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Brandon Lilly On Warrior Mentality & Attacking the Bar

Brandon Lilly tells us it doesn't matter what you did yesterday. You're lifting heavy TODAY! Check out Juggernaut Training Systems at ...

Dorian Yates - Into The Shadow | London Real

Dorian Yates Interview - Into The Shadow. WheyBetter Protein 15% Off Code"LondonReal" SUBSCRIBE: Bull...

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Calisthenics Expert Frank Medrano Signs with BPI Sports

BPI Sports, the fastest growing sports nutrition company, partners with calisthenics bodyweight expert Frank Medrano. Medrano quickly cemented himself as the...

Wrapup Interviews with winners at Arnold Classic Brazil

Wrap Interviews From Arnold Classic Brazil 2014 with Kuclo, Morel, Delarosa and Cisternino.

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The Runner's Strength Workout

Myth: The only way to get better at running is by running. Truth: Strength training is an essential component of becoming a better runner. Aside from the obvious leg muscles that need to be worked in other ways than just running to avoid injury and overtraining, there are tons of postural muscles that need to be worked to be strong and mobile to provide stability and improve the integrity of running form. Without these postural muscles, running form breaks down, which leads to injury, meaning a long road to recovery (pun intended). Below is a workout from Monica Eiler, ISSA-CPT that will work all the muscles a runner needs to stay healthy enough to run year-round.

Sagittarius Horoscope for Tuesday, April 29, 2014

Wednesday, April 30, 2014 - Your friends could change their minds at the very last minute today which can, in turn, upset your plans. But don't waste your energy trying to make them conform to your schedule. Ultimately, you like their unusual behavior -- perhaps it even amuses you -- so there's no need to try to rein them in. Your secret weapon now is practicing universal acceptance. Allowing for every person's uniqueness reduces the tension in your life and sets the stage for further cooperation.


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Jay | Power Series | BPI Sports

Hi everyone, my name is Jay Cutler. I started developing a fit physique when I was a teenager, while working for my brother’s concrete business. At 18 I started training. And by 19 I won my first show. Over the years, I’ve won numerous shows and awards, including the most prestigious, Mr. Olympia, four times. At this point in my career, my passion for training has extended beyond myself; and now I love showing other people how to achieve their fitness goals.

Power Bodybuilding: Big Back Country

Remember: Power bodybuilding is not just a system to build strength . It’s also the best way I know to retain strength while dieting to get lean. Keeping strength levels high should be a priority for everyone, because when you lose strength, you lose size. And if you diet hard only to be left with a body without muscle, what was the point? If you can stay strong year-round, you can stay big year round, no matter how hard you diet when you’re trying to get lean. Strength sustains you.

FDX2 Build Muscle Burn Fat (Athlete)

For a complete Fighter Diet Body Makeover you need a diet plan, a workout plan and then DO it. "Fighter Diet FDX2 Build Muscle Burn Fat diet plan, then FDXtreme plus some changes for contest prep with coaches advice. " -Karen   WHY is Fighter Diet so GREAT? *it's flexible. You want to eat 8 meals a day or 3? Your call. *It can be done anywhere in the world simply SWAP foods for the ones you HAVE locally that fit the bill *No diet is healthier than one with emphasize on greens and vegetables. Better health=better workouts=better looking body *You get diet breaks. You can do it clean style with carbs/sugars OR you can choose to include treat meals. *You choose WHEN you want to eat. Wanna train fasted? Want to eat first then work out? Your call. Want to split workouts up? your choice. *No

Try 3 Unconventional Tri Moves

Everybody that trains wants big arms but almost everybody underestimates the role of the triceps in the arm size equation and focuses a disproportionate amount of time training the biceps. More experienced trainers know that the triceps compose roughly two thirds of the upper arm meat but still spend the bulk of their time on familiar, easy moves like pressdowns. The danger there is that your triceps can become too accustomed to using the same three or four exercises every week, leaving you in a perpetual plateau.

