (5 sets)
20 x 8
30 x 5
30 x 5
40 x 3
50 x 2

SEATED INCLINE TWISTING DUMBBELL CURLS (5 sets)
20 x 6
20 x 5
25 x 4
30 x 4
40 x 2

SKULL CRUSHERS (SUPER CURL BAR) (5 sets)
45 x 10
65 x 5
65 x 5
85 x 3
85 x 2

SEATED TRICEP EXTENSION MACHINE (per arm) (5 sets)
40 x 8
50 x 5
60 x 4
70 x 3
80 x 2

STANDING UNDERHAND TRICEP EXTENSION (3 sets)
40 x 5
40 x 5
40 x 5

STANDING OVERHAND TRICEP EXTENSION (3 sets)
40 x 3
40 x 3
40 x 2

TRAINING NOTES

Total Sets (Biceps): 15
Total Sets (Triceps): 16

Well, it was a pretty good bicep workout, even if it was only 15 sets. One of those pumps where you couldn’t brush your teeth afterward if you tried. I pushed pretty hard through the pain barrier on a few big sets.

Stacked Overhand Tricep Extensions onto the end of each Underhand set.

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