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TODAY’S TRAINING INSPIRATION:
MARK PAVELICH

Today’s Colin Timberlake Training Inspiration is a man who was part of an extraordinary display of work ethic, hustle and overcoming the odds when he was part of Team USA in what has come to be known as the Miracle on Ice.

Mark Pavelich was a key component of the American squad at the 1980 Winter Olympics in Lake Placid, and was a contributor the the hockey world being completely shocked when he and his teammates (a bunch of college kid underdogs) defeated the essentially fully professional Soviet Squad backstopped by Hockey Hall of Famer Vladislav Tretiak in goal.

Pavelich and company beat the Soviets in a one game elimination, then won the gold medal two days later, etching their names forever in hockey history.

Of all the Miracle on Ice squad, Pavelich went on to have one of the most successful careers in the NHL. Though he played only 355 games in the league, he was almost a point a game with 329. He scored 82 points for the New York Rangers in 1983-84.

In 1983, while playing for the Rangers, he became only the second American player in history to score 5 goals in a single NHL game.

TODAY: SHOULDERS (Fast Tempo, 90 Second Rests)
and LEGS (Fast Tempo, 90 Second Rests)

ARNOLD DUMBBELL PRESS (5 sets)
50 x 10
50 x 10
50 x 8
50 x 7
50 x 6

DUMBBELL LATERAL RAISE (3 sets)
20 x 10
20 x 10
20 x 10

DUMBBELL FORWARD RAISE (3 sets)
20 x 10
20 x 10
20 x 10

BENT OVER DUMBBELL REAR DELT FLYES (3 sets)
20 x 10
20 x 10
20 x 10

LEG PRESS (DECLINE) (5 sets)
360 x 20
720 x 6
720 x 8
720 x 8
540 x 20

QUAD EXTENSIONS (5 sets)
120 x 15
150 x 15
180 x 10
180 x 10
150 x 8

SEATED HAMSTRING CURLS (5 sets)
100 x 15
150 x 12
130 x 10
130 x 12
130 x 12

TRAINING NOTES

Total Sets (Shoulders): 14
Total Sets (Legs): 15

INSPIRATIONAL CLIP

The following clip is the theatrical trailer for the movie Miracle, which tells the story of the 1980 USA Olympic hockey team.

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TODAY’S TRAINING INSPIRATION:
PHILIP BOIT

Today’s Colin Timberlake Training Inspiration is a man who is the only reason there is a Kenyan flag flying at the 2010 Winter Olympics in Vancouver.

Philip Boit has seen his years of training and commitment rewarded by the right to compete in the Winter Games in cross-country skiing.

At the age of 39, it is no small accomplishment to reach the Olympics in a sport so focused on cardiovascular fitness, and his participation provided an entire country with something to cheer for and a reason to feel included in the world’s foremost winter athletics festival.

Regrettably, Boit fell ill and had to withdraw from the event, which would have been his fourth Winter Games representing his country.

However, he has carried the Kenyan flag at the previous three Winter Games and laid down a legacy that future winter athletes from Kenya can aspire to follow.

TODAY: LEGS (Fast Tempo, 90 Second Rests)

SEATED LEG PRESS (DECLINE) (6 sets)
450 x 15
630 x 10
630 x 10
630 x 10
630 x 8
630 x 10

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

QUAD EXTENSIONS (5 sets)
150 x 20
210 x 12
230 x 10
250 x 10
250 x 10

SEATED HAMSTRING CURLS (5 sets)
130 x 14
170 x 8
150 x 10
150 x 8
110 x 12

TRAINING NOTES

Total Sets (Legs): 19
Total Weight Lifted (Legs): 68,410 lbs

It doesn’t mean much of anything but every once in a while it’s kind of fun to add up all the weight you pressed and pushed during your workout and come up with a total. It always comes out to be some number that makes you feel like Schwarzenegger for a few seconds, even if he would have lifted that number with his index finger in half as many sets.

