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TODAY’S TRAINING INSPIRATION:
IGOR VOVCHANCHYN

Today’s Colin Timberlake Training Inspiration is a man who became one of the first true superstars of modern MMA and, in doing so, racked up an almost unfathomable 30-fight unbeaten streak.

“Ice Cold” Igor Vovchanchyn was, at one time, considered the best heavyweight fighter in the world, and during the course of a storied career, faced and defeated some of the best in the game.

Vovchanchyn holds victories over several legendary fighters, including Kazushi Sakuraba and Mark Kerr, as well as quality wins over Enson Inoue, Valentijn Overeem, Gary Goodridge, Gilbert Yvel and Yuki Kondo.

In addition, he has squared off against Mark Coleman, Rampage Jackson, Heath Herring, Mirko Cro Cop, Tra Telligman and Alistair Overeem.

After 62 career matches, making him one of the most experienced MMA fighters in the game, Vovchanchyn retired with an impressive career record of 50-10-1-1.

TODAY: BACK (Fast Tempo, 60 Second Rests)

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

WIDE GRIP REAR PULL-UPS (3 sets)
Body x 8
Body x 8
Body x 8

SUPINE ROW (3 sets)
Body x 10
Body x 10
Body x 10

BENT OVER BARBELL ROW (3 sets)
135 x 10
135 x 10
135 x 8

UNDERHAND CLOSE GRIP CABLE PULLDOWN (3 sets)
120 x 15
200 x 5
160 x 10

CLOSE GRIP SEATED CABLE ROW (3 sets)
120 x 10
120 x 10
120 x 10

TRAINING NOTES

Total Sets (Back): 18

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TODAY’S TRAINING INSPIRATION:
ANGELA RUGGIERO

Today’s Colin Timberlake Training Inspiration is a woman who could accurate be called the Chris Chelios of women’s hockey. While Chelios is the most durable and accomplished male American hockey player of all time, Angela Ruggiero is his counterpart in the women’s game.

Having played in three Olympics to date, she has won gold, silver and bronze medals at the 1998, 2002 and 2006 Winter Games.

A barrier breaker, Ruggiero suited up for the Tulsa Oilers of the Central Hockey League in 2005 and, in doing so, became the first woman to play in a regular season pro hockey game in the U.S.A. at a position other than goaltender. In the one game she played, she scored an assist.

In 2004, in her final year of her college career with Harvard, she earned the Patty Kazmaier Award as the top college women’s hockey player in the United States.

She finished her college career as the holder of many records, including points by a defense player in a game (5), goals by a blueliner in a season (29) and career (79) and points by a defense player in a career (214).

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

SEATED CALF RAISE (5 sets)
90 x 15
90 x 15
135 x 5
135 x 5
90 x 13

STRAIGHT LEG CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 15
270 x 15
270 x 15
270 x 15
270 x 15

REVERSE CALF PRESS (DECLINE MACHINE) (5 sets)
270 x 15
270 x 15
270 x 12
270 x 10
270 x 8

STATIONARY BIKE
- Resistance 15/25
30 Minutes / 11.59 Miles / 463 Cal
- 5.73 Miles at 15 Minute Mark

TRAINING NOTES

Total Sets (Calves): 15

Supersetted Straight Leg and Reverse Calf Press.

Also managed a decent performance and a negative split on the stationary bike.

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TODAY’S TRAINING INSPIRATION:
BART STARR

Today’s Colin Timberlake Training Inspiration is a man who cemented his legend in an extremely tough era of professional football. Considered by some to be the greatest quarterback to play the game, Bart Starr was the MVP of the first two Superbowls.

A four time Pro Bowl selection and a football Hall of Famer, Starr quarterbacked the Green Bay Packers’ offense from 1956 to 1971, producing 167 touchdowns (152 passing, 15 rushing) and throwing for over 24,000 yards.

His number 15 is rightfully retired by the Packers and these are some pretty stellar accomplishments for a man who was drafted in the 17th round of the 1956 draft.

With two Superbowl victories, five NFL championships, the 1966 NFL MVP and four All-Pro selections, Starr established himself as one of football’s greatest pressure players.

Naturally, his knowledge and study of the game served him well when his playing days were done, as he went on to coach the Packers for nine more seasons.

TODAY: CHEST (Fast Tempo, 60 Second Rests)

BENCH PRESS (5 sets)
135 x 15
225 x 3
225 x 3
225 x 3
135 x 15

INCLINE DUMBBELL PRESS (5 sets)
40 x 12
50 x 10
50 x 10
50 x 10
50 x 8

FLAT DUMBBELL FLYES (5 sets)
50 x 8
50 x 8
60 x 6
60 x 6
60 x 4

TREADMILL
- 1.0 Miles / 7:39

TRAINING NOTES

Total Sets (Chest): 15

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TODAY’S TRAINING INSPIRATION:
ANTHONY CALVILLO

Today’s Colin Timberlake Training Inspiration is a man who has combined talent, presence of mind, dedication and hard work to produce a career that has seen him rise to presently stand 4th all time in professional football passing yards, and he is still climbing the list. He presently stands behind only Damon Allen, Warren Moon and Brett Favre, and recently passed the likes of Dan Marino, Doug Flutie and John Elway.

