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TODAY’S TRAINING INSPIRATION:
CHAEL SONNEN

Today’s Colin Timberlake Training Inspiration is a man who has, as of late, exemplified the traits of hard training and rising to the occasion.

At UFC 109 in February, heavy underdog Chael Sonnen defeated perennial contender Nate Marquardt to earn a title shot against Anderson Silva, a man undefeated since joining the UFC in 2006.

Not only was Silva considered unbeatable, but it was thought virually impossible to win a round against him.

In their five-round championship match at UFC 117, massive underdog Chael Sonnen shocked the sports community by dominating Silva for each of the first four rounds, winning the fight standing up and on the ground.

Now, Chael Sonnen is not without his flaws, and those include a tendency to fall into submissions late in fights that he is winning. And midway through the fifth and final round, that is exactly what happened. Anderson Silva retained his title with a triangle choke but Sonnen had nonetheless announced his presence as unquestionably one of the world’s best at 185 pounds.

With a career record of 24-11-1, Sonnen has also defeated such notable opponents as Paulo Filho, Yushin Okami, Dan Miller, Tim Credeur and Amar Suloev.

His MMA career followed a successful run in amateur wrestling as an NCAA Division I All-American for the University of Oregon. He also earned a spot on the U.S. Olympic team as an alternate.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

UNDERHAND DUMBBELL CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

HAMMER DUMBBELL CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

TRAINING NOTES

Total Sets (Biceps): 10

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TODAY’S TRAINING INSPIRATION:
JOHNNY CHAN

Today’s Colin Timberlake Training Inspiration is a man who, among famed professional poker players, stands out for merely being in decent physical condition.

In fact, Johnny Chan is in very good shape, being a non-drinker and non-smoker, as well as training physically.

But most impressive of all is the training and discipline he has applied to his chosen profession.

The last man to ever win consecutive titles at the World Series of Poker main event (1988 and 1989), Chan has shown an incredible ability to maintain focus and dedication for extended periods of time.

These qualities have earned him ten “bracelets” for winning tournaments and placed him among the greatest professional card players of all time.

In addition to his winnings at the table, Chan also earned a role across from Matt Damon in the film Rounders, which also features footage of his legendary main event victories.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

HAMMER DUMBBELL CURLS (5 sets)
50 x 8
50 x 6
50 x 7
50 x 6
50 x 6

UNDERHAND DUMBBELL CURLS (5 sets)
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

TRAINING NOTES

Total Sets (Biceps): 10

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TODAY’S TRAINING INSPIRATION:
KEITH ACTON

Today’s Colin Timberlake Training Inspiration is a man who, despite being one of the league’s smallest players at 5’8” and 170 pounds, enjoyed a long NHL career during which he showed both scoring prowess and a strong physical game.

Keith Acton would play in 1,023 games over his 15 NHL seasons, accumulating 226 goals and 584 points. Just as importantly, he racked up 1,172 minutes in penalties with his physical and agitating play.

Acton was particularly effective in 1981-82 with the Montreal Canadiens, scoring 36 goals and 88 points, one of five straight seasons where he scored 50 points or more. He was also an impressive +48 for the year.

He would also go on to lengthy and effective stints with the Minnesota North Stars and Philadelphia Flyers, and also play a role in the Edmonton Oilers’ Stanley Cup victory in 1988.

His effective play would also earn him a berth in the 1982 All-Star Game. He has since converted his knowledge of the game into a successful NHL coaching career.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

UNDERHAND DUMBBELL CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

HAMMER DUMBBELL CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 8
35 x 8

TRAINING NOTES

Total Sets (TBD): TBD

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TODAY’S TRAINING INSPIRATION:
HAROLD SNEPSTS

Today’s Colin Timberlake Training Inspiration is a man whose tireless work ethic on the ice made him a fan favorite for the Vancouver Canucks as well as the other three teams he played for during his 17-year NHL career.

Harold Snepsts suited up for 1,033 games in an NHL uniform, and made an impact throughout the league with his driven play in one of the most underappreciated roles in the game. Snepsts was a physical, hard-hitting stay-at-home defenseman, the type of player who keeps pucks out of his own net rather than filling the opposition goal.

He would accumulate 2,009 penalty minutes with his physical brand of hockey, placing him among the all-time leaders in that category.

Snepsts played an integral role in the Vancouver Canucks’ improbable run to the 1982 Stanley Cup Finals, considered one of the greatest overachievements and Cinderella stories in NHL history. Snepsts and his band of workmanlike teammates defied the odds and cleared a path to the finals before running into arguably the most fearsome team in hockey history, the New York Islanders dynasty of the late 1970s and early 1980s.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

HAMMER DUMBBELL CURL (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

UNDERHAND DUMBBELL CURL (1 set)
35 x 10

TRAINING NOTES

Total Sets (Biceps): 6

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TODAY’S TRAINING INSPIRATION:
GARY “SUITCASE” SMITH

Today’s Colin Timberlake Training Inspiration is a man who was one of the hardest working goaltenders of the 1960s and 1970s, but whose name has fallen by the wayside in the history books because he played almost exclusively for weak teams.

