colintimberlake.comTell her it wasn’t you…

Day 35…that means I’m 5 weeks into training for the 5K Pump and Run at the Arnold Classic. And the race itself is 8 days away, so I guess my relatively sudden and ad lib training program is exactly 6 weeks, with the race the next day…

Week 5 was a week of sore backs and very little running. I did, however, focus on cross-training to keep momentum going and continue the gains. All in all, I think I did pretty much everything I could under the circumstances. And it was good to add some new elements to the cardio sessions. I’m getting kind of scrawny now, though.

DAILY PERFORMANCE

The following chart covers my performance from day to day, with gains and setbacks…plenty of both. You can pretty much mark the moment where my legs got tired and my back gave out…but the hell with that. I can certainly man up for 8 days.

The following measures (and aspects of the training) are, in order:
- 5K Run
- 10K run
- Maximum Reps in one set of 100% Body Weight on bench press
- The Same for 115% Body Weight
- 10 Miles on a Stationary Bike (with resistance at 15/25)
- 20 Minutes on an Elliptical Trainer (with incline and resistance both at 10/10) and the readout measuring “Calories Burned” as the metric of performance

* Personal Bests for this training session are boldfaced and underlined

SONGS TO DATE:

10cc – I Don’t Like Reggae
2Pac – California Love
2Pac – Can’t C Me
2Pac – Ghetto Gospel
2Pac – I Don’t Give a F***
2Pac – Killuminati
2Pac – Last Ones Left
2Pac – Let Em Have it (Remix)
2Pac – My Block
2Pac – Numero 10
2Pac – One Day You’ll Find Out
2Pac – Out on Bail
2Pac – Pain
2Pac – Part Time Mutha
2Pac – R U Still Down
2Pac – Running on E
2Pac – Starin’ Through My Rearview
2Pac – Thug ‘N U Thug ‘N Me
2Pac – When We Ride on Our Enemies
3 6 Mafia – It’s a Fight
3 6 Mafia – Stay Fly
50 Cent – A Lil Bit of Everything
50 Cent – Hustler’s Ambition
50 Cent – I’m a Rider
50 Cent – Piggy Bank
50 Cent – Soldier
5ive – Slam Dunk Da Funk
ABC – The Look of Love (Dreamtime Mix No. 2)
ABC – The Night You Murdered Love
Ace of Base – Cruel Summer (Rap Remix)
A-ha – The Blue Sky
A-ha – Forever Not Yours
A-ha – I Dream Myself Alive2Pac – All Out
A-ha – The Living Daylights
A-ha – Summer Moved On
Alanis – Plastic
Alanis – Too Hot
Alanis – Walk Away
Alice Cooper – Billion Dollar Babies (Live 1973)
Alice Cooper – Feed My Frankenstein
Alien Ant Farm – Smooth Criminal
Alphaville – Big in Japan
Anita Ward – Ring My Bell
Armchair Cynics – Bang Bang
Ashlee Simpson – L.O.V.E.
Ataris – Boys of Summer
Backstreet Boys – Don’t Want You Back
Backstreet Boys – That’s the Way I Like it
Baltimora – Tarzan Boy
Beastie Boys – Body Movin’
Beastie Boys – Intergalactic
Beastie Boys – Right Right Now Now
Beastie Boys – So Whatcha Want
Bee Gees – Stayin’ Alive (Teddybears Remix)
Berlin – Sex (Extended)
Billie Piper – Because We Want To
Billy Idol – Rebel Yell
Billy Idol – White Wedding
Billy Joel – We Didn’t Start the Fire
Billy Ocean – Caribbean African European Queen (Remix)
Billy Squier – Rock Me Tonight
Black Box – Ride on Time
Blondie – Call Me
Bloodhound Gang – The Bad Touch
Bloodhound Gang – Mope
Blue Peter – Don’t Walk Past
Bobby Brown – Don’t Be Cruel
Bobby Brown – On Our Own
Bobby Brown – On Our Own (Extended Club Version)
Bomfunk MCs – Other MCs
Bomfunk MCs – Kingstep
Bomfunk MCs – Freestyler
Bomfunk MCs – Sky’s the Limit
Bon Jovi – Game of the Heart
Bon Jovi – Hardest Part is the Night
Bon Jovi – Have a Nice Day
Bon Jovi – I Want to Be Loved
Bon Jovi – It’s My Life
Bon Jovi – Livin’ on a Prayer (Live in Cincinatti)
Bon Jovi – Price of Love
Bon Jovi – River of Love
Bon Jovi – Roulette
Bon Jovi – Undivided
Bon Jovi – Woman in Love
Bonnie Tyler – Holding Out for a Hero
Boyz II Men – Motownphilly
The Breakfast Club – Right on Track (14th Street Mix)
Bricklin – Walk Away
Britney Spears – Gimme More
Bruce Springsteen – Cover Me
Bruce Springsteen – Lucky Town
Bruce Springsteen – Radio Nowhere
Bryan Adams – Run to You
Bryan Adams and Tina Turner – It’s Only Love
Bucci Bag – More Lemonade
Cheap Trick – Mighty Wings
Christina Aguilera – Genie in a Bottle (Instrumental)
Coco Lee – Step In
Corey Hart – Angry Young Man
Corey Hart – Komrade Kiev
The Cure – Hot Hot Hot
Cyndi Lauper – She Bop
Damae ft. Londonbeat – I’ve Been Thinking About You
Dead or Alive – Come Home With Me Baby
Dead or Alive – DJ Hit that Button
Dead or Alive – You Spin Me Round
Def Leppard – Slang
Dino – I Like it
DJ Quik – Bitch Better Have My Money
DJ Quik – Sweet Black Pu**y
Don Henley – Boys of Summer
Dragon Ash – Attention
Dru Hill – How Deep is Your Love
Duran Duran – I Don’t Want Your Love
Duran Duran – The Wild Boys
E.G. Daily – Mind Over Matter
Eddie Money – Take Me Home Tonight
ELO – Evil Woman
EMF – Unbelievable
Eminem – Business
Eminem – Crazy in Love (Instrumental)
Eminem – Cum on Everybody (Instrumental)
Eminem – FACK
Eminem – Go to Sleep
Eminem – Guilty Conscience
Eminem – Just Lose It
Eminem – Lose Yourself
Eminem – Mockingbird
Eminem – Shake That
Eminem – Sing for the Moment
Eminem – Spend Some Time
Eminem – Stan
Eminem – Stan (Live feat. Elton John)
Eminem – The Way I Am
Eminem – Till I Collapse
Eminem – When I’m Gone
Emjay – Sound of My Heartbeat (Euro Version)
Eric Clapton – Forever Man
Eric Clapton – Heaven is One Step Away
Europe – Cherokee
Europe – Rock the Night
Eurythmics – Sweet Dreams (1/2 Alive Edit)
Eurythmics – Sweet Dreams (Ben Liebrand Mix)
Eurythmics vs. Tone Loc – Here Comes the Wild Thing Again
Expose – Come Go With Me
Expose – Point of No Return
Expose – What You Don’t Know
Evanescence – Bring Me to Life
Falco – Der Kommisar
Falco – Rock Me Amadeus
Falco – Rock Me Amadeus (Symphonic)
Falco – Weiner Blut (Club Remix)
Fall Out Boy – Beat it
Fat Joe – Does Anybody Know
Fat Joe – Make it Rain
Fat Joe – We Run This Shit
Fat Joe – What’s Luv
The Fixx – Are We Ourselves
Fleetwood Mac – Big Love
Fleetwood Mac – Big Love (Live)
Fleetwood Mac – Everywhere
Fleetwood Mac – Go Your Own Way
Fleetwood Mac – Little Lies
Fleetwood Mac – Seven Wonders
Flight of the Conchords – Business Time
Flight of the Conchords – Hiphopapotamus vs. Rhymenoceros
Flight of the Conchords – She’s So Hot…Boom!
Foo Fighters – The Best of You
Foreigner – Cold As Ice
Foreigner – Jukebox Hero
Foreigner – Urgent
Fort Minor – Remember the Name
Fort Minor – Right Now
Four Tops – Standing in the Shadows of Love
Frank Stallone – Pushin’
Frankie Goes to Hollywood – Relax (Jam & Spoon Trip-o-matic Fairy Tale Mix)
Freaknasty – Da Dip
Freez – IOU
