TODAY’S TRAINING INSPIRATION:
BOB CICHERILLO

Today’s Colin Timberlake Training Inspiration is a man I have referenced in the past as helping dispel the myth of the bodybuilder as a brainless grunting hulk.

Through his contributions to the radio show and podcast for Pro Bodybuilding Weekly, Bob Cicherillo has done a significant amount to provide an intelligent discussion of bodybuilding and has even, in the past, gone out of his way to show the masses how easily the mob can be manipulated with supplement ads and tried to instill a bit of critical thinking into the gymrat nation.

I have also referred to former Mr. Olympia Samir Bannout as the King of Perseverance for his slow and steady ascent up the bodybuilding ranks. That title could also apply quite well to Bob Cicherillo, who slaved away in the gym for years and years before finally earning his pro card invitation to the Mr. Olympia competition.

After a long string of competitions, dating back to 1981, Cicherillo finally became eligible for the 2002 Mr. Olympia. Bob placed 18th, though he was already on the “seasoned” site of the competition, age-wise. And in this instance, the victory was in making it to the stage for the pinnacle of bodybuilding competitions. He also placed 11th in the 2004 Arnold Classic, once again showing that he belonged on stage among the best in the game.

Bob Cicherillo also has several bodybuilding victories to his credit, among them the AAU Mr. New York State (1983), the NPC Junior Nationals (1987), the NPC USA Championships (2000) and the Masters Pro World (2006).

This final Masters victory qualified him for the Mr. Olympia again that year, but he passed on what he predicted as a 10th place finish to act instead as the emcee of the event.

HAMMERING THE ANVIL…

Back to legs. We’re going to try to get them in more frequently than the areas that I just want to maintain. And as of late, I’ve been splitting upper and lower legs into separate days, which means they’ll be done slightly more infrequently if I don’t focus on getting them in more often. Going back later to do triceps, so that I don’t start spacing things too far apart.

TODAY: LEGS (5-1-5) and TRICEPS (5-1-5)

SEATED LEG PRESS (5 sets)
300 x 10
400 x 6
420 x 5
450 x 3
500 x 2 / 350 x 2

SINGLE LEG SQUATS (3 sets)
- Fast Tempo
Body x 10
Body x 10
Body x 10

SEATED HAMSTRING CURLS (5 sets)
105 x 10
135 x 6
150 x 6
180 x 4
210 x 2 / 120 x 4

SEATED QUAD EXTENSIONS (5 sets)
105 x 10
135 x 7
150 x 6
180 x 5
225 x 4 / 120 x 2

TWISTING DUMBBELL TRICEP KICKBACKS (3 sets)
15 x 8
15 x 7
20 x 5

SKULL CRUSHERS (SUPER CURL BAR) (5 sets)
45 x 10
45 x 8
45 x 6
65 x 4
65 x 4

UNDERHAND GRIP CABLE TRICEP PRESSDOWNS (3 sets)
30 x 7
40 x 6
50 x 4

OVERHAND GRIP CABLE TRICEP PRESSDOWNS (3 sets)
30 x 10
40 x 4
50 x 2 / 30 x 3

SEATED TRICEP EXTENSION (MACHINE) (HAMMER GRIP) (3 sets)
30 x 10
40 x 7
50 x 4

HIGH-INTENSITY-INTERVAL-TRAINING (30 seconds 10 mph / 30 seconds rest)
10 Rounds

TRAINING NOTES

Total Sets (Legs): 18
Total Sets (Triceps): 17

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