25 Tips for Greatness

3.  Embrace change. “I’m not doing anything the way I did it before. I’ve changed everything,” said Cutler when I interviewed him in 2004, expecting to get a fairly “routine” routine. In preparation for that year’s Arnold Classic (which he won), he had indeed changed everything. The sport’s greatest advocate of volume training had dramatically reduced his workload and developed a pre-contest schedule that kept him up most of the night and napping thrice during the day. Before the year was over, he reverted back to something closer to his usual regime, but his ’04 adventure illustrated his willingness to experiment. He’s never adopted a rule he’s not willing to break.

The Game Changer Diet

Paying attention to calories and macronutrients (protein, carbs, fat) is the bottom line when it comes to slashing fat, building lean muscle, and achieving your ideal physique. This transformative diet plan is set up to create a caloric deficit (you’ll burn more calories than you’ll consume) for optimum fat loss, while maintaining sufficient protein to build new muscle and just enough carbs to fuel the energy and recovery demands of high-intensity workouts .

Five Weeks to Washboard Abs

This five-week program solves both problems, breaking you out of a rut and introducing progression to your middle-management plan in the form of the weights you use, reps you complete and your rest periods between sets. Building well-defined abdominals doesn’t happen by accident; it takes hard work and a carefully planned approach. Operating in a comfort zone may suffice in your personal and professional lives, but if you’re after a ripped sixer, complacency is your enemy. Break the pattern right now.

6 Fitness Tests You Should Be Able to Pass

Spring is finally here, which means all of you students out there have finals coming up. For most of your classmates, that means lounging around for as long as possible before a series of grueling all-nighters fueled by caffeinated drinks and thoroughly processed salty snacks . Don’t let yourself go down that road—use your time wisely (at least go about it better than your roommates do). And, of course, don’t let exercise fall by the wayside through all those sedentary hours of reading and writing. Take a study break to take our "fitness final exam," assembled with the help and recommendations of trainer Dan Trink of Trink Fitness.

BSN Hyper FX at

Not for use by those with pre-existing medical conditions or taking any medications, those under the age of 18 or over 50, women that are pregnant, nursing, contemplating pregnancy, or those that are caffeine, niacin, or beta-alanine sensitive. DO NOT EXCEED more than two level scoops per day, consumed several hours apart. Excessive caffeine may cause nervousness, sleeplessness, and occasional rapid heart rate. Always begin use with one level scoop or less mixed with water and assess your tolerance. DO NOT consume more than two level scoops per day or within four hours of bedtime.

Are You as Fit as a Military Athlete?

The barbell reveals truth in a lifter. Either you’re gonna beat gravity, or you’re not. And since barbells allow for the coordination of multiple muscle groups at once, it’s important to be a master of these moves. The front squat is a departure for the many among us who have become too comfortable with back squatting – it calls for greater core strength and shifts the muscular emphasis to your quads. The power clean is a very technical movement that requires a high degree of athleticism. Getting that bar from A to B is a purely alpha accomplishment that recruits a ton of muscle while also training your central nervous system. The bench press is perhaps the most familiar movement for most lifters and it remains a stalwart indicator of upper body strength.

5 Unconventional Forearm Exercises

Some people are blessed with great forearms – the kind that grow and pop with no direct work, whatsoever. Then there are the rest of us who have to, you know, train hard and stuff. And for the legions of dutiful forearm trainers out there that may want to move beyond the typical 3-4 sets of wrist curls at the end of arm day, there is hope. The versatility of your forearm musculature allows you train them through several angles and with multiplanar movement that will dig into undertrained fibers and provide you the boulder swole you’re looking for.

