00:00You know what that means to a lot of people? They say, I'm jealous.
00:03Because what Frank the Tank has accomplished, they cannot even remotely think about that.
00:11Frank walks, Frank walks, it's time for Frank walks.
00:16Frank talks while Frank walks, it's time for Frank walks.
00:23All right, it's hard to believe it, but it's episode 100 of Frank walks.
00:32You know, it all started with J.J. Watt.
00:34And you know, last year, I had an opportunity to work out with Arnold Schwarzenegger.
00:40And since then, he's turned me on to the Pump Club app, and it's been amazing.
00:47I've now added muscle and mass to my workouts, and it's taken it to the next lap.
00:53So now I've got a chance to work with the Pump Club people, and see where's my progress?
00:59How am I progressing?
01:02So let's take a look.
01:03This episode is brought to you by Body Armor, which always stay hydrated.
01:08And Body Armor helps me stay hydrated.
01:10So let's check my progress out as we Frank walks, episode 100.
01:34Welcome, everybody.
01:36We're excited to have all of you here.
01:39Kind of a great Pump Club meet-up.
01:42We're doing something new that a lot of you probably aren't used to these things.
01:47Some of you who are Pump Club members probably do have Farmers' Carries in some of your workouts.
01:52But for a lot of you, this is going to be new.
01:55I know none of you have K-Carries in any of your workouts.
02:00So today is off-program for everybody.
02:03Just so you know, if you're in the app, you're probably getting a red X for this,
02:07but you're still working.
02:08We have a really, really special guest today.
02:10A lot of you, some of you may be here because you're from the bar school crowd.
02:16You may be familiar with Frank.
02:18Frank, the past three years, has lost 245 pounds.
02:23They have.
02:30And in December, right around Christmas time, someone post-tweeted to Arnold,
02:37you have to meet Frank.
02:38He's inspirational.
02:40He's been literally just walking every single day.
02:43And Arnold called me and said, let's meet him.
02:47And I said, okay, when do you want to do it?
02:48And he said, well, how about in two days?
02:52And I said, well, he's on the East Coast, but we'll figure it out.
02:55And I called James, who works with Frank, and said, hey,
02:58we've got to get you guys out here ASAP because Arnold doesn't just want to meet Frank
03:03and be, Frank does a great series called Frank Walks,
03:06where he walks with professional athletes and celebrities
03:09and brings them into his walks and has a conversation.
03:12But Arnold said, there's a catch.
03:15I want him to train with me for the first time
03:19because he's done a great job losing weight,
03:21and now it's time to start building muscle.
03:24And so Frank flew out.
03:25He trained with Arnold.
03:27And Frank has trained ever since then in the Pump Club app.
03:32We'll start off with the clinic side of it.
03:35That's going to move quick.
03:36And then we're going to go into some, break off into some teams.
03:39And we're going to do a Farmer's Carry keg relay race.
03:44Yes, we're going to put it all together.
03:46Someone's going to fall.
03:48We're going to laugh.
03:49It's going to be fun.
03:50I've done it.
03:52Let's party.
03:53Okay.
04:13What we're doing here is we're starting the motion with the deadlift.
04:18When we're up, we're taking the biggest little quick steps
04:24because we don't want to start extending until we're comfortable on the remote
04:28and then we're quick.
04:29Then we speed up once we're comfortable.
04:34Little steps, good job, Frank.
04:35Little steps, little steps, you got this.
04:38You walk all day.
04:40Come on.
04:42Come on.
04:43Come on.
04:57Come on.
05:11Does anybody have a chance to get a touch in?
05:14Yes, yes, yes.
05:15Everyone's had a chance.
05:16You ready?
05:17We're doing it one-handed now?
05:20Oh.
05:23Not sure I'm ready for that yet.
05:25We'll get you there.
05:26Maybe I can get over here in like just one minute.
05:28Just casually front-raising a keg.
05:30Frankie is here.
05:33Oh, Frankie.
05:34Oh, and look at that.
05:39You're so strong, Frankie.
05:42You know, it's only 30 pounds heavier than the Stanley Cup.
05:46Yeah, baby.
05:50Hopefully the Devils get to do that this year.
05:52Frankie, Frankie, you're such fantastic shape already.
05:55It's unbelievable the kind of progress you're making every day.
05:58Thanks.
06:07I want to thank everyone for everything they've done here.
06:11The pump club, I mean, this is truly the path.
06:15If you want to learn how to work out, it's in the pump club.
06:19It really does make everything easy.
06:20And it really gives you the program.
06:23This is how you get weight training done.
