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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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TODAY’S TRAINING INSPIRATION:
PRIMO LEVI

Today’s Colin Timberlake Training Inspiration is a man who, for a very long period, epitomized two of the traits to which we should all aspire not only in training, but in life: perseverance and guts.

Primo Levi was an Italian Jew, born in 1919 in the future Olympic city of Turin.

With the outbreak of World War II and the German implementation of the Final Solution, Levi was swept up in the machinery of Jewish evacuations and found himself a captive at the death camp Auschwitz in occupied Poland.

For a full year, Levi survived the unthinkable, at a venue where the average life expectancy for inmates was far, far less than a year. This was after, despite having no combat training, he had joined the Italian resistance movement to combat the fascist militia scourging his own country at the time.

While a prisoner at Auschwitz, he actually paid other prisoners some of his paltry food ration to receive lessons in the German language to better orient himself to his surroundings and monitor his circumstances. Given that even a prisoner’s full ration would lead him to gradual starvation, this was an impressive display of discipline and long-term thinking in a setting that was hardly conducive of a long-term view toward anything.

Following the Holocaust, Levi’s memoir If This is a Man became one of the definitive texts on this event in history.

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

UNDERHAND FOREARM BARBELL CURLS (5 sets)
45 x 20
45 x 15
45 x 15
45 x 12
45 x 10

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

HAMMER DUMBBELL CURLS (3 sets)
35 x 10
35 x 10
35 x 10

UNDERHAND DUMBBELL CURLS (3 sets)
35 x 10
35 x 10
35 x 10

CRUNCHES (5 sets)
x 50
x 40
x 40
x 40
x 35

TORSO TWISTS (3 sets)
x 25
x 25
x 25

5K RUN
- 26:50 (7.0 mph)

TRAINING NOTES

Total Sets (Forearms): 5
Total Sets (Biceps): 11
Total Sets (Abs): 8

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TODAY’S TRAINING INSPIRATION:
CLARK GILLIES

Today’s Colin Timberlake Training Inspiration is a man who played a central role in one of the greatest dynasties the game of hockey has ever seen, earning himself a place in the Hockey Hall of Fame.

Clark Gillies served as captain of the New York Islanders, playing in an era where he, Mike Bossy, Bryan Trottier, Billy Smith and company enjoyed a run of four consecutive Stanley Cups, with an appearance in the Finals the next year.

Gillies played a game of both skill and physical impact, and enjoyed a string of seven straight seasons with 50 points or more, accumulating 319 goals and 697 points in 948 career games.

He was a force in the playoffs as well, playing in 164 games and scoring 47 goals and 94 points, while racking up 287 penalty minutes.

He was one of the all-time league leaders with twelve game winning goals in the playoffs, when it matters the most.

TODAY: BACK (Fast Tempo, 90 Second Rests)
and FOREARMS (5-5-5 Tempo, 90 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 15
Body x 10
Body x 7

CLOSE PARALLEL GRIP PULL-UPS (3 sets)
Body x 10
Body x 8
Body x 7

BENT OVER DUMBBELL ROWS (3 sets)
65 x 8
65 x 8
65 x 8

MACHINE MTS ROW (per arm) (3 sets)
60 x 10
80 x 6
60 x 12

BACK EXTENSIONS (3 sets)
Torso x 40
Torso x 30
Torso x 25

UNDERHAND FOREARM BARBELL CURL (3 sets)
35 x 8
35 x 6
35 x 6

OVERHAND FOREARM BARBELL CURL (3 sets)
35 x 4
35 x 4
35 x 4

TRAINING NOTES

Total Sets (Back): 15
Total Sets (Forearms): 6

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TODAY’S TRAINING INSPIRATION:
MEL BRIDGMAN

Today’s Colin Timberlake Training Inspiration is a man who was selected first overall in the 1975 NHL draft after a stellar season in junior hockey.

However Mel Bridgman followed a somewhat unorthodox career path for a 1st overall pick.

