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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:
CLAY GUIDA

Today’s Colin Timberlake Training Inspiration is a man who is widely regarded as having one of the best sets of lungs in all of professional MMA. How do you get great cardio?

Train. Train. Train.

His endless gas tank has made Clay Guida a longstanding fan favorite among those that follow the UFC.

Guida’s tireless training has allowed him to step into the Octagon and compete with the best of the best, usually winning, sometimes losing, but never out of his league.

With a pro record of 27-11, some of those wins have come at the expense of Nate Diaz, Mac Danzig and Josh Thomson.

He has also gone the distance with Diego Sanchez, Tyson Griffin, Din Thomas and Gilbert Melendez.

TODAY: BACK (Fast Tempo, 60 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
x 15
x 12
x 10

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
x 10
x 10
x 10

CLOSE GRIP UNDERHAND PULLDOWNS (4 sets)
70 kg x 10
80 kg x 7
80 kg x 10
80 kg x 7

BACK EXTENSIONS (3 sets)
x 40
x 30
x 30

CLOSE GRIP CABLE ROWS (3 sets)
70 kg x 10
80 kg x 8
80 kg x 6

TRAINING NOTES

Total Sets (Back): 16

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TODAY’S TRAINING INSPIRATION:
NATHAN JONES

Today’s Colin Timberlake Training Inspiration is a man who, like yesterday’s inspiration Terry Crews, has capitalized on bodybuilding to become a successful film actor.

Nathan Jones has used his imposing physique to secure roles in Troy, The Condemned, Ong Bak and Fearless, among several other films.

His physique has allowed him, for example, to portray a near-indestructible warrior that strikes fear into the hearts of all opponents on the battlefield (Troy) and a 19th Century American wrestling champion (Fearless).

His acquiring roles in such films is attributable as well to his martial arts training, and he has gone as far as to compete professionally in Japan’s mixed martial arts scene.

Oh yeah, and he also earned a place in WWE for a while.

TODAY: LEGS and CALVES (Fast Tempo, 60 Second Rests)

LEG PRESS (DECLINE MACHINE) (5 sets)
450 x 10
450 x 12
450 x 12
450 x 12
450 x 12

SINGLE LEG SQUATS (per leg) (3 sets)
x 10
x 10
x 10

SEATED HAMSTRING CURLS (5 sets)
100 x 12
140 x 10
140 x 10
140 x 6
120 x 10

QUAD EXTENSIONS (5 sets)
140 x 10
200 x 10
240 x 8
240 x 8
240 x 6

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 12
270 x 10
270 x 12
270 x 12
270 x 12

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 6
270 x 6
270 x 5
270 x 5
270 x 5

SEATED CALF RAISE (5 sets)
100 x 12
100 x 12
100 x 10
100 x 10
100 x 6

TRAINING NOTES

Total Sets (Legs): 18
Total Sets (Calves): 15

INSPIRATIONAL CLIP

And here we get to see a fan-made tribute of the big man in action.

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TODAY’S TRAINING INSPIRATION:
CHUCK NORRIS

Today’s Colin Timberlake Training Inspiration is a man who has exemplified the benefits of dedicated training in numerous avenues of life, from the military to martial arts to a successful film career.

A veteran of the U.S. Air Force, Chuck Norris made a world-renowned name for himself in karate, eventually starring across from none other than Bruce Lee in Way of the Dragon.

This came after amassing an impressive record in martial arts tournaments between 1963 and 1972.

Norris would later capitalize on his physical training and martial arts prowess by starring in films such as Missing in Action, The Octagon, Lone Wolf McQuade and The Hitman.

He also enjoyed some success in turning his love for martial arts into a professional organization and promotion, the World Combat League.

And at the age of 70, he could still kick most of our asses with both hands tied behind his back.

