colintimberlake.comTell her it wasn’t you…

TODAY’S TRAINING INSPIRATION:
BOB BAUN

As I recalled yesterday, Arnold Schwarzenegger states in Pumping Iron that only those who are willing to push themselves through the pain barrier have a chance at becoming champions.

Nobody in any sport exemplified that statement more than Bob Baun in the 1964 Stanley Cup Finals. With his Toronto Maple Leafs down 3-2 in the best-of-seven series, defenseman Bob Baun left the game with an injury (broken ankle).

In his absence, the game went to overtime and after some quick patchwork, Bob Baun stepped onto the ice and scored the overtime goal to win the game and push the series to Game Seven.

Toronto won game seven against the Detroit Red Wings and hoisted the Stanley Cup. Bobby Baun’s legendary goal in the face of what could have been a season-ending injury secured his place as the “Kirk Gibson of the NHL” and provided quite possibly the most legendary goal in hockey history.

Baun played a total of 964 games in his career, adding another 96 in the playoffs. To these he added five All-Star Games, a pretty good achievement for a defensive-minded defenseman.

Bob Baun never made it into the Hockey Hall of Fame, but to this day he remains the sport’s most oft-cited example of playing through pain.

ON TO TRAINING…

Unlike the great Bobby Baun, I won’t be pushing through the pain barrier today…

TODAY’S PERFORMANCE

Weights:
- Dumbbell Bicep Curl (x5)
- Dumbbell Hammer Curl (x5)

TRAINING NOTE

Race day is three days away and I am pretty much semi-incapacitated. I can now add the minor annoyance of shin splints to some severe back spasms that emerge with any attempt to run or jog. I have decided that I am going to rest the legs and the back right up until race day and give it a one-time balls-to-the-wall push on race day.

I will be able to take the pain for one time when it counts, but I think I will only be aggravating the problem by continuing to train over the next couple days. At the very least, I can go into the race knowing that I am not guilty of under-training or lack of dedication in training. We’ll see if my recovery powers are sufficient to get me where I need to be for a one-time throwdown.

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
TIGER WILLIAMS

Part of training hard is being fearless. Arnold Schwarzenegger says in Pumping Iron that he had to go into the gym every day prepared to faint, prepared to puke. If you are able to break through the pain barrier, then you may have what it takes to be a champion.

In the dictionary under the word “fearless,” there may well be a picture of the man to the left: Dave “Tiger” Williams.

It would be impressive in and of itself to note that Tiger Williams became the NHL record holder for penalty minutes (3966) in his fourteen-year NHL career (with over 400 minutes more than 2nd place Dale Hunter, who played over 400 more games). What makes this feat particularly impressive is that in an era where opposing teams’ enforcers were much larger men, Tiger became the league’s all-time tough guy while measuring in at 5′11″ and 190 pounds.

While fearlessly taking on all comers, Tiger also established himself as a player of notable skill, including appearances in the NHL All-Star Game, a 35-goal season, and a run to the Stanley Cup finals as an integral part of the 1982 Vancouver Canucks (during which he accumulated 116 penalty minutes in 17 playoff games). As part of the legendary underdog team that also included Richard Brodeur and Stan Smyl, Williams forever endeared himself to hockey fans for his courageous play and refusal to give anything but 100%.

Tiger Williams finished his career with a very respectable 241 goals and 513 points in 962 games.

TODAY’S PERFORMANCE

Bench Presses (100% Body Weight): 15 Reps

Weights:
- Flat Bench Press (x6)
- Flyes (Pec Deck) (x5)

Jump Rope: 0.8 Rounds

Elliptical Trainer (Maximum Incline / Maximum Resistance): 20 Minutes / 561.3 Calories Burned

IPOD SONGS DURING TRAINING

DJ Bobo – Somebody Dance With Me
Dr. Dre – Forgot About Dre
Dr. Dre – The Next Episode
Emjay – Be My Man
Emjay – Point of No Return
Fat Joe – Rock Ya Body
Groove Coverage – Poison
House of Pain – Jump Around
Joe Lynn Turner – Heartless
Joe Satriani – Chords of Life
Joe Satriani – One Big Rush
Joe Satriani – Why
Johnny Gill – The Floor
Johnny Gill – Rub You the Right Way
Keisha Chante – Shook
Kevin Little – Turn Me On
Madonna – Papa Don’t Preach (Extreme Mix)
PYT – We’re Dancing
Timbaland – Elevator

TRAINING NOTE

Okay, the legs and back wanted nothing to do with the treadmill. Looks like I may just have done my last bit of running up until race day. I think it’s time to relax them and hope they are fresh and healed up enough to put up a decent performance when it counts…

As for jump rope, I couldn’t even make it through the first round before I was doubled over like a 90-year-old with osteoporosis…

But I stepped on the elliptical trainer and completely blasted my previous personal best (from my last attempt) out of the water. My back may not want to live up to my demands, but I am still taking the heart and lungs to new levels at what appears to be the right time. Like Arnold, like Tiger, I broke through the pain barrier. I may have what it takes to be a champion…

TODAY’S TRAINING INSPIRATION:
CARL WEATHERS

Our training inspiration to the right today? A man who has made it to or near the peak of more than one profession. Carl Weathers is best known as the actor who starred opposite Sylvester Stallone as world heavyweight boxing champ Apollo Creed in the first four Rocky films.

Every three years from 1976 through 1985, Weathers reprised his role as the Ali-esque champion, making it evident with his on-screen boxing that it would have been quite interesting to see how he would have performed in a real-life boxing ring.