06:26Well, I don't know, but it's one thing here to know, and then it's another thing here to spread the
06:32good news.
06:33You are doing both.
06:35Thanks.
06:36Thanks.
06:36You practice it.
06:37You spread the good news, and that's the most important thing, is that we'll put some of everyone else.
06:43Yeah, that's a big thing.
06:44That's a big thing.
06:45And I...
06:45Frank basically hasn't missed a week since we got him started in December.
06:50But that's why it looks great.
06:52I know.
06:53Unlike you, yes.
06:54Unlike me.
06:55There's a positive corner of the internet immediately.
06:58It's starting to form a little bit.
06:59I'm trying to get a little bit more slim tone.
07:01Oh, it's getting there.
07:03You should have seen Frank doing the farmers already.
07:06We just switched groups, so they're learning, and now they're all going to have a race against each other.
07:10In teams.
07:11Do I even do this?
07:14I don't even think I need it.
07:15Yeah.
07:15Ready!
07:18Check!
07:19Go!
07:45We want to thank everybody.
07:47All of you stay connected, because yeah, what we did today was about fitness and health.
07:51But like we've shared in the newsletter, a lot of times community and connecting with people, social connection is a
07:58huge part of health.
07:59So we're so happy you guys all came.
08:02You're what keeps us going.
08:04And thank you.
08:16Just walk over there.
08:22Then it will be, oh, it's a man.
08:28Thanks for everything.
08:29Thanks for everything.
08:30The brain is absolutely helping out.
08:33Good to see you.
08:34I mean, it's been just fantastic.
08:36Thanks for everything.
08:37Let me tell you something.
08:39Do you know how many people are jealous right now?
08:42That I'm Frank the Tank?
08:45You know what that means to a lot of people?
08:47They say, I'm jealous.
08:48Because what Frank the Tank has accomplished, they cannot even remotely think about that.
08:56Yeah.
08:57The amount of weight you lost, the amount of strength you gained, the amount of willpower you have, it is
09:03staggering.
09:04Yes.
09:05Yes.
09:05Unbelievable.
09:06You've become our idol.
09:08Thanks.
09:08It's that simple.
09:10It's been amazing.
09:11This must be the key to everything.
09:13Kitty.
09:15Oh, yes.
09:15Hallelujah.
09:16Good to see you.
09:18I'm so glad that it went well with the pump club and everything.
09:22Yeah.
09:22I mean, in the last nine months, I've done at least once a week.
09:27There's been a couple times where I had to travel.
09:30And there's only one day I missed my illness.
09:33Yeah.
09:34I had, like, I don't know, whatever the hell.
09:36Like, my 24-hour bug and then when I had to travel, because of my mother.
09:41Yeah, yeah.
09:42But your podcast is going great.
09:44Yes, yes.
09:44Oh, man.
09:45I just love that idea of you doing a podcast and then pumping everyone up.
09:49Because there's no one that is a better expert than you are when it comes to sports.
09:55Oh, man.
09:56You know everything.
09:58Yeah.
09:59I love it.
10:01Keep up the good work, okay?
10:03We love you.
10:03We love working with you.
10:05There's a lot of yummies around here, okay?
10:08But don't eat it.
10:09There's only there for decoration.
10:11I took one of those cookies and then he slapped it out of the mouth.
10:15It's actually true.
10:17I still can't improve my diet some, but, you know, I'm glad that I cut a lot of things out.
10:24I mean, I don't eat cookies anymore.
10:27That's a good idea.
10:27That's good.
10:28Put the cookie down.
10:29Put the cookie down.
10:34Anyway, great to see you, okay?
10:36Thanks, thanks.
10:37Keep it up.
10:38All right.
10:39So, Frank was out here for our Pump Club meetup.
10:41He did his first ever farmer's carries yesterday.
10:45Impressive.
10:45He was schlepping gigantic weights across the pavement.
10:49Picked up a cape over his head on FaceTime with Arnold.
10:53Came into Arnold's office.
10:56Got pumped up.
10:57And we just finished working our way through Frank's diet because Frank's been in a little bit of a plateau.
11:04But like we just talked about, not really a plateau in the sense that he's lost progress because he's noticed
11:12his belt is getting smaller.
11:15And he's been training, which means he's doing what we call recomposition.
11:20He's adding muscle at the same time.
11:22He's losing fat.
11:23But we went through his diet, which we have to give him lots of credit for.
11:27He's really improved when he talks about where he was.
11:31But we just found, we didn't want to change everything.
11:34Because we want Frank to love what he's going to do.
11:36So, we found little subtle changes.