Muscle Building Barbell and Bodyweight Workout

You start the workout with five deadlifts and immediately transition into five broad jumps. Rest no longer than 60 seconds before moving back to the barbell. Although these are big power-and-strength moves, which typically call for longer rest periods, these submaximal loads and low rep counts allow for a little manipulation in order to infuse a slight conditioning element. Additionally, you may find that the broad jumps help produce stronger, cleaner reps when you get back to the deadlift, a result of a phenomenon known as post-activation potentiation (PAP).

Step Back for Size: Dumbbell Reverse Lunge

Step backward with your right leg, landing on the ball of the foot, then bend both knees to lower yourself to the floor. (Make sure to step back far enough so your front knee is behind the toes at the bottom of the movement.) When your front thigh is parallel with the floor, extend your knees and hips to stand back up to the start position. Alternate legs with every rep.


I feel your pain JRose. was really anticipating this program coming out. What a disappointment. I am all for supersets but to have a total program completely centered around this concept is unreasonable. I can't nor won't be jumping between my dumbbell racks on one side of the gym to the cable machine on the other. I can't even bring the dumbbells to the cable machine because the pyramid scheme means I'd be bringing 6 db's with me. I'd have to bring two towels to hold two machines as I'm looking like a chicken with it's head cutoff running back and forth. And it's not like there are one or two supersets, it's 9 weeks, every body part, every time. I did the personality test and was The Thinker. i thought that part was pretty accurate. Although I'm at a point where I've resigned myself to know the only program that I'm going to be happy with is one I design my own, I was still looking forward to seeing what this one was all about. Just disappointed that this program doesn't account for a full or semi-full gym in the evenings hogging two sometimes three machines. I wish everybody the best who gives this a shot as anything is better than nothing.

FD Workout Newbie Pak (Fitness)

"Hey Pauline I thought I'd give you an update. I posted this comparison in the Dungeon and I got positive feedback so I wanted to show you and hopefully others what being consistent with Fighter Diet and training as gotten me so far. The left picture is clearly from my last competition in Dec. 2011' where I was already using FDX2 but (no pun intended, haha) I wasn't really training legs/butt like I should have. I was using too many damn machines for my legs and butt! I was cheating myself. I didn't have the BUTT BIBLE nor the DEADLIFT eBook during my last comp either. The second photo was taken September 9th 2012, I put back on my competition bikini and although I may look similar you can see in my competition picture my thumbs are creasing into my body hence I was very soft and still had

7 Keys to Long Term Muscle Gains

It’s April, and by now the resolution crowd has already thinned considerably. Even if you can’t identify with the guy who starts out strong on Jan. 1 and then quits a few weeks later, you probably can identify with the ebb and flow of periods of success and periods of stagnation. There are days, weeks, months, even years when everything seems to click. Then there’s the flip side of the coin—the times when you’re hampered by injuries, lack of motivation or energy, or no clear goal.

5 Ways to Get Motivated

Use a Line of Questioning You'd think that every NFL prospect is intrinsically (or internally) motivated. But that's just not the case. The guys at AP are talented, but even the best of the best need to be pushed every now and then. Even though prospects know that they're supposed to take a plunge in a cold tub and grab a post-workout shake after sessions, some are reluctant. "Every single year," says Winkelman, "we struggle with certain guys who don't want to get in the pool." And often, the guys who skip the extra work are the guys out of the NFL in 2-3 years.

9 Outdoor Moves For Summertime Abs

But your core does more than just turn heads — it also stabilizes your body for heavy lifts, transfers power from your legs to your torso, and keeps your spine healthy and safe. And while we want them to look good, the best ab exercises get them strong, too.

The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

Water, Creatine and Milk: You Are What You Drink

Sick of plain water? Here's your solution: New sparkling mineral waters by Arrowhead, Crystal Geyser and Perrier come in lemon, lime and orange flavors, but they've got no calories, caffeine or artificial sweeteners. The light natural flavors give your taste buds a kick, and the carbonation is a nice break from plain water. Plus, these products now come in convenient portable sizes and plastic bottles.