Frou Frou – Holding Out for a Hero
Gavin DeGraw – I Don’t Want to Be
Genesis – Land of Confusion
George Michael – Freeek!
George Michael – Monkey (Extended)
Geto Boys – G-Code
Glass Tiger – Animal Heart
Go West – Faithful
Go West – King of Wishful Thinking
Good Charlotte – I Just Wanna Live
Gowan – All the Lovers in the World
Guns n’ Roses – Sweet Child o’ Mine
Guns n’ Roses – Think About You
Gunther feat. Samantha Fox – Touch Me
Hall and Oates – Cold Dark and Yesterday
Hall and Oates – Make You Stay
Hall and Oates – Rockability
Harlequin – I Did it For Love
Haywire – Dance Desire
Heart – If Looks Could Kill
Heart – Wild Child
Hinder – How Long
Honeymoon Suite – Burning in Love
Honeymoon Suite – One By One
Howard Jones – Like to Get to Know You Well (International Mix)
Huey Lewis and the News – The Power of Love
Ice Cube – Check Yo Self
Ice Cube and Paul Oakenfold – Get em Up
Iggy Pop – The Passenger
Immediate Music – Serenata
Information Society – Walking Away
INXS – Good + Bad Times
Iron Maiden – The Wicker Man
Janet Jackson – If
Jay Z – 99 Problems
Jay Z and Foxy Brown – I’ll Be
Jay Z and Linkin Park – Numb / Encore
Jay Z and Panjabi MC – Beware of the Boy
Jelleestone – Money
Jermaine Stewart – The Word is Out
Jermaine Stewart – We Don’t Have to Take Our Clothes Off (Ultimix)
Joanna Pacitti – Watch Me Shine
Joey B. Ellis and Tynette Hare – Go For It (Rocky V)
John Cafferty – Hearts on Fire
John Mellencamp – What if I Came Knocking
John Parr – Restless Heart
Johnny Clegg – Scatterlings of Africa
Johnny Hates Jazz – Shattered Dreams
Juvenile – Back That Ass Up
Kanye West – Stronger
Kate Bush – Running Up That Hill
Kelly Clarkson – Miss Independent
Kenny Loggins – Danger Zone
Kenny Loggins – I’m Free (Heaven Helps the Man)
Kenny Loggins – Welcome to Heartlight
Kevin Federline – America’s Most Hated
Khaled – We Taking Over
The Killers – Somebody Told Me
Kim Wilde – Another Step
Kim Wilde – Say You Really Want Me
Kim Wilde – You Keep Me Hanging On (12″ Mix)
Kim Wilde – You Keep Me Hanging On (Thin Thread Extended Remix)
Kiss – King of the Mountain
Kiss – Psycho Circus
Kiss – (You Make Me) Rock Hard
KLF and Tammy Wynette – Justified and Ancient
Kris Kross – Jump
Lady Gaga – Just Dance
Lady Gaga – Lovegame
Lady Gaga – Poker Face
LeAnn Rimes – The Right Kind of Wrong
Lenny Kravitz – Always on the Run
Linkin Park – Breaking the Habit
Linkin Park – Enth E Nd
Linkin Park – Numb
Lo Fidelity All Stars – Battleflag
Lou Gramm – Lost in the Shadows
Lisa Lougheed – Run With Us
Lynyrd Skynyrd – That Smell
Madonna – Die Another Day
Madonna – Gambler (Extended Dance Remix)
Madonna – Holiday (Immaculate Concoction’s Escape Mix)
Madonna – Holiday (Thunderpuss Music Sounds Better on Holiday Remix)
Madonna – Human Nature
Madonna – Hung Up
Madonna – Keep it Together
Madonna – Like a Prayer (Gospel Prayer – Guyom’s Lady M Show)
Madonna – Papa Don’t Preach (Art of Mix Remix)
Madonna – Spotlight (Extended Version Manu)
Madonna – Sorry
Madonna – White Heat
Madonna and Justin Timberlake – Four Minutes
Mandy Moore – In My Pocket
Mariah Carey – Make it Happen
Marilyn Manson – Tainted Love
Marky Mark and the Funky Bunch – Good Vibrations
Matisyahu – King Without a Crown
MC Miker G and DJ Sven – Holiday Rap
Melissa Etheridge – Like the Way I Do
Men at Work – Down Under (Live at 2000 Olympics)
Method Man – The Rock / Know Your Role
Method Man and Redman – Da Rockwilder
Metro Station – Shake It
Miami Sound Machine – Conga (Instrumental ‘85)
Miami Sound Machine – Conga (Dance Mix)
Michael Jackson – Jam
Michael Jackson – Smooth Criminal
Michael Sembello – Maniac (Instrumental)
Michael Sembello – Maniac (Flip & Fill Mix)
Mike Jones – Mr. Jones
Milli Vanilli – Girl You Know It’s True
Milli Vanilli – Ma Baker
Moby – Bodyrock
Morris Day and the Time – Jungle Love
Moving Pictures – Never
Mr. President – Coco Jumbo
Nas and Puff Daddy – Hate Me Now
Naturally 7 – Feel it (in the Air Tonight)
Nelly – Boom!
Nelly – Ride With Me
Nelly and Puff Daddy – Shake Ya Tail Feathers
Nelly Furtado – Maneater
Neneh Cherry – Buffalo Stance
No Doubt – Hey Baby
Nonpoint – In the Air Tonight
NY Confidential – It Really Don’t Matter to Me
Oasis vs. Greenday – Wonderwall vs. Boulevard
Oingo Boingo – Dead Man’s Party
Olivia Newton-John – Physical
Orgy – Blue Monday
Ozzy Osbourne – I Just Want You
Papa Roach – Last Resort
Parachute Club – Love is Fire
Pat Benatar – Love is a Battlefield (Instrumental Remix)
Paul Engemann – Push it to the Limit
Paul Lekakis – Boom Boom Boom (Ultimix)
Paul Stanley – Live to Win
Paula Abdul – I Need You
Paula Abdul – Straight Up
Peter Gabriel – Steam
Phil Collins – Two Hearts
Pink – Stupid Girl
Pink and Redman – Get the Party Started (Sweet Dreams Remix)
Pitbull – Midnight
POD – Youth of the Nation
Pointer Sisters – I’m So Excited
Power Station – Some Like it Hot
Powerman 5000 – Relax
Pretty Poison – Catch Me I’m Falling
Prince – My Name is Prince
R. Kelly / Ludacris / Kid Rock – Rock Star
Rage Against the Machine – Do What They Told Ya
Rascal Flatts – Life is a Highway
Rascalz and Shawn Desman – Movie Star
Ratt – Round and Round
Ratatat – Wildcat
Red Hot Chili Peppers – Can’t Stop
Rick Derringer – Rock and Roll Hoochie Koo
Rick Ross – Push It
Rihanna – Umbrella
Robert Miles – Fable
Robert Tepper – Angel of the City
Robert Tepper – No Easy Way Out
Rockwell – Somebody’s Watching Me (400 People Mix)
Run DMC – Down With the King
Scorpions and Berlin Orchestra – Rock You Like a Hurricane 2000
Sneaky Sound System – Pictures
Snoop Dogg – Lollipop
Snow – Legal
Snow – Girl I’ve Been Hurt
Soul Decision – Cadillac Dress
Soul Decision – Faded
South Park – Montage
Stan Bush – Fight to Survive
Starship – We Built This City
Steve Winwood – Higher Love
Stevie Nicks – Edge of Seventeen (Thunderous Olympian’s Acid Rave-up)
Survivor – Burning Heart
Survivor – Eye of the Tiger
Tangerine Dream – The Dream is Always the Same
Tangerine Dream – Love on a Real Train
Teena Marie – Lead Me On
The Temptations – Big Fun (Harry Crumb)
Three Days Grace – Just Like You
T.I. – What You Know
Tim Feehan – Where’s the Fire
TLC – What About Your Friends
Tom Cochrane – Life is a Highway
Tom Jones – Sex Bomb
The Tragically Hip – Small Town Bringdown
Triump – Lay it on the Line
U2 – Discotheque
U2 – Sunday Bloody Sunday
Vicki Sue Robinson – Turn the Beat Around
Vince DiCola – Training Montage
Vince DiCola – War
White Lion – Broken Heart
Will Smith – Candy
Willa Ford – I Wanna Be Bad
WWF – Real American (Hulk Hogan)
Yaz – Don’t Go (Whorehouse Mix)
Young MC – Bust a Move
ZZ Top – Pincushion

