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Read the entire label and follow directions. © 2019

PRECISION. POTENCY. POWER.

Inside
DECEMBER 2019




VOL. 80 | NO. 12


IN EVERY ISSUE

10 FROM THE CHAIRMAN
12 FROM THE EDITOR
14 FROM OLYMPIA HQ
132 ASK


ON THE
COVER

CHRIS
HEMSWORTH





























































SECTIONS

25 EDGE 43 TRAIN 61 EAT 144 FLEX

Adam Cole is the NXT big Find out why you’ve Black and pinto beans The latest hardcore
thing in the WWE; MMA’s been deadlifting wrong duke it out for nutrition training methods, C OV E R A N D T H I S PAG E : G R E G F U N N E L L / C O U RT E S Y O F C E N T R
Antonio and A.J. McKee your whole life; how to supremacy; five great diet hacks, and inside
make history; FitOps find the best personal uses for butternut scoops on every-
wants to help veterans; trainer; use chains for squash; find out which thing bodybuilding-
NFL legend Emmitt Smith flyes; impress your seafood is the safest; pig related.
is cycling to a fitter 50. friends with a keg lift. out on salad.

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EXCLUSIVELY AT
Read the entire label and follow directions. © 2019 PRECISION. POTENCY. POWER.

Inside
DECEMBER 2019




VOL. 80 | NO. 12



COVER STORY

16 Centr of the Universe
















































































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F R O M T H E C H A I R M A N






LEADING




MAN CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER




David Pecker
Chris Hemsworth CHIEF CONTENT OFFICER EVP/GROUP PUBLISHING DIRECTOR

uses his fame to Zack Zeigler Chris Scardino
EDITORIAL ADVERTISING & MARKETING
inspire others to live MANAGING EDITOR Brian Good ASSOCIATE PUBLISHER, ADVERTISING
SENIOR EDITORS Nate Millado, Jeff Tomko Dara Markus
a fit lifestyle. SENIOR ASSOCIATE EDITORS ASSOCIATE PUBLISHER, MARKETING
Andrew Gutman, Rose McNulty
Samantha DiTata
ASSOCIATE EDITOR Anthony O’Reilly
I’m thrilled to feature Chris SENIOR FITNESS & WELLNESS ADVISER EASTERN SALES OFFICE
Don Saladino 4 New York Plaza, 4th Floor
Hemsworth, star of The Avengers New York, NY 10004
ART/PRODUCTION (212) 545-4800
franchise, 12 Strong, and Men in CREATIVE DIRECTOR Ian Robinson
DESIGNER Griffin McCabe DIGITAL SALES MANAGER
Black: International, and not just EDITORIAL PRODUCTION DIRECTOR Mike Myers
SALES & MARKETING
because he’s a movie star. With Russell Mendoza COORDINATOR
COPY CHIEF Yeun Littlefield Sofia Evangelista
everything Hemsworth has going BUSINESS MANAGER
PHOTOGRAPHY Ivelise Estremera
for him—fame, money, and good PHOTO DIRECTOR & ADMINISTRATIVE ASSISTANT
DIGITAL PROJECT MANAGER Erica Schultz Tracy Gunthorpe
looks—it’d be easy for him to live PHOTO RESEARCHERS
Amanda Suarez, Sam Wilson MIDWEST SALES OFFICE
in a bubble. Instead, he uses his 1005 West Grove
popularity to promote a healthy MUSCLEANDFITNESS.COM Arlington Heights, IL 60005
DIGITAL DIRECTOR Declan O’Kelly (312) 545-8041
lifestyle through his new Centr SENIOR VIDEO PRODUCER
Daniel Mihailescu SALES DIRECTOR
app. Check out our cover story ASSOCIATE VIDEO PRODUCER Pierce Kuchle Darrin Klapprodt
VIDEOGRAPHER Chris Lind
on Hemsworth on page 16. SENIOR WEB PRODUCER Victor Kim SOUTHEASTERN
SALES OFFICE
You may not want to pack on SOCIAL CREATIVE COORDINATOR Brian Riley 1000 American Media Way
JUNIOR VIDEO PRODUCER Alexa Payesko Boca Raton, FL 33464-1000
as much muscle as Hemsworth (561) 997-7733
CONTRIBUTORS
has for specific roles, but you Edgar Artiga; Per Bernal; Dwayne Jackson, Ph.D.; WESTERN SALES OFFICE
Tim Mantoani; Myatt Murphy; Dennis Nishi; 3699 Wilshire Blvd., Suite 1220
can still emulate his passion and Tim Scheett, Ph.D.; Dustin Snipes; Matthew Solan; Los Angeles, CA 90010
Ian Spanier; Gregg Wangard; Joe Wuebben (818) 595-0473
focus for fitness. He doesn’t just
put down the potato chips and MANUFACTURING & PRODUCTION
SENIOR PRODUCTION DIRECTOR Ann McCaffrey
pick up the weights when duty DISTRIBUTION SERVICE MANAGER Marc Melcher
calls. This is a man who stays FOREIGN EDITIONS
ready year-round.

And it’s during this time of the Argentina Australia Belarus Bulgaria Chile Croatia Cyprus Czech Republic Ecuador
year, specifically, that both hard
work and focus can diminish— Finland France Germany Gibraltar Greece Guatemala Holland Hungary Ireland
attending festive parties stocked
Italy Japan Kazakhstan Latvia Lebanon Lithuania Malta Mexico New Zealand
with unhealthy foods and drinks
can distract even the most
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committed fitness enthusiast
from his or her goal. However,
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remember that M&F has your
WEIDER PUBLICATIONS, LLC,
back and supports your quest to A SUBSIDIARY OF AMERICAN MEDIA, LLC
EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/
live a fulfilling and healthy life. CHIEF OPERATING OFFICER Chris Polimeni
EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/
And with Hemsworth as your CHIEF INFORMATION OFFICER David Thompson
SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill
inspiration, along with many VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan
other fantastic training and FOUNDER AND CHAIRMAN EMERITUS
Joe Weider (1920–2013)
nutrition stories in this issue, I VP/EDITORIAL DIRECTOR EMERITUS
Shawn Perine (1966–2017)
don’t doubt you’ll find success.
PRINTED IN USA • We assume no responsibility for returning unsolicited material, including
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Sincerely,
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Chairman, President & Chief Executive Officer
of American Media, LLC The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.