Rather than becoming a protected and fancy scoring machine, he became a physical and durable workhorse that won over fans and teammates with his leadership rather than his scoring.

Bridgman scored a remarkable 66 goals and 157 points in 66 games during his final junior, making him a projected scoring machine in the NHL.

After the Philadelphia Flyers drafted Bridgman, he did go on to a very successful career, but he ended up earning his goals the hard way and paying the price with a physical brand of hockey more typically played by the grinders in the lineup.

Bridgman went on to play 977 games, during which he scored 252 goals and 701 points. He also accumulated 1,625 penalty minutes.

Bridgman earned the respect of his teammates, not because of a red carpet rolled out for him after the entry draft, but because of the physical price he paid to generate team offense.

He was named team captain of both the Flyers and the New Jersey Devils before his 14 NHL seasons were said and done.

TODAY: CALVES (5-5-5 Tempo, 90 Second Rests)
and FOREARMS (5-5-5 Tempo, 90 Second Rests)

SEATED CALF RAISE (5 sets)
90 x 5
90 x 5
90 x 4
90 x 4
90 x 4

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 5
180 x 4
180 x 5
180 x 5
180 x 5

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 7
180 x 6
180 x 5
180 x 5
180 x 5

UNDERHAND FOREARM BARBELL CURLS (3 sets)
25 x 10
25 x 10
25 x 10

OVERHAND FOREARM BARBELL CURLS (3 sets)
25 x 5
25 x 5
25 x 5

TRAINING NOTES

Total Sets (Calves): 15
Total Sets (Forearms): 6

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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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TODAY’S TRAINING INSPIRATION:
LISA LESLIE

Today’s Colin Timberlake Training Inspiration is a woman who took a 6’5” frame and a great deal of talent, and capitalized on these gifts with hard work and training.

Lisa Leslie was the 7th overall pick in the 1997 WNBA draft, but she may well have gone on to become the greatest player in league history.

Over an eleven-year career with the Los Angeles Sparks, Leslie won two WNBA titles, was named the Finals MVP twice, and was three times named the league MVP.

To these accolades she would add eight All-Star Games, nine post-season All-Star Team selections, two All-Defensive Team selections and twice be awarded the Defensive Player of the Year.

In addition to her consistent performance among the league’s elite, she also played a role in enhancing the marketability of the women’s game by pushing the envelope with an exciting style of play some may have thought reserved only for men. On July 30, 2002, she achieved the first slam dunk in WNBA history.

She holds the WNBA career records for points and rebounds.

TODAY: FOREARMS (Fast Tempo, 60 Second Rests)

UNDERHAND DUMBBELL FOREARM CURLS (4 sets)
35 x 10
35 x 10
35 x 10
35 x 10

OVERHAND FOREARM DUMBBELL CURLS (4 sets)
10 x 20
10 x 20
10 x 20
10 x 20

TRAINING NOTES

Total Sets (Forearms): 8

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TODAY’S TRAINING INSPIRATION:
AL SECORD

Today’s Colin Timberlake Training Inspiration is a man who was one of the pre-Cam-Neely prototypes for the NHL “power forward.”

While scoring skill is often an innate talent that is perfected with practice, playing hard, tough and physical hockey is a choice that all players can make.

And during his peak, few players – possibly none – combined physicality, willingness to fight and a superb scoring touch the way Al Secord did.

Secord holds the distinction of being the only player in NHL history ever to score 40 goals and receive 300 penalty minutes in the same season. It is a virtual impossibility to spend that much time in the box (the mark of a top NHL enforcer) and simultaneously break one of the most difficult single-season scoring milestones.

But in 1981-82 with the Chicago Blackhawks, fearless Al Secord scored 44 goals while notching 303 minutes in the box. And the next season he upped the stakes by scoring a very impressive 54 goals, placing him among the league leaders.

In all, Secord had three 40-goal seasons, and in a 12-year career earned his place among the league’s all-time penalty minute leaders with 2,093 minutes in 766 games. He finished his NHL days with 273 goals and 495 points, and earned himself a spot in the 1982 and 1983 All-Star Games.