Protein Power: 7 Easy Ways to Make Chicken

Sure this lean protein is a healthy eating staple, but that doesn’t mean it needs to be boring. Here, chicken breast recipes you’ll actually love.

Arnold Schwarzenegger Series Iron Dream at

Warnings: USE ONLY AT BEDTIME. This product may cause drowsiness. Do not drive or operate heavy machinery after taking this product. Do not take with alcohol. This product is only intended for use by healthy adults over 18 years of age. Do not use this product if you are pregnant, expect to become pregnant or are nursing. Consult your physician before using this product if you are taking any prescription or over the counter medications or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your health care professional if you experience any adverse reaction to this product. Do not exceed recommended serving size or suggested use. KEEP OUT OF REACH OF CHILDREN.

The Four Medicine Ball Moves That Carve Your Core

"Medicine balls are a hybrid of everything: a good core and arms workout and you increase your heart rate," says Ben Bruno, Los Angeles-based personal trainer. This commonly underused training tool may be exactly what your workouts have been missing. Bruno recommends, if you're looking to increase power, use fewer reps and rest longer between sets. For fat-burning, throwing the ball as hard as possible with higher reps and less rest is the way to go. He adds, "The injury risk is relatively low and there is a very fast learning curve."

4 Steps to a Better Shave

No disrespect to the old man, but a lot has changed since Pops taught you how to shave with a handful of Barbasol and a Bic disposable. With the latest crop of precision instruments and products­—and the proper technique, courtesy of The Art of Shaving’s Thomas Cheung—you can turn the much-hyped “perfect shave” into just another part of your morning routine. Dad would be proud.

Big Meals vs. Small Snacks: What's Best for You? - Born Fitness

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

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My Six Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.

The Man Who Transformed Bodybuilding & Fitness

“One day he came back, and he brought this axel from a train and some wheels,” Ben remembered. A rail yard worker had welded flywheels to an axel so Joe could exercise with the approximately 75-pound bar. “If you’re born to the iron, you know it the first time you lift a weight. I knew it,” Joe stated. Unable to afford a set of adjustable weights, he purchased one on layaway. Soon, he was winning weightlifting contests, and, when a primitive gym opened in Montreal, he joined. “I took up bodybuilding because I was weak and frightened,” he said. “Weights made me strong, made me secure in myself, and really made me feel special.”


So we decided to data-mine a new installment of our "Strength in Numbers" study. Using BodySpace, we identified the 10 U.S. cities that are the "most ripped." No, we didn't stalk people in gyms to arrive at this ranking. We took the number of people with body fat less than 10 percent for each city and divided it by the total number of users with their body-fat percentage recorded. In the following list, that percentage comes after the city's name.

9 Amazing Uses for Aspirin

When we found out that aspirin might help slow the growth of cancer , we got to thinking: What else is the anti-inflammatory good for? Turns out, a lot. The headache reliever’s got some great household uses, like helping to remove soap scum and patch up drywall; some personal hygiene applications, like combatting acne and dandruff; and of course heart health-boosting potential. Ready to put the all-purpose pill to the test? Start here.

Supplemental Strength

Regardless if you train using Block Methods, Western Linear Methods, Undulating, Concurrent, or any another other type of training method, supplemental movements are usually involved. I’d go as far as to say that even those who don’t use supplemental movements per set still train the main lifts in both programmed and supplemental ways. Even if all a lifter does to develop their squat are squats, rarely will they just work up to their work sets of the squat and then call it a day. They’ll typically do a few variations of the movement such as walkouts, pause squats, and use a few different stances. Point being, in one way or another, supplemental and accessory work is a part of all training.