Another of the Hollywood stars who successfully fused acting with high-level bodybuilding, Weathers is also remembered for holding his own across the screen from Arnold Schwarzenegger in Predator, including a near-victory in a mid-air armwrestling match with the Austrian Oak.

Carl Weathers’ successful Hollywood career (still going strong and including stints as a director) followed a career as a linebacker in both the NFL (with the Oakland Raiders) and CFL (with the BC Lions). For a long time, this made Weathers probably the most successful and credible actor to emerge from the arena of professional sports.

Gifted with genetics and athletic talent or not, the focus required to succeed in the NFL, fitness and bodybuilding, and in film puts Weathers in some elite company with respect to cross-disciplinary achievements.

Now in his early sixties, there is still plenty of time left for Carl to climb to the top of a new field. Predator co-stars Arnold Schwarzenegger and Jesse Ventura both became state governors. Sounds like a better idea than Action Jackson 2 anyway…

TODAY’S PERFORMANCE

10 Miles on Stationary Bike: 23:44

Weights:
- Standing Barbell Bicep Curl (x5)
- Standing Dumbbell Hammer Curl (x5)

IPOD SONGS DURING TRAINING

54-50 – Assoholic
Aerosmith – Magic Touch
Aerosmith – The Other Side
Eminem – Never Enough
Ja Rule – Murder Reign
Jermaine Stewart – We Don’t Have to Take Our Clothes Off (Always and Forever Mix)
The Jets – Crush on You
Jewel – Intuition
Jimi Hendrix – All Along the Watchtower
Jimi Hendrix – Purple Haze
White Town – Your Woman
Whodini – Freaks Come Out at Night
Wire Train – I Will Not Fall
Wu Tang Clan – Shame on a Ni**a
Wu Tang Clan – Triumph
Xzibit – Choke Me, Spank Me, Pull My Hair
Yin Yang Twins – Live Again

TRAINING NOTE

Damn! Another day, another personal best on the 10 Mile bike ride. I had attempted to do a 5K on the treadmill twice in the minutes beforehand and had to abort both times due to back problems (after about a minute).

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
CLINT MALARCHUK

Today’s training inspiration is a man who, despite being one of the better goalies in the National Hockey League during his career, was not known so much as one of the league’s stars as he is remembered for making a comeback after what was quite possibly the most gruesome and horrifying injury in the history of professional sports.

On March 22, 1989, while tending goal for the Buffalo Sabres, Malarchuk had his throat slashed by a skate blade in a freak accident. The skate severed his carotid artery.

Blood began to spurt from Malarchuk’s neck, covering the ice in a matter of seconds. Malarchuk began to crawl his way to the bench, certain that he was going to die.

Much like the JFK assassination or the Challenger explosion, nobody who was watching this particular hockey game would ever forget the sight. Three of Malarchuk’s teammates vomited on the ice. Two fans in the stands suffered heart attacks.

Clint Malarchuk returned to practice four days later. One week after that, he was back on the ice in a regular season game against the Quebec Nordiques.

He continued to play professional hockey despite struggling with alcoholism and obsessive-compulsive disorder, both of which were exacerbated by the traumatic incident. Nonetheless, despite these problems, he would play eight more years of professional hockey in the NHL, AHL and IHL in a professional and junior career that spanned 19 seasons.

Okay, this one’s for Clint. One time for my warriors.

TODAY’S PERFORMANCE

10 Miles on Stationary Bike: 23:58

10 Miles on Stationary Bike: 24:29

Weights:
- Wide Grip Lat Pulldowns (x5)
- Close Grip Cable Rows (x5)
- Seated Shoulder Press (x5)
- Dumbbell Lateral Raises (x5)
- Dumbbell Forward Raises (x5)

IPOD SONGS DURING TRAINING

Nu Shooz – I Can’t Wait
Parachute Club – At the Feet of the Moon
Pet Shop Boys – Can You Forgive Her
Screaming Trees – Nearly Lost You
Scripture – Words Needed
Snoop Dogg – Hennessy
Snoop Dogg – It’s The
Snoop Dogg – We Just Wanna Party with You
Stereo MCs – Step it Up
Stereo MCs – Deep Down and Dirty
Sven Gali – Under the Influence
Thompson Twins – Sisters of Mercy (7″ Version)
T.I. – Bezzle
Timbaland – Scream
Timbaland – The Way I Are
Toad the Wet Sprocket – Fall Down
Tom Cochrane – Human Race
Tom Cochrane – White Hot
Tom Petty – Refugee
Toto – Hold the Line
Ultravox – A Friend I Call Desire
Van Halen – Don’t Tell Me What Love Can Do
Van Halen – Humans Being
Van Halen – Right Now

TRAINING NOTE

Hell yeah. Improved on my 10 Mile personal best from George Chuvalo Day. I wasn’t even considering the possibility, just hoping that maybe I could slip below 25 minutes today if I was lucky. This is a good sign as race day appears. Even if my back won’t really take any running, I am still reaching new heights in the cross-training.

Perhaps even more unexpected was that my second 10-Miler of the day (tired legs) turned out to be my third fastest ever. Hmmm… Seems to be happening at the right time.

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
LANCE ARMSTRONG

Today’s training inspiration (right) is a man who has done quite a bit to inspire a great number of people, not only for his seven consecutive Tour de France victories in competitive cycling, but for achieving all of these victories as a cancer survivor.

His overcoming cancer in the midst of a storied career – and then resuming his career and performing at the highest level – put him in an incredibly exclusive category of heroic athletes that includes the likes of hockey superstars Mario Lemieux and Saku Koivu.

