CRITICAL BENCH: Critical Bench is here with the super strong bodybuilding superstar, Frank Defeo aka "Frank The Tank!" Frank, introduce yourself to Critical Bench!
Hi, my name is Frank DeFeo aka "Frank The Tank". I am 24 years old and have been into bodybuilding, power lifting and personal training for 11 years. I was introduced to "the gym" when I was 14 years old, which now I call "my home".
You might look at me and think, "God he must have only been into lifting his whole life!" Actually, I was into fishing and hunting before my bodybuilding career started. And yes, I'm a damn good sportsman! Wouldn't you think so?
The day I stepped foot in the gym I knew that this was something I wanted to not only do but something I would become. I was all about it. I started out power lifting, which took me into bodybuilding. I worked out hard every day and every night. Not long after, I had entered my first competition on July 28th 1999. And yes, I placed first! Placing 1st in the competition gave me goals and ambitions to hit the gym harder and harder until each goal was reached. I solely body build for no one else but myself.
CRITICAL BENCH: You have had quite the bodybuilding journey so far! What has been your favorite moment? What has been the craziest moment?
My favorite moment is a body building contest in L.A when I first got noticed.
My craziest moment is when I saw my face on the front cover of Men's Workout.
CRITICAL BENCH: Frank, what gym do you train at and what is it like?
I train and personal train at world gym in South Jersey. It's a hardcore atmosphere!
CRITICAL BENCH: Tell us about your diet and what are your favorite supplements?
For my diet and nutrition plan you can check out my web site www.frankdefeo.com
CRITICAL BENCH: Frank, tell us about your website!
Well my website is my personal website. There are several things on there that contributes to the body from, diet plans, exercises, pictures and biographies about me. There's a little bit of everything on there for everyone. I also offer diet plans, exercise plans, nutrition information, lifting advice and power lifting tips. It a great site all in all. Hope you enjoy it!
CRITICAL BENCH: Frank, give us your workout routine!
CHEST WORKOUT
Incline Press: 3 sets of 5 to 8 reps
Decline Press 3 sets of 5 to 8 reps
Incline Dumbbell
1st set: 6 to 10 reps
2nd set: 6 to 8 reps
3rd set: 3 to failure
Incline Flies 3 set of 8 to 12 reps
20 Push-Ups
30 minutes of Cardio
Protein shake right after workout
LEG WORKOUT
Squats - warm up sets with 135lbs and 225lbs
Then three working sets between 2 to 8 reps
Leg Press: 3 sets of 6 to 12 reps
Leg Curls: 3 sets of 6 to 12 reps
Hack Squat: 3 sets of 5 to 8 reps
Leg Extension: 4 sets of 8 to 12 reps
BACK WORKOUT
Dumbbell Rows: 3 sets of 8 to 12 reps
Lat Pull downs Wide Grip: 3 sets of 6 to 10 reps
Close Grip Lat Pull Down: 3 sets of 6 to 10 reps
Dead Lift: 2 warm up sets of 135lbs and 225lbs
Then 3 working sets with 315lbs for 10, 405lbs for 6 to 8 and 495lbs pounds for 2 to 5 reps
Calves: 3 sets of 12 to 20 reps
30 minutes of cardio
ARMS WORKOUT
Dumbbell Curls: 3 sets of 8 reps
Hammer Curls: 3 sets of 8 to 12 reps
Machine Curls: 3 sets of 8 to 12 reps
Preacher Curls: 2 sets of heavy weight 5 to 8 reps
ABS WORKOUT
Sit Ups: 3 sets of 20 reps
Leg Raise on Bench: 3 sets of 20-30 reps
CRITICAL BENCH: Very nice routine. We see that you train very hard. What are your future goals?
Right now I am bulking up and I might compete next year. I am going to try to put on more size on my arms and I will take it from there.
CRITICAL BENCH: For everyone reading this, Frank is on the verge of becoming 300lbs of shredded muscle and not one of those 185lbs muscular bodybuilders that you often see out there! Very nice Frank! Frank, what do you enjoy doing away from bodybuilding?
I enjoy fishing, hunting and a lot of outdoor activities.
CRITICAL BENCH: What is your favorite exercise and what is your least favorite?
My favorite exercise is sleeping and I dread abs.
CRITICAL BENCH: What motivates you to be the best you can be?
My huge fan base and my bitching wife.
CRITICAL BENCH: What is your favorite thing about yourself?
That I am an all round guy.
CRITICAL BENCH: What is your advice for the younger bodybuilder who looks up to you?
Life is a challenge. People shouldn't make up excuses for things they haven't done or things they want to do, but realize what they want to accomplish, get up and do it, for no one else but YOU! Don't say it, but do it. And when you do it, become it! It's the only way in life. Remember, life is only what you make it, so treat it like a game, and be CHALLENGED, so roll that dice, the next move is YOURS!
CRITICAL BENCH: How do you want to be remembered?
That I was a good guy, a great power lifter, bodybuilder, brother, son, husband and a Muscle God!!
CRITICAL BENCH: In closing who would you like to thank?
I would like to thank Critical Bench for giving me this opportunity, as well as my family, friends and most of all my fans! I am what I am because of them!
P.S. Be sure to check out my website: www.frankdefeo.com
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