Fitmark Bags Sign 2X Mr. Olympia Flex Lewis as a 2014 Athlete

San Francisco, California, April 29, 2014 (GLOBE NEWSWIRE) -- Fitmark (TM) bags adds to its roster of phenomenal athletes by signing 2X Mr. Olympia, Flex Lewis, to represent the bodybuilding sport category for them and their growing customer base. With the likes of UFC(R) middleweight contender Jim Miller representing Fitmark in the sport of MMA, Camille Leblanc-Bazinet representing them in the sport of CrossFit(R), and Mary Beth Ellis, U.S. women's record holder for fastest time in an iron-distance race, representing them in the sport of Triathlon, having Flex Lewis represent them in the sport of bodybuilding surely provides the road map as to where Fitmark is headed with their high quality bag line.

Flexatron: Armed for Battle

Rhoden's biceps and triceps are the epitomy of balanced size & shape. Year by year his arms keep growing along with this career where he currently stands as a top contender for every major title in bodybuilding.  To build these guns, Rhoden trades off between triceps and biceps moves in a quick but deadly efficient 45-minute session. Here, he offers a blow-by-blow account of the action.

14 Smoothie Super-Boosters

These Brazilian super-boosters are now commonly found in the frozen section of health food stores. The berries are packed with anthocyanins and flavonoids, which are powerful antioxidants that may help aid in the prevention of cancer and the boosting of skin health. Consuming berries like açai may help fight aging by fighting free radicals (unstable atoms that can damage cells) in the body. Açai berries may also reduce cholesterol and blood pressure, thanks to their plant sterols, and may improve weight loss due to their high fiber content. These berries are delicious in your A.M. smoothies and best paired with coconut water and spinach.  3 Green Juice Recipes That Pack a Punch>>>

Lean Legs Pak (Athlete)

Best selling combo pak with diet, weights and cardio all in one. Most effective attack to get lean, defined, sculpted, head turning legs!

5 Ways Fish Boosts Muscle Growth

When you'’re dieting to shed bodyfat, you have to balance different objectives and cutting total calories, reducing fats and carbs, and simultaneously increasing protein consumption. Rely on lean fish as a staple of your diet because it meets all these objectives. Fish is also a great food to turn to during a diet when weight loss slows. Before cutting back further on carb consumption when you hit a plateau, try replacing much of your dietary protein which naturally contains fat with lean types of fish. Lean fish has less fat than most lean cuts of meat. You'll be able to take in the same amount of protein, yet consume fewer calories. This will allow you to keep carbs at a relatively moderate intake level and you won't feel too depleted. Switching to fish in the middle of a diet can help delay the necessity of lowering your carb consumption.

4 Super Supplements for Super Results

Get an up close look at four of the most widely used supplements on the market to start producing better results in the gym and in the mirror.

Adam Silver bans Donald Sterling for life

"On behalf of the Miller family, we support the decisive action by Commissioner Silver and the NBA to reaffirm that there is no place for racism and hatred in our league," said Greg Miller. CEO of the Larry H. Miller Group, owner of the Utah Jazz. "The Jazz organization and all the teams in the NBA should act as national leaders in promoting inclusiveness and diversity. We have a responsibility in our communities to fight against discrimination and ignorance and showcase sports as an example of respect and tolerance. While this situation has been inexcusable, I hope it serves the greater purpose of reinforcing our vigilance against this type of behavior."

Fight Fire with Iron for More Muscle

If you think you’re pretty fit and your workouts are tough, try taking a charged attack line into a fire and battling a blaze. Whether performing a search and rescue or digging under a structural collapse, firefighting has many unique demands on the body and being physically prepared before arriving on an emergency scene is extremely important. Between the emergency alarms, firefighters need to be very efficient and effective with their fitness training so they can get the most from each and every workout.

The Fitness Research Flaw - Born Fitness

It was at that point that my mentor explained the  sometimes very political nature of research. It was something I would quickly learn during my two years as a researcher. The barriers to science are everywhere. It’s hard to earn grant money. And it can be even harder to get published. (Depending on the publication.) It’s the underbelly of science that many people never see. It’s one thing to write a thesis paper or review—both incredible labors of love, passion, and insomnia. It’s another to conduct a study and structure it in a way where the findings can be scientific.

