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TODAY’S TRAINING INSPIRATION:
MEGHAN AGOSTA

Today’s Colin Timberlake Training Inspiration is a woman who is, after the 2010 Winter Olympics in Vancouver, a two-time Olympian and a two-time gold medal winner in women’s hockey.

Meghan Agosta is not only a double gold medalist, however.

After an outstanding Olympic performance for which she was named the MVP of the tournament, she is now the record holder for the most goals (nine) scored in a single Olympic Games. She would add six assists for 15 points and would score two hat tricks in Vancouver.

Having contributed significantly to two Olympic golds for Canada, she has also been a dominant player at the World Championships, where she has earned a gold medal and two silvers…and counting.

TODAY: BICEPS (Fast Tempo, 90 Second Rests)
and CHEST (Fast Tempo, 90 Second Rests)

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

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

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

FLAT DUMBBELL PRESS (5 sets)
50 x 12
90 x 5
90 x 4
80 x 7
80 x 5

PEC DECK (3 sets)
100 x 10
100 x 10
100 x 10

TRAINING NOTES

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

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TODAY’S TRAINING INSPIRATION:
KEVIN MARTIN

Today’s Colin Timberlake Training Inspiration is a man who has excelled at unprecedented levels in curling. While the sport not typically revered for its fitness levels, Kevin Martin has done a great deal to redeem the image of curling athletes.

While the mental focus and technique required to succeed in the sport have never been questioned, Martin’s appearance at the 2010 Winter Olympics in Vancouver as one of the oldest athletes at the games (age 43) and one of the fittest curlers on the men’s side set a strong precedent for athletes over 40.

Especially since he won the Olympic gold medal.

The 2010 gold was the final piece in a trophy case that really has no room left. It was his second Olympic medal after a silver in 2002, and he has won the Tim Horton’s Brier as Canadian champion four times (with a silver and two bronzes in the event as well).

He has also won the World Curling Championships (2008) and taken home silver at the event an additional two teams, going back to 1991 for his first one.

TODAY: CHEST (Fast Tempo, 90 Second Rests)
and CARDIO

FLAT DUMBBELL PRESS (5 sets)
65 x 10
100 x 4
90 x 4
90 x 5
80 x 8

FLAT DUMBBELL FLYES (5 sets)
40 x 10
70 x 5
70 x 5
70 x 5
70 x 6

DOWNWARD CABLE FLYES (5 sets)
50 x 12
60 x 8
60 x 7
60 x 7
60 x 6

TREADMILL
- 2 Miles / 15 Minutes

TRAINING NOTES

Total Sets (Chest): 15

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TODAY’S TRAINING INSPIRATION:
BONNIE BLAIR

Today’s Colin Timberlake Training Inspiration is a woman who, over the course of four separate Olympic Winter Games, achieved more than almost any athlete in the history of the competition.

In doing so, she provided a memorable example of the results that can be achieved with strong focus, dedication and committed training.

One of the most elite and rigorously trained speed skaters of all time, Bonnie Blair won six Olympic medals between 1988 and 1994, five of them gold, as she attained complete mastery over the 500m and 1000m speed skating events.

A member of the United States Olympic Hall of Fame, her six medals allowed her to retire as the most decorate Winter Olympian in U.S. history.

TODAY: CHEST (Fast Tempo, 90 Second Rests)

BENCH PRESS (3 sets)
135 x 15
225 x 4
225 x 4

FLAT DUMBBELL PRESS (3 sets)
70 x 10
90 x 6
90 x 4

FLAT DUMBBELL FLYES (3 sets)
70 x 5
70 x 5
70 x 4

INCLINE DUMBBELL PRESS (3 sets)
60 x 10
60 x 10
60 x 8

DECLINE DUMBBELL PRESS (3 sets)
60 x 10
60 x 8
60 x 10

PEC DECK (3 sets)
130 x 10
145 x 10
160 x 10

TRAINING NOTES

Total Sets (Chest): 18

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TODAY’S TRAINING INSPIRATION:
HUBERTUS VON HOHENLOHE

Today’s Colin Timberlake Training Inspiration is a man who recently participated in the 2010 Winter Olympics in Vancouver in the Men’s Giant Slalom.