Quarterback Anthony Calvillo, just a couple days ago, tied a CFL playoff record by passing for five touchdowns in a playoff game as he led his Montreal Alouettes to the upcoming 2009 Grey Cup Final.

Calvillo followed a stellar college career (where he set the Utah State record with 3,260 total offensive yards in his senior year) with a career in the CFL that has become the stuff of legend.

He was named the MVP of the 2002 Grey Cup game, where he led the Alouettes to their first Cup in 25 years.

The following season, he threw for 5,891 yards and 37 touchdowns and rewrote the Montreal record books. His awards include two CFL Most Oustanding Player awards (2003 and 2008) and several All Star selections.

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

PREACHER DUMBBELL HAMMER CURLS (5 sets)
40 x 10
40 x 10
50 x 6
50 x 5
50 x 4

PREACHER UNDERHAND HAMMER CURLS (5 sets)
40 x 8
40 x 8
40 x 8
50 x 4
50 x 3

OVERHAND BARBELL CURLS (3 sets)
45 x 20
45 x 15
45 x 15

STRAIGHT LEG CALF PRESS (INCLINE MACHINE) (5 sets)
120 x 15
130 x 15
140 x 10
140 x 10
140 x 10

REVERSE CALF PRESS (INCLINE MACHINE) (5 sets)
120 x 15
130 x 10
140 x 8
140 x 8
140 x 7

TRAINING NOTES

Total Sets (Biceps): 13
Total Sets (Calves): 10

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TODAY’S TRAINING INSPIRATION:
ELIZABETH MANLEY

Today’s Colin Timberlake Training Inspiration is a woman whose focus and discipline brought her within a hair’s breadth of the highest honor available in her sport.

Elizabeth Manley was Canada’s premier female figure skater throughout the 1980s, and for an eight year stretch from 1981 to 1988, never finished lower than 4th at the Canadian Championships. During this span, she medaled in seven of the eight years, including three golds.

She was always, however, considered a longshot and an underdog on the world stage, and had never medaled at the Olympics or World Championships prior to 1988, her final year of competition.

In the 1988 Winter Olympics in Calgary, she was not considered a significant threat to win a medal, and the event was considered a showdown between Katarina Witt and Debi Thomas for the gold.

As is the case with great competitions, everything came down to the final performance, with several skaters within striking distance of the podium. Thomas and Witt had a significant lead on the competition, but when Thomas skated disastrously in the final show, Manley brought her finest performance and jumped her way to the silver medal, being just barely edged out for the gold by Katarina Witt by the smallest of margins when the total scores were compiled.

Manley had won the long program, the final skate that is used in determining the final scores.

She would also add a silver medal at the 1988 World Championships and retire from the sport at the peak of her game.

Today she is a vocal activist in the fight against cancer.

TODAY: TRICEPS (Fast Tempo, 60 Second Rests)

DUMBBELL SKULL CRUSHERS (per arm) (5 sets)
35 x 5
35 x 5
35 x 3
35 x 3
35 x 3

TRAINING NOTES

Total Sets (Triceps): 5

Well, not much of a workout but when you’re sick, even a minor workout can be an act of will (and sometimes stupidity).

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TODAY’S TRAINING INSPIRATION:
TIM HUNTER

Today’s Colin Timberlake Training Inspiration is a man who established himself over a long career as one of the greatest tough guys in NHL history.

Tim Hunter played 16 NHL seasons with the Calgary Flames, Vancouver Canucks, San Jose Sharks and Quebec Nordiques. During this impressive run, he appeared in 815 games, scoring 62 goals and 138 points, while accumulating 3,142 minutes in penalties.

This total presently has him in 8th place on the league’s all-time list of penalty leaders.

More importantly, Hunter’s physical presence and willingness to put himself at risk contributed to a great deal of team success. Hunter appeared in three Stanley Cup Finals, twice with Calgary in 1986 and 1989, and later with Vancouver in 1994.

Hunter’s Calgary Flames went all the way and won the Stanley Cup in 1989.

Hunter also played in 132 playoff games, during which time he added another 426 minutes in penalties. He twice led the NHL in penalty minutes (1987 and 1989) and three more times was among the top four in the league.