1 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

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F R O M T H E E D I T O R Instagram: @zraz







sell out for popularity or to
make a buck. He stuck to his
core values, even when it was
unpopular to do so. And
though he was strong as hell,
his moral strength was what
stood out most.
I’m not alone in my
admiration. Google his name

and you’ll see tributes from
people all over the world,
including his friend and idol,
Arnold Schwarzenegger.
What’s amazing is that
Shawn never planned to
become or thought of himself
as influential; his passion for
helping others through his
love of fitness led
him there
organically.
Shawn was the
showrunner here
at M&F, but he
was also my close
friend—a brother.
Not a day goes by
that I don’t think
about him, but
when I start to feel
down, I remind
myself that his last-
Shawn Perine was virtually
impossible to dislike—just ask ing legacy contin-
Dwayne “The Rock” Johnson, ues to inspire me
Arnold Schwarzenegger, and
Dave Bautista. (and hopefully you)
to train harder, be
kinder,
IT’S LIKE have passed since our leave the world a
and do my part to
t doesn’t feel like two years
better place. It’s
former VP/editor in chief
YOU’RE I He was 51, but he had the what I do to
Shawn Perine passed away.
make it feel
like he’s still
physique of a man in his 30s
STILL HERE and the vibrancy of a 20- here.
something. How someone
Sincerely,
who exercised regularly and
didn’t smoke, drink, or eat Zack Zeigler C L O C K W I S E F R O M T O P L E F T : P E R B E R N A L ( 3 ) ; P E T E R G R I G S B Y
Two years since Chief Content
junk could get stricken with Officer
his untimely an aggressive form of lung

passing, M&F’s cancer still haunts me. When REMEMBERING SHAWN

Shawn Perine I think about him, I remind For more info on Shawn’s legacy,
myself of his legacy: Shawn
continues to led by example and was a go to muscleandfitness.com
/shawnperine.
inspire. fitness purist who refused to



1 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

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F R O M O L Y M P I A H Q






LOOKING BACK...




AND AHEAD







hen I arrived in Las
Vegas in September
for the start of the

2019 Olympia, the
W long lines leading up
to the ticket counter read as a
good omen. And I was right.
After meeting with our
production team, I reviewed
reports showing a
29% increase in
registrations and
ticket sales for the
amateur Olympia
event, which gives
nonprofessional
competitors the
chance to
experience the
Olympia
competition.
Also, hotel officials
reported 23% The 2019 Olympia Weekend had long
attendance lines and record attendance.
increases at the press
conference as well as the complete with a packed Olympia Weekend. It is, after
Meet the Olympians event. house on Saturday night. The all, about you, the fans, and we

But the most meaningful staging at the arena was the want to ensure your voices are
data arrived in the hours, best ever.” My favorite piece all heard.
days, and weeks following of feedback came from a fan As long as I’m dishing out
the event, when fans and who flew 22 hours from New gratitude, I’d like to extend a
competitors began sending in Zealand: “The four days I word of thanks to Shaquille
notes sharing their feelings spent at the Olympia were O’Neil, Mark Wahlberg, Mario
about their personal Olympia some of the best days I have Lopez, and all the celebs who
experiences. Dexter Jackson, ever had. I had been dealing came out to experience the
fresh off his 20th Olympia with a lot of personal 2019 Olympia
appearance, sent in a note challenges in my life, and I Weekend.
saying, “This year was just as am now ready to accomplish
amazing as my very first anything. I will be back next
DAN
Olympia. The production and year and the year after and SOLOMON
the stage were crazy!” And the year after that.”
Chief Olympia
then there were these words I’d like to thank everyone
Officer
published by Wayne Gallasch, who took the time to share
a bodybuilding journalist who feedback. Many of your notes
has covered more Olympias included great suggestions, GET MORE INFO AT E R I C A S C H U LT Z
than anyone alive: “The 2019 and we’re taking notes as we
mrolympia.com
Olympia was a huge success, begin planning for next year’s


1 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9



1 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

> Hollywood giant

Chris Hemsworth is

transforming regular Joes

into superheroes with

Centr, his new fitness app.


B Y N A T E M I L L A D O


CENTR

















OF THE









UNIVERSE





















OBODY KNOWS CHRIS HEMSWORTH BETTER THAN potential, and we all need support
his family—except maybe his longtime trainer and pal, Luke to achieve our goals,” Hemsworth
Zocchi. For the past eight years, Zocchi has been guiding the says. “Centr puts the world’s best
Aussie A-lister’s transformations for Thor, Avengers, and Men in the palm of your hand to help
in Black. “I’ve known Chris since we were 6,” Zocchi says. you develop a healthier body, a
“We were friends all through high school. I used to do some stronger mind, and a happier life.”
amateur boxing. Chris would come down and watch me spar Hemsworth has assembled an
N in the ring. I’d always say, ‘Jump in!’ And he’d quip, ‘I can’t get Avengers-worthy team of train-
in there, I’d ruin my face!’ ” Smart move, because two decades (and ers, chefs, and wellness experts,
$4 billion at the box office) later, Hemsworth’s megawatt mug is one including his wife, actress and
of the most recognizable in the world. author Elsa Pataky; special-ops

trainer Joseph Sakoda, aka “Da
But his latest project won’t be it’s touted as a personalized digital Rulk”; Hollywood trainer Gun-
seen on the big screen—rather, a health and fitness program. “I nar Peterson; vegan bodybuilder
6.5-inch one. It’s called Centr, and believe we all have untapped Torre Washington; and Zocchi.


