2010 Military Contest Winner Richard King!

Richard King wanted to be a leader and a good example for the younger Marines so he made fitness and healthy eating his priority. Check out his story!

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2010 Military Contest Winner Richard King

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Richard King

Vital Stats:

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What Is Your Goal?
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My goal is to return from my deployment in Afghanistan with six pack abs and to be able to run a perfect 300 score on the Combat Fitness Test. I have to stay motivated because I'm a Marine Officer and we must always lead from the front. It's not easy work staying ahead of the young Marines during 20 mile humps and battalion runs. It's all about setting the example and giving the younger generation of Marines a leader to look up to. What better way than to be in the best shape I can be in? Every Marine needs a leader they can look up to and take what they learn from that leader. If not then how are they going to become leaders themselves one day? They are the future of the Marine Corps and it's my job to make them strong leaders.

Every Marine Needs A Leader They Can Look Up To
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Every Marine Needs A Leader They Can Look Up To.

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How Did You Accomplish Your Goal?
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It wasn't easy trying to transform my body in Afghanistan.

I'm currently 189 pounds and 14% body fat according to the USMC height and weight standards. I accomplished my current stats with surprisingly enough resistance straps. Never using resistance straps I was skeptical but working long hours and not being able to hit the gym due to work that was the best option I had to try and get back into shape. 30 minutes a day with my straps made the difference. When I had to travel around the battle space, the straps where the first thing packed in my bag. The ability to have 30 minutes or more of downtime and the ability to break out my gear and crank out a muscle group was great. This contest reminded me how important living a healthier lifestyle means, but more importantly how important it is for me as a restricted Officer in the Marines to set the example for the younger Marines to emulate. Marines need leaders they can look up to. Being a Chief Warrant Officer they will look to me first. If I can't lead from the front how am I supposed to lead Marines properly? Living a healthy lifestyle makes me feel great and gives me more confidence in many different situations when dealing with the day to day military lifestyle.

Living A Healthy Lifestyle Makes Me Feel Great And Gives Me More Confidence
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Living A Healthy Lifestyle Makes Me Feel Great
And Gives Me More Confidence.

I'm 34 years old and probably in the best shape of my life, and I'm just getting healthier as the days go by. I'm studying with ISSA to become a personal trainer. With the increased knowledge I'm learning and the better lifestyle I'm currently living I think I can make a difference for Marines and that is why I feel that I would make a great Military Spokesperson. The knowledge I can pass on to others to encourage them to live a healthy lifestyle will hopefully make a big difference to the ones that really need it.

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Supplements
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Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

It's whatever the wife and I make for dinner to feed our family normally a sensible meal with:

Meal 5:

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Training
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I'm back stateside from my deployment in Afghanistan and my current training routine is a 6 day split with Friday as my rest day working legs twice during this 6 day routine. I increase or decrease weight depending on the repetitions required for each exercise. 45 to 60 second rest between sets.

30 to 45 minutes of cardio either using the elliptical or the hard ball, Saturday, Monday, Wednesday and Thursday. I work Abs on Saturday, Sunday, Tuesday, and Thursday. 10 minutes on the heavy bag after my workout on Sunday, Tuesday, and Thursday.

TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Biceps/Triceps

  • Alternating Dumbbell Curl: 4 sets of 10, 10, 8, 8 reps
  • Alternating Hammer Curl: 4 sets of 10, 10, 8, 8 reps
  • EZ Bar Curl: 5 sets of 12, 10, 10, 8, 8 reps
  • Barbell Curl: 3 sets to failure
  • Close-Grip Bench Skull Crusher: 5 sets of 15, 12, 10, 8, 8 reps
  • Seated Triceps Press: 4 sets of 10 reps
  • Triceps Pushdown: 5 sets of 12, 10, 8, 10, 12 reps
  • Triceps Pushdown - Rope Attachment: 4 sets of 8, 10, 12, 15 reps
  • Decline EZ Bar Triceps Extension: 4 sets of 10, 10, 12, 12 reps

Day 2: Shoulders/Traps

  • Barbell Shoulder Press: 5 sets of 12, 10, 8, 10, 12 reps
  • Dumbbell Press: 4 sets of 12, 12, 10, 10 reps
  • Palms In Dumbbell Press: 4 sets of 12, 12, 10, 10 reps
  • Front Dumbbell Raise: 3 sets of 15 reps
  • Dumbbell Side Lateral Raise: 3 sets of 12 reps
  • Low Pulley Row To Neck: 5 sets of 12, 10, 8, 10, 12 reps
  • Upright Barbell Row: 4 sets of 10, 10, 12, 12 reps
  • Barbell Shrug: 4 sets of 8, 8, 10, 10 reps
  • Barbell Shrug Behind Back: 4 sets iof 12, 12, 10, 10 reps
  • Dumbbell Upright Row: 5 sets of 8, 8, 10, 10, 12 reps

Day 3: Legs

  • Leg Extensions: 4 sets 12, 12, 10, 10 reps
  • Barbell Squat: 5 sets 12, 10, 8, 10, 12 reps
  • Standing Barbell Calf Raise: 3 sets of 15 reps
  • Barbell Lunge: 3 sets of 12 reps
  • Front Barbell Squat: 3 sets of 12 reps
  • Hack Squat: 4 sets of 10, 10, 12, 12 reps
  • Lying Leg Curls: 5 sets of 12, 10, 8, 10, 12 reps
  • Stiff Leg Barbell Deadlifts: 3 sets of 12 reps
  • Standing Dumbbell Calf Raise: 4 sets of 12, 12, 15, 15 reps

Day 4: Chest

  • Incline Bench Press: 5 sets of 12, 10, 8, 10, 12 reps
  • Bench Press: 4 sets of 12, 12, 8, 8 reps
  • Decline Press: 4 sets of 12 reps
  • Bench Dumbbell Fly: 3 sets of 12 reps
  • Butterfly: 5 sets of 12, 10, 10, 8, 8 reps
  • Dips: 3 sets to failure
  • Decline Pushups: 3 sets to failure

Day 5: Back

  • Lat Pulldown: 5 sets of 12, 12, 10, 10, 8 reps
  • Underhand Cable Pulldown: 5 sets of 12, 10, 8, 10, 12 reps
  • Straight-arm Pulldown: 3 set of 12 reps
  • T-bar Row: 3 sets of 12, 10, 8 reps
  • One-arm Dumbbell Row: 3 sets of 8 reps
  • Barbell Deadlift: 4 sets of 10, 10, 12, 12 reps
  • Stiff Leg Barbell Good Morning: 3 sets of 15 reps

Day 6: Legs

  • Leg Extensions: 4 sets of 12, 12, 10, 10 reps
  • Barbell Squat: 5 sets of 12, 10, 8, 10, 12 reps
  • Standing Barbell Calf Raise: 3 sets of 15 reps
  • Barbell Lunge: 3 set of 12 reps
  • Front Barbell Squat: 3 sets of 12 reps
  • Hack Squat: 4 sets of 10, 10, 12, 12 reps
  • Lying Leg Curls: 5 sets of 12, 10, 8, 10, 12 reps
  • Stiff Leg Barbell Deadlifts: 3 sets of 12 reps
  • Standing Dumbbell Calf Raise: 4 sets of 12, 12, 15, 15 reps

Day 7: Rest

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