Tim Hunter’s leadership and selfless style of play were recognized throughout the league, and he was twice his team’s nominee for the Bill Masterton Trophy, awarded each year to the player who most exemplifies perseverance and dedication to hockey.

TODAY: BACK (Fast Tempo, 60 Second Rests)

WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 10
Body x 8
Body x 6

WIDE GRIP REAR PULL-UPS (3 sets)
Body x 8
Body x 10
Body x 6

CLOSE GRIP UNDERHAND PULL-UPS (3 sets)
Body x 8
Body x 8
Body x 6

SUPINE ROWS (3 sets)
Body x 10
Body x 10
Body x 10

BENT OVER DUMBBELL ROWS (3 sets)
50 x 10
50 x 10
50 x 10

TRAINING NOTES

Total Sets (Back): 15

Yikes! Under the weather! Barely made it through that light workout!

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TODAY’S TRAINING INSPIRATION:
JACQUES PLANTE

Today’s Colin Timberlake Training Inspiration is a man who revolutionized the manner in which goaltenders play hockey in the NHL, while also becoming quite possibly the greatest player at his position the game has ever seen.

The manner in which Jacques Plante was able to innovate be creative in his endeavors, especially in the face of dogma in the sport that resisted some of his changes, provides a strong example for the approach we should take to our own fitness and life goals – use your head and find out what works.

Jacques Plante retired as one of the top all-time goaltenders in every significant category, as both he and Terry Sawchuk completely ruled the statistics book until longer seasons helped modern goaltenders like Patrick Roy and Martin Brodeur catch up.

Plante played 837 NHL games (49,533 minutes) and compiled 433 wins and 82 shutouts. To these numbers he would also add a season in similarly elite WHA, a league that featured the likes of Gordie Howe, Bobby Hull, Wayne Gretzky, Frank Mahovlich, Mark Howe, Mike Gartner and Mark Messier.

Most impressive of all may be the fact that Jacque Plante tended goal professionally at the NHL or WHA level until the age of 46. He had originally retired from hockey at the age of 36, but returned to the NHL at age 40 and twice led the league in goals against average after his comeback.

He led the league in wins five times, shutouts four times and GAA eight times, earning 6 Stanley Cups, 7 Vezina Trophies and a Hart Trophy as league MVP (a very rare feat for a goaltender).

For all his achievements, he may be best remembered as the innovator who changed the game in many significant ways. After taking continual damage to the face from sticks and pucks, Plante became the first goaltender in the league to wear a facemask during play, breaking through an old way of thinking and improving the health and safety of many future hockey players.

He also altered the game by becoming the first goaltender to regularly play the puck outside his crease to aid his team in generating offense, and also calling and describing the play for his teammates from his vantage point, taking advantage of the goaltender’s wide view of the ice.

The lessons from Jacques Plante are many, but if I could take one for us to apply to our lives and fitness journey: be prepared to think outside the box.

TODAY: DAY OFF!

The legs need a day off. So does the immune system, and so does the rest of my body if I’m going to fully capitalize on recent efforts.

TRAINING NOTES

Hopefully 24 hours of R&R will take this minor scratchy throat and make it a thing of the past!

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TODAY’S TRAINING INSPIRATION:
DONNY LALONDE

Today’s Colin Timberlake Training Inspiration is a man who took a notable degree of talent and converted it into a place in history as one of the greatest Canadian boxers to step into the ring.

“The Golden Boy” became the WBC light heavyweight champion in 1987 when he scored a 2nd round TKO over Eddie Davis (a fighter who himself would go on to compile a 34-6-1 record over his career). Lalonde then defended the title against former champion Leslie Stewart (career record 31-12-0 but he was 26-2-0 at the time he fought Lalonde).

Donny Lalonde only gave up the belt when he faced the legendary Sugar Ray Leonard in late 1988.

In a spirited match, Lalonde fought gamely (scoring a knockdown) before being stopped in the 9th round by the Hall of Famer. Lalonde had cut weight to 167 pounds for the fight, rather than his usual 174, making his performance all the more impressive given his weakness from the extreme weight cut.

Lalonde also accumulated victories over Mustafa Hamsho (44-5-2), Jean-Claude LeClair (36-9-1), Jimmy Gradson (30-8-2), Carlos Tite (32-5-0) and Tony Menefee (78-25-1).

In addition to these wins, he also went the full twelve-round distance with Bobby Czyz (44-8-0) and Virgil Hill (50-7-0) in his final fight at the age of 43.

Lalonde finished his career with an impressive 41-5-1 record.