And it gives you some math to do and keep yourself occupied during rest periods between sets…

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TODAY’S TRAINING INSPIRATION:
HERSCHEL WALKER

Today’s Colin Timberlake Training Inspiration is a man whose athletic drive has, as of last week, allowed him to make a noteworthy mark on the landscape of three separate sports.

Best known as one of the most prolific running backs in football history, Herschel Walker won the 1982 Heisman Trophy before going on to strong careers in both the USFL and NFL and retiring as one of the all-time leaders in rushing yards.

While he is said to use only bodyweight exercises and calisthenics as opposed to heavy weight training, he credits his consistency and incredible number of daily repetitions (thousands) with keeping him in phenomenal shape in both his football days and the years since.

Not satisfied with a stellar football career, Walker went on to compete at the Olympic level in the two-man bobsled, finishing seventh at the 1992 Winter Games.

Most recently, at the age of 47, Walker recently made his professional mixed martial arts debut at a Strikeforce event. One of the oldest men ever to make a first appearance in the sport, he stepped in against a two-fight veteran many years younger than himself and emerged victorious with a TKO stoppage.

Though billed as a taekwondo and striking specialist, Walker’s training focus was evident as it was largely his wrestling and positional dominance on the ground (an entirely separate set of combat skills) that won him the fight.

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

LEG PRESS (DECLINE) (5 sets)
- Fast Tempo, 90 Second Rests
540 x 10
630 x 10
720 x 10
810 x 4
720 x 8

SINGLE LEG SQUATS (per leg) (3 sets)
- Fast Tempo, 90 Second Rests
Body x 10
Body x 10
Body x 10

QUAD EXTENSIONS (5 sets)
“10″ x 5
“10″ x 5
“8″ x 5
“8″ x 5
“8″ x 5

SEATED HAMSTRING CURLS (5 sets)
100 x 8
120 x 6
120 x 5
120 x 5
120 x 5

TREADMILL TABATA
- 1 Tabata / 4 Minutes

TRAINING NOTES

Total Sets (Legs): 18

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TODAY’S TRAINING INSPIRATION:
ROBERTO DURAN

Today’s Colin Timberlake Training Inspiration is a man who lived one of the most prolific and outstanding boxing careers in the history of the sport.

By the time Roberto Duran retired in 2001, after having boxed professionally in five different decades, he had appeared in 119 fights and compiled a record of 103-16. He had 70 victories by knockout.

Duran was known as “Hands of Stone” and such a name was not given lightly in his case, as virtually all experts consider him among the very greatest boxers ever to step into the ring.

Duran was the world champion at lightweight, welterweight, light middleweight and middleweight during his career, and over the years he threw punches with the very best in the game. He squared off three times against Sugar Ray Leonard, and also faced Hector Camacho, Thomas Hearns and Marvin Hagler.

Duran’s training and athleticism are evident when he appears opposite Sylvester Stallone in Rocky II as “that little speedball,” a lightning-quick sparring partner that Rocky can’t catch in the ring.

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

LEG PRESS (DECLINE) (5 sets)
270 x 6
270 x 6
270 x 6
270 x 6
270 x 5

SINGLE LEG SQUATS (3 sets) (per leg)
- Fast Tempo, 40 Second Rests
Body x 10
Body x 10
Body x 10

QUAD EXTENSIONS (5 sets)
90 x 6
90 x 5
90 x 5
90 x 5
90 x 4

SEATED HAMSTRING CURLS (5 sets)
70 x 8
90 x 5
90 x 4
70 x 6
70 x 5

TRAINING NOTES

Total Sets (Legs): 18

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TODAY’S TRAINING INSPIRATION:
MATT HUGHES

Today’s Colin Timberlake Training Inspiration is a man who may not appeal to everybody on a personal level, but a man whose training ethic and drive to compete can not be questioned.

Matt Hughes tends to a polarizing figure with respect to personal opinions held by fans and fellow athletes, but hard training and consistent dedication made him one of the most successful mixed martial arts champions of all time.