Hubertus Von Hohenlohe finished 86th in his event on Feb. 23, 2010, well out of medal contention.

However, Von Hohenlohe was a notable participant in the Games in that he was the one and only athlete representing Mexico at the competition…in any sport.

Clearly, the man’s training paid off by earning him a spot in the most elite competition in the world as the top representative of Mexico.

However, even more importantly, his hard work allowed a nation its only opportunity to participate in the Olympic Games and gave its population something to cheer for.

TODAY: Chest (Fast Tempo, 90 Second Rests)
and ABS (Fast Tempo, 90 Second Rests)
and CARDIO

BENCH PRESS (3 sets)
135 x 20
135 x 20
135 x 20

FLAT DUMBBELL PRESS (3 sets)
60 x 10
60 x 10
60 x 10

PEC DECK (3 sets)
130 x 12
130 x 10
130 x 10

HANGING BENT LEG RAISES (5 sets)
x 20
x 20
x 20
x 20
x 20

JUMP ROPE (3 Minute Rounds)
- 6 Rounds

TRAINING NOTES

Total Sets (Chest): 9
Total Sets (Abs): 5

Today was a pretty abbreviated workout. I fought through some injuries and soreness yesterday, thanks largely to the inspirational skating performance of Joannie Rochette at the Olympics – hell, if she can skate through that – but the pain barrier is turning from a heavy door to a brick wall. I did what I could today…

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TODAY’S TRAINING INSPIRATION:
KEN READ

Today’s Colin Timberlake Training Inspiration is a man who helped bring skiing to the forefront of the Canadian athletic culture, by being a leader of the “Crazy Canucks” national ski team from 1974 to 1983.

Ken Read was a five-time Canadian ski champion, and twice competed in the Winter Olympics for his country.

In 1975, he won at Val D’Isere, and became not only the first Canadian but the first North American to win a World Cup downhill event.

He won multiple events in both 1978 and 1980, and in 1978 was given the Lou Marsh Award as the top athlete in all of Canada.

In 1991 for both his work on the slopes and his efforts to inspire young athletes and advance their development, he was named to the Order of Canada.

TODAY: CHEST (Fast Tempo, 90 Second Rests)
and CARDIO

FLAT DUMBBELL PRESS (5 sets)
50 x 10
90 x 9
90 x 7
90 x 5
70 x 9

FLAT DUMBBELL FLYES (5 sets)
50 x 10
70 x 4
70 x 4
70 x 4
50 x 8

INCLINE DUMBBELL PRESS (3 sets)
50 x 10
50 x 10
50 x 10

DECLINE DUMBBELL PRESS (3 sets)
50 x 10
50 x 10
50 x 10

TREADMILL TABATA
- Speed 10.0 mph, Incline 0.0-10.0
1 Tabata / 4 Minutes

TRAINING NOTES

Total Sets (Chest): 16

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TODAY’S TRAINING INSPIRATION:
SCOTT HAMILTON

Today’s Colin Timberlake Training Inspiration is a man who may go down in history as the single greatest performer in one of the most physically and mentally taxing sports available: figure skating.

Scott Hamilton saw the fruits of his daily dedication and focus when he went on a virtually unparalleled run of success in the early 1980s.

From 1981 through 1984, he enjoyed a run where he won every single tournament that he entered, including four straight U.S. Championships, four straight World Championships, and the 1984 Winter Olympics in Sarajevo.

During this period he also won the two Skate America competitions in which he participated, as well as Skate Canada International.

Life after competitive skating saw Hamilton succeed in some other inspiring endeavors, not the least of which was a victory over testicular cancer.

