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TODAY’S TRAINING INSPIRATION:
MARIUSZ PUDZIANOWSKI

Today’s Colin Timberlake Training Inspiration is a man who has absolutely dominated and conquered the field of strongman and powerlifting competition, and is now venturing into another arena to test himself: mixed martial arts.

Mariusz Pudzianowski is a five-time winner of the World’s Strongest Man competition, and has established himself as currently having no equal in his native sport.

Not only does the man possess the most functional strength of any competitors, year in and year out, but he maintains the physique of a competitive bodybuilder in addition to his practical strength exploits.

Having done pretty much all there is to do in the world of the strongman, Pudzianowski has thrown his hat into the MMA ring, and thus far has accumulated a professional record of 2-0 (including a win over Yusuke Kawaguchi).

Tonight he competes in his third pro bout, and he is not taking the easy route for the early part of his career, as he will face former UFC heavyweight champion Tim Sylvia. Sylvia is a very experienced fighter at 25-6, and has defeated the likes of Andrei Arlovski (twice), Jeff Monson, Ricco Rodriguez, Brandon Vera and Ben Rothwell.

So today, we show respect to a man who has done what it takes to be the best in his field, and is willing to square off against a very serious opponent in his attempt to rise to the top in another one.

TODAY: TRICEPS (Fast Tempo, 90 Second Rests)
and 5K RUN

HAMMER GRUP DUMBBELL NOSE BREAKERS (5 sets)
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5

PALMS-TO-FACE DUMBBELL NOSE BREAKERS (5 sets)
12 x 12
12 x 12
12 x 15
12 x 15
12 x 20

TWISTING DUMBBELL NOSEBREAKERS (3 sets)
12 x 12
12 x 12
12 x 15

5K RUN
- 24:36 (Moderate Pace)
- Mile 1: 7:39
- Mile 2: 8:01
- Mile 3: 7:59

TRAINING NOTES

Total Sets (Triceps): 13

INSPIRATIONAL CLIP

Here we get to see a bit of “Pudzilla” in action, with a montage of some training and competition moments to the score from The Good, the Bad and the Ugly.

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TODAY’S TRAINING INSPIRATION:
CHRIS PRONGER

Today’s Colin Timberlake Training Inspiration is a man who, just yesterday, played a critical role in powering what could go down as the greatest comeback in the history of sports.

Only twice in all the years of the NHL has a team gone down three games to zero in a playoff series, then come back to win the series 4-3. It has happened once in baseball history, and never in basketball.

Chris Pronger had already enjoyed a stellar year, playing a key role on the blue line as Canada won the gold medal at the 2010 Winter Olympics.

To his storied season, he has added the reality-defying comeback from 3-0 as the Philadelphia Flyers rallied back from that deficit to oust the Boston Bruins from the playoffs.

Pronger has been in the position to represent his country at the Olympics and suit up for the playoffs due to a remarkable and consistent career that has seen him earn a reputation as one of the most dogged competitors in the game of hockey.

This season, he was one of the NHL’s top scorind defensemen with 55 points, and has to date accumulated 661 points in 1,104 career games over 16 NHL seasons.

He won the Stanley Cup in 2007 with the Anaheim Ducks, one year after leading Edmonton to game seven of the Finals.

In 2000 with the St. Louis Blues, he won both the Norris Trophy as the best defenseman in the NHL and the Hart Trophy as the league MVP.

TODAY: TRICEPS (Fast Tempo, 90 Second Rests)
and 5K RUN

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

DUMBBELL PALM-TO-FACE SKULL CRUSHERS (5 sets)
12 x 20
12 x 20
12 x 15
12 x 12
12 x 12

5K RUN
- 21:55 (Hard Pace)
- Mile 1: 6:39
- Mile 2: 7:10
- Mile 3: 7:21

TRAINING NOTES

Total Sets (Triceps): 10

There was a time not that long ago when 21:55 would have been disappointing. But given my recent injury woes and the running conditions today, this was a pretty strong step back toward my potential.

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TODAY’S TRAINING INSPIRATION:
MAGNUS VER MAGNUSSON

Today’s Colin Timberlake Training Inspiration is a man whose hard training established him as unquestionably one of the greatest strongman competitors of all time.

Iceland’s Magnus Ver Magnusson won the World’s Strongest Man competition on four separate occasions, including a three-year dynasty (1991 and 1994-1996).

He won numerous other strongman competitions over the years, and his continual commitment to strength training placed him among the legends of his sport, on par with the likes of Geoff Capes and Jon Pall Sigmarsson.

At the peak of his training, his best lifts in a variety of exercises almost defied belief. He was able to squat 400 kg (882 lbs), deadlift 375 kg (827 lbs) and could bench press 250 kg (551 lbs).

With numbers such as these, he was also able to become a powerlifting champion, earning victories at the 1989 and 1990 European Championships.

His tire deadlift of 445 kg (981 lbs) once stood as the world record.

TODAY: TRICEPS (5-5-5 Tempo, 90 Second Rests)
and CALVES (5-5-5 Tempo, 90 Second Rests)

BARBELL SKULL CRUSHERS (5 sets)
45 x 7
65 x 5
65 x 4
65 x 4
65 x 4

UNDERHAND TRICEP CABLE EXTENSIONS (3 sets)
17.5 kg x 8
27.5 kg x 4
27.5 kg x 5

OVERHAND TRICEP CABLE EXTENSIONS (3 sets)
27.5 x 8
27.5 x 5
27.5 x 5

SEATED CALF RAISE (5 sets)
90 x 6
90 x 4
90 x 4
90 x 3
90 x 4

STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
180 x 5
180 x 4
180 x 4
180 x 5
180 x 5

REVERSE CALF PRESS (DECLINE) (5 sets)
180 x 6
180 x 5
180 x 4
180 x 4
180 x 4

TRAINING NOTES

Total Sets (Triceps): 11
Total Sets (Calves): 15

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TODAY’S TRAINING INSPIRATION:
BRENT SUTTER

Today’s Colin Timberlake Training Inspiration is a man who, among the legendary hard-working Sutter Brothers from Viking, Alberta, six of whom made it to the NHL, may have been the best of the group.

Brent Sutter played in 18 NHL seasons with the New York Islanders and Chicago Blackhawks, winning two Stanley Cups with the Islanders and becoming one of the team’s scoring stars with a 42-goal, 102-point season in 1984-85.

This was one of nine straight seasons with 50 points or more, and over the course of his 1,111 career games, he would score 363 goals and 829 points.

Brent Sutter was also a strong playoff performer, compiling 30 goals and 74 points in his 144 career playoff games.

He represented Canada in three Canada Cup tournaments and appeared in the 1985 NHL All-Star Game.

His knowledge of hockey served him well in his post-playing career, as he coached Team Canada to two straight World Junior Championships and converted this success into stints as the head coach of both the New Jersey Devils and Calgary Flames.

TODAY: TRICEPS (5-5-5 Tempo, 90 Second Rests)

BARBELL SKULL CRUSHERS (5 sets)
45 x 7
45 x 5
45 x 5
45 x 4
45 x 4

DUMBBELL TWISTING KICKBACKS (1 set)
10 x 5

UNDERHAND TRICEP CABLE PRESSDOWNS (3 sets)
17.5 kg x 6
22.5 kg x 5
22.5 kg x 5

OVERHAND TRICEP CABLE PRESSDOWNS (3 sets)
27.5 kg x 7
32.5 kg x 4
32.5 kg x 4

TRAINING NOTES

Total Sets (Triceps): 12

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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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