Gary Smith was known as “Suitcase Smith” due to the frequency with which he was traded. In a career that spanned 15 NHL and WHA seasons, Suitcase played for eight different teams, during which time he played in 554 games and accumulated 180 wins. But for every team that let Smith go, there was a team that knew he would add value to their roster.

Twice, Smith led all NHL goaltenders in games played, with 71 in 1970-71 and 72 in 1974-75, one of the consummate workhorses of his era. He was 2nd in games played another season, and 3rd in yet another.

The losses piled up as he guarded the net for losing franchises like the Oakland Seals, California Golden Seals, and recent expansion teams like the Vancouver Canucks, Winnipeg Jets and Washington Capitals.

But despite the general low caliber of the teams in front of him, Gary Smith got his share of wins as well, and in 1974-75 led the Vancouver Canucks to their first division title, posting a record of 32-24-9.

Gary Smith shared in the Vezina Trophy in 1971-72 as a key member of a strong goaltending tandem with the Chicago Blackhawks and played in the 1975 All-Star Game.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

DUMBBELL HAMMER CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

DUMBBELL UNDERHAND CURLS (5 sets)
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

TRAINING NOTES

Total Sets (Biceps): 10

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TODAY’S TRAINING INSPIRATION:
SONNY LANDHAM

Today’s Colin Timberlake Training Inspiration is a man whose training allowed him to build a physique that matched his imposing glare, earning him a notable acting career and starring roles opposite Sylvester Stallone and Arnold Schwarzenegger.

Sonny Landham was one of a crew of destructive commandos led by Schwarzenegger in Predator, taking on an alien that preyed on humans for sport. While the cast was filled with legendary bodybuilders (Schwarzenegger, Carl Weathers and Jesse Ventura included), Landham had trained to the point where he was physically able to hold his own on screen and indeed provided one of the most credible threats to the Predator.

Fast forward one year and Landham was the villain in Lock Up, a hardcore criminal ruling the yard of the prison to which Stallone is sent. Once again, Landham squares off with Hollywood’s physical best and is not out of place.

Landham would appear in future films such as Action Jackson, capitalizing on his threatening appearance.

The fact that he had an appearance imposing enough to garner such roles is a testament, however, to his commitment to developing a physique and image on which he could so capitalize.

In the 1980s, if you need a tough Native American S.O.B., you called Sonny Landham.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)
and CARDIO

HAMMER DUMBBELL CURLS (5 sets)
35 x 100
35 x 100
35 x 100
35 x 100
35 x 100

UNDERHAND DUMBBELL CURLS (5 sets)
35 x 100
35 x 100
35 x 100
35 x 100
35 x 100

5K RUN
- 24:00

TRAINING NOTES

Total Sets (TBD): TBD

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TODAY’S TRAINING INSPIRATION:
MANUTE BOL

Today’s Colin Timberlake Training Inspiration is a man who passed away a week ago, far too young at the age of 47, but not before leaving a strong legacy in the NBA.

Manute Bol stood at 7′7″ and was the tallest player in the history of the NBA.

When he was drafted into the NBA from Sudan, he made sure to develop his skills to the point where he was not merely a tree planted on the floor, present only for his height.

He capitalized on his height though, no doubt about that. He became one of the league’s premier shot blockers and was named to the 1986 NBA 2nd All-Defensive Team when he set the league record for rookie shot blocking.

Also, during his time after arriving in America, Bol worked studiously at learning and improving his English, having to develop a skill that came naturally to virtually all competitors in the league.

Bol enjoyed a 10-year career in the NBA, playing for the Washington Bullets, Golden State Warriors, Philadelphia 76ers and Miami Heat. He retired with by far the highest blocks-per-minute ratio in league history, and was 14th in career blocked shots.

And he was also widely revered as one of the nicest guys in the game.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)
and ABS (Fast Tempo, 60 Second Rests)

PREACHER HAMMER DUMBBELL CURLS (5 sets)
40 x 10
50 x 8
50 x 6
50 x 6
50 x 6

PREACHER UNDERHAND DUMBBELL CURLS (5 sets)
40 x 8
40 x 8
50 x 5
50 x 5
50 x 4

TWISTING INCLINE SUSPENDED-LEGS DUMBBELL CURLS (5 sets)
30 x 10
30 x 10
40 x 5
40 x 5
40 x 4

DECLINE TWISTING CRUNCHES (4 sets)
x 30
x 20
x 20
x 20

HANGING BENT LEG RAISES (4 sets)
x 20
x 20
x 16
x 16

TRAINING NOTES

Total Sets (Biceps): 15
Total Sets (Abs): 8

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TODAY’S TRAINING INSPIRATION:
GUY MEZGER

Today’s Colin Timberlake Training Inspiration is a man who, though less celebrated than early UFC champions such as Randy Couture or Royce Gracie, established himself with a long career as one of the best competitors in the formative history of mixed martial arts.