At the time of this writing, he holds the record for most wins in the UFC octagon, and his experience is far from limited to his UFC matches, as he is one of the sport’s most test veterans with 51 fights (of which he was won 44).

Hughes develop a strong base in combat sports when he twice won the Illionois High School Wrestling Championships, where he also developed a mastery of weight cutting and maintining his body composition.

With respect to MMA, Hughes has defeated a who’s-who of the very best in the sport. Among his 44 victories are wins over Georges St. Pierre, Royce Gracie, Matt Serra, Carlos Newton, Chris Lytle, BJ Penn, Frank Trigg and Sean Sherk.

TODAY: LEGS (3-3-3 Tempo, 60 Second Rests)
and BICEPS (3-3-3 Tempo, 60 Second Rests)

LEG PRESS (DECLINE MACHINE) (5 sets)
270 x 6
270 x 5
270 x 5
270 x 5
270 x 5

QUAD EXTENSIONS (5 sets)
70 x 8
90 x 6
90 x 5
90 x 6
110 x 5

SEATED HAMSTRING CURLS (5 sets)
70 x 8
90 x 5
90 x 5
70 x 7
70 x 6

PREACHER BARBELL CURLS (5 sets)
75 x 5
75 x 4
75 x 3
75 x 3
75 x 3

PREACHER HAMMER DUMBBELL CURLS (3 sets)
30 x 3
30 x 3
30 x 3

STATIONARY BIKE TABATA
- 4 Minutes (Resistance 25/25)

TRAINING NOTES

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

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TODAY’S TRAINING INSPIRATION:
JIM PAEK

Today’s Colin Timberlake Training Inspiration is a man who made hockey history in 1990 when he suited up for the Pittsburgh Penguins and became the first Korean hockey player ever to make it to the NHL.

Jim Paek was already considered a longshot to make the big leagues, given that he was a 9th round draft pick (170th overall).

But during the 1990-91 season, he not only become the first Korean NHLer, he contributed to the Penguins’ Stanley Cup run and became the first Korean to have his name engraved on the sacred trophy. He would repeat the feat in 1992 when the Penguins won their second Cup in a row.

Over five NHL seasons, Paek played in 217 games, earning a reputation as a sturdy stay-at-home defenseman.

He enjoyed a notable minor league career, playing in 613 games and scoring 271 points in the IHL. Paek finished his career in Europe before moving on to coaching.

His Penguins jersey is in the Hockey Hall of Fame to commemorate the inspiration he provided to Korean and Asian hockey players who aspire to play at the highest level.

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

LEG PRESS (DECLINE) (5 sets)
270 x 8
270 x 5
270 x 5
270 x 5
270 x 3

QUAD EXTENSION (5 sets)
90 x 8
130 x 5
130 x 6
130 x 5
130 x 5

SEATED HAMSTRING CURL (5 sets)
70 x 8
90 x 5
90 x 4
90 x 4
70 x 5

STATIONARY BIKE
- Resistance 15/25
30 Minutes / 11.38 Miles / 453 Cal
- 5.65 Miles at 15 Minute Mark

TRAINING NOTES

Total Sets (Legs): 15

Not too bad, got a negative split on the bike. My cardio and distance times have been pretty shoddy as I get back into things but I guess I can feel the body starting to shift back into a bit of a speedier mode.

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TODAY’S TRAINING INSPIRATION:
EDDIE MURRAY

Today’s Colin Timberlake Training Inspiration is a man whose work ethic got him out of the ghetto and into the Baseball Hall of Fame.

Eddie Murray was known as one of the most tireless workers on his childhood teams, and that degree of commitment is largely responsible for not just getting him into the big leagues, but making him one of the greatest players to ever pick up a baseball bat.

Murray was renowned for his consistency, hence the nickname “Steady Eddie.” He was an eight-time All-Star, won the World Series (1983), won three Gold Gloves, three Silver Sluggers, and had his jersey retired by the Baltimore Orioles.

