Frank has won every major contest in Australia including 1966 Mr. Australia and Mr. Southern Hemisphere 1968. Height 5’6″.
Columberra is a native of Western Australia and has been training for 11 years. Bodybuilding has always been an important part of Frank’s life, and he is not interested in power lifting.
He was an excellent footballer and all round athlete. Frank had always included a lot of running in his programm. He used to run about three miles every morning and occasionally increases this to five miles.
Frank did not smoke or drink, and always trained for 2 1/4 hours 6 days a week on a split routine. Heavy weights are used as much as possible, plus maximum effort at all times. Frank trained fairly fast, he always had time to help a fellow training partner or to sport a heavy lift.
|Monday, Wednesday, Friday||Sets||Reps|
|Seated Lateral Raise||6||8|
|Calves on Hack Machine||4||15|
|Tuesday, Thursday, Saturday||Sets||Reps|
|Press Behind Neck||6||8|
|Bent Over Lateral Raise||4||8|
|Prone Tricep Extension||6||8|
|Bent Over DB Rowing||6||8|
|Chins or Lat Pulldown||6||10|
|Incline DB curls||6||8|
|Scott Bench DB Curls||6||8|
Note: On Saturday afternoons Frank used to need little warmup at the health centre as he trained straight after his beach run. His workout is concluded with a swim in the magnificent heated pool.
He kept carbohydrates to a minimum. He used to eat plenty of fresh fruit. Most of his meals were basically protein, such as steack, chicken, eggs, fish and cheese, with plenty of salads.
Iron Researcher and interested reading everything about web development, history of muscle and strength. Further buying old books and magazines for neckberg.com!