colintimberlake.comTell her it wasn’t you…

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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TODAY’S TRAINING INSPIRATION:
TONY HRKAC

Today’s Colin Timberlake Training Inspiration is, much like yesterday’s inspiration, a man who enjoyed a long and productive NHL career…and loves the game and keeps himself fit enough to still compete in the AHL despite advancing years.

Yesterday we looked at Mike Keane, the player-coach of the AHL’s Manitoba Moose, and today we turn to a former NHL star in the 1980s and 1990s: Tony Hrkac.

It didn’t make the same headlines as Claude Lemieux’s unlikely NHL comeback this past season with the San Jose Sharks, but earlier this year, 42-year-old Tony Hrkac decided to defy the odds and (after three years away from the game) step back onto the ice with the Houston Aeros.

Hrkac had spent the last few years as the coach of the men’s hockey team at Concordia University, and when opportunity knocked, he took advantage of the fact that he keeps himself in peak shape even when out of the game, and stepped back onto the ice for the last part of the season and the playoff run.

Drafted 32nd overall by the St. Louis Blues in 1984, Hrkac scored an impressive 48 points in his rookie season and played in the NHL until 2003, totaling 371 points in 758 games, in a career that took him through Quebec City, San Jose, Chicago, Dallas, Edmonton, Long Island and Atlanta. While he drifted between the NHL, AHL and IHL, he was a productive scorer at the NHL level a bona fide superstar at the AHL / IHL level.

In 1992-93, he scored 132 points in 80 games for the Indianapolis Ice and won the league’s James Gatschene Trophy and the Leo Lamoureux Trophy. In this year’s AHL playoffs, now in his 40s, Hrkac scored 14 points in 19 games in his team’s run to the Calder Cup semifinals. Before this comeback season, in his combined NHL, AHL and IHL experience, he had recorded 964 pro points in 1266 games.

HAMMERING THE ANVIL…

Back to the foundation. Legs, baby. Or so I thought…

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

UNDERHAND FOREARM DUMBBELL CURLS (per arm) (5 sets)
15 x 12
20 x 8
20 x 7
25 x 6
30 x 5

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

TRAINING NOTES

Total Sets (Forearms): 10

Supersetted Overhand and Underhand Curls.

Well, I got back spasms on the way to the gym and was not able to stretch them out. Like Tom Cruise and Jamie Foxx said in Collateral, you have to adapt, get Darwinian and shit. So my legs-plus-abs plan went out the window and I did what little I could under the circumstances…

H-I-I-T was definitely out of the question.

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TODAY’S TRAINING INSPIRATION:
DAVE BABYCH

Today’s Colin Timberlake Training Inspiration is a man who was ahead of his time in terms of strength training for professional hockey.

In an era before the benefits of intense strength training were universally applied in sports such as hockey and baseball, Dave Babych earned an edge over his competition in the NHL by being one of the strongest players in the entire league. In annual off-season competitions, he would invariably prove himself to be among the league’s most powerful players, and his level of intensity and conditioning allowed him to enjoy a career of great longevity.

Drafted 2nd overall by the Winnipeg Jets in 1980, Babych had been a junior hockey phenomenon. As a defenseman, he had scored 100 points in 56 games with Fort Saskatchewan in 1977-78. He was well over a point-a-game the next two seasons for Portland and cemented his place as a high draft pick with high expectations.

Babych did not disappoint, setting the Jets record for points in a season by a defenseman (74) in 1982-83 and also leading the team in assists (61). And the points record he broke? His own from the previous season (68) when he also set the record for goals by a defenseman (19).

Babych played in the 1983 and 1984 All-Star Games and led the Jets in playoff scoring when they won the first playoff series in franchise history. Babych would continue his strong play when it counted the most, as he was an integral part of the Vancouver Canucks’ 1994 run to the Stanley Cup Finals. Along with players such as Trevor Linden, Cliff Ronning, Kirk McLean, Pavel Bure, Tim Hunter and Geoff Courtnall, they would comprise the most successful corps in the team’s long history and come within a goal of winning the Cup itself.