However, few if any have taken their diagnosis and used it to the advantage of society to such a degree by promoting research, awareness and treatment fundraising.

After a 2005 retirement at the top of his game, Armstrong returned to competitive racing earlier in 2009 at the age of 37. He has been the World Cycling Champion, US National Cycling Champion, and won the Tour de Suisse among his many athletic achievements.

Like other great athletes, he has shown his prowess by dabbling in other physical endeavors, putting up an impressive time (2:50:58) in the Boston Marathon as part of an undertaking to raise cancer funding and awareness. This followed a 2:46:43 performance in the 2007 NYC Marathon.

If you’re going to go for it, go out strong.

With Lance Armstrong in mind (as well as my sore back and legs), I am going back to the stationary bike for a 10-mile today. Though I am only two days removed from my (by far) personal best on this test, I would like to put up something respectable.

TODAY’S PERFORMANCE

Bench Presses (115% Body Weight): 8 Reps

10 Miles on Stationary Bike: 25:23

Weights:
- Flat Bench Press (x11)
- Flat Dumbbell Flyes (x5)
- Flat Overhead Dumbbell Raise (Chest) (x5)

IPOD SONGS DURING TRAINING

Jay Z and Linkin Park – Izzo / In the End
Kim Wilde – View from a Bridge
Ky Mani Marley – One Time for My Warriors
Kylie Minogue – Love at First Sight
Larry Greene – Through the Fire
Lenny Kravitz – Freedom Train
Liberty X – Being Nobody
Londonbeat – I’ve Been Thinking About You
Lorna Vallings – Taste
Loverboy – Lovin’ Every Minute of It
Loverboy – Turn Me Loose
Madonna – Jump
Madonna – Music
The Mailman’s Children – The Bathroom Floor
Mark Safan – Win in the End
Maxi Priest – Close to You
Megadeth – Angry Again
Michael Jackson – They Don’t Really Care About Us
Michael Jackson and Paul McCartney – Say Say Say
Mobb Deep – USA (Aiiight Then)
Moist – Push

TRAINING NOTE

Dammit. I made it through an okay 10-mile bike (one of my better times) but was walking like Quasimodo afterward. My back spasms have now infiltrated my low-impact cross-training. Once I can’t even do bike or elliptical without having to stop, I may be reduced to just staying in bed until race day and going balls-to-the-wall one time only.

Day 35…that means I’m 5 weeks into training for the 5K Pump and Run at the Arnold Classic. And the race itself is 8 days away, so I guess my relatively sudden and ad lib training program is exactly 6 weeks, with the race the next day…

Week 5 was a week of sore backs and very little running. I did, however, focus on cross-training to keep momentum going and continue the gains. All in all, I think I did pretty much everything I could under the circumstances. And it was good to add some new elements to the cardio sessions. I’m getting kind of scrawny now, though.

DAILY PERFORMANCE

The following chart covers my performance from day to day, with gains and setbacks…plenty of both. You can pretty much mark the moment where my legs got tired and my back gave out…but the hell with that. I can certainly man up for 8 days.

The following measures (and aspects of the training) are, in order:
- 5K Run
- 10K run
- Maximum Reps in one set of 100% Body Weight on bench press
- The Same for 115% Body Weight
- 10 Miles on a Stationary Bike (with resistance at 15/25)
- 20 Minutes on an Elliptical Trainer (with incline and resistance both at 10/10) and the readout measuring “Calories Burned” as the metric of performance

* Personal Bests for this training session are boldfaced and underlined

SONGS TO DATE:

10cc – I Don’t Like Reggae
2Pac – California Love
2Pac – Can’t C Me
2Pac – Ghetto Gospel
2Pac – I Don’t Give a F***
2Pac – Killuminati
2Pac – Last Ones Left
2Pac – Let Em Have it (Remix)
2Pac – My Block
2Pac – Numero 10
2Pac – One Day You’ll Find Out
2Pac – Out on Bail
2Pac – Pain
2Pac – Part Time Mutha
2Pac – R U Still Down
2Pac – Running on E
2Pac – Starin’ Through My Rearview
2Pac – Thug ‘N U Thug ‘N Me
2Pac – When We Ride on Our Enemies
3 6 Mafia – It’s a Fight
3 6 Mafia – Stay Fly
50 Cent – A Lil Bit of Everything
50 Cent – Hustler’s Ambition
50 Cent – I’m a Rider
50 Cent – Piggy Bank
50 Cent – Soldier
5ive – Slam Dunk Da Funk
ABC – The Look of Love (Dreamtime Mix No. 2)
ABC – The Night You Murdered Love
Ace of Base – Cruel Summer (Rap Remix)
A-ha – The Blue Sky
A-ha – Forever Not Yours
A-ha – I Dream Myself Alive2Pac – All Out
A-ha – The Living Daylights
A-ha – Summer Moved On
Alanis – Plastic
Alanis – Too Hot
Alanis – Walk Away
Alice Cooper – Billion Dollar Babies (Live 1973)
Alice Cooper – Feed My Frankenstein
Alien Ant Farm – Smooth Criminal
Alphaville – Big in Japan
Anita Ward – Ring My Bell
Armchair Cynics – Bang Bang
Ashlee Simpson – L.O.V.E.
Ataris – Boys of Summer
Backstreet Boys – Don’t Want You Back
Backstreet Boys – That’s the Way I Like it
Baltimora – Tarzan Boy
Beastie Boys – Body Movin’
Beastie Boys – Intergalactic
Beastie Boys – Right Right Now Now
Beastie Boys – So Whatcha Want
Bee Gees – Stayin’ Alive (Teddybears Remix)
Berlin – Sex (Extended)
Billie Piper – Because We Want To
Billy Idol – Rebel Yell
Billy Idol – White Wedding
Billy Joel – We Didn’t Start the Fire
Billy Ocean – Caribbean African European Queen (Remix)
Billy Squier – Rock Me Tonight
Black Box – Ride on Time
Blondie – Call Me
Bloodhound Gang – The Bad Touch
Bloodhound Gang – Mope
Blue Peter – Don’t Walk Past
Bobby Brown – Don’t Be Cruel
Bobby Brown – On Our Own
Bobby Brown – On Our Own (Extended Club Version)
Bomfunk MCs – Other MCs
Bomfunk MCs – Kingstep
Bomfunk MCs – Freestyler
Bomfunk MCs – Sky’s the Limit
Bon Jovi – Game of the Heart
Bon Jovi – Hardest Part is the Night
Bon Jovi – Have a Nice Day
Bon Jovi – I Want to Be Loved
Bon Jovi – It’s My Life
Bon Jovi – Livin’ on a Prayer (Live in Cincinatti)
Bon Jovi – Price of Love
Bon Jovi – River of Love
Bon Jovi – Roulette
Bon Jovi – Undivided
Bon Jovi – Woman in Love
Bonnie Tyler – Holding Out for a Hero
Boyz II Men – Motownphilly
The Breakfast Club – Right on Track (14th Street Mix)
Bricklin – Walk Away
Britney Spears – Gimme More
Bruce Springsteen – Cover Me
Bruce Springsteen – Lucky Town
Bruce Springsteen – Radio Nowhere
Bryan Adams – Run to You
Bryan Adams and Tina Turner – It’s Only Love
Bucci Bag – More Lemonade
Cheap Trick – Mighty Wings
Christina Aguilera – Genie in a Bottle (Instrumental)
Coco Lee – Step In
Corey Hart – Angry Young Man
Corey Hart – Komrade Kiev
The Cure – Hot Hot Hot
Cyndi Lauper – She Bop
Damae ft. Londonbeat – I’ve Been Thinking About You
Dead or Alive – Come Home With Me Baby
Dead or Alive – DJ Hit that Button
Dead or Alive – You Spin Me Round
Def Leppard – Slang
Dino – I Like it
DJ Quik – Bitch Better Have My Money
DJ Quik – Sweet Black Pu**y
Don Henley – Boys of Summer
Dragon Ash – Attention
Dru Hill – How Deep is Your Love
Duran Duran – I Don’t Want Your Love
Duran Duran – The Wild Boys
E.G. Daily – Mind Over Matter
Eddie Money – Take Me Home Tonight
ELO – Evil Woman
EMF – Unbelievable
Eminem – Business
Eminem – Crazy in Love (Instrumental)
Eminem – Cum on Everybody (Instrumental)
Eminem – FACK
Eminem – Go to Sleep
Eminem – Guilty Conscience
Eminem – Just Lose It
Eminem – Lose Yourself
Eminem – Mockingbird
Eminem – Shake That
Eminem – Sing for the Moment
Eminem – Spend Some Time
Eminem – Stan
Eminem – Stan (Live feat. Elton John)
Eminem – The Way I Am
Eminem – Till I Collapse
Eminem – When I’m Gone
Emjay – Sound of My Heartbeat (Euro Version)
Eric Clapton – Forever Man
Eric Clapton – Heaven is One Step Away
Europe – Cherokee
Europe – Rock the Night
Eurythmics – Sweet Dreams (1/2 Alive Edit)
Eurythmics – Sweet Dreams (Ben Liebrand Mix)
Eurythmics vs. Tone Loc – Here Comes the Wild Thing Again
Expose – Come Go With Me
Expose – Point of No Return
Expose – What You Don’t Know
Evanescence – Bring Me to Life
Falco – Der Kommisar
Falco – Rock Me Amadeus
Falco – Rock Me Amadeus (Symphonic)
Falco – Weiner Blut (Club Remix)
Fall Out Boy – Beat it
Fat Joe – Does Anybody Know
Fat Joe – Make it Rain
Fat Joe – We Run This Shit
Fat Joe – What’s Luv
The Fixx – Are We Ourselves
Fleetwood Mac – Big Love
Fleetwood Mac – Big Love (Live)
Fleetwood Mac – Everywhere
Fleetwood Mac – Go Your Own Way
Fleetwood Mac – Little Lies
Fleetwood Mac – Seven Wonders
Flight of the Conchords – Business Time
Flight of the Conchords – Hiphopapotamus vs. Rhymenoceros
Flight of the Conchords – She’s So Hot…Boom!
Foo Fighters – The Best of You
Foreigner – Cold As Ice
Foreigner – Jukebox Hero
Foreigner – Urgent
Fort Minor – Remember the Name
Fort Minor – Right Now
Four Tops – Standing in the Shadows of Love
Frank Stallone – Pushin’
Frankie Goes to Hollywood – Relax (Jam & Spoon Trip-o-matic Fairy Tale Mix)
Freaknasty – Da Dip
Freez – IOU
Frou Frou – Holding Out for a Hero
Gavin DeGraw – I Don’t Want to Be
Genesis – Land of Confusion
George Michael – Freeek!
George Michael – Monkey (Extended)
Geto Boys – G-Code
Glass Tiger – Animal Heart
Go West – Faithful
Go West – King of Wishful Thinking
Good Charlotte – I Just Wanna Live
Gowan – All the Lovers in the World
Guns n’ Roses – Sweet Child o’ Mine
Guns n’ Roses – Think About You
Gunther feat. Samantha Fox – Touch Me
Hall and Oates – Cold Dark and Yesterday
Hall and Oates – Make You Stay
Hall and Oates – Rockability
Harlequin – I Did it For Love
Haywire – Dance Desire
Heart – If Looks Could Kill
Heart – Wild Child
Hinder – How Long
Honeymoon Suite – Burning in Love