Guy Mezger debuted in UFC 4 all the way back in 1994, and went on to a 46-fight career that saw him post a record of 30-14-2. He was a member of the famed Lions Den training team, headed by Ken Shamrock. The camp was legendary for its hard sparring and punishing preparation.

Mezger accumulated wins over some highly notable opponents, including Tito Ortiz, Semmy Schilt, Yuki Kondo and Egan Inoue.

He also fearlessly battled with the likes of Antonio Rogerio Nogueira, Wanderlei Silva, Kazushi Sakuraba, Chuck Liddell, Ricardo Arona and Masakatsu Funaki.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)
and 10K RUN

HAMMER DUMBBELL CURLS (5 sets)
50 x 10
50 x 10
50 x 8
50 x 8
50 x 7

UNDERHAND DUMBBELL CURLS (5 sets)
50 x 5
50 x 4
50 x 4
50 x 4
50 x 4

10K RUN
- Approx. 46:00

TRAINING NOTES

Total Sets (Biceps): 10

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TODAY’S TRAINING INSPIRATION:
CHUCK LIDDELL

Today’s Colin Timberlake Training Inspiration is a man who was just inducted into the UFC Hall of Fame, and for very good reason.

Tonight, mixed martial arts legend Chuck Liddell steps into the Octagon at the age of 40 to battle against Rich Franklin, and despite being 40 appears to have trained himself to be in quite possibly the best shape of his professional career.

Despite having had a reputation as a man whose partying lifestyle may have taken away from his training, Liddell’s conditioning has not been an issue in his fights, and he has fought the best of the best during his years in MMA and his run as the light heavyweight champion.

In his storied career, Liddell holds victories over Randy Couture (twice), Wanderlei Silva, Jose “Pele” Landi-Johns, Renato “Babalu” Sobral (twice), Tito Ortiz (twice), Jeff Monson, Kevin Randleman, Guy Mezger, Vitor Belfort, Alistair Overeem, Jeremy Horn, Murilo Bustamante and Amar Suloev. His professional record currently stands at 21-7, a remarkable win ratio given the level of competition he has consistently faced.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)
and CARDIO

HAMMER DUMBBELL CURL (3 sets)
50 x 8
50 x 8
50 x 8

UNDERHAND DUMBBELL CURL (3 sets)
50 x 5
50 x 5
50 x 5

7.0 MILE RUN / 54:16
- 1st Mile: 7:13
- 2nd Mile: 7:41
- 3rd Mile: 7:48
- 4th Mile: 7:56
- 5th Mile: 8:02
- 6th Mile: 7:54
- 7th Mile: 7:40

TRAINING NOTES

Total Sets (Biceps): 6

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TODAY’S TRAINING INSPIRATION:
ANTHONY PEROSH

Today’s Colin Timberlake Training Inspiration is a man who pretty much got his ass kicked at UFC 110 in February 2010, but gained more fans than he lost in the process.

When Mirko “Cro Cop” Filipovic saw his opponent withdraw from their match only a day or two before the scheduled event, the UFC had to scramble to find a replacement to fight the MMA heavyweight legend.

The UFC’s search for a willing opponent ended with Anthony Perosh, a man who normally fights as a light heavyweight in the 205-pound division. Despite a significant disadvantage in size, experience and pretty much everything else, Perosh stepped up to the plate and took on one of the most feared strikers in the history of the sport.

For the first round, Cro Cop battered Perosh, opening a gash that was leaking blood all over the Octagon. To everyone’s surprise, Perosh rose from his stool to return to battle for a second round. Again, Perosh was beaten mercilessly, but did not quit, retreat or tap out. At the end of the second round, the fight was stopped by the doctors due to Perosh’s wounds, but not at his request.

Perosh had entered the fight with a 10-5 career record, with his most notable opponent having been Jeff Monson (to whom he lost by TKO in the first round). Cro Cop, on the other hand, entered the match with a record of 25-7-2 (1 NC) that included wins over the likes of Josh Barnett (three times), Wanderlei Silva and Igor Vovchanchyn.

TODAY: BICEPS (Fast Tempo, 60 Second Rests)
and FOREARMS (Fast Tempo, 60 Second Rests)
and HALF MARATHON

PREACHER HAMMER DUMBBELL CURLS (5 sets)
30 x 12
50 x 5
50 x 5
50 x 4
50 x 4

PREACHER UNDERHAND DUMBBELL CURLS (5 sets)
30 x 12
30 x 10
30 x 15
30 x 10
30 x 10

TWISTING INCLINE SUSPENDED-LEGS DUMBBELL CURLS (3 sets)
30 x 8
30 x 8
30 x 8

OVERHAND BARBELL CURLS (3 sets)
45 x 15
45 x 15
45 x 15

UNDERHAND FOREARM BARBELL CURLS (4 sets)
45 x 20
45 x 15
45 x 10
45 x 10

HALF MARATHON
- 13.1 Miles / 1:58:29
- 1st 10K: 54:02
- 2nd 10K: 59:02

TRAINING NOTES

Total Sets (Biceps): 16
Total Sets (Forearms): 4

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