He played 21 seasons in the majors, totaling 3,026 games, 3,255 hits, 1,917 RBIs and 504 home runs. His home run total is the second most ever by a switch hitter, second only to the legendary Mickey Mantle.

To this day, Murray remains active as a community ambassador and charity activist. His Hall of Fame induction speech was geared more toward inspiring youth baseball players than celebrating his own greatness, and his activities since his retirement have included the release of a wine (Eddie Murray 504 Cabernet) to raise proceeds for the Baltimore Community Foundation.

TODAY: LEGS (3-3-3 Tempo, 60 Second Rests
and CARDIO

LEG PRESS (DECLINE) (5 sets)
360 x 8
360 x 6
306 x 5
360 x 4
360 x 4

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

SEATED HAMSTRING CURLS (5 sets)
70 x 6
70 x 6
70 x 5
50 x 6
50 x 5

BACK EXTENSIONS (1 set)
Torso x 10

H-I-I-T (30 Seconds On / 30 Seconds Off)
- 10.0 mph / 0.0 Incline
15 Rounds

TRAINING NOTES

Total Sets (Legs): 12

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TODAY’S TRAINING INSPIRATION:
EARL BOYKINS

Today’s Colin Timberlake Training Inspiration is a man who, at five feet and five inches tall, overcame enormous odds and enjoyed a successful career in the NBA, proving that professional basketball wasn’t just a tall man’s game.

Much as men like Theoren Fleury and Cliff Ronning overcame diminutive statures to succeed in the NHL, so too did Earl Boykins, who played in 520 NBA games between 1998 and 2008, averaging 3.4 assists per game and 9.4 points per game over his 10-year career.

Boykins was the second shortest player in NBA history, standing just two inches taller than five-foot-three Muggsy Bogues, but tis did not prevent Boykins from making a notable mark on the league before his playing days were done.

While he averaged 9.4 PPG during the regular season, he stepped it up when it mattered the most, sporting a 12.9 PPG average over his playoff career, appearing in 15 games in three playoff seasons with the Denver Nuggets from 2004 to 2006.

His PPG never dipped below 11.0 in a playoff season and he scored 14.2 in a career-best 2005 playoff year.

Boykins suited up for New Jersey, Cleveland, Orlando, the LA Clippers, Golden State, Denver, Milwaukee and Charlotte in a journeyman career that continually saw him rising from the ashes after being cast off to make room for new prospects.

Perhaps Boykins’ greatest moment came on November 11, 2004, when he scored 32 points in a single game for the Denver Nuggets. This achievement made him the shortest player in league history to post a 30-point game.

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

SEATED LEG PRESS (DECLINE MACHINE) (5 sets)
450 x 10
540 x 10
630 x 10
720 x 10
810 x 3 / 630 x 6

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

SEATED QUAD EXTENSIONS (5 sets)
150 x 15
210 x 10
230 x 10
250 x 10
290 x 6

SEATED HAMSTRING CURLS (5 sets)
150 x 8
150 x 8
130 x 8
110 x 10
110 x 8

SEATED CALF RAISE (5 sets)
100 x 15
100 x 10
100 x 10
100 x 10
100 x 10

STRAIGHT LEG CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 20
270 x 20
270 x 20
270 x 20
270 x 12

REVERSE CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 15
270 x 15
270 x 10
270 x 11
270 x 8

TRAINING NOTES

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

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TODAY’S TRAINING INSPIRATION:
TSUYOSHI KOHSAKA

Today’s Colin Timberlake Training Inspiration is a man who has established himself as one of Japan’s most experienced and competitive mixed martial artists, and also the only man in the world who holds an MMA victory over the legendary heavyweight Fedor Emelianenko.

Tsuyoshi Kohsaka has competed in a total of 46 professional MMA bouts, compiling a record of 25-18-2 (1 NC). Over these 46 fights, he has faced some of the most fearsome opponents in all of mixed martial arts, including the likes of Frank Shamrock, Kiyoshi Tamura, Bas Rutten, Pedro Rizzo, Randy Couture, Antonio Rodrigo Nogueira, Renato Sobral and Ricco Rodriguez.

