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TODAY’S TRAINING INSPIRATION:
BRIAN PROPP

Today’s Colin Timberlake Training Inspiration is a man who, throughout the entire 1980s, served as the backbone of a Philadelphia Flyers team that transitioned through several eras, from the classic Bobby Clarke and Bill Barber-led Flyers to the Rick Tocchet and Ron Hextall-based teams of the late 1980s and early 1990s.

Propp was a model of consistency throughout his career, scoring 70 points or more in 10 different seasons and 90+ in four. It all added up to a 1,000-point career and five appearances in the Stanley Cup finals, with 148 points in 160 career playoff games.

Propp led the NHL with 12 game winning goals in 1983, and along with teammate Tim Kerr, helped define the modern NHL role of power play specialist. Propp had six seasons with 10 or more power play goals among his eight seasons with 30 or more goals in total.

His prowess on the power play was especially noteworthy in the 1991 playoffs, when his amazing eight PPG in one playoff run helped lead the Minnesota North Stars on an unlikely Cinderella run to the finals.

Propp’s competitive drive was perhaps most evident in the 1989 playoffs when the Flyers squared off against the powerhouse Montreal Canadiens. Propp took a brutal head shot from Montreal defenseman Chris Chelios that left him unconscious on the ice.

In a show of heart that wouldn’t even be allowed in professional sports today, Propp missed only one game with a concussion and returned to play out the series against the physical Canadiens.

TODAY: BACK (Fast Tempo, 60 Second Rests)
and TRICEPS (Fast Tempo, 60 Second Rests)

WIDE GRIP PULL-UPS (3 sets)
Body x 15
Body x 10
Body x 8

CLOSE GRIP PARALLEL PULL-UPS (3 sets)
Body x 10
Body x 8
Body x 8

CLOSE GRIP CABLE ROWS (3 sets)
60 kg x 10
70 kg x 10
80 kg x 8

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

BACK EXTENSIONS (3 sets)
Torso x 25
Torso x 25
Torso x 25

BARBELL SKULL CRUSHERS (5 sets)
75 x 13
75 x 12
75 x 10
75 x 10
75 x 10

UNDERHAND CABLE TRICEP EXTENSIONS (5 sets)
22.5 kg x 15
27.5 kg x 12
37.5 kg x 15
47.5 kg x 10
57.5 kg x 10

SPREADING CABLE TRICEP EXTENSIONS (3 sets)
37.5 x 10
37.5 x 8
37.5 x 8

STATIONARY BIKE
- Resistance 15/25
2.00 Miles / 5:20 / 80 Cal

TRAINING NOTES

Total Sets (Back): 15
Total Sets (Triceps): 13

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TODAY’S TRAINING INSPIRATION:
MAURICE RICHARD

Today’s Colin Timberlake Training Inspiration is a man who would crash the internet if I were to attempt to list all of his accomplishments in this one post.

Providing a strong example of focus and dedication, Maurice “Rocket” Richard was known as unquestionably the most intense hockey player of his era, approaching the game with a steadfast refusal to quit or cut any corners.

This refusal to compromise on the ice earned him an incredible 8 Stanley Cups as a player, including five in a row from 1956 to 1960.

Richard led the league in goals five times during his 18-year career. A testament to his fiery style of play and willingness to mix skill with physicality, he also led the league in penalty minutes in 1953. He was among the league’s top eight players in penalty minutes in nine different seasons.

Richard scored a remarkable 544 goals in 978 career games, and achieved the rarest of feats when he scored 50 goals in 50 games in the 1944-45 season.

He had 82 goals in 133 playoff games, played in 13 consecutive All-Star Games, and was a post-season All-Star 13 times (and the league MVP in 1947).

To commemorate his virtually unparalleled contributions to the game, the NHL now awards the Rocket Richard Trophy to the league’s leader in goals scored every year.