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 7

CHRIS HEMSWORTH



It’s not that tough of a sell: Who
Longtime friend doesn’t want a Norse god–like phy-
Luke Zocchi says sique? “Even I want his triceps!”
fitness is more than
just a job for Chris Zocchi says. But does it work?
Hemsworth.
While on vacation in the Phil-
ippines, YouTuber Erik Conover

got so sick from food poisoning
he landed in the hospital for a
week and lost 15 pounds. He then
downloaded Centr to get himself
back in shape. A month into the
program, Conover was so amazed
with his results that he posted his
progress on his YouTube channel.
The video went viral (more than
5 million views) and somehow
made its way to Hemsworth.
And because Hemsworth is a
real-life superhero, he replied A L L P H O T O S C O U RT E S Y O F C E N T R
with his own video message:
“Erik, what’s up mate? It’s Chris
Hemsworth here. I saw your
transformation, buddy. I’m in


































































1 8 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

New York for a premiere and
thought, ‘You know what? We
should have a workout.’ ”
True to his word, Hemsworth
and Conover teamed up on Day
60 for a “short but efficient” cir-

cuit that had the duo dripping in
sweat. Motivated by his training
sesh with Thor, Erik continued
to mix up his routine with HIIT,
kettlebells, and jump rope. By Day
90, Conover was at his heaviest—
213 pounds of pure muscle.
“Chris is really passionate about
fitness,” Zocchi says. “It’s not like
he just does it for a job. He does
get superfit for roles, but he really
QUICK AND
enjoys being healthy himself.
So many people ask him, ‘How HEALTHY
This stir-fry, courtesy
did you do this? How did you
of Luke Zocchi’s book,
do that?’ I think he just wants to
The A-List Diet & Fitness Plan,
share the things he’s learned along
is an easy-to-make
the way.” dinner that Chris

Hemsworth swears by
when he’s on
the road.

SESAME CHICKEN
STIR-FRY WITH BROCCOLINI



SERVES 2

1 tbsp sesame oil chicken and cook for 4 to 5
16 oz chicken breast, diced minutes, stirring constantly.
1 garlic clove, grated 2. Add garlic, ginger, and
1 tsp grated fresh ginger onion and stir for another
1 red onion, thinly sliced minute. Add broccolini,
1 bunch broccolini, carrots, soy sauce, and lime
chopped juice. Sauté for 3 minutes, or
2 medium carrots, thinly until vegetables are crisp-
sliced on the bias tender. Season with salt
3 tbsp soy sauce and pepper.
(or tamari if gluten-free) 3. Divide stir-fry between
Juice and zest of 1 lime plates. Top with lime zest,
Salt and pepper bean shoots, cilantro, and
1½ oz bean shoots sesame seeds. Serve with
Fresh cilantro leaves, brown rice.
for garnish
1 oz toasted sesame seeds,
for garnish THE MACROS

2 cups cooked brown rice 791 67g
CALORIES PROTEIN
1. Heat a large nonstick
62g 13g
skillet over high heat and
CARBS FIBER
add sesame oil. Add


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 9

CHRIS HEMSWORTH




UNREAL UPPER-BODY WORKOUT






Build bold biceps, strengthen your triceps, and blitz your abs
with this high-intensity workout from Luke Zocchi (who is
modeling the workout). Bursts of high-intensity exercise with
regular rest periods will fast-track your results.








ROUND 1



Start with 10 seconds of rest between the first and second exercise,
then 15, 20, and 30 seconds by the end of the round. Complete 2
rounds total.


KETTLEBELL KETTLEBELL
SUPPORTED ROW:
SNATCH: 20 sec. per arm
20 sec. per arm
Place a kettlebell between
Position yourself in a Kettlebell
your feet, squat down, and halos are a
split stance, leaning with great exercise
pick it up with your left for improving
hand, palm facing you. As your right hand on your mobility.
you pick it up, pull it up to right knee, knees bent about
your chest, keeping your 90 degrees; your chest
elbow up. Once it reaches should be up, back straight,
shoulder height, keep it shoulders back and down.
close and flip it around as With your left hand, grip a
you press the kettlebell up kettlebell with arm extended
downward directly below
to the sky, with palm facing
forward. Be sure to keep shoulder. Pull the weight
glutes and core activated up and back toward your
hip, keeping the elbow in
at the top. Return to the
ground in a similar motion. close, opening up through
the chest, then return to the
KETTLEBELL start position.

HALO: 40 sec.
KETTLEBELL
Hold a kettlebell with
both hands in front of your PUSHUP: 40 sec.
chest, elbows out about Get into a high plank
shoulder height, similar to position, feet just outside hip
the top of an upright row. width, with two kettlebells
Initiate the movement by placed under shoulders,
moving one elbow upward hands balanced on top of the
and circling the kettlebell handles. Keeping shoulders
around the back of the head, locked back and down, wrists
keeping it and your elbows strong, tucking elbows under
close to the body. Keep the about 45 degrees, lower your

spine neutral and glutes chest toward the kettlebell
and core on. Rotate back handles, then return arms
the opposite way after to lockout. Keep your glutes
each rotation. and abs flexed.


2 0 M U S C L E & F I T N E S S / / D E C E M B E R 2 0 1 9

ROUND 2
Bentover rows are a
must for increasing
back strength.
Start with 10 seconds of rest
between the first and second
exercise, then 15, 20, and
30 seconds by the end of the
round. Complete 2 rounds total.



CLEAN AND JERK: 40 sec.
Holding a barbell just
above knee height with an
overhand grip, slightly bend
knees and hinge hips, then
dip down and explode up
onto toes. Keeping the bar
close, flip it up into a front
rack position. Press the bar
up into an overhead press
position, core and glutes on,
no arching of the spine.
Return to the start position.



BENTOVER ROW: 40 sec.
Holding a barbell with
a wide overhand grip, fold
at the hips with knees bent,
chest up, back parallel to the
ground. Keeping shoulders

Wanna grow a set locked back and down, draw
of guns like Thor’s? the barbell toward the chest,
Start by adding curls
to your routine. elbows coming up and back,
and return.


SHRUG: 40 sec.
Hold a barbell with an
overhand grip, slightly hing-
ing at the hips. Keeping arms
straight, draw the shoulders
up and slightly back together
toward the ears, squeeze at
the top, and return.