Babych is also the only Canucks defenseman to ever record a hat trick and was always a fan favorite for his intensity on the ice and his pleasant demeanor off the ice, as well as a long resume of charity work.

When it was all said and done, Babych was among the NHL career leaders in games played (1195) and defenseman scoring (723). Adding 62 points in 114 playoff games, Babych retired as one of the best offensive defenseman to play the game. All the while, he was known as a defensively responsible player, due in no small part to his unparalleled physical strength. And he would surely have played longer, had he not put the team first and skated through the 1999 playoffs on a broken foot, further damaging it and prompting a retirement that came a few seasons too early.

As an unrelated side note, Babych also had the world’s best sense of humor about premature hair loss. Clinging to the last few hairs on top when the Canucks acquired cue ball Mark Messier in the mid-1990s, Babych said to reporters that at least he wasn’t the baldest guy on the team anymore.

HAMMERING THE ANVIL…

Back to a biceps maintenance day. Damn, the weight drops so much when I do my reps this slow. Kind of demotivating in a rookie way but really not that bad if you are dedicated to the process.

TODAY: BICEPS (5-1-5) and FOREARMS (5-1-5)

STANDING BARBELL CURLS (5 sets)
45 x 10
65 x 5
65 x 5
75 x 4
85 x 3

PREACHER DUMBBELL CURLS (5 sets)
20 x 6
25 x 6
25 x 6
30 x 5
40 x 3

SUSPENDED LEGS INCLINE TWISTING DUMBBELL CURLS (3 sets)
15 x 9
25 x 5
30 x 4

OVERHAND STANDING BARBELL CURLS (3 sets)
45 x 5
45 x 5
45 x 5

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

OVERHAND FOREARM DUMBBELL CURLS (5 sets)
15 x 5
15 x 5
15 x 5
15 x 5
15 x 4

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

TRAINING NOTES

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

Supersetted Underhand and Overhand Forearm Curls.

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TODAY’S TRAINING INSPIRATION:
JEFF MONSON

Today’s Colin Timberlake Training Inspiration is a man who has shown many facets, not only in his mixed martial arts game but in his approach to life.

Much as men like Frank Zane, Arnold Schwarzenegger and Franco Columbu have done a great deal to show that bodybuilders are not necessarily devoid of a well-developed brain, so has Jeff Monson done the same for mixed martial artists. The holder of both bachelors and masters degrees in psychology, Monson has spent as much time exercising his mind as his muscles.

One of the most impressive aspects of Monson’s game and training is that he fights in the heavyweight division (205 to 265 pounds) and does so as one of the shortest competitors in his weight class. At 5′8″, Monson is shorter than many lightweights (145-155 pounds) but with intense (and natural) training, has packed 235 pounds of muscle onto his compact frame, allowing him to compete with the biggest and best in what may be the world’s most demanding sport.

Monson was particularly inspiring in going the distance in a UFC heavyweight title match against 6′8″ and 265-pound champion Tim Sylvia. Despite an enormous height and reach disadvantage to the renowned striker, Monson weathered the storm and refused to be finished.

In addition to being one of the most revered and decorated submission artists in the heavyweight class, having won the Abu Dhabi Combat Club Submission Wrestling World Championship, the premier grappling event in the world. He was also a Division I wrestler in college and a Pac-10 champion. And, not surprisingly with his submission tournament victories, he also holds a black belt in Brazilian Jiu Jitsu and has won the World Grappling Championships as well.

Among his many notable victories are wins over such MMA luminaries as Ricco Rodriguez, Roy Nelson, Marcio Cruz and Tengiz Tedoradze. He has also gone the distance with Forrest Griffin, Josh Barnett and Chuck Liddell.

HAMMERING THE ANVIL…

You can’t forget the distant parts of your extremities. Today it’s forearms and calves.