Zach Even - Esh - Subscribe & Get 3 FREE Muscle & Strength Training Courses Kick A** and Take names in Life AND Lifting. Highlights from The Underground Strength Gym. Thanks for taking time to watch my video and listen to my thoughts on life and lifting and Living The Code. Honesty Integrity Commitment Work Ethic Connect with me: http://UndergroundStrengthG... in Edison & Manasquan STORE: http://BodyweightBodybuildi... Show less

The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.

The 10 Best Bikes of 2014

Blend biking’s latest technology and top-line engineering, and what do you get? Featherlight frames, brakes that won’t quit, flawless shifting, and crisp aerodynamic design—no matter what kind of rider you are. Whether you're the urban commuter weaving through traffic, or the mountaineer battling steep singletrack, we discovered the best and most coveted bikes of 2014. If you like cycling, then there’s something in here for you. We know most sport a hefty price tag, but trust us—it’s worth the investment. Pick one of these, and you can kiss your old junker goodbye.  10 Best Mountain Biking Trails in America>>>

Hugh Jackman Appears on WWE Raw

Wolverine, along with Dolph Ziggler, meet their match (not) in the form of "Magneto" aka Damien Sandow.

10 New Ways To Overcome Workout Laziness

Bored by your workout routine and can’t seem to get yourself to the gym? MF has you covered with 10 tips to get you back to buff in no time.


I feel your pain JRose. was really anticipating this program coming out. What a disappointment. I am all for supersets but to have a total program completely centered around this concept is unreasonable. I can't nor won't be jumping between my dumbbell racks on one side of the gym to the cable machine on the other. I can't even bring the dumbbells to the cable machine because the pyramid scheme means I'd be bringing 6 db's with me. I'd have to bring two towels to hold two machines as I'm looking like a chicken with it's head cutoff running back and forth. And it's not like there are one or two supersets, it's 9 weeks, every body part, every time. I did the personality test and was The Thinker. i thought that part was pretty accurate. Although I'm at a point where I've resigned myself to know the only program that I'm going to be happy with is one I design my own, I was still looking forward to seeing what this one was all about. Just disappointed that this program doesn't account for a full or semi-full gym in the evenings hogging two sometimes three machines. I wish everybody the best who gives this a shot as anything is better than nothing.

5 Tips for Legendary Arms

Without reinventing the wheel, there is a whole lot you can do to help increase the size of your biceps and forearms, at the same time. Let’s stick with the basics. Putting a new twist on already-great exercises will get you the expected gains. Here are 6 easy ways of changing your workouts, without removing your favorite exercises.

51 5 NO BS Training Tips & "Over The Edge" Workouts - Zach Even-Esh
52 What is the most anabolic nutrient?
53 H.U.G.E. Superiority Complex
54 Mrs.Laghi's Fat Loss on Fighter Diet
55 Fighter Diet Man Before & After
56 Pro Training Series #6: Calves
57 13 Things Never to Do in a Gym
58 The Best Medicine Ball Ab Workout
60 20 Numbers Every Weightlifter Should Know
61 Workout Finisher: Pull-Up Insanity for a Bigger Back
62 Injury Free: The Best Rotator Cuff Exercises
63 How C and E Impact Endurance
64 Winter Mass Meal Plan
65 Your 7-Step Plan for Getting Back with Your Ex
66 Cut Weight Like a Pro - MuscleMag
67 Brandon Lilly, The Warrior Mindset & Prison Style Workouts - Zach Even-Esh
68 The Complete Arnold: Biceps
69 Annie & Fighter Diet
70 Extended Set Lat Pulldowns
71 Men's Awards - 2014 Arnold Brazil
72 Bodies at Rest
73 10 Caffeine-Free Foods to Help You Focus
74 10 Rapid-Fire Fat-Burning Workouts
75 The Triton Jewelry Sweepstakes