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

LEG PRESS (HORIZONTAL MACHINE) (5 sets)
300 x 20
400 x 15
500 x 10
500 x 10
500 x 5

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

SEATED HAMSTRING CURLS (5 sets)
120 x 15
150 x 12
180 x 10
180 x 10
180 x 10

QUAD EXTENSIONS (5 sets)
150 x 15
180 x 12
210 x 12
240 x 10
240 x 8

ABS
Crunches x 60
Crunches x 60
Supine Single Leg Raises x 60
Supine Single Leg Raises x 60

5K RUN
- 27:10 (7.0 mph)

TRAINING NOTES

Total Sets (Legs): 18
Total Sets (Abs): 4

As for the 5K, just a sluggish, slow-paced calorie burner…

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TODAY’S TRAINING INSPIRATION:
BRENDAN SHANAHAN

Today’s Colin Timberlake Training Inspiration is a man who, just a couple days ago, announced his retirement from professional hockey (at the age of 40) and ended one of the most illustrious careers in NHL history.

Brendan Shanahan was one of the league’s most renowned leaders, both on and off the ice, and played an integral role in winning three Stanley Cups with the Detroit Red Wings. His participation in league leadership and governance committees would also help shape the league and the game, particularly as it emerged from two lengthy labor-conflict stoppages during his playing career.

The term “power forward” began to emerge in the game of hockey in the 1990s, as a reference to players who were able to combine size, strength, physical aggressiveness and scoring ability at exceedingly high levels. Along with Cam Neely, Shanahan was one of the primary reasons the label was adopted.

Over 21 NHL seasons and 1,524 games (11th all-time), Shanahan became the only player in league history to ever score 600 or more goals and accumulate 2,000 or more penalty minutes. His 656 goals and 2,489 minutes in penalties place him 11th and 22nd on the NHL’s all-time lists, respectively.

Perhaps most impressively, Shanahan was at his best when it mattered the most, and of his goals, 109 were game winners. This is a total that places his him 4th all-time (and making him one of only four men ever to score 100 game winning goals). He stands behind only fellow legends Phil Esposito, Jaromir Jagr and Brett Hull in this category.

His 237 power play goals have him 5th all time, his 1,354 points have hime 23rd, and his eight career All-Star Games have him as one of the league’s most consistently selected players for that honor.

It will be a short wait for Shanahan before he is inducted into the Hockey Hall of Fame. For the time being, he will have to settle for the second greatest honor in sports: inspiring a day of our training…

TODAY: BICEPS (Fast Tempo, 60 Second Rests)

STANDING BARBELL CURLS (3 sets)
95 x 8
115 x 5
115 x 5

PREACHER DUMBBELL HAMMER CURLS (5 sets)
30 x 10
30 x 10
40 x 8
40 x 7
50 x 3

PREACHER UNDERHAND HAMMER CURLS (5 sets)
30 x 10
30 x 10
40 x 6
40 x 6
50 x 3

OVERHAND BARBELL CURLS (3 sets)
45 x 15
45 x 15
45 x 15

TREADMILL
2 Miles / 17:07 / 318 Cal (7.0 mph)

TRAINING NOTES

Total Sets (Biceps): 16

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TODAY’S TRAINING INSPIRATION:
TOMMY BURNS

Today’s Colin Timberlake Training Inspiration is a man who became the only Canadian-born heavyweight boxing champion of the world, and did so while fighting at a weight of 175 pounds.

Tommy Burns stood only 5’7” and, as a result, was fighting much larger man throughout his entire career.

This did not stop the smaller man, however, from achieving the greatest heights available in his sport and winning the most coveted title a professional athlete could hold.

Burns reigned as the heavyweight champion between 1906 and 1908, during which time he became the first champion to travel the world defending his title.

He also made history when he became the first champion to agree to defend his title against a black boxer, a revolutionary move at the time. As a result of this choice, Burns lost his title to the legendary Jack Johnson, but courageously took 14 rounds of punishment from a challenger who had a very sizable height and weight advantage, so much so that any attempt to get the fight sanctioned today would have been met with raucous laughter from an athletic licensing commission.

What is more, Burns is said to have stepped into the ring to give his best efforts despite suffering from influenza at the time. Given that he weighed in at 168 pounds rather than his customary 175 for that fight, there is evidence for this claim and the loss may add more to the legend of Tommy Burns than it takes away.

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

BENCH PRESS (5 sets)
135 x 15
225 x 4
225 x 3
225 x 3
135 x 20

FLAT DUMBBELL FLYES (3 sets)
40 x 10
50 x 10
60 x 8

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

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

DECLINE DUMBBELL PRESS (3 sets)
40 x 10
40 x 15
40 x 12

CRUNCHES (5 sets)
x 60
x 60
x 60
x 60
x 60

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 5.50 Miles / 217 Cal

STATIONARY BIKE
- Resistance 15/25
30 Minutes / 10.21 Miles / 402 Cal
- 5.07 Miles at 15 Minute Mark

TRAINING NOTES

Total Sets (Chest): 17
Total Sets (Abs): 5

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