TODAY: TRICEPS (Fast Tempo, 60 Second Rests)

DUMBBELL HAMMER SKULL CRUSHERS (5 sets)
35 x 5
35 x 5
35 x 4
35 x 4
35 x 3

TRAINING NOTES

Total Sets (Triceps): 5

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TODAY’S TRAINING INSPIRATION:
AL SECORD

Today’s Colin Timberlake Training Inspiration is a man who was one of the pre-Cam-Neely prototypes for the NHL “power forward.”

While scoring skill is often an innate talent that is perfected with practice, playing hard, tough and physical hockey is a choice that all players can make.

And during his peak, few players – possibly none – combined physicality, willingness to fight and a superb scoring touch the way Al Secord did.

Secord holds the distinction of being the only player in NHL history ever to score 40 goals and receive 300 penalty minutes in the same season. It is a virtual impossibility to spend that much time in the box (the mark of a top NHL enforcer) and simultaneously break one of the most difficult single-season scoring milestones.

But in 1981-82 with the Chicago Blackhawks, fearless Al Secord scored 44 goals while notching 303 minutes in the box. And the next season he upped the stakes by scoring a very impressive 54 goals, placing him among the league leaders.

In all, Secord had three 40-goal seasons, and in a 12-year career earned his place among the league’s all-time penalty minute leaders with 2,093 minutes in 766 games. He finished his NHL days with 273 goals and 495 points, and earned himself a spot in the 1982 and 1983 All-Star Games.

The category of player into which Secord fit – highly skilled and extremely tough – was recognized around the league, as during his career he was traded for fellow power forward prototype Rick Vaive.

While Secord played in the NHL from 1978 to 1990, he made a notable comeback at the age of 36, playing with the Chicago Wolves of the IHL from 1994 through 1996. During this stint, he scored 21 goals and 49 points in 106 games, and even though he was pushing 40, he never lost his edge, recording an additional 303 penalty minutes.

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

STANDING BARBELL CURL (5 sets)
95 x 6
135 x 3
115 x 4
115 x 4
95 x 6

DUMBBELL HAMMER CURL (5 sets)
30 x 10
40 x 10
50 x 4
50 x 4
50 x 3

SUSPENDED-LEGS INCLINE TWISTING DUMBBELL CURL (3 sets)
30 x 10
30 x 10
30 x 8

BARBELL SKULL CRUSHER (3 sets)
45 x 20
65 x 10
85 x 8

STANDING UNDERHAND CABLE PRESSDOWN (4 sets)
22.5 kg x 20
27.5 kg x 15
32.5 kg x 12
37.5 kg x 10

STANDING OVERHAND CABLE PRESSDOWN (4 sets)
22.5 kg x 15
27.5 kg x 12
32.5 kg x 10
37.5 kg x 10

UNDERHAND FOREARM BARBELL CURL (5 sets)
45 x 15
45 x 12
45 x 12
45 x 12
45 x 8

OVERHAND FOREARM BARBELL CURL (5 sets)
45 x 10
45 x 10
45 x 8
45 x 8
45 x 8

TRAINING NOTES

Total Sets (Biceps): 13
Total Sets (Triceps): 11
Total Sets (Forearms): 10

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TODAY’S TRAINING INSPIRATION:
HIDEHIKO YOSHIDA

Today’s Colin Timberlake Training Inspiration is a man who is not necessarily well known to North American MMA fans, but a man who has nonetheless earned a respectable career in mixed martial arts, following a career in judo that saw him rise to the pinnacle of his sport.

Hidehiko Yoshida won the 1992 Olympic gold medal in judo in the 78 kg class, an honor he would add to four medals at the World Championships (including gold in 1999). He would also win the 1988 gold medal at the Asian Championships, making him one of the most accomplished judoka of modern times.

Looking to test himself in a new and multidisciplinary arena, Yoshida would follow his success in judo with an entrance into MMA, joining the roster of the famed PRIDE organization in Japan.

Yoshida enjoyed a winning record over his 16 professional MMA fights, going 8-7-1 while facing some pretty impressive competition.