BICEPS CURL: 40 sec.
Hold a barbell in front
of your hips with an under-
hand grip, slightly narrower
than hip-width apart.
C O U RT E S Y O F C E N T R Slowly curl the bar up,


elbows in tight, gripping it
hard and squeezing at the
top. Return to the full
extension and repeat.


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 2 1

CHRIS HEMSWORTH






ROUND 3



Start with 10 seconds of rest between the first and second exercise,
then 15, 20, and 30 seconds by the end of the round. Complete 2
rounds total.

DUMBBELL CROSS CLIMBER: 40 sec.

HOLD KICK: 40 sec.
While staying locked out in
Lie on your back holding a high plank position, arms
a dumbbell up toward straight, palms on ground,
the sky directly above glutes and core engaged,
shoulders. Keeping a slowly bring one knee up

neutral spine, hold legs toward the opposite shoulder
straight above the ground into a crunch and return.
and slowly alternate little Repeat on the other side. Be
kicks, keeping the core sure to keep spine neutral to
muscles firing. avoid excessive arching or
flaring of ribs.
DUMBBELL

RENEGADE ROW: 40 sec.

Get into a high plank
position, feet just outside
hip width, with two
kettlebells placed under
shoulders, hands balanced
on top of the handles.
Keeping shoulders locked
back and down, wrists
strong, slowly draw one
of the dumbbells back
toward hip, elbows in
tight, opening up through
chest. Keep your glutes
and abs on.


SIDE PLANK: 20 sec. per side

With one elbow
positioned directly below
your shoulder, shoulders
locked down away from
ears, and legs either straight
or bent behind you at 90
degrees, pick your hips up
off the ground, extending
them by squeezing your
glutes and core, bringing
arm straight up, hand
directly up above shoulder.
Hold at the top, keeping Perform this move with
intent, slowly bringing
everything as tight as you your knee up and across
your body. You should
can for the duration of
feel your abs flex.
the exercise.


2 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

To lean down
for Men in Black:
International,
Hemsworth
adopted a circuit-
style routine.
















TRAIN STATION



Luke Zocchi reveals how Hemsworth prepped for his most iconic roles.

THOR AND consisted of suit. That took the
AVENGERS protein shakes, pressure off me!”
FILMS BCAAs, and five to
“The flip didn’t six meals of clean 12 STRONG
really switch until proteins, sweet “It was more
Chris landed the potatoes, brown military-style
role of Thor. He’s rice—the fun stuff. training—boxing,
usually a lean 200 On Endgame, he a ton of pushups
pounds, but that played around and pullups, and
was the heaviest with being vegan. It body-weight
I’ve ever seen was interesting to training. He
him—over 220 see if he could actually had to
pounds! We did keep the size on go straight into
old-school body- without eating Avengers afterward.
building lifts: animal protein. And since we
military presses, He’d still have were filming out
rows, deadlifts, animal protein in the Albuquer-
biceps curls. As every second or que desert, there
the franchise went third day, but the were a lot of cold-
on, his training rest of the time he night shoots. We
became more would eat mostly kept dumbbells
functional. We beans and lentils. and a barbell in his
still did the key For Fat Thor [in trailer. We had to
lifts but added Endgame], he had squeeze in work-
exercises like bear to wear a 60- outs during
crawls. His diet pound rubbery fat breaks.”


MEN IN BLACK:
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TRAINING




TIPS




















DIET




ADVICE





















BAD




JOKES































Celebrity trainer Don Saladino and Muscle & Fitness executive

editor Zack Zeigler discuss everything you wanted to know
about fitness...and some things you won’t expect.





MuscleandFitness.com/REPS

IRON MAIDEN CLASSIC MUSCLE ASS KICKER STAR POWER
Bikini pro Mariella NFL Hall of Famer Emmitt Father-and-son duo WWE Superstar Adam
Pellegrino reflects on her Smith on his new routine Antonio and A.J. McKee are Cole on yoga, his catch-
road to the top, p30 at age 50, p32 MMA’s power family, p36 phrase, and socks, p38



E G D E WARS:
WAT C H
STAR










THE RISE OF


SKYWALKER




Rey, Finn, and the Resistance face Kylo Ren and
the First Order in a battle that could determine
the fate of the universe—and potentially end the
centuries-old war between the Jedi and Sith. Plus,

some old faces are rumored to return in the final
chapter of the third Star Wars trilogy.
In theaters Dec. 20














































NEWS,
INTERVIEWS,
SPORTS,
AND
GEAR







T I M E T O T E R M I N AT E T H E M AC H I N E S



D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 2 5

E D G E H O T L I S T































B U Y

BOSE FRAMES AUDIO SUNGLASSES
For when you’re blocking tunes. These audio sunglass- integrated microphone, so

out the rays on your tropical es keep the noise in your you can answer calls with
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P L AY

TERMINATOR: RESISTANCE
After watching Terminator: the original Terminator

Dark Fate, continue the and follows Jacob Rivers, a
journey in this first-person soldier in the human resis-
shooter. Set in postapoca- tance army. Available for PC,
lyptic 2028 Los Angeles, this PlayStation 4, and Xbox One
game serves as a prequel to on Dec. 3













E X P E R I E N C E O P E N E R : © 2 0 1 9 I L M A N D L U C A S F I L M LT D. T H I S PAG E , C L O C K W I S E F R O M T O P : B O S E ; R E E F E N T E RTA I N M E N T ; S H U T T E R S T O C K

CHRISTMAS
BONFIRE

On Dec. 24, hundreds
of bonfires will be lit
along the Mississippi
River in New Orleans to
light the way for Santa
Claus and his reindeers.
If you’re looking to do
something other than
ice skating and building
gingerbread houses this
season, you’ll want to
take this tour.
graylineneworleans.com facebook.com
/muscle @muscle_fitness @muscle musclefitness
andfitness
andfitnessmag