INSPIRATIONAL ROLE MODELS FOR TRAINING

Day 3 – Sylvester Stallone
Day 4 – Dick and Rick Hoyt
Day 5 – Simon Whitfield
Day 6 – Donovan Bailey
Day 7 – Rick Hansen
Day 8 – Chris Chelios
Day 9 – Rod Brind’Amour
Day 10 – Jay Cutler
Day 12 – David Goggins
Day 13 – Mike Modano
Day 14 – Sven Thorsen
Day 15 – Chantal Petitclerc
Day 16 – Evander Holyfield
Day 17 – Bruny Surin / Keith Wilson
Day 19 – Trevor Linden
Day 20 – Ken Shamrock
Day 21 – Ed Whitlock
Day 22 – Yoshihisa Hosaka
Day 23 – Steve Prefontaine
Day 24 – Frank Zane
Day 25 – Arnold Schwarzenegger
Day 26 – Randy Couture
Day 27 – Franco Columbu
Day 28 – Dirk Graham
Day 29 – Bolo Yeung
Day 30 – Stan Smyl
Day 31 – Lucia Rijker
Day 32 – Mark Howe
Day 33 – Dean Karnazes
Day 34 – George Chuvalo
Day 35 – Samir Bannout

Previous Summaries: Week 1 / Week 2 / Week 3 / Week 4

Well it wasn’t that long ago that I began training for the 5K Pump and Run at the Arnold Classic, but time has flown by and so…28 Days Later…I am at the end of Week 4.

It’s been four weeks of speed gains, speed losses due to overwork, strength gains, getting a little scrawny by my standards due to all this damn running…and it has also been four weeks of some pretty good tunes. As you can see, I’ve kept a log of all the songs that have come up in the training and helped propel the feet to the end of their 5K run or 10-mile bike or whatever the element of training might be.