He would earn victories over MMA standouts such as Don Frye, Maurice Smith, Tank Abbott and Mark Hunt, while taking UFC Hall of Famer Royce Gracie to a draw. Yoshida would lose some fights as well, but these would often come as he took on the best in the game, such as Mirko “Cro Cop” Filipovic, Josh Barnett and Wanderlei Silva (twice).

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

DUMBBELL HAMMER NOSE BREAKERS (5 sets)
35 x 7
35 x 5
35 x 5
35 x 4
35 x 4

SKIPPING ROPE
- 3 Rounds

STATIONARY BIKE
- Resistance 15/25
15 Minutes / 5.72 Miles / 229 Cal

TRAINING NOTES

Total Sets (Triceps): 5

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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:
RONNY ROCKEL

Today’s Colin Timberlake Training Inspiration is a man who surprised the world when he took the stage at this year’s Mr. Olympia competition and finished a strong 7th place in one of the most stacked fields in bodybuilding history.

Ronny Rockel has been working his way up the bodybuilding ranks for years and now, at the age of 37, seems to be just stepping into his prime as the result of decades of intense training and focus.

Inspired by Arnold Schwarzenegger, like many modern bodybuilders, Rockel began training in an economically undeveloped region of East Germany – so undeveloped that gyms as we know them did not exist. Rockel built his own home gym out of various items and, while not scientifically ideal, he began the journey of shaping his body to its desired form.

As information and finances began to flow into previously undeveloped areas of Germany, Rockel found modern equipment and training techniques availing themselves to him. As he improved upon the rough approximations that had marked his earlier weightlifting techniques, he kept the drive that had pushed him to create his own makeshift gym in the first place.

It was only a matter of time before bodybuilding greatness would be at his fingertips.

Rockel won the 1995 NABBA German National Championships, then strung together three consecutive 2nd place finishes at the NABBA Mr. Universe (1998-2000). From there, he won the 2000 WABBA World Championships and was soon on the stage at the Olympia and the Arnold Classic.

While he holds victories at notable contests such as the 2006 Grand Prix Australia, this past year’s 7th place finish was his best at a contest the caliber of the Olympia (a rapid rise from 16th in 2006). And the frightening thing for his competitors is that he is still improving.

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

MACHINE TRICEP EXTENSIONS (per arm) (5 sets)
50 x 10
60 x 10
70 x 8
80 x 6
60 x 10

CABLE TRICEP EXTENSION (UNDERHAND) (3 sets)
50 x 10
60 x 10
80 x 6

CABLE TRICEP EXTENSION (OVERHAND) (3 sets)
50 x 15
60 x 12
80 x 8

SUPINE ROW (5 sets)
Body x 12
Body x 12
Body x 12
Body x 10
Body x 10

WIDE GRIP CABLE PULLDOWN (3 sets)
165 x 10
165 x 10
165 x 10

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

5K RUN (TREADMILL)
22:05 / 8.5 mph

TRAINING NOTES

Felt pretty sluggish, I gotta say. I think it might be the mind that I need to train for endurance more than the body. 5K used to feel like a warm up…

As for the weights, nothing to write home about there either. I can’t say I really pushed through the pain barrier today. I’m not sure I even saw it in the distance. But I got the minimum done and I guess they can’t all be legendary workouts.

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TODAY’S TRAINING INSPIRATION:
MICHAEL JORDAN

Today’s Colin Timberlake Training Inspiration is a man who is not being embraced as a training role model because he was the most talented man to ever play his sport, nor even because he converted his innate gift into actually becoming the greatest player his sport had ever seen.

Today we look to Michael Jordan for inspiration because he was quite possibly the most driven man ever to play the game of basketball.

The numbers speak for themselves. Jordan led the Chicago Bulls to two separate three-peats as NBA champions, for a total of six titles. Six times he was named the NBA Finals MVP. Two Olympic Gold Medals.

Five-time NBA MVP. Ten league scoring titles. Fourteen All-Star selections, being named the MVP of the All-Star Game three times. NBA Rookie of the Year. NBA Defensive Player of the Year. And on, and on…

Naturally, no amount of god-given talent will materialize into credentials like this without a lifetime of hard work condensed into one’s playing years.

