colintimberlake.comTell her it wasn’t you…

TODAY’S TRAINING INSPIRATION:
VLADISLAV TRETIAK

Today’s Colin Timberlake Training Inspiration is a man who accomplished the exceedingly rare feat of being inducted into the Hockey Hall of Fame without ever playing a game in the NHL.

Despite his never having competed for the Stanley Cup, Vladislav Tretiak is still considered by many to be the greatest goaltender the sport of hockey has ever seen.

Over his storied career, Tretiak proved to be one of the greatest players in the history of international hockey, and his invincibility in pressure situations elevated him to near-mythological status in the minds of opponents.

Tretiak won three Olympic gold medals (1972, 1976 and 1984) and a silver medal at the 1980 “Miracle on Ice” games in Lake Placid. He accumulated an astounding total of medals in World Championships play between 1970 and 1983: Nine gold medals, three silvers and a bronze.

In addition to these honors, he was the centerpiece of the Soviet Machine in the legendary Summit Series with Canada in 1972, 1976 and 1981.

He was a First Team All-Star in the Soviet League every single year from 1971 to 1984 and is a member of the IIHF Hall of Fame and, in the history of international play, only Wayne Gretzky and Mario Lemieux are considered his rivals.

HAMMERING THE ANVIL…

We are fast approaching the due date (or past it) for a routine alteration. But anyway, a good calves day to keep the train rolling…

TODAY: CALVES (5-5-5 Tempo, 120 Second Rests)

SEATED CALF RAISE (5 sets)
180 x 12
225 x 7
270 x 5
315 x 4
270 x 4 / 225 x 2 / 180 x 1

STRAIGHT LEG CALF PRESS (INCLINE MACHINE) (5 sets)
70 x 8
80 x 6
90 x 5
100 x 4
120 x 4 / 80 x 2

REVERSE CALF PRESS (INCLINE MACHINE) (5 sets)
80 x 10
100 x 8
120 x 6
140 x 5
160 x 4 / 100 x 3

TRAINING NOTES

Total Sets (Calves): 15

A pretty decent calf workout. But I am going to need to step it up in other areas…

INSPIRATIONAL CLIP

The following clip features some highlights from the Game 1 of the legendary eight-game 1972 Summit Series between Canada and the Soviet Union, a sporting event that took the Cold War and placed it on ice.

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
FELIX SAVON

Today’s Colin Timberlake Training Inspiration is quite possibly the greatest amateur boxer of all time and, while he would surely have made a very famous and successful pro, most of the world does not know his name because he stuck to his principles and stayed in the amateur ranks.

Cuba’s Felix Savon could be the most decorated boxer ever to come through the amateur ranks, having won the gold medal at three consecutive Olympic Games (1992, 1996 and 2000) as the best heavyweight in the world. To these titles, Savon would add six golds and a silver at the World Amateur Championships between 1986 and 1999, as well as three gold medals at the Pan American Games and four golds at the Central American and Caribbean Games.

If Savon entered an amateur tournament, it was essentially guaranteed that he was walking away with the gold medal, as he was very much the Mike Tyson or Fedor Emelianenko of amateur boxing: unstoppable, unbeatable.

The world of pro boxing would have surely rolled out the red carpet for Savon but, as a proud Cuban, he resented the American capitalist machine – and I think even the most red-white-and-blue Americans resent the way that capitalism manifests itself in the world of boxing promotion.

Savon refused to become a cog in the machine and spent his prime dominating the amateur ranks and then watching the men he had defeated go on to become champions in the professional arena.

Among the wide array of victories on Savon’s resume are many notable fighters such as David Defiagbon, Christophe Mendy, Axel Schulz, Kirk Johnson, David Tua and Shannon Briggs, as well as eventual pro world heavyweight titleholders Ray Mercer, Sultan Ibragimov, Ruslan Chagaev and Lamon Brewster.

HAMMERING THE ANVIL…

Biceps are long overdue.

