Bodybuilding.com - Male Transformation Of The Week - Frank Griffin!

Printable page

Did you know?
Positive thoughts bring positive results.

Frank's sports injury in college found him lifting weights for rehabilitation. After seeing how his body changed, he immediately became hooked. Read on to learn how he packed on 55 pounds of muscle!

Male Transformation Of The Week - Frank Griffin!

By: Male Transformation Of The Week

Before:
175 lbs

After:
230 lbs

dot
Vital Stats
dot

Name: Frank Griffin
Email: fg029985@yahoo.com
BodySpace: Chumbanga

Before:
Age: 23
Height: 6'4"
Weight: 175 lbs
Body Fat: 10%

After:
Age: 26
Height: 6'4"
Weight: 230 lbs
Body Fat: 5-6%

Click Image To Enlarge.
Frank Griffin's Weight Progress.

dot
Why I Got Started
dot

I started training because I acquired a sports injury while in college and the rehabilitation process introduced me to lifting weights. I had never touched a weight before the incident. Once I saw the way my body responded to the weights I was instantly hooked.

Click Image To Enlarge.
I Was Instantly Hooked.

dot
How I Did It
dot

I started out like anyone else that has no idea what he or she is doing. I began working out at home with dumbbells and calisthenics full body 6 days a week. Obviously that worked for about 5 months then I hit a wall.

Once I hit a wall I began reading every book and magazine I could get my hands on. I realized that I had been training wrong the whole time; I then created a training split that is my basic foundation for all my training.

Click Image To Enlarge.
I Began Reading Every Book
& Magazine I Could Get My Hands On.

dot
Supplements
dot

dot
Diet
dot

Breakfast:

Snack:

Lunch:

8 oz chicken breast
Salad
Light honey mustard dressing
Wheat roll
Water
Apple

Snack:

Dinner:

12 oz sirloin
1 cup of broccoli

Snack:

Click Image To Enlarge.
Frank Griffin.

dot
Training
dot

Chest:

Incline Bench Press: 5 sets 12-15 reps
Flat Dumbbell Press: 5 sets 12-15 reps
Incline Dumbbell Flyes: 5 sets 12-15 reps
Cable Crossover: 5 sets 12-15 reps

Arms:

Barbell Curls: 4 sets 12-15 reps
Preacher Curls: 4 sets 12-15 reps
Hammer Curls: 4 sets 12-15 reps
Seated Triceps Press: 4 sets 12-15 reps
Close-Grip Bench Press: 4 set 12-15 reps
Rope Pushdowns: 4 sets 12-15 reps

Legs:

Squats: 5 sets 10-12 reps
Hack Squats: 5 sets 12-15 reps
Lunges: 5 sets 12-15 reps
Leg Curls: 5 sets 12-15 reps
Stiff-Leg Deadlifts: 10-12 reps
Seated Leg Curls: 5 sets 12-15 reps

Back:

Deadlifts: 5 sets 10-12 reps
Lat Pulldowns: 5 sets 12-15 reps
Pullups: 5 sets 10 reps
Cable Rows: 5 sets 12-15 reps
Single-Arm Dumbbell Rows: 5 sets 10 reps

Shoulders:

Dumbbell Shoulder Press: 5 sets 12-15 reps
Barbell Shoulder Press: 5 sets 12-15 reps
Lateral Raises: 5 sets 10-12 reps
Barbell Front Raises: 5 set 12-15 reps
Reverse Flyes: 5 sets 12-15 reps

I do forearms, calves and abs on Monday, Wednesday and Friday.

dot
Suggestions For Others
dot

The only advice I have for all is we are all a work in progress. But if you stay consistent and shoot for the stars the sky is the limit. Positive thoughts bring positive results. Have a safe and plentiful 2009.