But for all his titles, awards, numbers and accolades, the spirit of what made Michael Jordan the best of the best is captured in its essence in one particular game.

As Jordan and the Bulls sought their fifth title, they were tied 2-2 in their Finals series against the Utah Jazz. Before game five of the series, Jordan was stricked with a heavy bout of the flu that resulted in weakness and dehydration.

His physical condition was evident as he sweated profusely and labored his way up and down the court on a night where most mortals would have been bedridden and laboring to get the spoonful of chicken soup to their mouths.

Jordan didn’t just show up. He stole the show. On a night where you could see the effort required for him to even stand, he posted 38 points and put down the game-deciding three-pointer in a 90-88 victory.

The Bulls won game five, then went on to win game six and the series. Jordan won the Finals MVP and NBA fans were given one of the most inspiring moments their sport had ever seen.

And you don’t feel like going to the gym today because… ?

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

STRAIGHT LEG CALF PRESS (INCLINE MACHINE) (5 sets)
140 x 10
140 x 10
140 x 10
150 x 10
160 x 10

REVERSE CALF PRESS (INCLINE MACHINE) (5 sets)
140 x 10
140 x 8
140 x 6
130 x 8
120 x 8

SINGLE LEG CALF RAISES (per leg) (2 sets)
Body x 8
Body x 8

MACHINE TRICEP EXTENSIONS (per arm) (5 sets)
50 x 10
60 x 8
70 x 6
70 x 5
60 x 10

TRICEP DUMBBELL KICKBACKS (5 sets)
15 x 10
20 x 6
20 x 6
15 x 10
15 x 10

STATIONARY BIKE
- Resistance 15/25
30 Minutes / 11.12 Miles / 441 Cal
- 5.47 Miles at 15 Minute Mark

TRAINING NOTES

Total Sets (Calves): 12
Total Sets (Triceps): 10

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TODAY’S TRAINING INSPIRATION:
GUNBOAT SMITH

Today’s Colin Timberlake Training Inspiration is a man who was one of the premier heavyweight boxers of the early 20th Century.

Edward “Gunboat” Smith faced many of the best heavyweights of his era and, while taking on a high caliber of opponent, produced an impressive career record of 81-44-14 in 140 fights.

When the unpopularity of world heavyweight champion Jack Johnson led to the creation of a little recognized “White Hope” championship belt, Smith won this title. Fighting for or holding this title didn’t hold any racist connotations by the standard of the day; Smith had already been a sparring partner for Jack Johnson in the latter’s preparation for his own matches.

Smith began boxing as a member of the US Navy and, prior to his mainstream boxing career, became the heavyweight champion of the Pacific Fleet.

Smith squared off against such noteworthy fighters as Willie Meehan, Harry Wills, Harry Greb, Frank Farmer, Edward Kruvosky, Bob McAllister, Jack Dillon and Battling Levinsky.

Perhaps the greatest opponent he ever faced in the ring was Jack Dempsey, one of the most revered legends in all of boxing. Smith fought Dempsey for the title and lost by knockout after being knocked down nine times in the fight.

As one-sided a beating as it may have been, it is difficult not to admire Smith’s performance, as, after being beaten to the ground, he rose back to his feet eight times for more.

TODAY: TRICEPS (Fast Tempo, 60 Second Rests)

MACHINE TRICEP EXTENSION (per arm) (5 sets)
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

CABLE TRICEP PRESSDOWN (UNDERHAND) (5 sets)
40 x 12
60 x 8
60 x 8
80 x 4
60 x 8

CABLE TRICEP PRESSDOWN (OVERHAND) (3 sets)
60 x 12
80 x 6
80 x 6

CARDIO (TREADMILL)
- 9.0 mph, 0.0 incline
One Mile / 6:40

TRAINING NOTES

Total Sets (Triceps): 13

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TODAY’S TRAINING INSPIRATION:
KANE ROBERTS

Today’s Colin Timberlake Training Inspiration is a man who created an interesting fusion of two disciplines that require a great deal of commitment.