TODAY: CALVES (5-5-5) and FOREARMS (5-1-5)

SEATED CALF RAISE (5 sets)
180 x 12
225 x 8
225 x 8
270 x 5
270 x 5 / 225 x 2 / 180 x 2 / 135 x 2

STRAIGHT LEG CALF PRESS (INCLINE LEG PRESS MACHINE) (1 set)
130 x 6

STRAIGHT LEG CALF PRESS (SEATED LEG PRESS MACHINE) (5 sets)
170 x 8
200 x 7
220 x 6
250 x 5
280 x 5

UNDERHAND FOREARM DUMBBELL CURLS (5 sets)
15 x 10
20 x 8
20 x 8
25 x 6
30 x 4

OVERHAND FOREARM DUMBBELL CURLS (5 sets)
15 x 8
15 x 6
15 x 5
20 x 4
20 x 3

TRAINING NOTES

Total Sets (Calves): 11
Total Sets (Forearms): 10

Supersetted Underhand and Overhand Forearm Dumbbell Curls.

A pretty solid and intense workout. Couldn’t have gotten much more out of either body part.

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TODAY’S TRAINING INSPIRATION:
DUSTIN CARTER

Today’s inspiration is a man who, despite some enormous setbacks in life, has gone on to achieve some pretty impressive things.

As a boy, Dustin Carter was robbed of all four of his limbs by a rare blood disease.

After a very understandable prolonged motivational rut, Carter found an inspiration in wrestling and immersed himself in the physical training required to compete at a high level…in the same circuit as able-bodied teens with full use of all four appendages.

Not only did he rediscover his motivation and thirst for life, his grades also improved and he became a competitive wrestler in the high school circuit, achieving a victory in the circle at the Ohio state tournament.

HAMMERING THE ANVIL…

Good old-fashioned biceps and forearms day. Focus on slow and steady reps – not the amount of weight, but the amount of time and the amount of pain. Seriously, like whatever amount of lactic acid I have to slog through is going to remotely compare to Dustin Carter’s daily trials? That should put your own pain barrier for the gym in perspective.

TODAY: BICEPS and FOREARMS (5-1-5) and ABS

STANDING BARBELL CURL (5 sets)
45 x 10
65 x 7
65 x 5
75 x 4
85 x 3

PREACHER DUMBBELL HAMMER CURLS (5 sets)
20 x 9
25 x 8
30 x 6
35 x 4
35 x 4

INCLINE SUSPENDED-LEGS TWISTING DUMBBELL CURLS (3 sets)
20 x 8
25 x 5
30 x4

STANDING BARBELL OVERHAND CURLS (3 sets)
45 x 7
45 x 6
55 x 4

SEATED MACHINE PREACHER CURLS (3 sets)
50 x 6
60 x 5
70 x 4

UNDERHAND GRIP FOREARM BARBELL CURLS (5 sets)
32 x 12
37 x 12
37 x 9
42 x 8
47 x 7

OVERHAND GRIP FOREARM BARBELL CURLS (5 sets)
32 x 10
37 x 5
37 x 5
42 x 4
47 x 3

ABS: HANGING LEG RAISE (3 sets)
Body x 5
Body x 4
Body x 3

ABS: TWISTING ROCKY IV’S (3 sets)
Body x 3
Body x 3
Body x 2

ABS: ROPE CABLE CRUNCHES (3 sets)
50 x 20
60 x 20
60 x 20

ABS: BICYCLE CRUNCHES (3 sets)
x 18
x 14
x 12

ABS: CABLE WOOD-CHOPPERS (3 sets)
60 x 10
60 x 10
60 x 10

ABS: HANGING SEMI-SWISS-BALL BENT-LEG RAISES (3 sets)
Legs x 10
Legs x 10
Legs x 10

ABS: HANGING SEMI-SWISS-BALL BENT-LEG TWISTING RAISES (2 sets)
Legs x 10
Legs x 10

TRAINING NOTES

Supersetted Underhand and Overhand Forearm Curls, doing the Overhands immediately after the Underhands. Still took two minutes of rest between combination sets.

Total Sets (Biceps): 19
Total Sets (Forearms): 10
Total Sets (Abs): 20

INSPIRATIONAL CLIP

Here we get to see some of Dustin’s physical training, where he shows that he can outdo most healthy able-bodied individuals.

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