He has also accumulated wins over some highly noteworthy opponents, such as Ron Waterman, Gilbert Yvel, Travis Fulton, Kimo Leopoldo and Maurice Smith, making him one of the most effective heavyweights produced by Japanese MMA.

He is best known for his most unique achievement, however, a quick TKO victory over the otherwise undefeated Fedor Emelianenko. First off, anyone who is simply willing to step into a ring with Emelianenko deserves a great deal of credit, but even more credit is deserved if one can land a punch that leads to a doctor stoppage (due to a cut) seventeen seconds into the fight.

Eager to avenge this blemish on his record, Emelianenko fought Kohsaka a second time and earned a victory, this one also by doctor stoppage. However, to Kohsaka’s credit, he courageously withstood 10 full minutes of a full-on Fedor Emelianenko onslaught before the doctor’s stopped the fight between rounds.

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

LEG PRESS (DECLINE MACHINE) (6 sets)
360 x 12
630 x 6
720 x 6
810 x 2
540 x 12
540 x 10

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

QUAD EXTENSIONS (5 sets)
150 x 12
180 x 8
200 x 7
200 x 6
200 x 6

SEATED HAMSTRING CURL (5 sets)
90 x 15
120 x 10
120 x 10
150 x 8
150 x 8

STANDING TWISTING DUMBBELL CURL (4 sets)
30 x 10
40 x 8
40 x 8
40 x 8

STANDING UNDERHAND DUMBBELL CURL (4 sets)
40 x 8
40 x 8
40 x 7
40 x 7

STANDING HAMMER DUMBBELL CURL (4 sets)
40 x 7
40 x 7
40 x 7
40 x 6

STANDING OVERHAND BARBELL CURL (4 sets)
50 x 12
50 x 12
50 x 12
50 x 12

HANGING BENT LEG RAISE (3 sets)
Legs x 16
Legs x 14
Legs x 14

HANGING BENT LEG OBLIQUE RAISE (3 sets)
Legs x 16
Legs x 14
Legs x 14

BACK EXTENSIONS (3 sets)
Torso x 20
Torso x 20
Torso x 20

TRAINING NOTES

Total Sets (Legs): 19
Total Sets (Biceps): 15
Total Sets (Abs): 6
Total Sets (Misc): 3

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TODAY’S TRAINING INSPIRATION:
BADR HARI

Today’s Colin Timberlake Training Inspiration is a man who has trained his way to becoming one of the most experienced and accomplished professional kickboxers in the world.

Just a couple of days ago, Badr Hari fought his way through several rounds against top competition before earning his way to the finals of the K-1 Grand Prix tournament. While Hari lost in the final match and finished 2nd, his loss came at the hands of 7-foot Semmy Schilt, who also happends to hold the record for most Grand Prix tournament victories.

Hari holds a professional record (as of this writing) of 74-10-1 over 85 fights, with some of his 74 victories coming over the absolute best in the sport.

Though Hari lost to Semmy Schilt in the 2009 Grand Prix final, he is one of the few men to have ever defeated Schilt in the past. Hari also holds victories over Alistair Overeem, Peter Aerts, Hong Man Choi, Ray Sefo and Peter Graham.

Hari has accumulated his share of titles over the course of a storied career, including the 2007-2008 K-1 Heavyweight Championship and the 2002 WPKL Dutch Muay Thai Championship.

TODAY: LEGS (Fast Tempo, 60 Second Rests)

LEG PRESS (DECLINE MACHINE) (5 sets)
360 x 12
450 x 12
540 x 10
630 x 6
630 x 8

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

QUAD EXTENSIONS (5 sets)
150 x 15
170 x 12
190 x 10
210 x 10
230 x 6

SEATED HAMSTRING CURLS (5 sets)
130 x 10
130 x 10
130 x 8
110 x 10
110 x 8

TRAINING NOTES

Total Sets (Legs): 18

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