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

SEATED PREACHER E-Z BAR CURLS (3 sets)
45 x 10
65 x 6
95 x 2

SEATED PREACHER HAMMER DUMBBELL CURLS (3 sets)
25 x 6
35 x 4
50 x 2

SUSPENDED-LEGS INCLINE TWISTING DUMBBELL CURLS (3 sets)
20 x 7
30 x 4
40 x 3

STANDING DUMBBELL CURLS (3 sets)
- Fast Tempo, 120 Second Rests
40 x 8
55 x 2
50 x 4

TRAINING NOTES

Total Sets (Biceps): 12

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
SERGEI GONCHAR

Today’s Colin Timberlake Training Inspiration is a freshly minted Stanley Cup winner with the Pittsburgh Penguins, and perhaps the man who paid a higher price in terms of physical pain than anybody in the playoffs.

It is easy to get overlooked on a team with Evgeni Malkin and Sidney Crosby, but Sergei Gonchar has been arguably the league’s best offensive defenseman over the last decade. His streak of eight consecutive seasons with 50 or more points ended this year when injury limited him to only 25 games (and he still managed an impressive 19 points).

When the playoffs rolled around, Gonchar’s ability to play through pain would make his regular season (and almost any) injury difficulties pale in comparison to what may potentially become playoff legend.

The road to the Stanley Cup is a four-round marathon of grinding and wear-and-tear. In Sergei Gonchar’s case, there was more than just wear-and-tear. He tore his medial collateral ligament in the second round, the type of injury that is quite often season-ending. However, the man was hell-bent on winning the Cup and contributing to his team’s success, and played the next round and the Stanley Cup Finals with a knee that should have been on an operating table.

By the time the playoffs were over, Gonchar had scored 14 points in 22 games and been a key element in the Penguins winning their first Stanley Cup since 1992. Despite his injuries, he scored more points than any defenseman in the playoffs except for Nicklas Lidstrom.

HAMMERING THE ANVIL…

Way overdue for a chest workout, and pretty much every area I’ve neglected in the name of bringing up my lagging areas.

TODAY: CHEST (5-1-5 Tempo, 120 Second Rests)

BENCH PRESS (5 sets)
135 x 5
135 x 5
155 x 3
- Switched to Fast Tempo, 120 Second Rests
225 x 4
225 x 3

FLAT DUMBBELL FLYES (5 sets)
30 x 7
40 x 5
50 x 4
60 x 3
60 x 2

DUMBBELL PULLOVERS (1 set)
30 x 6

TRAINING NOTES

Total Sets (Chest): 11

Where I come from, this is what we call a pathetic workout. My shoulder started to give early in the bench presses, so I switched to a faster tempo. Then it couldn’t take pullovers, so I stopped after one set. And I was going to do more exercises, but I couldn’t get through the first set of incline presses, so… Well, just one of those days.

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
GREG MILLEN

Today’s Colin Timberlake Training Inspiration is a man who, in 1983-84, was unquestionably the hardest working man in hockey.

Greg Millen suffered from the same curse that has afflicted many a talented goaltender. Great talents such as Richard Brodeur, Mike Liut, Don Beaupre, Gary Smith, Gilles Meloche, Rick Wamsley, Arturs Irbe and Sean Burke all had potential Hall of Fame aspirations derailed from the get-go by being perpetually placed in the net amid average or bottom-dwelling teams in high-scoring eras.

Greg Millen, who at 5′9″ and 175 pounds, already defied the odds by making it to the big leagues, spent the majority of his career as the last line of defense for the Pittsburgh Penguins, Hartford Whalers and St. Louis Blues when none were considered contenders. And he spent those years in divisions where he was constantly staring into the eyes of Denis Savard, Steve Yzerman, Peter Stastny, Gilbert Perreault, Dino Ciccarelli, Ray Bourque and Marcel Dionne as they burst through his defense and zeroed in on the goal.

And it was never more of a test than it was in 1983-84. Millen led all NHL goaltenders with 60 games for the mediocre Hartford Whalers, and also led the NHL in shots faced, as he was peppered with 1817. He also led the league with 1596 saves. What these numbers boil down to is that Millen averaged more than 30 shots every single time he stepped into the net, meaning that he would get less than two minutes of game time before he had to prevent another opposition goal.

Despite the tough schedule and constant nerve-fraying action, Millen managed 21 victories (with 9 ties) and 2 shutouts, and also managed to get 3 assists. He retired in 1992 after a 14-season career that saw him play and impressive 604 games with 215 victories and 17 shutouts, substantial achievements given that he was rarely, if ever, blessed with a contending team in front of him.

HAMMERING THE ANVIL…

Back to legs.

