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TODAY’S TRAINING INSPIRATION:
HIDETADA YAMAGISHI

Today’s Colin Timberlake Training Inspiration is a man who has set a new standard for his countrymen, becoming the first Japanese-born bodybuilder ever to make it to the Mr. Olympia stage.

Just last weekend, Hidetada Yamagishi took the stage and, amidst a stacked field of competitors, secured a top-ten finish with a strong 9th place Olympia finish.

It marked a trend of continual improvement for Yamagishi, who has trained his 5′5″ frame to a defined and muscle-bound 220 pounds, and a step up from his 13th place result at the 2007 Olympia contest.

Yamagishi failed to place at the 2005 IFBB Ironman Pro Invitational, and since that experience has committed himself to consistently improving and refining his physique to the point where he is no longer just a deserving pro bodybuilder, but rather one of the planet’s most elite physique competitors.

As he has continued to provide inspiration and credibility for Japanese bodybuilders, he has secured an array of strong finishes on his road to the top.

Among them: 13th place at the 2007 Arnold Classic, 4th at the 2006 IFBB Grand Prix Holland, 5th at the 2007 IFBB Grand Prix Australia, 3rd at the 2007 IFBB Sacramento Pro Championships, 4th at the 2009 IFBB Ironman Pro Invitational (where he had failed to place four years earlier) and 2nd at the 2009 IFBB Europa Show of Champions.

TODAY: H-I-I-T

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
30 Rounds

TRAINING NOTES

Total Rounds (HIIT): 30

Owww, mah back…

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TODAY’S TRAINING INSPIRATION:
PAUL HENDERSON

Today’s Colin Timberlake Training Inspiration is, well, the Kirk Gibson of hockey.

If your season is on the line – hell, if your life is on the line – and it all depends on one at-bat, you call Kirk Gibson. If it depends on one throw into the end zone, you call Joe Montana. And if your life is hanging in the balance and it all depends on one hockey game…you are double-shifting Paul Henderson.

He’s not the greatest hockey player of all-time. He’s not even close. But he is quite possibly the greatest pressure player of all-time.

Few times other than Rocky IV did the Cold War ever infiltrate sports the way it did in the 1972 Canada vs. Russia Summit Series. Hockey historians view it not only as the most politically significant hockey series of all time, but the greatest collection of talent ever assembled on two rosters.

With a Canadian lineup that boasted Ken Dryden, Phil Esposito, Bobby Orr, Bobby Clarke, Frank Mahovlich, Yvan Cournoyer, Stan Mikita, Marcel Dionne, Tony Esposito and Gil Perreault, it was a team that Paul Henderson barely made. And they were squaring off against a mysterious and almost mythical lineup of Soviet supermen that included Boris Mikhailov, Valeri Kharlamov and the legendary goaltender Vladislav Tretiak.

The series was to be an eight-game event, with four matches in Canada and four in Russia, and everyone not living in Russia expected the team of Canadian all-stars to walk away with a series victory of eight games to zero.

Sure enough, the series began and the highly trained and disciplined Soviets began teaching the Canadian future Hall-of-Famers a lesson. Russia won the first game 7-3, then racked up two more wins and a tie in the next four games, so that Russia was ahead in the series 3-1-1 after five games. Canada was well behind in the series, and had already played its four home games. With three games left, all in Russia, Canada had to basically win all three to come out ahead in the series.

And on the back of Paul Henderson, that is exactly what the Canadians did. Canada squeezed out three victories in a row, all by one goal, and with Paul Henderson scoring the game winner in each of the three games.

With his country’s back to the wall, Henderson bailed out a nation, three games in a row. In the eight tournament games, he scored seven goals and ten points, making him one of the series’ top performers.