11:38We're going to have him measure his fat, his olive oil, and his marinade.
11:42We're going to have him change his steak option from ribeye to flank or sirloin.
11:48And we're going to have him cut back on Tootsie Pops, but not eliminate them and keep one as a
11:54daily treat.
11:56And now, he's going to go over and train with former world's strongest man.
12:02You ever going to step into my world of movement and throw some oil on that fire?
12:11Frank, where are we walking?
12:13We're walking to Gold's Gym.
12:15Yeah, we are.
12:15I've got to do the Pump Club.
12:17It's a Pump Club day.
12:19It's a big Pump Club day.
12:20You've got Coach Nick here.
12:21Yeah.
12:22He's ready to get you strong, get you right.
12:24We're going to party.
12:48And here's the thing.
12:51So, with this process is there's a thing called progressive overload.
12:56So, each week we're trying to get slightly heavier than we did the week before.
13:02Now, there's variables.
13:03Our sleep, our food, how we feel.
13:05And that's okay.
13:08That's when you don't let off the gas.
13:10No.
13:10Your nervous system doesn't have it.
13:12So, today, that looked beautiful.
13:14So, we're going to go.
13:15This will be a PR, right?
13:16Yeah.
13:1785 pounds, and the target's, what, 10?
13:20Yeah.
13:21So, if we get nine, you know what?
13:23That's still a win.
13:24You don't, the rep range is a guide.
13:26You want to push for that.
13:28But if occasionally you're trying a new weight at heavier weight and you follow rep short,
13:32that's a progress in the bank.
13:34Because you did 99% of it at a new weight with uncharted territory.
13:39Oh, wow.
13:40So, we're taking you to some uncharted water here for this exercise.
13:44All right?
13:48Because you can.
13:54Easy.
13:57Yes, sir.
14:03Downhill side.
14:11Two more.
14:12Nine.
14:12And one.
14:14And.
14:16That's a new PR, Frank.
14:19You know what that tells me?
14:21You could probably start at 85.
14:27You want to know what that says?
14:29You're stronger than you think.
14:31All right.
14:32Nick, go.
14:33Yeah.
14:34If he said, I got you on the spot.
15:00I'm playing my games over here.
15:04Frank, you thought you were doing 80s, you did 90s, baby!
15:09And, let it work.
15:11Two, three, four, five, six, seven, eight, nine, one more, ten.
15:25And put your hands on, slowly down.
15:28That was 110, Frank.
15:30That's a boy!
15:31So, two for two.
15:33PRs.
15:33So, one thing I want you to focus on is when you row, row with this.
15:39So, you come back, you boom, right into it by driving your chest.
15:44Can I pass?
15:45Yes.
15:46So, let that elbow come straight back.
15:48Right here.
15:49So, drive your shoulder back.
15:51Yes.
15:52Better.
15:53Good.
15:54Yes, this is now 35 pounds.
16:17Good job, Frank.
16:18Here we go, Frank.
16:24Perfect.
16:24Okay.
16:29Nice work, Frank.
16:30What do we got next, amigo?
16:33All right.
16:33I'm putting my data in.
16:34Good job.
16:41Good job.
16:42Good job.
16:43Good job.
16:44Good job.
16:45Good job.
16:46So, with a hernia, we have to pay attention to intra-abdominal pressure.
16:50That's racing where we really create a rigid midsection.
16:54So, to do that, he has a hernia.
16:56We don't want to necessarily let off on the ab work, but we really have to pay attention
17:01and modify how much he really bears down into that midsection.
17:06A lot of things like squats, overhead, deadlift.
17:09Big compound lifts are an avoidance or a heavy modified movement.
17:15This is getting some lats, traps, and still hinging and using some contraction with a lighter
17:21load.
17:22So, great egg.
17:26Okay.
17:26I love you all.
17:29You are working around it.
17:31Yes.
17:37Is that it?
17:38That's it.
17:39Workout.
17:40Look at that.
17:51Great job.
17:52Let's go, Frank.
17:53It was a month.
17:55It was a month.
17:55It was about a month, but I got past 23.
17:58All right.
17:59Well, you know, a hundred walks and another pump, and this is Nick Myers.
18:06You know, this was the world's strongest man.
18:10So, I'm working out with Legends.
18:13Legends.
18:13I'm getting things from Legends and, you know, a hundred walks down and a lot more to go.
18:19I think it's safe to say I'm working out with Legends.
18:21What's this month?
18:21No.
18:24What's this month?
18:25Alright.
18:26Ready toek.
18:26My 마음 is working out so powerful for me.
18:27Now let's do this.
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