2 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9



E D G E F I T O P S


















































































GIVING BACK those veterans who find it
hard to readjust to civilian life.
“The donations we raise will
make an enormous differ-
FitOps seeks to find veterans a home ence—with them, we will be
in the fitness industry. able to reach more veterans,

offering training, education,
itOps, an organization Each veteran gets nine weeks counseling, support, and men-
that provides training of online courses in anatomy torship,” he says. “Veterans
and job placement for and exercise physiology, three exiting service face unbe-
veterans looking to work weeks of in-person training, lievable challenges that most
F in the fitness industry, is and job-placement assistance. of the civilian world doesn’t
asking for people to donate to FitOps Foundation founder understand: a loss of sense of
its cause. Matt Hesse, a veteran himself purpose and mission, daily
To put one veteran through who is also founder and CEO drive, routine, and being part
the program costs $3,000, of Performix, underlined the of a larger mission and team.

according to the foundation. importance of supporting This is what we aim to replace


2 8 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9 Photographs Courtesy of FitOps Foundation

By Anthony O’Reilly












































Sixteen-time WWE champion and U.S.
military advocate John Cena recently
worked out with and encouraged veter-
ans participating in the FitOps program.































through the FitOps program.” women to use their leader- people every day commit sui-
According to the U.S. Depart- ship skills to help improve the cide, and FitOps wants to take
ment of Veterans Affairs, an lives of others,” FitOps states that number down to zero.”
average of 22 former armed on its website. Cena has showed his
forces members commit sui- FitOps received a huge en- support for the troops in many
cide per day. As Hesse attested dorsement from one of the U.S. ways, from his countless ap-
to, some do so because they military’s biggest supporters: pearances at WWE’s Tribute
fail to find a sense of purpose 16-time WWE champion John to the Troops show to the
after leaving the military. Cena. Cena, during a Septem- trademark military-style
Service in the military gives ber appearance on The Ellen salute he does before
veterans the skills necessary DeGeneres Show, promised to charging down the runway
to lead people on their health match every donation, up to $1 to the wrestling ring.
and fitness journeys. “The million, made to FitOps until
goal is not just to help veter- Veterans Day, Nov. 11. FOR MORE INFO
ans get certified as personal “These are men and women
To donate to FitOps, visit
trainers but to create a path who have served our country,” fitops.org/donate.

for our servicemen and Cena said. “Twenty of these


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 2 9

E D G E I R O N M A D I E N



X NJ
O
B Aug. 28 Contest Weight: 128 lbs
Birth Date: Residence: Cedar Grove, Instagram: @mariella pellegrino
O Height: 5'7"
I
B



















































IFBB Pro League bikini circuit, she reflects on
wraps up a second successful season on the
As Italian import MARIELLA PELLEGRINO













her road to the top of her sport.







CIAO BELLA
hile her second Bikini Olympia appearance ended in disappointment, placing-wise— finishing outside the top 15— WItalian-born Mariella Pellegrino has had a season to remember in 2019. The 5'7", 128-pound athlete followed up on her notable 2018 rookie campaign, in which she earned three titles, with three top-five finishes in 2019, including first place at the New York Pro Bikini show No matter what hardware she’s carry- ing, however, Pellegrino always turns heads, thanks to her lean, hard physique and exotic beauty. Now residing stateside in N






















  this past May. originates?



3 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

By Michael Berg












































































LEARN MORE You can get more information about MHP athlete Mariella Pellegrino at mhpstrong.com.








work on television shows and also


















as a model. When did you first discover the gym? I started training with weights about seven years ago, and a personal trainer in the gym gave me some advice to compete. I always had a discipline for training, but I never had a discipline about food. When you’re a model, you have to be skinny [but you don’t have to build muscle]. How did you do in your first bikini contest? My first was the Italian Championships, and I didn’t know anything about the sport. I just trained three months with weights and a personal trainer. I won the show, and then I started to love this










Photograph by Erica Schultz

A S C By Jeff Tomko







RIDIN’ COWBOY MORE





Follow Smith
NFL Hall of Fame EMMITT
on Instagram
running back @emittsmith22.

EMMITT SMITH
is pedaling his way

to a fitter 50.



FL legend Emmitt Smith
may have lost some of
his competitive edge
the day he hung up his
N cleats in 2005. But by
no means has the Hall of
Fame running back given up
on challenging himself
physically at age 50.
These days, however, instead
of using his feet for getting into
the end zone, which he did
175 times during his 15-year
career, the NFL’s all-time lead-
ing rusher is now pedaling
more or less on cruise control,
thanks to a workout regimen
based on long-distance—and
relaxing—cycling rides.
“I’ve had my competition help alleviate some of the
mode,” Smith says. “I’m soreness and take out some
done with all that. I find self- of the lactic acid and all the
satisfaction just being able to soreness that was actually in

get on my bike and ride.” your body.”
Several times a week during says. “I want to see if I can do it. Back in his football days, it
the early morning hours, I’m trying to get to that place, was anything from massage
Smith can be found tearing but for the most part I’m just therapy, hot tubs, and cold
through—or just casually cruis- riding to stay healthy.” tubs to regular chiropractor
ing—his Dallas neighborhood Along with the personal visits to stay game-ready. Now
anywhere from 45 to 60 miles. and team accolades—Smith it’s long-distance pedaling
“One time I woke up at, like, rushed for 18,355 yards and that’s become his therapy,
3 a.m., so I just jumped on my won three Super Bowl rings although Smith says he’ll be
bike, and I rode for, like, three with the legendary Dallas adding more to his workout
hours,” he says. “I put my Cowboys teams of the ’90s— routine, such as weightlifting. M I K E F I A L A /A P/ S H U T T E R S T O C K ; T O N Y G U T I E R R E Z /A P/ S H U T T E R S T O C K
helmet on, I put my lights on he has also suffered multiple But for now, the Lone Star
my bike, and I’ll ride until the broken bones, knee injuries, icon and his two-wheeler have
sun comes up.” and shoulder surgeries over taken to the streets with very
There is one challenge, the span of his career. little commotion, and that’s all
however, that’s keeping “Playing football was like right by him.
Smith’s adrenaline running at being in a car accident every “No one’s said anything to
top speed: He hopes to hit a week,” Smith says. “Your me yet,” Smith says. “They
triple-digit mileage mark. body was going to be sore, probably wouldn’t expect to

“The goal is 100 miles,” he and [you’re] doing things to see me out that early.”