In addition to the bench-press specific chest training — for the PUMP element of the pump and run — I have been using a handful of distances and exercises for the cardio and endurance portion of the contest. In no particular order: 10K runs, 10-mile cycling, 20 minute sessions on a high-incline and high-resistance elliptical machine (burning maximum calories in 20 minutes on the readout), and of course actual 5K runs.

Week three saw a lot of cross training instead of running due to my having worn my running legs out badly in the first two weeks. Week four saw me ease back into the running as I begin to see race day at the end of the tunnel.

NEW SONGS USED IN WEEK 4:

10cc – I Don’t Like Reggae
2Pac – California Love
2Pac – Part Time Mutha
3 6 Mafia – It’s a Fight
3 6 Mafia – Stay Fly
50 Cent – A Lil Bit of Everything
50 Cent – Hustler’s Ambition
50 Cent – I’m a Rider
50 Cent – Piggy Bank
50 Cent – Soldier
A-ha – The Blue Sky
A-ha – I Dream Myself Alive
Ace of Base – Cruel Summer (Rap Remix)
Alien Ant Farm – Smooth Criminal
Beastie Boys – Right Right Now Now
Bee Gees – Stayin’ Alive (Teddybears Remix)
Billie Piper – Because We Want To
Billy Idol – Rebel Yell
Blue Peter – Don’t Walk Past
Bomfunk MCs – Other MCs
Bomfunk MCs – Kingstep
Bomfunk MCs – Freestyler
Bomfunk MCs – Sky’s the Limit
Bon Jovi – Livin’ on a Prayer (Live in Cincinatti)
Boyz II Men – Motownphilly
Britney Spears – Gimme More
Dragon Ash – Attention
E.G. Daily – Mind Over Matter
Eddie Money – Take Me Home Tonight
EMF – Unbelievable
Europe – Cherokee
Europe – Rock the Night
Falco – Rock Me Amadeux
Foo Fighters – The Best of You
Four Tops – Standing in the Shadows of Love
Freaknasty – Da Dip
Frou Frou – Holding Out for a Hero
Gavin DeGraw – I Don’t Want to Be
Geto Boys – G-Code
Glass Tiger – Animal Heart
Good Charlotte – I Just Wanna Live
Gunther feat. Samantha Fox – Touch Me
Hall and Oates – Cold Dark and Yesterday
Hall and Oates – Make You Stay
Hall and Oates – Rockability
Ice Cube – Check Yo Self
Iggy Pop – The Passenger
Immediate Music – Serenata
Iron Maiden – The Wicker Man
Janet Jackson – If
Jay Z – 99 Problems
Jay Z and Foxy Brown – I’ll Be
Jermaine Stewart – The Word is Out
Joanna Pacitti – Watch Me Shine
Juvenile – Back That Ass Up
Kate Bush – Running Up That Hill
Kenny Loggins – Welcome to Heartlight
Kevin Federline – America’s Most Hated
Kiss – King of the Mountain
Kiss – Psycho Circus
Kiss – (You Make Me) Rock Hard
LeAnn Rimes – The Right Kind of Wrong
Lou Gramm – Lost in the Shadows
Lisa Lougheed – Run With Us
Lynyrd Skynyrd – That Smell
Madonna – Die Another Day
Madonna – Keep it Together
Mandy Moore – In My Pocket
Matisyahu – King Without a Crown
Marky Mark and the Funky Bunch – Good Vibrations
MC Miker G and DJ Sven – Holiday Rap
Method Man and Redman – Da Rockwilder
Metro Station – Shake It
Michael Jackson – Jam
Michael Jackson – Smooth Criminal
Mike Jones – Mr. Jones
Milli Vanilli – Girl You Know It’s True
Moby – Bodyrock
Nas and Puff Daddy – Hate Me Now
Paul Stanley – Live to Win
Peter Gabriel – Steam
Phil Collins – Two Hearts
Pink – Stupid Girl
Pink and Redman – Get the Party Started (Sweet Dreams Remix)
Pitbull – Midnight
POD – Youth of the Nation
Pointer Sisters – I’m So Excited
Power Station – Some Like it Hot
Powerman 5000 – Relax
Pretty Poison – Catch Me I’m Falling
Prince – My Name is Prince
Rage Against the Machine – Do What They Told Ya
Rascal Flatts – Life is a Highway
Rascalz and Shawn Desman – Movie Star
Ratt – Round and Round
Ratatat – Wildcat
Red Hot Chili Peppers – Can’t Stop
Rick Derringer – Rock and Roll Hoochie Koo
Rick Ross – Push It
Rihanna – Umbrella
Robert Miles – Fable
Robert Tepper – Angel of the City
Rockwell – Somebody’s Watching Me (400 People Mix)
Run DMC – Down With the King
Sneaky Sound System – Pictures
Snoop Dogg – Lollipop
Snow – Legal
Snow – Girl I’ve Been Hurt
Soul Decision – Cadillac Dress
Soul Decision – Faded
South Park – Montage
Starship – We Built This City
Steve Winwood – Higher Love
Stevie Nicks – Edge of Seventeen (Thunderous Olympian’s Acid Rave-up)
T.I. – What You Know
Teena Marie – Lead Me On
The Temptations – Big Fun (Harry Crumb)
Three Days Grace – Just Like You
Tim Feehan – Where’s the Fire
ZZ Top – Pincushion

SONGS TO DATE:

10cc – I Don’t Like Reggae
2Pac – California Love
2Pac – Can’t C Me
2Pac – Ghetto Gospel
2Pac – I Don’t Give a F***
2Pac – Killuminati
2Pac – Last Ones Left
2Pac – Let Em Have it (Remix)
2Pac – My Block
2Pac – Numero 10
2Pac – One Day You’ll Find Out
2Pac – Out on Bail
2Pac – Pain
2Pac – Part Time Mutha
2Pac – R U Still Down
2Pac – Running on E
2Pac – Starin’ Through My Rearview
2Pac – Thug ‘N U Thug ‘N Me
2Pac – When We Ride on Our Enemies
3 6 Mafia – It’s a Fight
3 6 Mafia – Stay Fly
50 Cent – A Lil Bit of Everything
50 Cent – Hustler’s Ambition
50 Cent – I’m a Rider
50 Cent – Piggy Bank
50 Cent – Soldier
ABC – The Look of Love (Dreamtime Mix No. 2)
Ace of Base – Cruel Summer (Rap Remix)
A-ha – The Blue Sky
A-ha – I Dream Myself Alive2Pac – All Out
Alice Cooper – Billion Dollar Babies (Live 1973)
Alien Ant Farm – Smooth Criminal
Beastie Boys – Right Right Now Now
Bee Gees – Stayin’ Alive (Teddybears Remix)
Billie Piper – Because We Want To
Billy Idol – Rebel Yell
Billy Ocean – Caribbean African European Queen (Remix)
Blondie – Call Me
Blue Peter – Don’t Walk Past
Bobby Brown – On Our Own (Extended Club Version)
Bomfunk MCs – Other MCs
Bomfunk MCs – Kingstep
Bomfunk MCs – Freestyler
Bomfunk MCs – Sky’s the Limit
Bon Jovi – Livin’ on a Prayer (Live in Cincinatti)
Boyz II Men – Motownphilly
The Breakfast Club – Right on Track (14th Street Mix)
Britney Spears – Gimme More
Corey Hart – Angry Young Man
Corey Hart – Komrade Kiev
Dragon Ash – Attention
E.G. Daily – Mind Over Matter
Eddie Money – Take Me Home Tonight
EMF – Unbelievable
Eminem – Business
Eminem – Crazy in Love (Instrumental)
Eminem – FACK
Eminem – Go to Sleep
Eminem – Guilty Conscience
Eminem – Just Lose It
Eminem – Lose Yourself
Eminem – Mockingbird
Eminem – Shake That
Eminem – Sing for the Moment
Eminem – Spend Some Time
Eminem – Stan
Eminem – Stan (Live feat. Elton John)
Eminem – The Way I Am
Eminem – Till I Collapse
Eminem – When I’m Gone
Europe – Cherokee
Europe – Rock the Night
Eurythmics – Sweet Dreams (1/2 Alive Edit)
Eurythmics – Sweet Dreams (Ben Liebrand Mix)
Eurythmics vs. Tone Loc – Here Comes the Wild Thing Again
Falco – Rock Me Amadeux
Fat Joe – Does Anybody Know
Fat Joe – Make it Rain
Fat Joe – What’s Luv
Foo Fighters – The Best of You
Fort Minor – Remember the Name
Fort Minor – Right Now
Four Tops – Standing in the Shadows of Love
Frank Stallone – Pushin’
Frankie Goes to Hollywood – Relax (Jam & Spoon Trip-o-matic Fairy Tale Mix)
Freaknasty – Da Dip
Frou Frou – Holding Out for a Hero
Gavin DeGraw – I Don’t Want to Be
George Michael – Freeek!
Geto Boys – G-Code
Glass Tiger – Animal Heart
Good Charlotte – I Just Wanna Live
Guns n’ Roses – Sweet Child o’ Mine
Gunther feat. Samantha Fox – Touch Me
Hall and Oates – Cold Dark and Yesterday
Hall and Oates – Make You Stay
Hall and Oates – Rockability
Howard Jones – Like to Get to Know You Well (International Mix)
Ice Cube – Check Yo Self
Iggy Pop – The Passenger
Immediate Music – Serenata
Iron Maiden – The Wicker Man
Janet Jackson – If
Jay Z – 99 Problems
Jay Z and Foxy Brown – I’ll Be
Jay Z and Linkin Park – Numb / Encore
Jermaine Stewart – The Word is Out
Jermaine Stewart – We Don’t Have to Take Our Clothes Off (Ultimix)
Joanna Pacitti – Watch Me Shine
Joey B. Ellis and Tynette Hare – Go For It (Rocky V)
John Cafferty – Hearts on Fire
Johnny Clegg – Scatterlings of Africa
Juvenile – Back That Ass Up
Kanye West – Stronger
Kate Bush – Running Up That Hill
Kenny Loggins – Welcome to Heartlight
Kevin Federline – America’s Most Hated
Kim Wilde – You Keep Me Hanging On (12″ Mix)
Kim Wilde – You Keep Me Hanging On (Thin Thread Extended Remix)
Kiss – King of the Mountain
Kiss – Psycho Circus
Kiss – (You Make Me) Rock Hard
Lady Gaga – Just Dance
Lady Gaga – Lovegame
Lady Gaga – Poker Face
LeAnn Rimes – The Right Kind of Wrong
Linkin Park – Breaking the Habit
Linkin Park – Enth E Nd
Linkin Park – Numb
Lo Fidelity All Stars – Battleflag
Lou Gramm – Lost in the Shadows
Lisa Lougheed – Run With Us
Lynyrd Skynyrd – That Smell
Madonna – Die Another Day
Madonna – Gambler (Extended Dance Remix)
Madonna – Holiday (Immaculate Concoction’s Escape Mix)
Madonna – Holiday (Thunderpuss Music Sounds Better on Holiday Remix)
Madonna – Human Nature
Madonna – Keep it Together
Madonna – Like a Prayer (Gospel Prayer – Guyom’s Lady M Show)
Madonna – Papa Don’t Preach (Art of Mix Remix)
Madonna – Spotlight (Extended Version Manu)
Madonna and Justin Timberlake – Four Minutes
Mandy Moore – In My Pocket
Mariah Carey – Make it Happen
Marky Mark and the Funky Bunch – Good Vibrations
Matisyahu – King Without a Crown
MC Miker G and DJ Sven – Holiday Rap
Method Man – The Rock / Know Your Role
Method Man and Redman – Da Rockwilder
Metro Station – Shake It
Miami Sound Machine – Conga (Instrumental ‘85)
Miami Sound Machine – Conga (Dance Mix)
Michael Jackson – Jam
Michael Jackson – Smooth Criminal
Michael Sembello – Maniac (Instrumental)
Michael Sembello – Maniac (Flip & Fill Mix)
Mike Jones – Mr. Jones
Milli Vanilli – Girl You Know It’s True
Milli Vanilli – Ma Baker
Moby – Bodyrock
Nas and Puff Daddy – Hate Me Now
Pat Benatar – Love is a Battlefield (Instrumental Remix)
Paul Stanley – Live to Win
Peter Gabriel – Steam
Phil Collins – Two Hearts
Pink – Stupid Girl
Pink and Redman – Get the Party Started (Sweet Dreams Remix)
Pitbull – Midnight
POD – Youth of the Nation
Pointer Sisters – I’m So Excited
Power Station – Some Like it Hot
Powerman 5000 – Relax
Pretty Poison – Catch Me I’m Falling
Prince – My Name is Prince
R. Kelly / Ludacris / Kid Rock – Rock Star
Rage Against the Machine – Do What They Told Ya
Rascal Flatts – Life is a Highway
Rascalz and Shawn Desman – Movie Star
Ratt – Round and Round
Ratatat – Wildcat
Red Hot Chili Peppers – Can’t Stop
Rick Derringer – Rock and Roll Hoochie Koo
Rick Ross – Push It
Rihanna – Umbrella
Robert Miles – Fable
Robert Tepper – Angel of the City
Robert Tepper – No Easy Way Out
Rockwell – Somebody’s Watching Me (400 People Mix)
Run DMC – Down With the King
Scorpions and Berlin Orchestra – Rock You Like a Hurricane 2000
Sneaky Sound System – Pictures
Snoop Dogg – Lollipop
Snow – Legal
Snow – Girl I’ve Been Hurt
Soul Decision – Cadillac Dress
Soul Decision – Faded
South Park – Montage
Stan Bush – Fight to Survive
Starship – We Built This City
Steve Winwood – Higher Love
Stevie Nicks – Edge of Seventeen (Thunderous Olympian’s Acid Rave-up)
Survivor – Burning Heart
Survivor – Eye of the Tiger
Tangerine Dream – The Dream is Always the Same
Tangerine Dream – Love on a Real Train
Teena Marie – Lead Me On
The Temptations – Big Fun (Harry Crumb)
Three Days Grace – Just Like You
T.I. – What You Know
Tim Feehan – Where’s the Fire
Vicki Sue Robinson – Turn the Beat Around
Vince DiCola – Training Montage
Vince DiCola – War
Yaz – Don’t Go (Whorehouse Mix)
ZZ Top – Pincushion