TODAY: LEGS (5-1-5 Tempo, 120 Second Rests)

SEATED LEG PRESS (5 sets)
300 x 8
400 x 5
430 x 3
460 x 2
500 x 2

SINGLE LEG SQUATS (per leg) (4 sets)
Body x 10
Body x 10
Body x 10
Body x 10

SEATED QUAD EXTENSIONS (5 sets)
120 x 7
150 x 5
180 x 4
210 x 4
240 x 3

PRONE HAMSTRING CURLS (5 sets)
40 x 9
60 x 5
70 x 4
80 x 3
90 x 3

TRAINING NOTES

Total Sets (Legs): 19

It was a struggle, but I got through it.

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
WANDERLEI SILVA

Today’s Colin Timberlake Training Inspiration is a man who has developed possibly the most fervent and loyal following of any mixed martial arts fighter, due primarily to his refusal to ever exhibit fear or give anything less than 100% in the cage or the ring, regardless of the minute or the round.

Wanderlei “The Axe Murder” Silva first rocked to stardom in Japan’s Pride fighting championships, where he put together the vast majority of an 18-fight run without a loss. During this period, he defeated the legendary Kazushi Sakuraba three times, and twice knocked out eventual UFC light heavyweight champion Quinton “Rampage” Jackson.

Silva also secured victories over Dan Henderson, Guy Mezger, Ricardo Arona and Kazuyuki Fujita.

Silva has sinced moved to the UFC, where he has earned a victory over light heavyweight contender Keith Jardine, and while he has not always been victorious, it is Silva’s aggressive style and fearlessness that have earned him his fan base, not his guarantee of victory.

He has shown his willingness to face anybody by also squaring off against Chuck Liddell, Rich Franklin, Mirko Cro Cop, Mark Hunt, Tito Ortiz, Gilbert Yvel and Vitor Belfort.

HAMMERING THE ANVIL…

Day off. Gonna throw in a very cursory ab workout just because I’ve been totally neglecting them. But this barely even qualifies as an ab routine.

TODAY: ABS

45 DEGREE INCLINE SIT UPS (3 sets)
x 20
x 16
x 14

45 DEGREE INCLINE TWISTING CRUNCHES (3 sets)
x 16
x 16
x 10

TRAINING NOTES

Total Sets (Abs): 6

INSPIRATIONAL CLIP

The inspirational effect Wanderlei Silva has had on his fans (aka friends) over the years can be seen pretty clearly in the following clip, put together in advance of his UFC 110 match against British MMA star Michael Bisping.

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
SIDNEY CROSBY

Today’s Colin Timberlake Training Inspiration is a man who has overcome possibly more pressure than anyone has in a young hockey career.

Undoubtedly the most highly touted adolescent hockey player since Wayne Gretzky and Mario Lemieux, it was known at least half-a-decade in advance that Sidney Crosby would be drafted first overall into the NHL.

And even as a teenager, he was facing the types of scrutiny that most adults never need to endure. As an immensely talented and creative goal-scorer in his teens, he was roundly criticized as a hot dog for scoring in such fancy ways and for his celebrations. So he stopped doing trick shots, toned down his celebrations, and by the time he was 21 and the youngest captain in NHL history, watching rival Alexander Ovechkin win over crowds with his fancy goals and elaborate celebrations, Crosby was now being criticized for being too boring and reserved in his celebrations, while Ovechkin was being touted as the charistmatic energy source for the NHL.

Through it all, Crosby stayed true to himself and focused on his training and the game. Too exciting, too boring, too whatever… Call him what you want, the guy is in it to win and just a few days ago, his work culminated into the ultimate glory the sport can offer. As the captain of the Stanley Cup winning Pittsburgh Penguins, Crosby was the first to skate up (on the injured leg he had been playing with) and hoist the Cup. Once again, he was the youngest man in NHL history to do so.

The fact that it was one of the most raw displays of emotion ever seen in lifting the Cup goes to illustrate the amount of work the man has put in and the amount of criticism he has endured.

Stay focused on the goal.