3 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9



E D G E T R A N I L I K E . . .





































































THE WIZARD OF WOD




Josh Gallegos is a CrossFit savant who trains some of the biggest WWE

stars on the circuit, including Seth Rollins, Cesaro, and Becky Lynch.




osh Gallegos is the go-to happened in these weird, fun CrossFit Level 2 trainer and
trainer for the WWE’s circumstances. And the Seth CrossFit Endurance Coach,
elite personalities, but if Rollins thing was one of them.” and Rollins formed a compa-
you ask him how he got The Seth Rollins thing is a ny called DeadBoys Fitness,
J to be where he is, he’ll say close partnership that the two which offers a “functional
it was because he was at the formed after Gallegos began training experience” that in-
right place at the right time. training the WWE Universal cludes working out with WWE
“I’ve kind of Mr. Magoo’d Champion a few years ago, personalities in a fun and
my way into these really fun utilizing CrossFit-style WODs. inclusive atmosphere.
opportunities,” Gallegos says. That relationship led to Gal- “We founded DeadBoys
“All the movies and TV shows legos coaching other big-name to get people into fitness
that I’ve worked on, from WWE athletes—Becky Lynch, because that’s really import-
Spider-Man to The Longest Cesaro, Bayley, and the Singh ant to Seth and me,” Gallegos
Yard with Adam Sandler to Brothers—all on recommenda- says. “It’s kind of a way to
my job with the game show tion from Rollins. trick them into changing

Jeopardy, they’ve all kind of Soon after, Gallegos, a their lifestyle.”


3 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9 Photographs by Ryan Loco

By Jim Schmaltz






Gallegos jokes
that whoever
trains with him
becomes a WWE
champ, just like
Seth Rollins, W O D I T U P
Becky Lynch
(shown), and Karl
Anderson. W H E N T H E M A N
C O M E S A R O U N D



WHAT IT IS
This WOD (workout of
the day) is one of Josh
Gallegos’ favorites.
Named after the famous
Johnny Cash song, this
workout won’t turn you
into the Man in Black,

but your muscles will
feel like they’ve been
through a ring of fire after
performing this brutal
sequence.


HOW TO DO IT
For this workout, you’ll
perform dumbbell
snatches and burpees
back-to-back in a
1-minute-on, 1-minute-off
BECOMING A CROSS- event. This eventually led to fashion. As for reps, you’ll
FIT EVANGELIST him becoming one of the hosts
start by performing 4 of
Gallegos had his own of the annual CrossFit Games. each move, resting for the
life-changing experience Now he’s the host of the Cross- remainder of the working
when he tried CrossFit for the Fit Games.
minute, and then taking
first time. For years, he trained Right place, right time. But your full minute of rest.
using body-part workouts, none of the timing would’ve Then you’ll repeat but
but he kept hitting plateaus. mattered if Gallegos hadn’t with 2 additional reps, so
Then he saw the new, ripped had the talent and person- 6 snatches and 6 burpees.
physique of an old friend, ality to make the most of it.
Keep adding 2 reps until
who told him that CrossFit Which is why he tries to bring you can’t complete all
was to thank, so Gallegos gave a fun-loving attitude to every- reps in the working
a class a try. “After my first thing he does, an attribute that
minute.
class, I was hooked,” he says. is evident in the DeadBoys
Soon after, Gallegos became programs that he conducts for EQUIPMENT NEEDED
a fixture in L.A.’s top Cross- participants.
Two dumbbells
Fit boxes and well-known in “It’s not just your typical fit- (50 pounds for men,
the local fitness community. ness program. It goes beyond
35 pounds for women).
While working an event at that. It tries to inject a little bit
Sony Studios, Gallegos took of pop culture, some comic
FOR MORE INFO
over the mic and displayed book references and movie
a natural ability for MCing. references. I try my best to Visit Gallegos’ Instagram
The owner of the box he was get on their level so they are (@joshyg27) and the
DeadBoys Fitness site
working at hired him on the stoked to wake up to see what
(deadboysfitness.com).
spot to host a regional CrossFit the workout is every day.”


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 3 5

E D G E A S S K I C K E R





BRAWL ntonio and A.J. McKee’s where “the Mercenary”

knocked out Georgi Karakha-
relationship goes be-
yond father and son.
nyan in just eight seconds in
IN THE   Atandem are best friends Round 1 of Bellator’s $1 million
L.A.’s fast-talking fight
featherweight Grand Prix. The
who, for the first time in U.S.
featherweight phenom goes
FAMILY MMA history, were in each on to face Derek Campos in
December’s second round.
other’s corners on the same
fight card at Bellator 228.
A.J.’s KO was just two seconds
ANTONIO and With his son in his corner, shy of the Bellator record.
Antonio (30-6-2), at age 49, re- This may come as a shock
A.J. McKEE
turned to the cage after a near to some, but not to Team
became the first five-year absence and scored Bodyshop, which is becom-

father-son MMA an impressive second-round ing notorious for producing
duo to ap pear on TKO over William Sriyapi. whip-fast finishers. In October,
welterweight teammate Joey
Following his win, Antonio,
the same U.S. Team Bodyshop head coach, Davis landed a flying knee
fight card. returned to his son’s corner, that took out Jeff Peterson in





Antonio Mc Kee
is normally the
coach for son A.J.,
one of Bellator’s
most electrifying
featherweights.






























































3 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

By Jeff Tomko





one minute. (Davis also owns THE BODYSHOP WAY H O W D O T H E Y D O I T ?
a 39-second KO following “I couldn’t even tell you our
a spinning leg kick back in entire workout, because I get M I N D G A M E S
2018.) And in September, so tired that I forget half the
DAZN MMA analyst Robin
teammate Aviv Gozali scored shit we do,” A.J. claims. Black breaks down A.J. McKee’s
an 11-second heel-hook A.J. divulges only the work- eight-second knockout.
submission at Bellator 226. out basics: 100 pullups,
How is this all possible? 400 situps, some heavy bag FOCUS A.J. sees each
Precision training, says DAZN and kick drills, followed by 1 fight like a baseball hitter

