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TODAY’S TRAINING INSPIRATION:
FRANK ZANE

Today’s training role model (to the right) is three-time Mr. Olympia Frank Zane. Zane is one of only three men ever to beat Arnold Schwarzenegger in a bodybuilding competition, and held the title of the world’s best from 1977-79.

Zane was known as “the Chemist” due largely to his analytical, scientific and reasoned approach to bodybuilding and muscular development.

He has written nine books on fitness and bodybuilding and was something of an anomaly in the modern professional bodybuilding era for his emphasis on physique aesthetics over mass.

With the proliferation of “mass monsters” over the last decade and the resulting paradigm shift, there is now currently a backlash effect in the judging factions, with a call for a return to the days and philosophies of Frank Zane – including a renewed focus on aesthetics over sheer size.

Furthermore, though Zane was never featured in the landmark documentary Pumping Iron, the film largely responsible for bringing competitive bodybuilding into the mainstream, he did (along with Arnold Schwarzenegger) participate in a groundbreaking photographic and posing exhibition of the muscular body as art that was used to cover the accumulated debts of the film, allow it to be edited and distributed, and ultimately foster the growth and publicity of the sport for the athletes of the future.

Thus, while Pumping Iron did a great deal to provide publicity for Schwarzenegger, Franco Columbu, Mike Katz, Lou Ferrigno and other bodybuilders appearing in the footage and its final cut, the behind-the-scenes work of Frank Zane was of great significance in allowing both these men and the sport to be popularized.

Now in his 60s, Frank Zane maintains his commitment to fitness and training, as evidenced by the photo below. Unlike many of his contemporaries, who have opted to let age take its course, Zane has maintained a level of conditioning that is remarkably close to his competition days.

Well, today was going to be a pretty easy training day, as I think I’ve been overtraining the hell out of my legs. I don’t think Frank Zane would be terribly impressed with how today went.

TODAY’S PERFORMANCE

Bench Presses (115% Body Weight): 6

10 Miles on Stationary Bike: 27:22

iPod songs during training (shuffle):
1. Billie Piper – Because We Want To
2. Billy Idol – Rebel Yell
3. Blue Peter – Don’t Walk Past
4. Bomfunk MCs – Other MCs
5. Bomfunk MCs – Kingstep
6. Bomfunk MCs – Freestyler
7. Bomfunk MCs – Sky’s the Limit
8. Boyz II Men – Motownphilly

Elliptical Trainer (Max Resistance / Max Incline): 20 Minutes / 486 Calories Burned

iPod songs during training (shuffle):
1. Peter Gabriel – Steam
2. Phil Collins – Two Hearts
3. Pink – Stupid Girl
4. Pink and Redman – Get the Party Started (Sweet Dreams Remix)
5. Pitbull – Midnight

5K Run Time: 22:29

iPod songs during training (shuffle):
1. POD – Youth of the Nation
2. Pointer Sisters – I’m So Excited
3. Power Station – Some Like it Hot
4. Powerman 5000 – Relax
5. Prince – My Name is Prince

Weights:
- Flat Bench Press (x11)
- Pec Deck Flyes (x5)

TRAINING NOTE

Disgusting. I am talking about the bench press of course. I was expecting gains when I stepped back up to a set of 115% body weight but I got a decrease. I did four more sets at 115%, then five at 100% and one final set of 135 pounds as punishment. Quite frankly, this was inexcusable. I have excuses for poor cardio performance with my worn out legs but no excuses upstairs. Gotta just call this one a gutless day and move on.

The 10-mile bike ride was about what I expected. A minute away from the personal best or something like that. That’s how it felt. Respectable but not a banner day for the bike.

INSPIRATIONAL CLIP

For today’s training inspiration and just as a brief and interesting historical note, we have the posing routine of Frank Zane at the 1983 Mr. Olympia competition, just as his career was winding down. Regardless of whether you have an appreciation for bodybuilding, it is impossible to ignore the work and dedication that have gone not only into the physique but also into the performance aspect of the routine.

This was Frank Zane’s final Mr. Olympia contest. He finished in fourth place on this occasion, itself a remarkable achievement for a man in his forties.

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