Last Visit: Dec 14, 2009 9:08am Last Forum Post: Nov 5, 2009 11:14am Last Photo Upload:Never Last Profile Update: Dec 8, 2009 9:25am Last Blog Post: Yesterday, 8:20pm
Overall Goal: I have a somewhat ectomorphic frame. Body fat %age goal is 10% or less. A solid 220 pounds of muscle with very good flexibility.
Fit Status:
good shoulder workout on monday... off for ice hockey today, back on wednesday for Chest and Arms ( a double)!
Motivation Level: 9/10
Personal Info And Background:
Real Name:
Frank
Sex:
Male
Age:
36
Location:
Herndon, Virginia, United States
Occupation:
former QA Analyst, applied to Metro Transit Police Department
Personal Website:
Primary Gym:
Gold's Gym 8371 Leesburg Pike Vienna, VA United States
College:
High School:
When I Started:
Aug, 2009
How I Started:
My story is more of an EKG of when I've lifted and when I haven't... started in HS... stopped for a while, never really had a goal...
Why I Love It:
Increasing my flexibility, strength, power, endurance, and speed all contribute to catching the bad guys as a Metro Transit Police Officer (once I am accepted)!
How I Stay Motivated:
My goal is to be the best Metro Transit Police Officer that I can be. To do that, I need flexibility, core strength, power, endurance, low bmi, and lots of speed. I stay motivated by thinking that the extra seconds, strength, burst of speed, or flexibility could make the difference between catching a criminal and becoming his victim.
I have a somewhat ectomorphic frame. Body fat %age goal is 10% or less. A solid 220 pounds of muscle with very good flexibility.
Goal (Long):
Maximum Flexibility!
Very Strong core and back!
10% or less body fat!
Bench Press: 10 reps 300 lbs
Leg Press: 10 reps of 600 lbs
Bicep Curl: 10 reps of 200 lbs
Triceps pushdown: 10 reps of 300 lbs
Clean Jerk & Press: 10 reps of 300 pounds
Standing Rows: 10 reps of 200 pounds
Deadlift: 10 reps of 500 pounds
50 handstand pushups
100 pull-ups (close or wide)
...and by Dec 30, 2010
great quote on your site, little amounts of effort and sacrifice equal little results...
going to be a police officer... gained 4 pounds of muscle in one month... great halloween costume...
I want a core like yours... except in a male form ;-)
thanks for being a great example!
Frank
What supplements do you take immediately after your workout? Why?
225 calorie protein shake:
50 grams of Isopure Non-Carb Strawberry or Low Carb Chocolate
1 cup of soy milk or un-pasteurized milk
1/3 cup of water
1/2 banana
1 cup of blueberries
thanks man. ive been working my ass off trying to gain some mass! ive been taking the optimum nutrition pro complex gainer and just started using no xplode which is helping my workouts a lot!
I am doing a 4 day split M,T-TH,F. Cardio on Wednesday and basketball on Saturday,Sunday completely off.
If it works for you with no time off thats great, keep at it.