And while he had some legendary international performances, let’s not forget a pretty impressive pro career. In the NHL and WHA combined, Henderson scored 376 goals and 760 points in 1,067 games

TODAY: CALVES (Fast Tempo, 90 Second Rests)
and H-I-I-T

SEATED CALF RAISE (PROPER MACHINE) (8 sets)
90 x 12
90 x 10
90 x 10
90 x 10
90 x 12
90 x 10
90 x 10
90 x 10

STANDING DUMBBELL CALF RAISE (5 sets)
50 x 15
75 x 10
65 x 10
65 x 10
50 x 20

REVERSE CALF PRESS (DECLINE MACHINE) (3 sets)
270 x 12
270 x 10
270 x 10

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
7 Rounds at 5.0 Incline
8 Rounds at 0.0 Incline

TRAINING NOTES

Total Sets (Calves): 16
Total Rounds (HIIT): 15

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TODAY’S TRAINING INSPIRATION:
ADELA GARCIA

Today’s Colin Timberlake Training Inspiration is a woman who, last weekend, achieved the highest level of success attainable in fitness competition: the Fitness Olympia crown at the annual Olympia weekend.

Adela Garcia has established herself as one of the world’s premier fitness competitors with over a decade of strong showings at major events, dating all the way back to 1995 when she emerged with a 2nd place finish at the NPC Europa Sports Fitness Championship.

Since then, it has been a steady rise up the ranks, as her placings improved along with the caliber of competition, such that by 2004, she was celebrating her first victory at the Fitness Olympia, and she has rarely finished anywhere but the top of the podium since.

This year marked her fourth Fitness Olympia title (in six years) and further solidified a resume that includes titles in the IFBB Europa Super Show (2007), the IFBB Fitness International (2004, 2006), the IFBB Sacramento Pro Fitness (2005), the IFBB New York Pro Fitness (2002, 2003), the IFBB Pittsburgh Pro Fitness (2002), the IFBB Atlantic States Pro Fitness (2002) and the NPC USA Fitness Championship (1999).

TODAY: LEGS (Fast Tempo, 90 Second Rests)
and H-I-I-T

SEATED LEG PRESS (HORIZONTAL) (5 sets)
300 x 15
500 x 10
500 x 10
500 x 10
500 x 8

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

SEATED HAMSTRING CURLS (5 sets)
150 x 10
150 x 10
180 x 10
180 x 10
180 x 10

QUAD EXTENSIONS (5 sets)
180 x 12
180 x 12
210 x 12
210 x 12
210 x 12

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
7 Rounds at 5.0 Incline
8 Rounds at 0.0 Incline

TRAINING NOTES

Total Sets (Legs): 18
Total Rounds (HIIT): 15

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TODAY’S TRAINING INSPIRATION:
MATS SUNDIN

Today’s Colin Timberlake Training Inspiration is a man who retired today from professional hockey, ending possibly the greatest career by any European player, probably the greatest career by any Swedish player and likely the best Toronto Maple Leaf of all-time.

Mats Sundin played 18 seasons in the NHL, racking up phenomenal totals of 564 goals and 1349 points in 1346 career games. His totals left him among the all time NHL greats in career numbers: 20th in goals, 25th in points, 32nd in assists and 43rd in games played.

His physical style of play also earned him 1093 penalty minutes.

Selected 1st overall in 1989 by the Quebec Nordiques, Sundin would quickly be traded to the Toronto Maple Leafs where he would go on to become the longest serving European team captain in the history of the league. He twice led the Leafs to the Stanley Cup semifinals and recorded 38 goals and 82 points in 91 playoff games. He played in eight All-Star Games and twice made the league’s post-season All-Star Team.

Always a strong performer under pressure, Sundin holds the NHL record for career overtime goals (15). He is presently the only Swedish player to ever break the 500-goal and 1000-point barriers.

Equally impressive as his NHL totals are his performances in international competition. He played in three Olympics, winning gold with Sweden in 2006. He also won a total of six medals at the World Championships, three of them gold.

Mats Sundin helped break a barrier and discredit a longstanding myth that European players couldn’t be leaders in the NHL or play physical and aggressive hockey.

