Tag: nEWS
Hunter Labrada Looks Huge and Hasn’t Even Started Official Off Season
Hunter Labrada looks huge headed into the off season.
Hunter Labrada is looking massive headed into his off season. With his current physique it’s clear that Labrada has what it takes to potentially become a future Olympia champion.
The off season is when a bodybuilder puts the pedal to the metal. Off season is when a bodybuilder can really push themselves and their physique to the next level. Whether it’s adding pounds of muscle to their frame or working on their weaknesses, the off season is a time of opportunities for athletes to prep for the coming competitive season. The up and coming and talented Hunter Labrada appears to be pushing himself to the limit.
After coming in fourth place at the 2021 Olympia it’s clear that Hunter Labrada has the goods. He could easily break into the top three with a strong showing at the next Olympia. In order to achieve that however Labrada will have to focus on improving on his weaknesses while building upon his strengths.
Spent the last day of 2021 getting a head start on one of my 2022 resolutions:
Build a Mr. Olympia quality back
Bodyweight is 270-272 fasted right now, still another 4 weeks to go in my current health/recovery phase before we begin this offseason push. Very happy with my composition and how much tissue I’m holding on to.
Early dinner tonight with the homies, and then home for a night of games and going to bed early-ish so instead of being brutally hungover for the first session of 2022, I’m primed and ready??
Massive Gains
Now headed into 2022 Hunter Labrada is throwing down the gauntlet and bringing his all. He hasn’t even entered into his official off season yet Labrada is looking like he’s added a ton of muscle to his frame.
Day 1 of 349 was won today.
Why 349 and not 365? Because that’s how many days there are until the 2022 @mrolympiallc. Planning on spending the rest of the year celebrating after that??
Happy new year everyone! Wishing all of y’all blessings and success in 2022????
And yes, I am in Birkenstock’s…. It was arm day???
Hunter Labrada has what it takes to go to the next level. If his current physique is any indication Labrada has clear intentions of conquering the bodybuilding world.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Year In Review: The Biggest Bodybuilding Stories Of 2021
Here are the biggest bodybuilding stories from this past year!
As 2021 comes to an end, it seems like as good a time as any to look back on some of the top stories from bodybuilding over the last year. There was plenty of action this year and it was highlighted by some of the top competitions.
The 2021 Olympia and Arnold Classic took place two weeks apart after being pushed back due to the COVID-19 pandemic. Nick Walker was victorious in his first Arnold Classic competition and ended up fifth at the Olympia. For Big Ramy, he made it two titles in a row down in Orlando. Brandon Curry finished as the runner-up once again followed by Hadi Choopan and Hunter Labrada.
Outside of the world of bodybuilding, there have been many huge stories in powerlifting and boxing. This sets up what could be an extremely exciting 2022. Let’s take a look at some of the top stories and moments from 2021.
Top Stories of 2021
2021 Olympia Weekend Brings New & Repeat Champions
The 2021 Olympia was moved to October in Orlando because of COVID-19. This came just two weeks after the 2021 Arnold Classic. Big Ramy was able to win his second consecutive title and proved that he is the competitor to beat. Derek Lunsford upset Shaun Clarida in Men’s 212 while Chris Bumstead made it three victories in a row in Classic Physique.
READ HERE: 2021 Mr. Olympia Bodybuilding Results For All Divisions
Tom Stoltman Wins 2021 World’s Strongest Man
Tom Stoltman is one of the top strongmen in the world and he showed it on the biggest stage this year. Stoltman was able to edge out Brian Shaw, who finished second, and Maxime Boudreault to take home the title. There was 10 total competitors vying for the title and Stoltman was able to come out on top.
READ HERE: World’s Strongest Man 2021 Finals Results
Flex Wheeler Diagnosed With COVID-19 & Recovery
COVID-19 has impacted the entire world but especially for those who have contracted it or lost someone from it. In October, legendary bodybuilder Flex Wheeler was diagnosed with the virus and it was a long journey back. Wheeler remained active on social media giving updates on his condition through his battle. He was released in November but not before he received well wishes from many.