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

ARNOLD DUMBBELL PRESS (5 sets)
60 x 6
60 x 5
60 x 4
60 x 4
60 x 3

DUMBBELL LATERAL RAISE (5 sets)
30 x 5
30 x 5
30 x 5
30 x 4
30 x 5

DUMBBELL FORWARD RAISE (5 sets)
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5

REAR DELT FLYES (PEC DECK) (HORIZONTAL GRIP) (5 sets)
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

2.0 MILE RUN
- 14:33

TRAINING NOTES

Total Sets (Shoulders): 20

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TODAY’S TRAINING INSPIRATION:
TERRY CREWS

Today’s Colin Timberlake Training Inspiration is a man who has combined some very successful bodybuilding with a good measure of acting talent to become a rising star in both comedy and action films.

Impressively, the film career is a seeming afterthought to original career, a successful stint as an NFL linebacker, where he suited up for the LA Rams, San Diego Chargers and Washington Redskins.

Terry Crews has attained sufficient stature that he has earned top billing in The Expendables, along with such action luminaries as Sylvester Stallone, Jet Li, Jason Statham, Mickey Rourke, Bruce Willis and Dolph Lundgren.

Crews has put in his time both in the gym and in the acting studio, allowing him to enjoy success whether the role demands muscles or acting chops.

His credits include appearances in Training Day, Click, Street Kings, The Longest Yard and Terminator: Salvation.

TODAY: 10K RUN

10K RUN
- 47:55
Mile 1: 7:12
Mile 2: 7:36
Mile 3: 7:42
Mile 4: 7:49
Mile 5: 7:38
Mile 6: 7:55

TRAINING NOTES

Total Sets (Body): Zero

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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:
JOE CARTER

Today’s Colin Timberlake Training Inspiration is a man who authored quite possibly the greatest home run in baseball history.

Listed among the great homers, along with Babe Ruth calling his shot and Kirk Gibson’s clutch homer, is Joe Carter’s World Series winning home run in 1993.

While Carter’s walk-off home run ended the ‘93 series against the Philadelphia Phillies, Carter was also part of the Series-winning 1992 Toronto Blue Jays squad.

With 396 home runs in his career and 1,445 RBI’s, Carter was one of the most consistent and productive players of his era.

He was a five-time All-Star and two-time Silver Slugger selection.

Over 16 major league seasons, Carter played in 2,189 games and twice led the league in At-Bats, and once in RBI’s.

TODAY: CARDIO

2.0 Miles
- 14:41

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
CLINT BENEDICT

Today’s Colin Timberlake Training Inspiration is a man whose goaltending during the formative years of the National Hockey League was legendary and possibly unrivaled. However, today the annual award given for the best goaltender in the league is named after Georges Vezina, one of his stellar contemporaries, and so Clint Benedict has been largely forgotten in the many decades since.

Such should not be the case.

Benedict played 13 seasons in the NHL between 1917 and 1930, and led the league in games played for nine of them. He led the league in wins for six consecutive campaigns and retired with 190-143-28 back in an era when seasons could be as short as 18 games.

Six times he led the league in goals against average and seven times in shutouts, twice posting eleven or more in a season. In 1926-27 for the Montreal Maroons, Benedict played in 43 games and recorded 13 shutouts, meaning pretty much that every fourth time he stepped on the ice, his team would not allow a single goal. His 57 career shutouts still have him among the top 20 in league history despite the brief length of the seasons in which he played.

He backstopped his teams to three Stanley Cups Furthermore, while Jacques Plante is credited as the first goaltender to regularly wear a face mask during game play, the very first time this innovation was used was February 20, 1930…by Clint Benedict.