TODAY: H-I-I-T and ABS

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
15 Rounds at 0.0 Incline
15 Rounds at 5.0 Incline

ABS
Crunches x 80
Crunches x 60
Crunches x 60
Crunches x 60
Single Straight Leg Raises x 50

TRAINING NOTES

Total Rounds (HIIT): 30
Total Sets (Abs): 5

Well, I was going to do some weights but I barely made it through the 30 minutes of cardio – not because I was out of shape but because the back was protesting quite loudly. I had to lie down immobile in the middle of the gym for about 20 minutes waiting for the cramps to subside but hey, no pain no gain!

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TODAY’S TRAINING INSPIRATION:
KEVIN ENGLISH

Today’s Colin Timberlake Training Inspiration is a man who, this past weekend, achieved the greatest honor available in bodybuilding to a man of his height.

Give that the winners of the Mr. Olympia title tend to be well upwards of 250 pounds, equally driven and elite bodybuilders below a certain height are simply unable to attain such levels of mass without complete throwing esthetics out the window. As a result, there is a parallel Olympia competition for bodybuilders below 202 pounds. This year’s winner: Kevin English.

Following a 2nd place finish in 2008, English spent the year honing and refining his physique and presentation, with the end result being the true realization of his potential and an Olympia crown in the 202-pound class.

Amidst a highly competitive field that featured the likes of David Henry, Flex Lewis and Eduardo Correa da Silva, Kevin English was able to rise above an elite crowd when the money was on the line and etch his name into the halls of bodybuilding history.

Another standout performance in a history-making weekend for bodybuilding.

TODAY: BACK (Fast Tempo, 90 Second Rests)
and H-I-I-T

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

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

BENT OVER BARBELL ROWS (3 sets)
135 x 10
135 x 10
135 x 10

SUPINE ROWS (3 sets)
Body x 12
Body x 10
Body x 10

CLOSE GRIP MACHINE PULLDOWNS (3 sets)
200 x 10
300 x 5
260 x 5

H-I-I-T
- 30 Seconds On, 30 Seconds Off, 10.0 mph
20 Rounds at 0.0 Incline

TRAINING NOTES

Total Sets (Back): 15

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TODAY’S TRAINING INSPIRATION:
NICOLE WILKINS-LEE

Today’s Colin Timberlake Training Inspiration is a woman who, only a few days ago, reached the pinnacle of fitness and figure competition at the Olympia weekend.

Following a 9th place finish in the 2008 Figure Olympia, Nicole Wilkins-Lee returned in 2009 with a vengeance, finishing in 1st place and claiming the crown as the top competitor in the world’s premier physique and figure competition.

This followed a strong year, during which she has also claimed the #1 spot at the IFBB New York Pro Figure and IFBB Europa Show of Champions contests, making it a year of continual improvement, given that 2009 began with an 8th place finish at the Arnold Classic.

And for anyone who thinks female figure competitions are simply hitting the gym a few times and eating decent so that you look okay in a bathing suit, I defy any weekend warrior to endure a mere two weeks of precontest training at the level required to simply contest for a pro card, let alone secure a world championship.

This 2009 Olympia performance was the culmination of a string of impressive appearances since 2007, which included a victory at the 2007 NPC Team Universe Bodybuilding, Fitness and Figure Championships, silver medals at the 2007 NPC Junior Nationals and 2008 IFPP Pittsburgh Pro Figure, and a 3rd place at the 2008 IFBB New York Pro Fitness.

Having reached the pinnacle of her field this early in her competitive career, it appears that the sky is the limit…

TODAY: CHEST (Fast Tempo, 90 Second Rests)

FLAT DUMBBELL PRESS (5 sets)
50 x 12
70 x 12
70 x 10
70 x 10
70 x 9

FLAT DUMBBELL FLYES (5 sets)
40 x 10
70 x 4
70 x 3
70 x 3
50 x 8

INCLINE DUMBBELL PRESS (5 sets)
50 x 10
50 x 10
50 x 10
50 x 10
50 x 9

TRAINING NOTES

Total Sets (Chest): 15

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TODAY’S TRAINING INSPIRATION:
TONEY FREEMAN

Today’s Colin Timberlake Training Inspiration is a bodybuilder known as the X-Man for his virtually unparalleled achievement of the sought-after “X Frame” physique.