While, in the past, we have lauded Sylvester Stallone’s synthesis of acting and bodybuilding, or Bruce Lee’s union of acting and martial arts – in Kane Roberts, we have a man who took near-MuscleMag-level bodybuilding and united it with a level of guitar mastery that saw him become the lead guitarist for Alice Cooper.

The musical talent and visual image worked for Roberts, who backed Alice Cooper on the Constrictor, Raise Your Fist and Yell and Trash albums in the 1980s.

Roberts capitalized on his Rambo-like image and physique, with a machine-gun-shaped guitar that blasted fire at concerts.

In addition to his work with Alice Cooper, he also went on to release several solo albums and work with Steve Vai, Berlin, Rod Stewart and Paul Stanley.

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

BARBELL CURLS (4 sets)
45 x 15
135 x 3
135 x 3
135 x 2.5

MACHINE PREACHER CURLS (3 sets)
120 x 6
150 x 2
100 x 8

PREACHER HAMMER DUMBBELL CURLS (3 sets)
40 x 5
40 x 5
40 x 5

TWISTING SUSPENDED-LEGS INCLINE DUMBBELL CURLS (3 sets)
30 x 10
30 x 10
30 x 10

MACHINE ISOLATED TRICEP EXTENSION (per arm) (3 sets)
50 x 10
80 x 6
80 x 5

UNDERHAND CABLE TRICEP EXTENSION (3 sets)
50 x 12
60 x 10
70 x 7

OVERHAND CABLE TRICEP EXTENSION (3 sets)
70 x 10
90 x 6
80 x 8

TRAINING NOTES

Total Sets (Biceps): 13
Total Sets (Triceps): 9

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TODAY’S TRAINING INSPIRATION:
BRUCE LEE

Today’s Colin Timberlake Training Inspiration is a man who is viewed by many as the father of mixed martial arts.

Bruce Lee’s dedication to martial arts, in its various forms, was unparalleled in his day. In addition to an absolute mastery of martial arts as they relate to performance and exhibition, he was also renowned for phenomenal application of martial arts in practical and combat situations.

Bruce Lee’s style and techniques not only changed martial arts films, but changed martial arts themselves. In many ways, his relentless study of various martial arts and combination of their techniques set a precedent for today’s MMA.

He also took a multifaceted approach to fitness as his training progressed, utilizing various aspects of cross-training such as weightlifting for strength, distance running for endurance and a detailed flexibility program.

Lee authored The Tao of Jeet June Do, in which he relays the benefits of his experience, experimentation and accumulated wisdom in physical fitness, mental focus and hand-to-hand combat.

Due to his applied focus not only on the martial arts, but on physique and physical fitness, many bodybuilders also credit Bruce Lee with influencing their careers, among them: Lou Ferrigno, Lee Haney and Arnold Schwarzenegger.

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

MACHINE TRICEP PRESS (4 sets)
80 x 10
80 x 10
80 x 10
80 x 10

UNDERHAND CABLE TRICEP EXTENSIONS (3 sets)
50 x 12
70 x 8
80 x 5

OVERHAND CABLE TRICEP EXTENSIONS (3 sets)
60 x 15
80 x 8
100 x 3

SEATED CALF RAISE (6 sets)
90 x 12
90 x 10
135 x 6
135 x 5
90 x 10
90 x 8

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 20
360 x 10
450 x 7
360 x 10
360 x 10

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 18
270 x 8
270 x 7
180 x 10
180 x 10

TWISTING ROCKY IV’S (each way) (3 sets)
Body x 5
Body x 3
Body x 3

HANGING BENT LEG RAISES (3 sets)
X 10
x 10
x 8

HANGING OBLIQUE RAISES (3 sets)
x 8
x 8
x 8

BICYCLE CRUNCHES (3 sets)
x 12
x 10
x 10

CRUNCHES (3 sets)
x 12
x 10
x 5

TRAINING NOTES

Total Sets (Triceps): 10
Total Sets (Calves): 16
Total Sets (Abs): 15

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