Honeymoon Suite – One By One
Howard Jones – Like to Get to Know You Well (International Mix)
Huey Lewis and the News – The Power of Love
Ice Cube – Check Yo Self
Ice Cube and Paul Oakenfold – Get em Up
Iggy Pop – The Passenger
Immediate Music – Serenata
Information Society – Walking Away
INXS – Good + Bad Times
Iron Maiden – The Wicker Man
Janet Jackson – If
Jay Z – 99 Problems
Jay Z and Foxy Brown – I’ll Be
Jay Z and Linkin Park – Numb / Encore
Jay Z and Panjabi MC – Beware of the Boy
Jelleestone – Money
Jermaine Stewart – The Word is Out
Jermaine Stewart – We Don’t Have to Take Our Clothes Off (Ultimix)
Joanna Pacitti – Watch Me Shine
Joey B. Ellis and Tynette Hare – Go For It (Rocky V)
John Cafferty – Hearts on Fire
John Mellencamp – What if I Came Knocking
John Parr – Restless Heart
Johnny Clegg – Scatterlings of Africa
Johnny Hates Jazz – Shattered Dreams
Juvenile – Back That Ass Up
Kanye West – Stronger
Kate Bush – Running Up That Hill
Kelly Clarkson – Miss Independent
Kenny Loggins – Danger Zone
Kenny Loggins – I’m Free (Heaven Helps the Man)
Kenny Loggins – Welcome to Heartlight
Kevin Federline – America’s Most Hated
Khaled – We Taking Over
The Killers – Somebody Told Me
Kim Wilde – Another Step
Kim Wilde – Say You Really Want Me
Kim Wilde – You Keep Me Hanging On (12″ Mix)
Kim Wilde – You Keep Me Hanging On (Thin Thread Extended Remix)
Kiss – King of the Mountain
Kiss – Psycho Circus
Kiss – (You Make Me) Rock Hard
KLF and Tammy Wynette – Justified and Ancient
Kris Kross – Jump
Lady Gaga – Just Dance
Lady Gaga – Lovegame
Lady Gaga – Poker Face
LeAnn Rimes – The Right Kind of Wrong
Lenny Kravitz – Always on the Run
Linkin Park – Breaking the Habit
Linkin Park – Enth E Nd
Linkin Park – Numb
Lo Fidelity All Stars – Battleflag
Lou Gramm – Lost in the Shadows
Lisa Lougheed – Run With Us
Lynyrd Skynyrd – That Smell
Madonna – Die Another Day
Madonna – Gambler (Extended Dance Remix)
Madonna – Holiday (Immaculate Concoction’s Escape Mix)
Madonna – Holiday (Thunderpuss Music Sounds Better on Holiday Remix)
Madonna – Human Nature
Madonna – Hung Up
Madonna – Keep it Together
Madonna – Like a Prayer (Gospel Prayer – Guyom’s Lady M Show)
Madonna – Papa Don’t Preach (Art of Mix Remix)
Madonna – Spotlight (Extended Version Manu)
Madonna – Sorry
Madonna – White Heat
Madonna and Justin Timberlake – Four Minutes
Mandy Moore – In My Pocket
Mariah Carey – Make it Happen
Marilyn Manson – Tainted Love
Marky Mark and the Funky Bunch – Good Vibrations
Matisyahu – King Without a Crown
MC Miker G and DJ Sven – Holiday Rap
Melissa Etheridge – Like the Way I Do
Men at Work – Down Under (Live at 2000 Olympics)
Method Man – The Rock / Know Your Role
Method Man and Redman – Da Rockwilder
Metro Station – Shake It
Miami Sound Machine – Conga (Instrumental ‘85)
Miami Sound Machine – Conga (Dance Mix)
Michael Jackson – Jam
Michael Jackson – Smooth Criminal
Michael Sembello – Maniac (Instrumental)
Michael Sembello – Maniac (Flip & Fill Mix)
Mike Jones – Mr. Jones
Milli Vanilli – Girl You Know It’s True
Milli Vanilli – Ma Baker
Moby – Bodyrock
Morris Day and the Time – Jungle Love
Moving Pictures – Never
Mr. President – Coco Jumbo
Nas and Puff Daddy – Hate Me Now
Naturally 7 – Feel it (in the Air Tonight)
Nelly – Boom!
Nelly – Ride With Me
Nelly and Puff Daddy – Shake Ya Tail Feathers
Nelly Furtado – Maneater
Neneh Cherry – Buffalo Stance
No Doubt – Hey Baby
Nonpoint – In the Air Tonight
NY Confidential – It Really Don’t Matter to Me
Oasis vs. Greenday – Wonderwall vs. Boulevard
Oingo Boingo – Dead Man’s Party
Olivia Newton-John – Physical
Orgy – Blue Monday
Ozzy Osbourne – I Just Want You
Papa Roach – Last Resort
Parachute Club – Love is Fire
Pat Benatar – Love is a Battlefield (Instrumental Remix)
Paul Engemann – Push it to the Limit
Paul Lekakis – Boom Boom Boom (Ultimix)
Paul Stanley – Live to Win
Paula Abdul – I Need You
Paula Abdul – Straight Up
Peter Gabriel – Steam
Phil Collins – Two Hearts
Pink – Stupid Girl
Pink and Redman – Get the Party Started (Sweet Dreams Remix)
Pitbull – Midnight
POD – Youth of the Nation
Pointer Sisters – I’m So Excited
Power Station – Some Like it Hot
Powerman 5000 – Relax
Pretty Poison – Catch Me I’m Falling
Prince – My Name is Prince
R. Kelly / Ludacris / Kid Rock – Rock Star
Rage Against the Machine – Do What They Told Ya
Rascal Flatts – Life is a Highway
Rascalz and Shawn Desman – Movie Star
Ratt – Round and Round
Ratatat – Wildcat
Red Hot Chili Peppers – Can’t Stop
Rick Derringer – Rock and Roll Hoochie Koo
Rick Ross – Push It
Rihanna – Umbrella
Robert Miles – Fable
Robert Tepper – Angel of the City
Robert Tepper – No Easy Way Out
Rockwell – Somebody’s Watching Me (400 People Mix)
Run DMC – Down With the King
Scorpions and Berlin Orchestra – Rock You Like a Hurricane 2000
Sneaky Sound System – Pictures
Snoop Dogg – Lollipop
Snow – Legal
Snow – Girl I’ve Been Hurt
Soul Decision – Cadillac Dress
Soul Decision – Faded
South Park – Montage
Stan Bush – Fight to Survive
Starship – We Built This City
Steve Winwood – Higher Love
Stevie Nicks – Edge of Seventeen (Thunderous Olympian’s Acid Rave-up)
Survivor – Burning Heart
Survivor – Eye of the Tiger
Tangerine Dream – The Dream is Always the Same
Tangerine Dream – Love on a Real Train
Teena Marie – Lead Me On
The Temptations – Big Fun (Harry Crumb)
Three Days Grace – Just Like You
T.I. – What You Know
Tim Feehan – Where’s the Fire
TLC – What About Your Friends
Tom Cochrane – Life is a Highway
Tom Jones – Sex Bomb
The Tragically Hip – Small Town Bringdown
Triump – Lay it on the Line
U2 – Discotheque
U2 – Sunday Bloody Sunday
Vicki Sue Robinson – Turn the Beat Around
Vince DiCola – Training Montage
Vince DiCola – War
White Lion – Broken Heart
Will Smith – Candy
Willa Ford – I Wanna Be Bad
WWF – Real American (Hulk Hogan)
Yaz – Don’t Go (Whorehouse Mix)
Young MC – Bust a Move
ZZ Top – Pincushion