Just last night, at the age of 43, Tony Freeman showed that he can still add to his already storied physique and compete with the best, as he secured a strong 8th place finish in an absolutely stacked field at the 2009 Mr. Olympia competition.

While the main news story of the night was Jay Cutler’s history-making reclamation of his Olympia crown, it was equally impressive that Freeman was not only able to continue improving his physique at an advanced age for professional athletics, but to maintain a top-10 level in what may have been the most competitive lineup the Olympia has ever seen.

Freeman has seen his share of impressive finishes in a consistent career that runs all the way back to 1990, when he finished 4th in the tall division at Junior Mr. America.

That was just the beginning, as the X-Man would go on to win the 1993 Junior Nationals, the 2002 NPC Nationals, the 2006 and 2008 IFBB Europa Super Show, the 2007 IFPP Ironman Pro Invitational, the 2007 IFBB Sacramento Pro and the 2008 IFBB Tampa Bay Pro.

At an age where most mortals are well into their decline, Toney Freeman is ensuring that he keeps getting better, inspiring a generation of fitness athletes who, years ago, would have been accepting that their elite competition days were over.

Freeman has also finished as high as 5th at the Olympia (2008) and 3rd at the Arnold Classic (2007), with both of these high water marks coming after his 40th birthday.

TODAY: LEGS (Fast Tempo, 90 Second Rests)

SEATED LEG PRESS (FEET TOGETHER) (5 sets)
300 x 15
500 x 10
500 x 10
500 x 8
500 x 6

SINGLE LEG SQUATS (PER LEG) (3 sets)
Body x 10
Body x 10
Body x 10

QUAD EXTENSIONS (5 sets)
180 x 12
240 x 10
240 x 12
240 x 10
240 x 10

SEATED HAMSTRING CURLS (5 sets)
150 x 10
180 x 10
180 x 10
180 x 10
180 x 8

TRAINING NOTES

Total Sets (Legs): 18

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TODAY’S TRAINING INSPIRATION:
WALLY BUONO

Today’s Colin Timberlake Training Inspiration is a man who worked his way toward becoming a highly respected CFL player.

And much like several of the athletes who achieve their greatness through study of the game rather than innate talent, Wally Buono was able to translate his work ethic and knowledge into a stellar coaching career, through which he has been able to instill his own qualities and tireless drive into the members of his team. Just last week, his endeavors culminated in his passing Don Matthews to record the most wins by a head coach ever in CFL history: 232 and counting.

Wally Buono immigrated to Canada from Italy at the age of three, and from humble beginnings rose to prominence as a solid football player for the Montreal Alouettes of the CFL. He played ten seasons as a linebacker and punter, appearing in 152 games and winning the Grey Cup (the Canadian Superbowl) in both 1974 and 1977.

His CFL career followed an impressive U.S. college career, where he was a linebacker at Idaho State University.

Following his playing days, he would go on to become the greatest coach and football mind in Canadian football history, and to date has coached 20 seasons in the CFL. As of the end of last year, he had compiled a record of 227-112-3 with the BC Lions and Calgary Stampeders (in the regular season) with an additional 19 playoff victories.

As a coach, he has added four Grey Cups to the two he won as a player, and has coached his team to an addition four Grey Cup finals.

As of the end of last year, his career winning percentage as a coach was a staggering .670, and he twice coached Calgary to an impressive 15-3 regular season, while leading BC to a 14-3-1 record one year. In addition to his league record for victories, he also holds the Calgary Stampeders records for both victories and Grey Cups by a head coach.