INSPIRATIONAL ROLE MODELS FOR TRAINING

Day 3 – Sylvester Stallone
Day 4 – Dick and Rick Hoyt
Day 5 – Simon Whitfield
Day 6 – Donovan Bailey
Day 7 – Rick Hansen
Day 8 – Chris Chelios
Day 9 – Rod Brind’Amour
Day 10 – Jay Cutler
Day 12 – David Goggins
Day 13 – Mike Modano
Day 14 – Sven Thorsen
Day 15 – Chantal Petitclerc
Day 16 – Evander Holyfield
Day 17 – Bruny Surin / Keith Wilson
Day 19 – Trevor Linden
Day 20 – Ken Shamrock
Day 21 – Ed Whitlock
Day 22 – Yoshihisa Hosaka
Day 23 – Steve Prefontaine
Day 24 – Frank Zane
Day 25 – Arnold Schwarzenegger
Day 26 – Randy Couture
Day 27 – Franco Columbu
Day 28 – Dirk Graham

Previous Summaries: Week 1 / Week 2 / Week 3

Well, today marked the end of the third week of fairly sudden immersion into training for the 5K Pump and Run (combination of bench press contest and 5K run time). It’s been 3 weeks of ups and downs, some good gains and some forced-standstills due to wear and tear. All in all, things are on track for a decent performance come game day.

PERFORMANCE TO DATE:

The following chart summarizes my results so far in training tests for the actual requirements of the event (5K run and bodyweight bench press) and my overtraining in weight and distance (10K run and 115% bodyweight bench press and 10-mile cycling).

As can be seen, my legs have been wearing out a little bit not only from the extent of running involved, but also the wide variety of running demands, with distances ranging from 100m sprints to 10K runs. Understandably, my legs are a little angry and confused about whether to start focusing on building up slow-twitch or fast-twitch fibers.

The last couple days of week 3, they basically just gave me the middle finger and a big “F.U.” so I started working in some cross-training to continue the forward progress. The 10-mile bike has therefore been added to the progress chart. As well, maximum performance for 20 and/or 40 minutes on a high-resistance elliptical trainer has also been introduced to the program on cross-training days.

NEW SONGS USED IN WEEK 3:

2Pac – Can’t C Me
2Pac – My Block
2Pac – One Day You’ll Find Out
2Pac – Out on Bail
2Pac – Starin’ Through My Rearview
Blondie – Call Me
Eminem – Business
Eminem – Crazy in Love (Instrumental)
Eminem – FACK
Eminem – Go to Sleep
Eminem – Guilty Conscience
Eminem – Just Lose It
Eminem – Lose Yourself
Eminem – Mockingbird
Eminem – Shake That
Eminem – Sing for the Moment
Eminem – Spend Some Time
Eminem – Stan
Eminem – Stan (Live feat. Elton John)
Eminem – The Way I Am
Eminem – Till I Collapse
Eminem – When I’m Gone
Eurythmics – Sweet Dreams (Ben Liebrand Mix)
Fat Joe – Does Anybody Know
Fat Joe – Make it Rain
Fat Joe – What’s Luv
George Michael – Freeek!
Guns n’ Roses – Sweet Child o’ Mine
Kanye West – Stronger
Lady Gaga – Just Dance
Lady Gaga – Lovegame
Lady Gaga – Poker Face
Lo Fidelity All Stars – Battleflag
Madonna – Gambler (Extended Dance Remix)
Madonna – Holiday (Immaculate Concoction’s Escape Mix)
Madonna – Holiday (Thunderpuss Music Sounds Better on Holiday Remix)
Madonna – Human Nature
Madonna – Papa Don’t Preach (Art of Mix Remix)
Madonna – Spotlight (Extended Version Manu)
Madonna and Justin Timberlake – Four Minutes
Method Man – The Rock / Know Your Role
Miami Sound Machine – Conga (Instrumental ‘85)
Miami Sound Machine – Conga (Dance Mix)
Michael Sembello – Maniac (Instrumental)
Michael Sembello – Maniac (Flip & Fill Mix)
Milli Vanilli – Ma Baker
Scorpions and Berlin Orchestra – Rock You Like a Hurricane 2000