INSPIRATIONAL ROLE MODELS FOR TRAINING

Day 3 – Sylvester Stallone
Day 4 – Dick and Rick Hoyt
Day 5 – Simon Whitfield
Day 6 – Donovan Bailey
Day 7 – Rick Hansen
Day 8 – Chris Chelios
Day 9 – Rod Brind’Amour
Day 10 – Jay Cutler
Day 12 – David Goggins
Day 13 – Mike Modano
Day 14 – Sven Thorsen
Day 15 – Chantal Petitclerc
Day 16 – Evander Holyfield
Day 17 – Bruny Surin / Keith Wilson
Day 19 – Trevor Linden
Day 20 – Ken Shamrock
Day 21 – Ed Whitlock
Day 22 – Yoshihisa Hosaka
Day 23 – Steve Prefontaine
Day 24 – Frank Zane
Day 25 – Arnold Schwarzenegger
Day 26 – Randy Couture
Day 27 – Franco Columbu
Day 28 – Dirk Graham
Day 29 – Bolo Yeung
Day 30 – Stan Smyl
Day 31 – Lucia Rijker
Day 32 – Mark Howe
Day 33 – Dean Karnazes
Day 34 – George Chuvalo
Day 35 – Samir Bannout

Previous Summaries: Week 1 / Week 2 / Week 3 / Week 4

TODAY’S TRAINING INSPIRATION:
SAMIR BANNOUT

For inspiration today, we turn to Samir Bannout, former competitive professional bodybuilder who has made some notable contributions to the sport. The human body is what it is, so it can be difficult to make a notable and groundbreaking contribution to the field, but Bannout did manage to do so in some regards.

While the sport at its pinnacle is characterized by symmetry and proportion, some bodybuilders do become known for setting a standard in one particular area, causing those that follow to attempt to emulate that level of development.

Tom Platz was known for quadricep development. Arnold was the master of proportion and sculpture. In Bannout’s case, his lower back definition was largely what led to the coining of the term “Christmas Tree” to describe the muscles of the middle-lower back.

To this day, all professional bodybuilders now pay great attention to development of the “Christmas Tree.”

But Bannout’s most notable contribution does not lie in that particular innovation. A glimpse at Bannout’s career suggests that he stands as the definition of persistance and self-improvement in pursuit of one’s goals. His placements in the Mr. Olympia competition, year after year, on the way to his eventual victory as the world’s premier bodybuilder in 1983, attest to this fact:

1980: Mr. Olympia – 15th
1981: Mr. Olympia – 9th
1982: Mr. Olympia – 4th
1983: Mr. Olympia – 1st

Rare is the athlete that will push himself continually for years to accelarate at such a pace and become the best in the world, even if only one time.

Race Day is now fast approaching. It is time that I complete a 5K at something other than a brisk jog and make sure that I have not lost my training gains from my earlier running before the back began to give out. Come hell or high water, I will maintain a decent pace and get this train back on the tracks. After all, it’s just pain.