HAMMERING THE ANVIL…

Shoulder workout. Gonna try to get in something else before the day is out. I am starting to fall behind a little bit…

TODAY: SHOULDERS (5-1-5 Tempo, 120 Second Rests)
and FOREARMS (5-1-5 Tempo, 120 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
25 x 8
30 x 6
40 x 4
50 x 3
60 x 1

MACHINE SHOULDER PRESS (per arm) (3 sets)
50 x 6
60 x 5
80 x 3

STANDING DUMBBELL LATERAL RAISES (5 sets)
15 x 6
20 x 4
20 x 3
25 x 3
20 x 4

SEATED INCLINE FORWARD DUMBBELL RAISES (3 sets)
10 x 7
15 x 5
20 x 3

UNDERHAND DUMBBELL FOREARM CURLS (5 sets)
15 x 12
20 x 6
20 x 6
25 x 5
30 x 4

OVERHAND DUMBBELL FOREARM CURLS (5 sets)
15 x 6
15 x 4
15 x 4
15 x 4
20 x 3

TRAINING NOTES

Total Sets (Shoulders): 16
Total Sets (Forearms): 10

This was the absolute bare minimum that I could call a shoulder workout and then look at myself in the mirror without being wholly disgusted. Not off to a great start…

There was some minor redemption when I returned for a forearms workout. Supersetted Underhand and Overhand Forearm Curls.

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
EVGENI MALKIN

Today’s Colin Timberlake Training Inspiration is a man who has displayed a critical talent we all need in the gym: learning from our mistakes and coming back stronger with the knowledge. Of course, he has taken it one step further and come back as the best in the world.

When the Pittsburgh Penguins made it to the 2008 Stanley Cup Finals, they were defeated in six games by the Detroit Red Wings. After a stellar 106-point regular season (in only his second year), Evgeni Malkin managed 22 points in 20 games but was largely shut down in the final round. With his modest performance in the finals, he received a great deal of the blame for the Penguins’ inability to seize the day and win the Cup in the finals.

Fast forward to one year later, and Malkin finds himself in the midst of a rematch with the Red Wings in the Stanley Cup Finals. We don’t always get second chances in life, but when you do…you had better jump on them.

His 78 assists and 113 points led the entire NHL in the regular season, and this time he has playoff experience under his belt…and he capitalizes. Malkin also leads the entire NHL in playoff scoring with 36 points in 24 games, the most points in one playoff year since Wayne Gretzky in 1993.

That’s saying quite a bit when you achieve numbers that haven’t been seen since Wayne Gretzky’s prime, and the time since has seen some of Mario Lemieux’s prime, the best of Jaromir Jagr and all of Steve Yzerman’s Stanley Cups.

This time around, Malkin was spectacular in every playoff round, including the final, where Pittsburgh overcame a 2-0 series deficit to win in the 7th game. As an exclamation point on his leadership and maturity, Malkin not only won the Stanley Cup but was awarded the Conn Smythe Trophy as playoff MVP, one of the very few non-North Americans to achieve this honor. It sits on the mantle next to the Calder Trophy he received in 2007 as NHL rookie of the year.

HAMMERING THE ANVIL…

Calves today. More later if I can man up…

TODAY: CALVES (5-5-5 Tempo, 120 Second Rests)

SEATED CALF RAISE (5 sets)
225 x 10
270 x 5
270 x 5
270 x 5
315 x 4 / 225 x 2

STRAIGHT LEG CALF RAISE (INCLINE PRESS MACHINE) (5 sets)
70 x 8
80 x 6
90 x 5
100 x 4
120 x 3 / 80 x 2

REVERSE CALF PRESS (INCLINE PRESS MACHINE) (5 sets)
- 3-3-3 Tempo, 120 Second Rests
80 x 10
100 x 8
120 x 6
150 x 5
150 x 4 / 80 x 4

TRAINING NOTES

Total Sets (Calves): 15

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
MAX TALBOT

Today’s Colin Timberlake Training Inspiration is a man who, yesterday, brought his game to the highest level he has ever achieved, on a day where it could not possibly have been more important. Today we are inspired by Max Talbot of the Pittsburgh Penguins.

Like previous training inspirations such as Trevor Linden, Kirk Gibson, Bob Baun and John Garrett, Talbot was placed in a once-in-a-lifetime situation and dug deep to produce the best game of his career. In doing so, he scored both goals for Pittsburgh in a 2-1 victory over the Detroit Red Wings in the seventh and deciding game of the series, thus scoring the Stanley Cup-winning goal and securing the trophy for his teammates.