The category of player into which Secord fit – highly skilled and extremely tough – was recognized around the league, as during his career he was traded for fellow power forward prototype Rick Vaive.

While Secord played in the NHL from 1978 to 1990, he made a notable comeback at the age of 36, playing with the Chicago Wolves of the IHL from 1994 through 1996. During this stint, he scored 21 goals and 49 points in 106 games, and even though he was pushing 40, he never lost his edge, recording an additional 303 penalty minutes.

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

STANDING BARBELL CURL (5 sets)
95 x 6
135 x 3
115 x 4
115 x 4
95 x 6

DUMBBELL HAMMER CURL (5 sets)
30 x 10
40 x 10
50 x 4
50 x 4
50 x 3

SUSPENDED-LEGS INCLINE TWISTING DUMBBELL CURL (3 sets)
30 x 10
30 x 10
30 x 8

BARBELL SKULL CRUSHER (3 sets)
45 x 20
65 x 10
85 x 8

STANDING UNDERHAND CABLE PRESSDOWN (4 sets)
22.5 kg x 20
27.5 kg x 15
32.5 kg x 12
37.5 kg x 10

STANDING OVERHAND CABLE PRESSDOWN (4 sets)
22.5 kg x 15
27.5 kg x 12
32.5 kg x 10
37.5 kg x 10

UNDERHAND FOREARM BARBELL CURL (5 sets)
45 x 15
45 x 12
45 x 12
45 x 12
45 x 8

OVERHAND FOREARM BARBELL CURL (5 sets)
45 x 10
45 x 10
45 x 8
45 x 8
45 x 8

TRAINING NOTES

Total Sets (Biceps): 13
Total Sets (Triceps): 11
Total Sets (Forearms): 10

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TODAY’S TRAINING INSPIRATION:
JIM DOREY

Today’s Colin Timberlake Training Inspiration is the man whose impressive record for penalty minutes in a single NHL game was later broken by previous training inspiration Randy Holt.

While Holt was a league-renowned goon who accumulated many penalties but little in the way of offensive output, Dorey was a notable contributor to his teams’ scoring over his significant career in the NHL and WHA.

Over 11 seasons in the two leagues, Dorey scored 77 goals and 383 points in 663 games, numbers that are more than respectable for a defenseman.

He was named to the WHA 2nd All-Star Team in 1972-73, and retired in 20th place on the league’s all-time assists list and 24th in games. He twice lifted the Avco Cup at the end of the WHA playoffs (the WHA equivalent of the Stanley Cup). He recorded 38 points in 51 WHA playoff games, again a very impressive output from the blueline.

But what set Dorey apart most of all was his performance in his very first NHL game, the appearance in which he shattered the league record for penalty minutes with 48 on October 16, 1968.

After the game, Toronto Maple Leafs GM Punch Imlach entered the dressing room and, while Dorey was expecting to be sent to the minors after his performance, the norotiously miserly Imlach instead handed Dorey a $100 bill and said, “That’s the kind of hockey I want.”

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

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

PREACHER DUMBBELL UNDERHAND CURLS (5 sets)
30 x 8
40 x 6
40 x 6
40 x 6
30 x 8

FOREARM UNDERHAND DUMBBELL CURLS (5 sets)
20 x 15
20 x 10
20 x 10
20 x 8
20 x 7

FOREARM OVERHAND DUMBBELL CURLS (5 sets)
20 x 6
20 x 5
20 x 5
20 x 4
20 x 4

STATIONARY BIKE
- Resistance 15/25
30 Minutes / 11.75 Miles / 471 Cal
- 5.85 Miles at 15 Minute Mark

5K RUN (OUTDOORS)
- 22:54

TRAINING NOTES

Total Sets (Biceps): 10
Total Sets (Forearms): 10

A pretty good session. I am getting my cardio back. I think my 5K or 10K would already be back in a reasonable time range, back permitting.