TODAY: CHEST (Fast Tempo, 90 Second Rests)
and ABS (Fast Tempo, 90 Second Rests)

BENCH PRESS (5 sets)
135 x 12
245 x 3
225 x 4
225 x 3
135 x 15

FLAT DUMBBELL FLYES (5 sets)
50 x 10
70 x 5
80 x 2
70 x 4
70 x 4

CRUNCHES (2 sets)
x 60
x 60

SINGLE STRAIGHT LEG RAISES (2 sets)
x 60
x 60

TRAINING NOTES

Total Sets (Chest): 10
Total Sets (Abs): 4

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TODAY’S TRAINING INSPIRATION:
BILL BARBER

Today’s Colin Timberlake Training Inspiration is a man who was responsible for providing a great measure of the skill on the toughest and most violent team in the NHL during the 1970s.

With the likes of Dave Schultz setting penalty minute records and intimidating opposing squads into submission, it was up to Bobby Clarke and today’s training inspiration, Bill Barber, to fill the opposing net with pucks while the players were cowering in fear.

Barber was no wimp, of course. He accumulated 104 penalty minutes in 1975-76, a campaign during which he also set career highs with 50 goals and 112 points.

He scored 30 or more goals in nine of his first ten seasons, and finished his career with 420 goals, 883 points, six All-Star Game appearances and a ticket to the Hockey Hall of Fame.

Barber was at his best in the playoffs, with 108 points in 129 games, and a key role in the Flyers’ back-to-back Stanley Cups in 1974 and 1975.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)

BENCH PRESS (5 sets)
- Fast Tempo, 90 Second Rests
135 x 12
225 x 5
225 x 4
225 x 4
245 x 1

FLAT DUMBBELL FLYES (5 sets)
30 x 7
40 x 5
40 x 5
40 x 4
40 x 4

DECLINE DUMBBELL PRESS (3 sets)
40 x 5
50 x 4
50 x 4

INCLINE DUMBBELL PRESS (3 sets)
50 x 4
50 x 4
50 x 4

10K RUN
- Moderate Pace, 48:30

TRAINING NOTES

Total Sets (Chest): 16

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TODAY’S TRAINING INSPIRATION:
NOLAN BAUMGARTNER

Today’s Colin Timberlake Training Inspiration is a man who has, despite a good measure of talent and a record of good performance at the NHL level, spent the vast majority of his career embracing the Crash Davis-like role of mentoring up-and-comers at the minor league level.

Having played in parts of 10 NHL seasons, but with all but one of those seasons involving less than 20 appearances on the ice, Baumgartner was recently called up by the Vancouver Canucks from the AHL’s Manitoba Moose to bolster an injury-riddled blueline as the team pushes for the division championship down the stretch.

This has followed a strong minor league season for Baumgartner, where he just appeared in the AHL All-Star Game as captain of the Canadian All-Star Team for the league, and scored a goal in the game.

In the 2005-06 seaon with the Vancouver Canucks, Baumgartner appeared in 70 games and accumulate 34 points while going +11 on the season (on the ice for 11 more even strength goals for his team than against). Numbers like that, especially in today’s game with fewer and fewer scoring defensemen (especially who can be a plus-player to boot), will generally net a player a multi-year contract at the NHL level.

It earned Baumgartner a pink slip and only 13 games split between two different teams the next season, his last NHL icetime until big league injuries provided an opportunity to reward the man for his perseverance and dedication to the game. After years of mentoring prospects, Baumgartner is back in The Show.