TODAY’S PERFORMANCE

5K Run Time: 20:11

iPod songs during training (shuffle):
1. Huey Lewis and the News – The Power of Love
2. Information Society – Walking Away
3. INXS – Good + Bad Times
4. Jelleestone – Money
5. John Parr – Restless Heart
6. John Mellencamp – What if I Came Knocking
7. WWF – Real American

TRAINING NOTE

All right, that’s more like it. I did the first 1.13 miles at 10 mph, the next mile at 9.5 mph, and the final mile at 9.0 mph. It hurt quite a bit for the back, but it had to be done. In each case, I slowed down a half-mile-an-hour when it felt like I was nearing my limit of discomfort at the current pace. When I was done the 3.13 miles, though, I still felt like I had something left. I don’t think a personal best on race day is out of the question. I’ll do a few more 5K runs over the next few days and then try to give the back as much rest as it can get before I throw down on the big day.

HOLD UP…ROUND 2

5K Run Time: 21:58

iPod songs during training (shuffle):
1. Kenny Loggins – Danger Zone
2. Kenny Loggins – I’m Free (Heaven Helps the Man)
3. Kelly Clarkson – Miss Independent
4. Khaled – We Taking Over
5. The Killers – Somebody Told Me
6. Kim Wilde – Say You Really Want Me
7. Kim Wilde – Another Step

TODAY’S TRAINING INSPIRATION:
GEORGE CHUVALO

As Hollywood legend has it, upon viewing Muhammad Ali vs. Chuck Weppner, Sylvester Stallone was inspired to write Rocky, the story of an underdog and outclassed fighter who gets a title shot and wills himself to go the distance.

But the screenplay could have been very easily based on George Chuvalo vs. Muhammad Ali, either the first or second time they fought.

In both cases, George Chuvalo went all 15 rounds (12 in the first fight)…without even getting knocked down. In fact, to this day, the former Canadian heavyweight champion is regarded as having had the best chin in the history of boxing or any combat sport, as he was never knocked down once in a boxing career that spanned 93 fights (with a career record of 73-18-2). Sixty-four of his wins were by knockout.

In both fights with Ali, Chuvalo took all the punishment Ali could offer, withstanding barrages of jabs and hooks…and still pushed forward. At the end, much like Apollo Creed in Rocky, Ali was simply left incredulous that he had been unable to finish his opponent (or even knock him to the canvas once).

But what is most inspirational about a man who fought Ali, George Foreman, Joe Frazier, and pretty much every notable heavyweight of his era was not his prowess or heart in the ring, but his strength and will outside of the ring. During the course of his life, he lost three sons to drug overdoses and a wife to suicide in the aftermath.

Since these tragedies, Chuvalo has become an outspoken crusader against drug abuse, with his strength earning him a place among the Order of Canada, the highest honor that can be bestowed upon a Canadian citizen.

An inspiration and a legend inside and outside the ring…George Chuvalo.

Today I am only going after one goal. My back will not let me run. But it won’t stop me from setting new benchmarks elsewhere.

TODAY’S PERFORMANCE

10 Miles on Stationary Bike: 24:00 (flat)

iPod songs during training (shuffle):
1. George Michael – Monkey (Extended)
2. Gowan – All the Lovers in the World
3. Harlequin – I Did it for Love
4. Haywire – Dance Desire
5. Heart – If Looks Could Kill
6. Heart – Wild Child
7. Hinder – How Long
8. Honeymoon Suite – Burning in Love

TRAINING NOTE

Fuck yeah! Absolutely destroyed my personal best on the 10-mile stationary bike ride. Now I’m actually curious what my time would be if I didn’t have the resistance turned up this high. I took about a minute and a half off my best time. Mission accomplished. I can’t run yet with the back spasms, but I’m still moving forward.

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TODAY’S TRAINING INSPIRATION:
DEAN KARNAZES

Today’s training inspiration is Dean Karnazes. He is best known for his jaw-dropping feat of running 50 marathons in 50 days in 50 states, inspiring the documentary and nickname “Ultramarathon Man.”

Like a couple of our other training inspirations, David Goggins and Marshall Ulrich, Dean Karnazes also trains and competes in mind-and-body-torturing ultramarathons that can extend beyond 100 miles.

His victories include the 2004 Badwater Ultramarathon and the 2006 Vermont 100 Miler. The Badwater Ultramarathon is a will-exhausting 135-mile course in sweltering heat that also includes a sapping elevation gain (and loss) over the stretch.

His accomplishments in endurance tests include running 350 miles in 80 hours and 44 minutes, without stopping, among many others that will boggle the mind.

So today’s theme…endurance.