On a team that includes such stars as Sidney Crosby, Evgeni Malkin, Bill Guerin, Sergei Gonchar and Marc Andre Fleury, it is easy for a man like Max Talbot to fly below the radar. He is typically a good player but not a star. However, legends are born when men (average, good or great) raise their game to a level you didn’t think was possible, precisely when that performance is needed the most.

With the series tied 3-3, and the final game in Detroit’s home rink, the Penguins had been written off by almost every expert. Sidney Crosby was injured in the second period and didn’t appear on the scoresheet. If the Penguins were going to win the Cup, they would have do it as a team and not as Crosby-Malkin two-man-show, and nobody answered the call more impressively than Talbot.

The man who only had 22 points in 76 games during the regular season produced 8 goals and 13 points in 24 games in the playoffs, against much better teams and much better stronger defensive corps. And as impressive as those numbers are, none were more meaningful than the two goals he scored in the final game of the season.

Here is to digging deep when it matters the most.

HAMMERING THE ANVIL…

I have limited access to the normal gym today, so I am going to be using some pretty sparse equipment at an apartment complex gym. The most comprehensive workout I can probably put together is a back workout, which is good since I was falling a little behind on my pacing for back workouts, and it is one of the focal points right now.

TODAY: BACK (5-1-5 Tempo, 120 Second Rests)

WIDE GRIP CABLE LAT PULLDOWNS (5 sets)
- Fast Tempo, 120 Second Rests
150 x 12
180 x 10
210 x 6
240 x 3
240 x 3

CLOSE GRIP MACHINE LAT PULLDOWNS
- 5-1-5 Tempo, 120 Second Rests
130 x 10
170 x 6
200 x 5
220 x 3
250 x 3

BENT OVER BARBELL ROWS (5 sets)
- Fast Tempo, 40 Second Rests
135 x 10
135 x 10
135 x 10
135 x 10
135 x 8

SUPINE ROWS (5 sets)
- Fast Tempo, 60 Second Rests
Body x 10
Body x 10
Body x 9
Body x 8
Body x 9

TRAINING NOTES

Total Sets (Back): 20

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
RICH FRANKLIN

Today’s Colin Timberlake Training Inspiration is what Jim Carrey would look like if he hit the gym six days a week.

Former UFC middleweight champion Rich Franklin was one of the most dominant champions in the history of the organization, and has fought some of the biggest names in the sport. Fighting against the legendary Wanderelei Silva in Germany tomorrow, Franklin currently sports a 24-4-1 record and those four losses have come only to the absolute best in the game: Anderson Silva, Dan Henderson and Lyoto Machida.

Among the many victories on Rich Franklin’s impressive record are UFC Hall of Famer Ken Shamrock, former middleweight champion Evan Tanner (twice), David Loiseau, Matt Hamill, Travis Lutter, Yushin Okami, Nate Quarry and Jorge Rivera.

Among the factors that make Rich Franklin an inspirational role model for training are his unparalleled conditioning among mixed martial artists.

He is reputed to have one of the most rigorous training programs and is impossible to tire out in a fight. Added to this dedication is a fearlessness he displayed in stepping back into the octagon for a rematch with Anderson Silva after being hospitalized the first time, as well as an intellectual approach to fighting that one would expect from a former math teacher.

HAMMERING THE ANVIL…

Legs, baby.

TODAY: LEGS (5-1-5 Tempo, 120 Second Rests) and ABS

LEG PRESS (5 sets)
300 x 8
400 x 4
430 x 3
460 x 3
500 x 2

SINGLE LEG SQUATS (per leg) (4 sets)
- Fast Tempo, 120 Second Rests
Body x 10
Body x 10
Body x 10
Body x 10

SEATED QUAD EXTENSIONS (5 sets)
120 x 8
150 x 5
180 x 4
210 x 3
240 x 2 / 150 x 2

SEATED HAMSTRING CURL (3 sets)
120 x 9
165 x 4
210 x 2

45 DEGREE INCLINE SIT-UPS (3 sets)
x 20
x 20
x 18

45 DEGREE INCLINE TWISTING SIT-UPS (3 sets)
x 16
x 18
x 12

TRAINING NOTES

Total Sets (Legs): 17

Now this one was actually going pretty good…and then the gym closed on me.

BACK TO Index of Inspirational Role Models for Training

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.

BACK TO Index of Inspirational Role Models for Training