SONGS TO DATE:

2Pac – All Out
2Pac – Can’t C Me
2Pac – Ghetto Gospel
2Pac – I Don’t Give a F***
2Pac – Killuminati
2Pac – Last Ones Left
2Pac – Let Em Have it (Remix)
2Pac – My Block
2Pac – Numero 10
2Pac – One Day You’ll Find Out
2Pac – Out on Bail
2Pac – Pain
2Pac – R U Still Down
2Pac – Running on E
2Pac – Starin’ Through My Rearview
2Pac – Thug ‘N U Thug ‘N Me
2Pac – When We Ride on Our Enemies
ABC – The Look of Love (Dreamtime Mix No. 2)
Alice Cooper – Billion Dollar Babies (Live 1973)
Billy Ocean – Caribbean African European Queen (Remix)
Blondie – Call Me
Bobby Brown – On Our Own (Extended Club Version)
The Breakfast Club – Right on Track (14th Street Mix)
Corey Hart – Angry Young Man
Corey Hart – Komrade Kiev
Eminem – Business
Eminem – Crazy in Love (Instrumental)
Eminem – FACK
Eminem – Go to Sleep
Eminem – Guilty Conscience
Eminem – Just Lose It
Eminem – Lose Yourself
Eminem – Mockingbird
Eminem – Shake That
Eminem – Sing for the Moment
Eminem – Spend Some Time
Eminem – Stan
Eminem – Stan (Live feat. Elton John)
Eminem – The Way I Am
Eminem – Till I Collapse
Eminem – When I’m Gone
Eurythmics – Sweet Dreams (1/2 Alive Edit)
Eurythmics – Sweet Dreams (Ben Liebrand Mix)
Eurythmics vs. Tone Loc – Here Comes the Wild Thing Again
Fat Joe – Does Anybody Know
Fat Joe – Make it Rain
Fat Joe – What’s Luv
Fort Minor – Remember the Name
Fort Minor – Right Now
Frank Stallone – Pushin’
Frankie Goes to Hollywood – Relax (Jam & Spoon Trip-o-matic Fairy Tale Mix)
George Michael – Freeek!
Guns n’ Roses – Sweet Child o’ Mine
Howard Jones – Like to Get to Know You Well (International Mix)
Jay Z and Linkin Park – Numb / Encore
Jermaine Stewart – We Don’t Have to Take Our Clothes Off (Ultimix)
Joey B. Ellis and Tynette Hare – Go For It (Rocky V)
John Cafferty – Hearts on Fire
Johnny Clegg – Scatterlings of Africa
Kanye West – Stronger
Kim Wilde – You Keep Me Hanging On (12″ Mix)
Kim Wilde – You Keep Me Hanging On (Thin Thread Extended Remix)
Lady Gaga – Just Dance
Lady Gaga – Lovegame
Lady Gaga – Poker Face
Linkin Park – Breaking the Habit
Linkin Park – Enth E Nd
Linkin Park – Numb
Lo Fidelity All Stars – Battleflag
Madonna – Gambler (Extended Dance Remix)
Madonna – Holiday (Immaculate Concoction’s Escape Mix)
Madonna – Holiday (Thunderpuss Music Sounds Better on Holiday Remix)
Madonna – Human Nature
Madonna – Like a Prayer (Gospel Prayer – Guyom’s Lady M Show)
Madonna – Papa Don’t Preach (Art of Mix Remix)
Madonna – Spotlight (Extended Version Manu)
Madonna and Justin Timberlake – Four Minutes
Mariah Carey – Make it Happen
Method Man – The Rock / Know Your Role
Miami Sound Machine – Conga (Instrumental ‘85)
Miami Sound Machine – Conga (Dance Mix)
Michael Sembello – Maniac (Instrumental)
Michael Sembello – Maniac (Flip & Fill Mix)
Milli Vanilli – Ma Baker
Pat Benatar – Love is a Battlefield (Instrumental Remix)
R. Kelly / Ludacris / Kid Rock – Rock Star
Robert Tepper – No Easy Way Out
Scorpions and Berlin Orchestra – Rock You Like a Hurricane 2000
Stan Bush – Fight to Survive
Survivor – Burning Heart
Survivor – Eye of the Tiger
Tangerine Dream – The Dream is Always the Same
Tangerine Dream – Love on a Real Train
Vicki Sue Robinson – Turn the Beat Around
Vince DiCola – Training Montage
Vince DiCola – War
Yaz – Don’t Go (Whorehouse Mix)

INSPIRATIONAL ROLE MODELS FOR TRAINING

Day 3 – Sylvester Stallone
Day 4 – Dick and Rick Hoyt
Day 5 – Simon Whitfield
Day 6 – Donovan Bailey
Day 7 – Rick Hansen
Day 8 – Chris Chelios
Day 9 – Rod Brind’Amour
Day 10 – Jay Cutler
Day 12 – David Goggins
Day 13 – Mike Modano
Day 14 – Sven Thorsen
Day 15 – Chantal Petitclerc
Day 16 – Evander Holyfield
Day 17 – Bruny Surin / Keith Wilson
Day 19 – Trevor Linden
Day 20 – Ken Shamrock
Day 21 – Ed Whitlock

Previous Summaries: Week 1 / Week 2

Well, today marks the 14th day of training for the 5K Pump and Run, and therefore the end of the second full week. I reused a lot of tried and true songs from week one when I needed a guaranteed boost to keep my feet moving at 9.0, 9.5 or 10 mph as the situation may have been. But I also tested out and added some new ones.

I expect the rate at which songs are added to the list (as training continues) to slow down a bit, not only because I will probably settle into a comfortable playlist to some degree…but also because I won’t be doing a flat-out balls-to-the-wall 5K every day to avoid speed plateaus.

That said, I may be working some more relaxed-speed 10K runs in, which will also give me the opportunity to get some new tunes going. I think the 10K runs will be good for training my mind to think of 5K as a shorter distance. Time will tell… At least I’ll get some good listening out of it.