MMA analyst Robin Black. resistance-band training. sees and swings at a fastball—
“These special moments A.J. One surprise: Minimal he has a highly tuned focus
and the entire Bodyshop are sparring is done at one of for every fight condition.
creating are a direct result MMA’s most dangerous
of preparation,” Black fight camps. “I’ve TEAMWORK Antonio
says. “Most of that never trained with a 2 and Bodyshop have
credit must go to WATCH mouthpiece,” A.J. helped A.J. build skills—as has
Antonio—he’s A.J. McKee fight admits. A.J. He’s in a perpetual state
a brilliant mar- Derek Campos at But the shock of optimizing himself—he’s
tial artist and a Bellator Hawaii (not may be Antonio’s constantly improving his
uniquely inspir- yet numbered) live physical ability ability to improve his ability.
on DAZN on Dec. 21,
ing leader.” not only to grind
10 p.m. EST.
But try getting with Bodyshop’s PSYCH OUT A fighter’s
details from the nor- elite and much 3 mental readi ness for
mally vociferous An- younger athletes but to combat needs to be self-
be badass enough to wear
tonio, and he shuts down out his title-contending son. regulated. Too much and
L U C A S N O O N A N / B E L L AT O R “I can’t tell you, because if I tell it’s like he’s on crack,” A.J. says. little and you’ll be too passive.
you’ll be too aggressive; too
when asked about training.
“I won’t train with my dad—
you that, then other gyms are
A.J. has honed his ability to
control his psychological state
“I’m literally beat-up, and he’s
going to copy,” he says. “That’s
why you don’t see any training
perfectly each fight, allowing
just breaking in. But he knows
him to create these quick and
our bodies and when we need
videos on my [IG] page. All you
beautifully dynamic finishes.
see is victory, victory, victory.”
rest. He’s why we win.”

A.J. needed one
left hook to KO
Georgi Karak-
ha nyan, while
Antonio scored
a second-round
TKO.
































D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 3 7

E D G E S T A R P O W E R





THE NXT





BIG THING





WWE Superstar
ADAM COLE (Bay-

Bay) dishes on his
catchphrase, his

yoga routine, and

his questionable
sock habit.



When did you know you
wanted to be a WWE
Superstar? WATCH HIM
When I saw The Catch Adam Cole
Rock vs. Stone Cold and other NXT
Steve Austin, Part Superstars every
2. I’ll never forget, Wednesday at
in Houston, when 8 p.m. EST on the
Stone Cold Steve USA Network.
Austin came out to that
ring in the Houston Astro-
dome, when that glass broke
and 67,000 people raised and
just screamed at the top of
their lungs. It was the first time
I ever got goose bumps. Seeing
Stone Cold walk down to that
ring at WrestleMania 17, that

made 12-year-old me say, “I
need to be a pro wrestler.”


Did any wrestler influence
your style?
Shawn Michaels was a big one.
I still look at him to this day
as the greatest to ever do it. I
found him incredibly enter-
taining in promos and incred-
ibly skilled in the ring. I knew
I wanted to be a flamboyant,
cocky, arrogant performer.


Your catchphrase “Adam
Cole Bay-Bay” is pretty
unique. How’d that start?
Joey Matthews, who wrestled
as Joey Mercury in WWE, was

working this match, and he’d


3 8 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

By Anthony O’Reilly





put his fists in the air and go were really pumped. I remem-
“Joey Matthews! Joey Mat- ber I had done “Adam Cole
thews!” And I always thought Bay-Bay” then, and then every-
Chris Jericho’s, “Come on, one did it with me, loudly. At
baby!” was hilarious. So I kind that moment, I was like, “OK,
of combined the two. But for people have kind of latched
the first six or seven years, on to this.”
no one would yell it with me.
Then I remember coming back Your character’s a bit obnox-

[from an injury] as a surprise, ious. Are you like that at all
and it being kind of a big, in real life?
exciting deal, and the fans When I developed this wres-
tling character, I wanted him
to be as obnoxious and arro-
gant and pompous as humanly
possible. But part of the reason
that’s so fun for me is that’s not
really who I am. I’m pretty shy,
I’m fairly reserved. I try to be
friendly to everybody. I get all
of my frustration and anger
and arrogance out when I’m in
the ring for 20 minutes.


How do you stay in shape
with such a grueling
schedule?
Yoga has helped me tremen-
dously. It’s something that
I didn’t really institute until
after I got my shoulder sur-
gery [in 2014]. And then after
that, my body just felt so much
better. Yoga really refreshes

you and makes you feel a lot
better. A lot more awake, a lot
more limber. It’s a great on-the-
road exercise to do.


Any weird on-the-road super-
stitions that you adhere to?
This isn’t the case anymore,
but I used to wrestle all the
time with the exact same
socks on. I had these long tube
socks that I wore, and they
were my lucky socks that I
had to wear all the time. Now
I’m wrestling way too often to
C O U RT E S Y O F W W E have the same pair of socks,

but before, when I was wres-
tling once a week, if I didn’t
have my lucky socks with me,

it was going to be a bad night.


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 3 9

E D G E O B S T A C L E C O U R S E R A C I N G







Atkins is competing
to win $1 million
from Spartan.



























































ONE- yan Atkins told his 40,000-plus Instagram followers that
he didn’t have expectations going into September’s Spartan

World Championships in Lake Tahoe, so his second-place
finish was a nice touch to an already visually breathtaking
ON-ONE R experience. One of the best in obstacle course racing (OCR),

Atkins spoke with Muscle & Fitness prior to his runner-up finish.
WITH How did you get into So this is your full-time gig?


Yeah. Before this, I went to
obstacle course racing?
RYAN Growing up I played football, school and worked as a
rugby, I was a wrestler, and
mechanical engineer for a
few years. I started to do more
then I was a professional
ATKINS mountain bike racer. I just and more obstacle course
racing. Then I did my first
kind of segued into running
Spartan Race in 2014, and it
and found OCR. I love the
combination of strength and took off from there.
The OCT superstar endurance required, and then

talks training, there are just so many differ- Your wife, Lindsey Weber, is

visualization, and ent challenges coming at you also a professional OCR racer C O U RT E S Y O F S PA RTA N
how his wife that you really have to be and took second at the world
this ultimate hybrid athlete
championships. How did you
motivates him. in order to do well. guys meet?