I wrote the above before I tested out my theory. Not my greatest time ever but I wasn’t pushing myself to the limit and it was the first full 5K in quite a while. I’ll take it as a starting point.

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TODAY’S TRAINING INSPIRATION:
SIDNEY CROSBY

Today’s Colin Timberlake Training Inspiration is a man who has overcome possibly more pressure than anyone has in a young hockey career.

Undoubtedly the most highly touted adolescent hockey player since Wayne Gretzky and Mario Lemieux, it was known at least half-a-decade in advance that Sidney Crosby would be drafted first overall into the NHL.

And even as a teenager, he was facing the types of scrutiny that most adults never need to endure. As an immensely talented and creative goal-scorer in his teens, he was roundly criticized as a hot dog for scoring in such fancy ways and for his celebrations. So he stopped doing trick shots, toned down his celebrations, and by the time he was 21 and the youngest captain in NHL history, watching rival Alexander Ovechkin win over crowds with his fancy goals and elaborate celebrations, Crosby was now being criticized for being too boring and reserved in his celebrations, while Ovechkin was being touted as the charistmatic energy source for the NHL.

Through it all, Crosby stayed true to himself and focused on his training and the game. Too exciting, too boring, too whatever… Call him what you want, the guy is in it to win and just a few days ago, his work culminated into the ultimate glory the sport can offer. As the captain of the Stanley Cup winning Pittsburgh Penguins, Crosby was the first to skate up (on the injured leg he had been playing with) and hoist the Cup. Once again, he was the youngest man in NHL history to do so.

The fact that it was one of the most raw displays of emotion ever seen in lifting the Cup goes to illustrate the amount of work the man has put in and the amount of criticism he has endured.

Stay focused on the goal.

HAMMERING THE ANVIL…

Shoulder workout. Gonna try to get in something else before the day is out. I am starting to fall behind a little bit…

TODAY: SHOULDERS (5-1-5 Tempo, 120 Second Rests)
and FOREARMS (5-1-5 Tempo, 120 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
25 x 8
30 x 6
40 x 4
50 x 3
60 x 1

MACHINE SHOULDER PRESS (per arm) (3 sets)
50 x 6
60 x 5
80 x 3

STANDING DUMBBELL LATERAL RAISES (5 sets)
15 x 6
20 x 4
20 x 3
25 x 3
20 x 4

SEATED INCLINE FORWARD DUMBBELL RAISES (3 sets)
10 x 7
15 x 5
20 x 3

UNDERHAND DUMBBELL FOREARM CURLS (5 sets)
15 x 12
20 x 6
20 x 6
25 x 5
30 x 4

OVERHAND DUMBBELL FOREARM CURLS (5 sets)
15 x 6
15 x 4
15 x 4
15 x 4
20 x 3

TRAINING NOTES

Total Sets (Shoulders): 16
Total Sets (Forearms): 10

This was the absolute bare minimum that I could call a shoulder workout and then look at myself in the mirror without being wholly disgusted. Not off to a great start…

There was some minor redemption when I returned for a forearms workout. Supersetted Underhand and Overhand Forearm Curls.

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TODAY’S TRAINING INSPIRATION:
JOHN GARRETT

Today’s Colin Timberlake Training Inspiration is a man who showed that every once in a while, opportunity presents itself in a way you wouldn’t expect…and if you are up to the challenge, you can seize the day and succeed in ways people may have considered beyond your abilities.

In 1983, John Garrett was the backup goaltender for the Vancouver Canucks, often riding the bench behind the great Richard Brodeur, who had led the team to the Stanley Cup Finals the previous season. On the strength of a strong season and that miraculous playoff run, Brodeur had been selected as Vancouver’s representative in the 1983 All-Star Game.

But when Brodeur was felled by a puck that left him with a perforated eardrum, he was unable to participate in the midseason classic and the All-Star Game was left in a precarious position. One of its featured attractions was sidelined and they were short a goalie.