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

FLAT DUMBBELL PRESS (5 sets)
60 x 12
100 x 5
100 x 3
80 x 10
80 x 8

FLAT DUMBBELL FLYES (5 sets)
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

INCLINE DUMBBELL PRESS (5 sets)
60 x 8
60 x 7
60 x 7
60 x 7
60 x 7

DOWNWARD CABLE FLYES (per arm) (5 sets)
60 x 8
60 x 6
60 x 6
60 x 5
60 x 6

SEATED CALF RAISE (5 sets)
120 x 15
120 x 13
120 x 10
120 x 10
120 x 10

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 20
180 x 20
180 x 15
180 x 20
180 x 15

REVERSE LEG CALF PRESS (DECLINE) (5 sets)
180 x 15
180 x 15
180 x 12
180 x 12
180 x 12

HANGING BENT LEG RAISE (5 sets)
x 16
x 16
x 16
x 16
x 16

HANGING BENT LEG OBLIQUE RAISE (2 sets)
x 12
x 12

BACK EXTENSIONS (3 sets)
x 40
x 30
x 30

TRAINING NOTES

Total Sets (Chest): 20
Total Sets (Calves): 15
Total Sets (Abs): 7
Total Sets (Other): 3

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TODAY’S TRAINING INSPIRATION:
CHRIS NILAN

Today’s Colin Timberlake Training Inspiration is a man who, in the 1980s, established himself as one of the greatest tough guys and scrappers in the history of hockey.

Chris Nilan was known as “Knuckles” and a nickname like that is not bestowed lightly in the NHL.

Nilan brought one of the most physical and fearless brands of hockey the league had ever seen. He twice led the league in penalty minutes (in 1983-84 and 1984-85) and crossed the 300-minute mark three times in his career (and recorded 200 or more minutes in seven more seasons).

Nilan played for 13 years and during this stretch, he accumulated 3,043 penalty minutes, placing him 9th on the all-time list.

And Nilan made an impact not only with his fists, but also with his skills. In his 688 games, he scored 110 goals, including 21 in the 1984-85 season.

He was a significant component of the 1986 Montreal Canadiens team that won the Stanley Cup, and appeared in 111 playoff games in his career, where he naturally recorded another 541 penalty minutes.

TODAY: CARDIO

2.0 MILE RUN
- 14:52

TRAINING NOTES

Total Sets (Body): Zero

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TODAY’S TRAINING INSPIRATION:
ADAM OATES

Today’s Colin Timberlake Training Inspiration is a man who established himself as one of the greatest hockey playmakers of his generation, and by the time he retired from the game at the age of 41, a testament to his conditioning regimen, he had etched out a name as one of the greatest playmakers of all time.

Adam Oates was an NHL superstar with the St. Louis Blues and Boston Bruins, where he was responsible for setting up many of the goals scored by Brett Hull and Cam Neely,

In 1992-93 with the Bruins, he led the NHL with 97 assists, and became one of the few players to ever score 140 points in a season (he scored 142) and joined an even shorter list of players to flirt with 100 assists in a single year. This was one of three seasons during which he led the league in assists.

Oates played in 19 NHL seasons and retired as one of the game’s all-time scoring leaders, with 1,079 assists and 1,420 points in his 1,337 games.

Oates was also a potent offensive threat in the platyoffs, when the stakes were at their highest. In 153 games, he recorded 114 assists and 156 points.

TODAY: LEGS (Fast Tempo, 60 Second Rests)
and SHOULDERS (Fast Tempo, 60 Second Rests)

LEG PRESS (DECLINE) (5 sets)
360 x 15
450 x 15
450 x 15
450 x 15
450 x 15

SINGLE LEG SQUATS (per leg) (2 sets)
x 10
x 10

SEATED HAMSTRING CURLS (5 sets)
110 x 15
130 x 10
130 x 10
130 x 10
130 x 10

ARNOLD DUMBBELL PRESS (5 sets)
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

DUMBBELL LATERAL RAISE (5 sets)
12 x 15
12 x 15
12 x 15
12 x 15
12 x 15

DUMBBELL FORWARD RAISE (2 sets)
12 x 15
12 x 15

TRAINING NOTES

Total Sets (Legs): 12
Total Sets (Shoulders): 12

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