PERFORMANCE TO DATE:

The following chart summarizes my results so far in training tests for the actual requirements of the event (5K run and bodyweight bench press) and my overtraining in weight and distance (10K run and 115% bodyweight bench press). The progress is gradual but I am confident that it is on the right track…

NEW SONGS USED IN WEEK 2:

2Pac – All Out
2Pac – Ghetto Gospel
2Pac – I Don’t Give a F***
2Pac – Killuminati
2Pac – Last Ones Left
2Pac – Let Em Have it (Remix)
2Pac – Numero 10
2Pac – Pain
2Pac – R U Still Down
2Pac – Running on E
2Pac – Thug ‘N U Thug ‘N Me
2Pac – When We Ride on Our Enemies
ABC – The Look of Love (Dreamtime Mix No. 2)
Alice Cooper – Billion Dollar Babies (Live 1973)
Billy Ocean – Caribbean African European Queen (Remix)
Bobby Brown – On Our Own (Extended Club Version)
The Breakfast Club – Right on Track (14th Street Mix)
Corey Hart – Angry Young Man
Corey Hart – Komrade Kiev
Eurythmics vs. Tone Loc – Here Comes the Wild Thing Again
Fort Minor – Right Now
Frankie Goes to Hollywood – Relax (Jam & Spoon Trip-o-matic Fairy Tale Mix)
Joey B. Ellis and Tynette Hare – Go For It (Rocky V)
Johnny Clegg – Scatterlings of Africa
Kim Wilde – You Keep Me Hanging On (12″ Mix)
Kim Wilde – You Keep Me Hanging On (Thin Thread Extended Remix)
Linkin Park – Enth E Nd
R. Kelly / Ludacris / Kid Rock – Rock Star
Tangerine Dream – Love on a Real Train
Vicki Sue Robinson – Turn the Beat Around

SONGS TO DATE:

2Pac – All Out
2Pac – Ghetto Gospel
2Pac – I Don’t Give a F***
2Pac – Killuminati
2Pac – Last Ones Left
2Pac – Let Em Have it (Remix)
2Pac – Numero 10
2Pac – Pain
2Pac – R U Still Down
2Pac – Running on E
2Pac – Thug ‘N U Thug ‘N Me
2Pac – When We Ride on Our Enemies
ABC – The Look of Love (Dreamtime Mix No. 2)
Alice Cooper – Billion Dollar Babies (Live 1973)
Billy Ocean – Caribbean African European Queen (Remix)
Bobby Brown – On Our Own (Extended Club Version)
The Breakfast Club – Right on Track (14th Street Mix)
Corey Hart – Angry Young Man
Corey Hart – Komrade Kiev
Eurythmics – Sweet Dreams (1/2 Alive Edit)
Eurythmics vs. Tone Loc – Here Comes the Wild Thing Again
Fort Minor – Remember the Name
Fort Minor – Right Now
Frank Stallone – Pushin’
Frankie Goes to Hollywood – Relax (Jam & Spoon Trip-o-matic Fairy Tale Mix)
Howard Jones – Like to Get to Know You Well (International Mix)
Jay Z and Linkin Park – Numb / Encore
Jermaine Stewart – We Don’t Have to Take Our Clothes Off (Ultimix)
Joey B. Ellis and Tynette Hare – Go For It (Rocky V)
John Cafferty – Hearts on Fire
Johnny Clegg – Scatterlings of Africa
Kim Wilde – You Keep Me Hanging On (12″ Mix)
Kim Wilde – You Keep Me Hanging On (Thin Thread Extended Remix)
Linkin Park – Breaking the Habit
Linkin Park – Enth E Nd
Linkin Park – Numb
Madonna – Like a Prayer (Gospel Prayer – Guyom’s Lady M Show)
Mariah Carey – Make it Happen
Pat Benatar – Love is a Battlefield (Instrumental Remix)
R. Kelly / Ludacris / Kid Rock – Rock Star
Robert Tepper – No Easy Way Out
Stan Bush – Fight to Survive
Survivor – Burning Heart
Survivor – Eye of the Tiger
Tangerine Dream – The Dream is Always the Same
Tangerine Dream – Love on a Real Train
Vicki Sue Robinson – Turn the Beat Around
Vince DiCola – Training Montage
Vince DiCola – War
Yaz – Don’t Go (Whorehouse Mix)

INSPIRATIONAL ROLE MODELS FOR TRAINING

Day 3 – Sylvester Stallone
Day 4 – Dick and Rick Hoyt
Day 5 – Simon Whitfield
Day 6 – Donovan Bailey
Day 7 – Rick Hansen
Day 8 – Chris Chelios
Day 9 – Rod Brind’Amour
Day 10 – Jay Cutler
Day 12 – David Goggins
Day 13 – Mike Modano
Day 14 – Sven Thorsen

Previous Summaries: Week 1

Today marked Day 7 and therefore the end of the first full week of training for the Arnold Classic 5K Pump and Run. All in all, I am pretty pleased with my running time for one week of training.

Yesterday (Day 6) I put up my best time so far of 19:11 for the 5K. I expect this to decrease in the coming week.

Most importantly, perhaps, I made some good discoveries with the iPod in terms of good songs for running. For the benefit of anyone working on their 5K, 10K, marathon or other distance, I will keep a running list of all the songs I utilize in my distance training. Unless it is something that came on by accident on “party shuffle” that I didn’t let play to conclusion, it will be on this list.

I will add to the list in the coming weeks, and hopefully these songs will be able to add a little bit of intensity or adrenaline for you as well when you need to dig deep.

SONGS TO DATE:

Eurythmics – Sweet Dreams (1/2 Alive Edit)
Fort Minor – Remember the Name
Frank Stallone – Pushin’
Howard Jones – Like to Get to Know You Well (International Mix)
Jay Z and Linkin Park – Numb / Encore
Jermaine Stewart – We Don’t Have to Take Our Clothes Off (Ultimix)
John Cafferty – Hearts on Fire
Linkin Park – Breaking the Habit
Linkin Park – Numb
Madonna – Like a Prayer (Gospel Prayer – Guyom’s Lady M Show)
Mariah Carey – Make it Happen
Pat Benatar – Love is a Battlefield (Instrumental Remix)
Robert Tepper – No Easy Way Out
Stan Bush – Fight to Survive
Survivor – Burning Heart
Survivor – Eye of the Tiger
Tangerine Dream – The Dream is Always the Same
Vince DiCola – Training Montage
Vince DiCola – War
Yaz – Don’t Go (Whorehouse Mix)