At the time, the way the All-Star Game worked was, if a player representing a team was unable to attend, he would be replaced by another solid player from the same team. In the case of forwards or defenseman, who are far more plentiful than goalies, this was not such a problem. The Canucks would have simply promoted past or future all-stars such as Tiger Williams, Stan Smyl or Thomas Gradin and everything would have gone off without a hitch.

But the Canucks representative had been in the one position where each team really only had two players. They couldn’t very well strap goalie pads onto Stan Smyl and put him in net, and they couldn’t have the Canucks without a player at the All-Star Game… So fate kissed backup goaltender John Garrett and he became an NHL All-Star.

Now, Garrett wasn’t a player who was going to normally be appearing at the NHL All-Star Game, and he knew it. He was no slouch, either. He had been a starter in the WHA and one of its better goaltenders (Brodeur had probably been the greatest goalie in the history of the league). Garrett was solid, good enough that he played in more than 500 NHL and WHA games, and securing over 200 wins. And he was feisty, with 132 penalty minutes in his 571 total regular season and playoff games. But many decent goaltenders have had numbers like Garrett’s and never gotten a sniff of the All-Star Game.

And so it was that on Feb. 8, 1983 in New York, the Campbell Conference had John Garrett in net for one of the greatest collections of talent the NHL has ever seen in one day. The opposing team alone featured the likes of Mike Bossy, Peter Stastny, Bryan Trottier, Mark Howe, Michel Goulet, Ron Francis, Ray Bourque, Denis Potvin and Daryl Sittler blasting shots at Garrett for the period he spent in the Campbell net (each of three goalies per team plays one period, in accordance with the All-Star Game tradition).

Especially in this era of high-flying talent, the All-Star Game was typically a 13-11 victory for one team or the other. But John Garrett stepped into the Campbell net for the second period and posted a shutout period in the All-Star Game, something roughly equivalent to a pair of no-hitters for a pitcher in baseball. It was literally the game of his life, on the biggest stage possible.

With his unlikely and thoroughly impressive performance, Garrett was considered a lock for the game MVP award, but it was stolen at the last minute when teammate Wayne Gretzky scored four goals in the third period in the 9-3 Campbell Conference victory. Still, Garrett was credited with the team victory in what was unquestionably one of his career highlights and one of the true Rocky Balboa one-in-a-million performances of the NHL.

Garrett showed that if you are ready to seize the moment on those rare occasions that fate dangles them in front of you, you can make a mark that exceeds what everyone may have expected of you. Oh yeah, and he had a kick-ass mask.

HAMMERING THE ANVIL…

Today is a bit of a mixed bag of augmentation exercises, catching up on the little things that are often neglected like abs, obliques, forearms, etc.

TODAY: FOREARMS (5-1-5, 120 Second Rests) and ABS

TUCKED-LEG TWISTING ROCKY IV’S (3 sets)
- 3-1-3 Tempo, 60 Second Rests
Body x 5
Body x 5
Body x 5

HANGING BENT-LEG RAISES (5 sets)
- 3-1-3 Tempo, 60 Second Rests
Legs x 10
Legs x 10
Legs x 10
Legs x 10
Legs x 10

HANGING TWISTING BENT-LEG RAISES (3 sets)
- 3-1-3 Tempo, 60 Second Rests
Legs x 10
Legs x 10
Legs x 10

BICYCLE CRUNCHES (3 sets)
- Fast Tempo, 60 Second Rests
x 18
x 18
x 14

TORSO TWISTS (3 sets)
x 25
x 25

UNDERHAND FOREARM DUMBBELL CURLS (5 sets)
15 x 12
20 x 8
20 x 6
25 x 5
30 x 5

OVERHAND FOREARM DUMBBELL CURLS (5 sets)
10 x 8
10 x 6
10 x 5
15 x 4
15 x 4

HIGH-INTENSITY-INTERVAL-TRAINING (30 seconds 10 mph 5 incline / 30 seconds rest)
6 Rounds

TRAINING NOTES

Total Sets (Abs): 19
Total Sets (Forearms): 10

I stacked Overhand Forearm Curls onto the end of Underhand, as is often the case.

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