Muscle_&_Fitness_JulyAugust_2016

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SPRING FRANK TRAINING GRILLO Frank Grillo’s Boxing Workout EXERCISE SETS REPS Jump Rope 6–10 minutes Shadow Boxing 3 rounds Grillo varies his speed and steps Holding 3-pound weights Sparring 5 rounds Wearing 16 oz gloves money’s good.’ He said, ‘How are the roles?’ I said, ‘Some of them are good.’ He said, ‘I have one piece of advice for you: Keep your knees healthy. That’s all you need to know.’ ” Grillo also needs to think about longevity for the sake of his wife and three sons. I ask him if he has any advice for his kids, or anyone, on building the kind of toughness that makes for success. “ Grit…is a word that I love.” He describes how his sons come with him to the boxing gym, and he recently enrolled his youngest son in a kids’ boxing class. “About halfway through, he was being a pain in the ass. So I pulled him aside and I said, ‘Listen, I don’t care if you don’t like doing this. You don’t have to. But it’s an hour once a week. You can make this fun, or you Bag Flip q Grillo flips a heavy bag end over end for the length of the gym. He believes that repeated explosive motions build conditioning best for the anaerobic demands of boxing. His rest periods are usually 30 seconds. can sit over there and watch the other kids, but you are never going to quit.’ He went back in reinvigorated. Does he love it? No. But did he under stand what I was saying? Yes. And that’s the important thing. Whether you’re in the ring or you’re auditioning over and over again, don’t fucking quit. I know that sounds clichéd, but when you think about it, only good things can happen.” Mitt Work 5 rounds Heavy Bag 5 rounds Swiss Ball Bench Press Wearing 10 oz gloves 3 minutes each* 3 10 Swiss Ball Flye 3 10 Goblet Squat 3 10 Pullup 3 10 Swiss Ball Plank 1 Hold for time Crunch 1 100 *Rounds last three minutes, and Grillo rests only 30 seconds between them. After hitting the heavy bag, Grillo rests five minutes before strength training. Sometimes he’ll perform a set of battling ropes between sets of strength exercises for a more active recovery. Grillo changes his workouts constantly, opting for whatever exercises he feels up to on a given day. He performs weight-training exercises for the entire body over the course of a week. Despite having impressive arms, Grillo does no direct arm training and credits his development to boxing. Battling Ropes q Grasp the ends of a rope (secure the middle around a sturdy anchor point) and assume an athletic stance. Whip the ropes into the ground as hard as you can. Grillo alternates patterns to change the stimulis. 46 MUSCLE & FITNESS JULY/AUGUST 2016
HEART- STOPPER > A FORMER HOOTERS WAITRESS AND A CURRENT REGISTERED NURSE, JANET LAYUG OPENS UP ABOUT BEING A MOM AND OVERCOMING HER SHY TENDENCIES TO MAKE IT ALL THE WAY TO THE BIKINI OLYMPIA. BY DAVE LEE /// PHOTOGRAPHS BY PER BERNAL ANET LAYUG IS TOO humble to say it, but she’s a powerhouse in the IFBB Pro League bikini division. Her résumé includes nine wins, two runnerups, and one third-place finish. Impressive for someone who first took up competing in 2013. But long before she was turning heads on bikini stages around the world, the stunner from Lakeland, FL, was doing it at Hooters, where she worked for seven years as a waitress. In between bringing diners their wings, she graced the Hooters calendar, won its International Swimsuit Pageant, became a registered nurse, and won the FLEX Bikini Model Search Championships. Oh, and she’s a mom. Here’s how the selfprofessed shy 27-year-old burst out of her bubble to become one of the sport’s JULY/AUGUST 2016 MUSCLE & FITNESS 47
Page 1: ASK THE EXPERTS P55 GET 8-PAGE SPEC
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Page 44 and 45: RING MASTER At 50, Frank Grillo box
Page 46 and 47: FRANK GRILLO Grillo’s preserved c
Page 50 and 51: JANET LAYUG M&F: How did you come t
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