4 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

By M&F Editors





We actually met at a mountain
bike race. A mutual friend
introduced us, and I thought
she was cool. We’d go for bike
rides together and do cross-
country skiing.


Who motivates whom more?
I’d say she motivates me more

in training. I always think
about how focused she is with
her training and how dialed in
she is. We’re not competitive at
home, either—we just support
and encourage each other.


How did you train for
this specific race? DREAM
A lot of running. I’ll run, TEAM
like, 3,000 vertical feet Together, Atkins
as fast as I can, and then and wife Lindsey
I’ll do 800-foot meter Weber have won
nine OCR
intervals of flat running.
championships.
I’ll add some type of grip
work and a bunch of plyo-
metric and core work with a
focus on twisting motions. I’m
making myself as fit as possible
in every dimension, because
you never know what’s going
to come at you in the race.


What about mental training?
I do a lot of visualization and

self-talk to get me ready for
the race. I’ll also write down
my goals and how I’m going to
achieve them. After a race, I’ll
go over it and see what went
well, what didn’t, and what I
can learn from and apply to
my next race.


You and Lindsey are both
competing in the new
Spartan Race series, where
the points winner of three
races takes home $1 million.
C O U RT E S Y O F S PA RTA N money if you won?
What would you do with the


We’ll put it into our savings
account. Or, actually, we just
bought a house, so maybe

we’ll pay for that.


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 4 1

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GET IT TO GO!













































































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Available on iPhone , iPad , Kindle Fire , Nook and Android tablets and phones.


















Apple, the Apple logo, iPhone and iPad are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of
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MOVE OF THE FORM CHECK ALL ABOUT... RECOVERY
MONTH You’ve probably been Ensure your personal When you’re hurt, be sure
Use chains for flyes to deadlifting wrong your trainer is on point with to listen to your body—and
avoid shoulder pain, p51 entire life, p52 these tips, p54 don’t stop moving, p58



R T N










































































REMEMBER THIS




BUILD Exercise keeps your brain in good shape.
MUSCLE,
BURN FAT, xercising several times a found. Adults 55 and older

PERFORM week may delay brain who exercised regularly for at
BETTER deterioration in people with least one year had a slower
a high risk of Alzheimer’s degener ation of the hippo-
E disease, a study in the campus, which plays a vital
S H U T T E R S T O C K S TA N D U P F O R YO U R H E A LT H
role in recalling memories.
Journal of Alzheimer’s Disease








D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 4 3

T R A I N N E W S




































DOWN THE DRAIN
Rinsing with mouthwash shortly
after working out could reduce the
benefits of exercise, a new study in
Free Radical Biology and Medicine
found. Bacteria in the mouth is
necessary for circulating nitrite,
which helps lower blood pressure,
and since mouthwash kills oral
bacteria, it reduces nitrite levels.












HEAT UP, PRESSURE DOWN

The American Heart classes per week for four
Association found that months dropped from
hot yoga reduces blood high levels to near the
pressure in adults. Systolic recommended reading of
blood pressure in men and 120mmHg. Self-reported
women who took three stress levels also dropped.





GET UP!

Are you sitting down for JACK-OF-ALL-TRADES
this one? We hope not, Children who specialized
because, according to a in one sport are more prone
study by the European to major injuries at a young
Society of Cardiology,
age, according to a new study
people who live a sedentary
in the Orthopedic Journal of
lifestyle are two times
Sports Medicine. That’s because
more likely to die an early
athletes who focus on one
death. Inactive adults had
a 60% to 90% higher risk of sport tend to practice more
death from multiple causes, frequently and intensely,
compared with active ones. thereby making them more S H U T T E R S T O C K
susceptible to injuries than
those who play many sports.


4 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

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T R A I N A B S & C O R E By M&F Editors






















SLOW




YOUR ROLL





The ab wheel rollout

will extend your

core for stronger,
more defined abs.









BUILD UP
TO IT
If these are too
hard, perform
normal rollouts
on your knees.
































WHY DO IT DO IT
“Rollouts zero in on anti- Set your ab wheel close to At full extension, pull hard
extension core strength,” says your body while kneeling with your arms to bring the
Lee Boyce, a Canadian-based on the floor. Keep your back wheel back in. If you’re a
strength coach. “As a bonus, rounded so your rib cage real rock star, then try doing
these are great for shorter stays packed and not flared. these rollouts from a standing
guys since the fact that they Leading with your hips, “fall” position, as shown, and not
don’t have to travel as far re- in toward the floor, reaching while kneeling. Do 3 sets of P E R B E R N A L

duces their risk of back injury.” overhead with the ab wheel. 6 to 10 reps.


4 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

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T R A I N S T R E N G T H





SQUEEZE YOUR
SHOULDER BLADES
Most guys think of just their chest as the
main driver in a bench—and it is—but your
back plays an equally important role. For
one, retracting your shoulder blades helps
keep your shoulders stable and activates
your lats. “Your lats store elasticity when the
bar descends,” Maddox says. “Your muscles
are like a rubber band. That’s why
I’m so explosive—I do 10 back
variations a week.”
3




4

































5
2









BENCH WARMER





Here’s the right way to bench-press, according to the man

with the strongest bench press in the world.


ulius Maddox knew just joking around, and I wrist wraps) bench press
that he was a bench- moved it for reps,” Maddox of 739.6 pounds.
pressing prodigy when says. The weight on the So we asked the world’s
he and his buddies, bar: 525 pounds. baddest bench presser
J who were in a treat- Since then, Maddox has to lay out a bench-press
ment facility for drugs and hired a coach, and with masterclass. Whether
alcohol, loaded up the bar proper programming you’re just a newbie or a
with all the weight that the he has worked up to a vet pushing four plates, it I A N S PA N I E R
center’s basement gym world-record raw (meaning would do you some good to

had and pressed. “We were only wearing a belt and heed Maddox’s advice.


4 8 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9