colintimberlake.comTell her it wasn’t you…

TODAY’S TRAINING INSPIRATION: LOU FERRIGNO

The world was first introduced to Lou Ferrigno as the dark antagonist to Arnold Schwarzenegger in the cult classic documentary Pumping Iron.

Trained to exhaustion by a domineering father who channeled his ambitions and control through young Lou, one of the most memorable moments in the film is Lou Ferrigno shoulder pressing massive amounts of weight over his head as he screams: Arnold! Arnold!

Such was Ferrigno’s drive to unseat the living legend of bodybuilding and dethrone Schwarzenegger in what had been announced as his final year of competition. Ferrigno went on to finished 3rd in the Mr. Olympia that year (1975), with Arnold the victor, but his drive and passion were evident throughout the process.

To this day, Ferrigno trains vigorously and keeps himself in virtually unparalleled condition for a man in his late 50s.

Ferrigno also finished fourth in the 1977 World’s Strongest Man competition, proving himself to be one of the classic bodybuilders whose musculature was not only visual but also functional.

REBUILDING THE MACHINE…

Today it’s about the shoulders. Especially getting the medial deltoids back up to scratch with a little bit of an extra push.

TODAY: SHOULDERS

SEATED DUMBBELL PRESS (10 sets)
40 x 10
50 x 6
50 x 5
45 x 8
45 x 6
40 x 10
40 x 8
40 x 8
40 x 6
40 x 6 / 30 x 6 (drop set)

SEATED MACHINE SHOULDER PRESS (per arm) (3 sets)
60 x 12
60 x 13
60 x 12

DUMBBELL LATERAL RAISES (6 sets)
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
15 x 10

DUMBBELL FORWARD RAISES (6 sets)
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10
15 x 10

TRAINING NOTES

Supersetted Dumbbell Lateral and Forward Raises

BACK TO Index of Inspirational Role Models for Training