The Animal Frank "Wrath" McGrath Car Accident, Workout Routine, Diet and Nutrition

 Frank "Wrath" McGrath is an IFBB Pro and Animal Athlete who has had one of the most successful careers in the history of bodybuilding. He has won numerous titles and accolades and is widely considered to be one of the sport's all-time greats.

Wrath is also known for his incredible work ethic and dedication to his craft. He is a true student of the game, and his passion for bodybuilding is evident in everything he does.

If you are looking for someone to help motivate and inspire you to reach your goals, then Frank "Wrath" McGrath is the perfect person for the job. His knowledge, experience, and drive are unmatched, and he will stop at nothing to help you achieve success.

Frank was born in a small rural town in Newfoundland, Canada. No streetlights, no McDonald's, nothing. Growing up in a middle-class family, he had two hard-working and loving parents, and an older sister.

But, McGrath wasn’t always the muscular individual that you see today. He has mentioned being a skinny kid, in comparison to his classmates, while growing up and would always get picked last to be on teams during physical activities.

When he was 14, he started working out in his parent's basement with a simple setup. After three years, he was benching 300 pounds. Then he went to college at 18, but he stated that he didn't take it seriously and mainly just partied for three years. In a recent Q&A, McGrath confessed to using his student loans to compete in his first bodybuilding competition (2000 Newfoundland Championships) which he did win.

McGrath’s arms and forearms are very impressive, as well as his crazy vascularity which is very recognizable. His genetics play a role in his build, but he’s also worked hard to develop his physique.

When McGrath was in his early twenties, he competed in a few shows and eventually earned his Pro card in 2003 at age 25. He had great potential, with his impressive proportions competing in several more shows. However, he, unfortunately, suffered from multiple injuries and was in a car accident several years later, which prevented him from competing.

Frank McGrath bodybuilder Torn Triceps

His professional career was postponed in 2008 when he injured his triceps while doing skull crushers with 205 lbs. Frank was initially diagnosed incorrectly and had to wait three months for a second opinion. It was then revealed that he did tear his triceps tendon.

Frank McGrath bodybuilder car accident

In 2010, Frank experienced another roadblock when he was in a car accident. An oncoming vehicle drove into Frank’s car head-on. As a result of the crash, Frank lost his spleen, suffered a collapsed lung, lost three liters of blood, and had the skin torn from his previously injured triceps.

Frank McGrath Competition History

In the early 2000s, McGrath started competing and a few years later became a Pro after winning the superheavyweight and overall at the CBBF Canadian Championships. He had a complete victory in this contest, being called out as the winner of his category first. McGrath achieved this win after only seven weeks of preparation.

2000 Newfoundland Championships: Heavyweight & Overall – 1st

2001 Canadian Championships: Superheavyweight- 6th

2003 Canadian Championships: Superheavyweight & Overall – 1st

2004 Toronto Pro Invitational – 12th

2009 IFBB Tampa Bay Pro Open – 9th

2011 IFBB Tampa Bay Pro Open – 3rd

2011 IFBB Toronto Pro Invitational Open – 4th

2011 IFBB Olympia – 16th

2011 IFBB Pro Bodybuilding Weekly Championships – 3rd

2013 IFBB Toronto Pro Supershow – 4th

2015 IFBB Ferrigno Legacy – 6th

Frank McGrath Bodybuilder Athlete Statistics

Frank McGrath Weight (offseason) - 280 - 300lbs.

Frank McGrath Weight (precontest) -235 – 255lbs (106.6 – 115.1kg)

Frank McGrath Height - 5'11” (180.34 cm)

Frank McGrath Waist - 28 inches.

Frank McGrath Age - August 9, 1978

Frank McGrath Nationality- Canadian.

Frank McGrath Bodybuilder Workout Routine

His training regimen provides context for how he fought through the pain and got himself back into excellent shape. Likely, his difficult training gave him the mental strength to recover from injury and return to peak performance. Here’s the training program that turned a proud Canadian into a massive, vascular beast.

Day 1: Chest

Incline Barbell Press 4 sets x 12-6 reps

Flat Dumbbell Press 4 sets x 12-8 reps

Incline Dumbbell Flyes 3 sets x 12-8 reps

Dumbbell Pullovers 3 sets x 12-10 reps

Cable Crossovers 4 sets x 15-12 reps

Day 2: Back

Wide Grips Chins 4 sets x 10 reps

Barbell Rows  4 sets x 12-6 reps

T-Bar Rows 4 sets x 12-8 reps

Underhand Grip Pulldowns 3 sets x 12-10 reps

Day 3: Off

Day 4: Legs

Leg Extensions 4 sets x 20 reps (warm-up)

Leg Press 4 sets x 20-12 reps

Hack Squats 4 sets x 15-10 reps

Lunges 3 sets x 15-12 reps

Stiff-legged Deadlifts 4 sets x 12-8 reps

Lying Leg Curls 4 sets x 15-10 reps

Day 5: Delts

Barbell Military Press 4 sets x 12-6 reps

Seated Side DB Lateral Raises 4 sets x 12-8 reps

Bent Rear Delt Lateral Raises 4 sets x 12-10 reps

Hammer Strength Machine Press 3 sets x 12-10 reps

DB Shrugs 4 sets x 12-8 reps

Day 6: Arms

Barbell Curls  4 sets x 12-6 reps

Alternating Dumbbell Curls 4 sets x 12-8 reps

Preacher Machine Curls  4 sets x 15-10 reps

Close Grip Bench Press  4 sets x 15-8 reps

Skullcrushers  4 sets x 12-8 reps

Pushdowns  4 sets x 15-10 reps

Day 7: Off

One of the most crucial things a person can do to avoid plateaus is to change up the workout routine. Although consistency is key, repeating the same workout for months or years on end will cause irritation when results start to decline. Maybe this analysis of Frank McGrath’s workout routine is just what you need to get going and start trying new things. This could help you surpass your perceived limits, leading to more growth and strength.

Frank McGrath Bodybuilder Diet and Nutrition

If you’re looking to get shredded like a pro bodybuilder, then you need to follow a strict diet and nutrition plan. And who better to learn from than one of the best in the business, Frank McGrath. In this blog post, we’ll give you an overview of Frank’s diet and nutrition plan so you can get started on your own journey to shredded greatness.

Meal 1

One cup of oats with protein powder

Meal 2

Sliced Rotisserie chicken with one sweet potato

Meal 3 

Microwavable rice in a container a can of tuna and an avocado

Meal 4

One carton of egg whites with a cup of oats and banana

While this meal plan might not sound delicious, it will get the job done. Avocado, rice, and tuna are better than you think. But when you compare this to what most bodybuilders are eating, you'll see that it has enough protein, carbs, and fats to keep you growing.

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