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

ARNOLD DUMBBELL PRESS (5 sets)
40 x 10
60 x 5
60 x 4
60 x 4
50 x 6

MACHINE SHOULDER PRESS (per arm) (3 sets)
100 x 7
120 x 3
100 x 7

DUMBBELL LATERAL RAISE (3 sets)
- Fast Tempo, 60 Second Rests
25 x 10
25 x 8
25 x 8

DUMBBELL FORWARD RAISE (3 sets)
- Fast Tempo, 60 Second Rests
25 x 10
25 x 10
25 x 10

BENT OVER REAR DELT DUMBBELL FLYES (3 sets)
- Fast Tempo, 60 Second Rests
25 x 10
25 x 10
25 x 10

BARBELL DEADLIFTS (2 sets)
135 x 10
135 x 5

DUMBBELL BICEP CURLS (5 sets)
50 x 8
50 x 7
50 x 7
50 x 6
50 x 5

DUMBBELL HAMMER CURLS (5 sets)
50 x 6
50 x 6
50 x 6
50 x 7
50 x 6

TRAINING NOTES

Total Sets (Shoulders): 17
Total Sets (Other): 2
Total Sets (Biceps): 10

Well, I was going to do some back after the shoulders workout and decided to test out the deadlifts again and get back on the horse. A set and a half in, I was done for! But I shall recover and return…

Like I said, you can’t argue with your back. It’s like arguing with your wife. You’ll just end up sleeping on the couch.

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TODAY’S TRAINING INSPIRATION:
OLAF KOLZIG

Today’s Colin Timberlake Training Inspiration is a man who just announced his retirement from the National Hockey League, ending one of the most illustrious and consistent goaltending careers of recent years.

Olaf Kolzig played 17 seasons in the NHL, during which time he appeared in 719 games, the 19th most ever by a goaltender. To this games total, he also added the 21st most wins ever. His 303 career victories put him an a very exclusive club.

He played in two All-Star Games and won the 2000 Vezina Trophy as the best goaltender in the league.

Perhaps equally as impressive, he was awarded the 2006 King Clancy Memorial Trophy for his community and charitable work, setting a strong example for professional athletes in any sport.

He led the Washington Capitals to their first-ever Stanley Cup Finals appearance in 1998, earning 12 of his 20 career playoff victories.

Three times, he played more than 70 games in a season, placing him among the most consistent workhorses in league history, with an additional four seasons with 60+ games.

Kolzig also retired among the top 40 goalies in NHL history with 35 career shutouts. He twice led the league in shots faced and six times was among the top three. A tireless and dedicated athlete, today we salute Olaf Kolzig.

TODAY: CALVES (Fast Tempo, 90 Second Rests)

SEATED CALF RAISE (PROPER MACHINE) (6 sets)
90 x 15
135 x 7
135 x 6
135 x 6
90 x 10
90 x 12

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 15
360 x 12
360 x 12
360 x 12
360 x 12

REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 10
270 x 10
270 x 10
270 x 9
270 x 8

TRAINING NOTES

Total Sets (Calves): 16

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TODAY’S TRAINING INSPIRATION:
MONICA SELES

Today’s Colin Timberlake Training Inspiration is a woman who made one of the greatest comebacks in the history of professional sports, overcoming quite possibly the most traumatizing incident imaginable during an athletic competition.

In an incident that paralleled the grotesqueries of Clint Malarchuk’s on-ice severed carotid artery or Bryan Berard’s lacerated eye – but with the added aspect of violent and malicious intent – tennis champion Monica Seles was participating in a major tennis tournament when a crazed fan left the stands, raced across the court and stabbed Seles in the back with a ten-inch-long knife.

Seles was ranked #1 in the world at the time, having surpassed the likes of the legendary Steffi Graf.

Following the incident, Seles took a couple years before returning to the game, but did so with a bang. She won the first tournament of her comeback, the Canadian Open, and the next month, made it to the U.S. Open final.

When it was all said and done, Seles had won an incredible 53 singles titles, sporting a career record of 595-122.

She won nine Grand Slam titles, including four Australian Opens. Her 1996 Australian Open title came a good three years after her on-court stabbing incident. Seles also won six doubles titles in her career, with a career record of 89-45.

To these accolades, she would also add an Olympic bronze medal at the 2000 Games in Sydney. She is now a member of the International Tennis Hall of Fame.

TODAY: DAY OFF

The back has spoken. I’m not going to be doing much of anything today.

TRAINING NOTES

Total Sets (Body): None

A bad back is like a girlfriend. There’s no point arguing with it…

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