In addition to his 132 NHL regular season games, Baumgartner has added 969 games in the minors and juniors, making him one of the most experienced active defensemen in professional hockey.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)
and CARDIO

FLAT DUMBBELL FLYES (5 sets)
30 x 8
40 x 5
40 x 5
40 x 4
40 x 4

FLAT DUMBBELL PRESS (3 sets)
40 x 5
40 x 5
40 x 5

DECLINE DUMBBELL PRESS (3 sets)
40 x 5
40 x 5
40 x 5

INCLINE DUMBBELL PRESS (3 sets)
40 x 5
40 x 5
40 x 4

STATIONARY BIKE
- Resistance 10/25
30 Minutes / 12.14 Miles / 399 Cal

TRAINING NOTES

Total Sets (Chest): 14

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TODAY’S TRAINING INSPIRATION:
CRAIG RAMSAY

Today’s Colin Timberlake Training Inspiration is a man who achieved a great deal in the game of hockey, all while flying quite a bit under the radar.

Craig Ramsay showed incredible durability and the ability to fight through aches and injuries in putting together one of the longest ironman streaks of consecutive games in NHL history: 776.

He also achieved the feat of playing a long and successful career while remaining with a single team. Ramsey played all 1,070 of his NHL games over 14 seasons with the Buffalo Sabres.

Perhaps most impressively, he excelled in the critical but uncelebrated role of defensive forward, responsible for shutting down the opposition’s top scoring talent. One of the best in the game at his specialty, he was rewarded with the Frank J. Selke Trophy in 1985, given to the league’s best shut-down man.

He also earned a spot in the 1976 All-Star Game and, in addition to his defensive prowess, was a solid offensive contributor to the success of his team as well. Ramsay retired with impressive totals of 252 goals and 672 points. He also boasted one of the lowest career penalty minute totals ever for a career of such length, his mere 201 minutes indicating that he rarely put his team shorthanded.

In 1973-74, he actually played the entire season (78 games) without receiving a single penalty.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)
and CARDIO

BENCH PRESS (5 sets)
- Fast Tempo, 60 Second Rests
135 x 12
245 x 3
225 x 4
225 x 3
225 x 3

FLAT DUMBBELL FLYES (3 sets)
30 x 6
40 x 5
40 x 4

PEC DECK (3 sets)
- Fast Tempo, 60 Second Rests
“10″ x 8
“10″ x 10
“10″ x 10

10K RUN
- Relaxed Pace, Approx 50 Minutes

TRAINING NOTES

Total Sets (Chest): 11

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TODAY’S TRAINING INSPIRATION:
CHRIS LYTLE

Today’s Colin Timberlake Training Inspiration is a man who has not only worked his way toward becoming one of the most experienced MMA fighters in the history of the sport, but a man who has won over fans with his relentless approach to competition and constant drive to push the pace of every fight in which he participates.

Chris Lytle has, at the time of this writing, competed in 49 professional MMA fights, compiling a record of 27-17-5. This is in addition to 15 pro boxing matches, during which he accumulated 13 wins against only one loss and one draw.

Lytle regularly wins “fight of the night” awards when he competes on UFC cards, and fans have come to rely on him to bring his training and endurance to every match, creating a fast-paced and fearless bout that rarely disappoints.

Lytle has held his own against some of the best in the game, having squared off and fought gamely against opponents such as Matt Hughes, Matt Serra, Josh Koscheck, Thiago Alves, Robbie Lawler, Ikuhisa Minowa and Nick Diaz.

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)
and FOREARMS (Fast Tempo, 60 Second Rests)
and CARDIO

FLAT DUMBBELL PRESS (5 sets)
40 x 6
50 x 6
50 x 4
40 x 4
40 x 5

FLAT DUMBBELL FLYES (3 sets)
40 x 4
40 x 4
40 x 3

INCLINE DUMBBELL PRESS (3 sets)
40 x 5
40 x 4
40 x 3

DECLINE DUMBBELL PRESS (3 sets)
40 x 4
40 x 5
40 x 5

UNDERHAND BARBELL FOREARM CURLS (5 sets)
45 x 25
45 x 15
45 x 15
45 x 15
45 x 12

5K RUN
- Relaxed Pace, Not Timed

TRAINING NOTES

Total Sets (Chest): 14
Total Sets (Forearms): 5

Still pretty beat down from yesterday’s run…

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