TODAY’S PERFORMANCE

10 Miles on Stationary Bike: 25:22

Jump Rope: 5 Rounds

5K Run Time: 23:29

Weights:
- Standing Barbell Curl (x5)
- Seated Hammer Preacher Dumbbell Curl (x5)
- Overhand Barbell Curl (x5)
- 30s (Biceps) (x3)
- Overhand Forearm Curl (x5)
- Underhand Forearm Curl (x5)

iPod songs during training (shuffle):
1. Bricklin – Walk Away
2. Bruce Springsteen – Cover Me
3. Bruce Springsteen – Lucky Town
4. Bruce Springsteen – Radio Nowhere
5. Bryan Adams – Run to You
6. Bryan Adams and Tina Turner – It’s Only Love
7. Bucci Bag – More Lemonade
8. Cheap Trick – Mighty Wings
9. Christina Aguilera – Genie in a Bottle (Instrumental)
10. Coco Lee – Step In
11. Cyndi Lauper – She Bop
12. Damae ft. Londonbeat – I’ve Been Thinking About You
13. Dead or Alive – Come Home with Me Baby
14. Dead or Alive – DJ Hit that Button
15. Dead or Alive – You Spin Me Round
16. Def Leppard – Slang
17. Dino – I Like it
18. DJ Quik – Bitch Better Have My Money
19. DJ Quik – Sweet Black Pu**y
20. Don Henley – Boys of Summer
21. Dru Hill – How Deep is Your Love
22. Duran Duran – I Don’t Want Your Love
23. Duran Duran – The Wild Boys
24. ELO – Evil Woman
25. Eric Clapton – Forever Man
26. Expose – Come Go With Me
27. Expose – Point of No Return
28. Evanescence – Bring Me to Life
29. Falco – Rock Me Amadeus (Symphonic)
30. Falco – Weiner Blut (Club Remix)
31. The Fixx – Are We Ourselves
32. Fleetwood Mac – Big Love
33. Fleetwood Mac – Big Love (Live)
34. Fleetwood Mac – Everywhere
35. Fleetwood Mac – Go Your Own Way
36. Fleetwood Mac – Little Lies
37. Fleetwood Mac – Seven Wonders
38. Flight of the Conchords – Business Time
39. Flight of the Conchords – Hiphopapotomus vs. Rhymenoceros
40. Flight of the Conchords – She’s So Hot…Boom!
41. Foreigner – Cold as Ice
42. Foreigner – Jukebox Hero
43. Foreigner – Urgent
44. Freez – IOU
45. Genesis – Land of Confusion

TRAINING NOTE

Well, got quite a bit in today. The 5K wasn’t terribly fast, but the idea was to keep it at a “brisk jog” and not push myself into the redline at all, so I guess it was about what I expected. The stationary bike was pretty badass though.

INSPIRATIONAL CLIP

Here are some selected moments from Ultramarathon Man, the story of Dean Karnazes’ 50-state endeavour and the fitness goals it inspired in the people whose lives were touched. If this doesn’t make you get up off the couch and hit the track or the gym or the treadmill…put your finger to your wrist and make sure you have a pulse.

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TODAY’S TRAINING INSPIRATION:
MARK HOWE

If you are the son of a man who holds the career records in virtually all areas in your sport… If you are trying to forge a name for yourself in professional hockey and your father is actually known as Mr. Hockey… You wouldn’t have to be embarrassed if you crumbled under the pressure and expectations. It wouldn’t be the first time…

But imagine if you were one of the rare breed who actually lived up to the virtually unattainable standards set by such a father. It would be the first time. Such is the case of Mark Howe, son of the legendary Gordie Howe who held the NHL records for career goals and points before some guy called Wayne Gretzky came along.

Gordie Howe famously played into his early fifties, one of the many amazing and unprecedented aspects of his career. In like fashion, Mark Howe was one of the most experienced players in the league when he retired at age 40 in 1995, a credit not only to obvious genetics and talent, but to proper conditioning and will to compete. Both Gordie and Mark spent time in the NHL and in the WHA (a competitor league in the 1970s of similar caliber). If Mark’s WHA and NHL numbers are combined, he ended up scoring 405 goals and 1246 points in 1355 games, which would have made him the third highest scoring defenseman in hockey history at the point when he retired.

It is a travesty that Mark Howe currently sits on the outside of the Hockey Hall of Fame when he should be enshrined alongside his father. Much like Bobby and Brett Hull, this father-and-son tandem is one of the rare instances where greatness was achieved in two generations. The first generation as trailblazer, the second generation showing the ability to endure pressure and skate out from long and legendary shadows.

Well, Mark Howe was able to skate out from the shadows of greatness and make his own mark on the hockey world. After yesterday’s beating to the legs, I will be happy to simply skate out from inactivity today and be able to move.

TODAY’S PERFORMANCE

Bench Presses (100% Body Weight): 13 Reps

Stationary Bike: 40 Minutes (no pace)

Weights:
- Flat Bench Press (x5)
- Pec Deck Flyes (x5)

iPod songs during training (custom):
1. Ice Cube and Paul Oakenfold – Get em Up
2. Jay Z and Panjabi MC – Beware of the Boy
3. Naturally 7 – Feel it (in the Air Tonight)
4. Nelly – Boom!
5. Nelly Furtado – Maneater
6. Neneh Cherry – Buffalo Stance
7. No Doubt – Hey Baby
8. Nonpoint – In the Air Tonight
9. NY Confidential – It Really Don’t Matter to Me
10. Oasis vs. Greenday – Wonderwall vs. Boulevard
11. Oingo Boingo – Dead Man’s Party
12. Olivia Newton-John – Physical
13. Orgy – Blue Monday
14. Ozzy Osbourne – I Just Want You
15. Papa Roach – Last Resort
16. Parachute Club – Love is Fire
17. Paul Engemann – Push it to the Limit
18. Paul Lekakis – Boom Boom Boom (Ultimix)
19. Paula Abdul – Straight Up

TRAINING NOTE

Well, the hardest thing to do on the stationary bike was to stick to my plan of not trying very hard. The idea was just to do 40 minutes at a leisurely pace. It was like torture in a way, going slow the whole time, but I guess that is some sort of mental training.

As for the bench press… That was disgusting. Far and away my worst performance on that test. I guess I was just worn out. I have no intention of having such a poor showing there again.

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