READ HERE: Flex Wheeler Has Been Diagnosed With COVID-19: “I Will Defeat The Virus”
Michal Krizo Wins Mr. Universe Pro & Draws Comparisons To IFBB Pro Athletes
Michal Krizo has become a huge name in the Elite Pro League and he solidified his legacy by winning the 2021 Mr. Universe Pro. This victory brought much attention to Krizo and his work as a bodybuilder. Krizo’s popularity has caused many fans to call for his switch to the IFBB league. That might happen in the future but for now, he continues to dominate the Elite Pro League.
READ HERE: Michal Krizo Wins Mr. Universe Pro 2021
Martyn Ford vs. Sajad Gharibi
One of the most anticipated of the year will take place on April 2nd. Martyn Ford and Sajad Gharibi have agreed to terms on a boxing match and it has been building since October. Not only will these two duke it out in the ring, there is some personal issues between the two. The fight will be under the banner of celebrity boxing promotion BoxStar.
READ HERE: Martyn Ford Will Fight “Iranian Hulk” Sajad Gharibi In Boxing Match Face Off
Hafthor Bjornsson vs. Eddie Hall Boxing Match Transformations
Hafthor Bjornsson and Eddie Hall have both made the transition from powerlifting to boxing. The two were set to meet in September but Hall was forced to back out because of an injury. There is no official date set just yet but it is likely that it will take place early in 2022. Since their transition, both Bjornsson and Hall have made incredible physique transformations.
READ HERE: Eddie Hall vs. Hafthor Bjornsson: Who Has Had The Most Significant Transformation In 2021?
Arnold Schwarzenegger’s Freedom Comments & Industry Reaction
Arnold Schwarzenegger received a lot of backlash after stating his opinion on anti-maskers during the COVID-19 pandemic. ‘Screw your freedom’ were the words used by Schwarzenegger and it was not received well. Many stated their opinions publicly and some decided to cut ties. Brian Shaw went as far as to remove posters of the bodybuilder from his gym to show that he is against his comments.
READ HERE: Brian Shaw Takes Down Poster Of Arnold Schwarzenegger In His Gym
Ryan Crowley Tears Pec During Training
Ryan Crowley has been putting on some serious size and gaining strength because of huge workouts. He joined Larry Wheels, who thrives performing massive lifts, for a training session back in March. Crowley suffered a torn pectoral while performing a heavy bench press.
READ HERE: Video Of Ryan Crowley Pec Tear While Training With Larry Wheels
Remembering Those Who We Have Lost
The bodybuilding world has been hit hard by a string of deaths by some of the top athletes in the sport. Shawn Rhoden passed away at the age of 46 in November after suffering a heart attack. Rhoden took home the Olympia title in 2018 and was one of the biggest name in bodybuilding since earning his Pro card in 2010.
George Peterson was preparing to compete at the 2021 Olympia before passing away in his hotel room in Orlando. There has not been a cause of death revealed for Peterson. He was 37 years old. Renowned bodybuilder and coach John Meadows passed away at 47 years old in August. Meadows dealt with health issues during his time as a bodybuilder. Following his retirement, he stayed active in the sport as a coach and nutritionist.
Odalis Santos Mena was an up-and-coming name in bodybuilding after becoming a sensation on social media. In July, Mena underwent an operation to fix her constant sweating and passed away due to a complication with anesthesia. She was just 23 years old. Generation Iron remembers those who we have lost in the sport of bodybuilding this year and sends condolences to family and friends.
Sadly, there were many more lost this past year than listed here – drawing much attention to the state of health in competitive bodybuilding. While there has been no proven direct through line between all of these deaths, many hope that health becomes a bigger focus in the future of the sport. Generation Iron would like to pay tribute to those we have lost and wish for a stronger and safer year moving ahead.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Happy New Year!
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Natural Bodybuilder’s Transformation Proves Why Eating More is Better Than Eating Less (She Doubled Her Calorie Intake!)
Alice Jncharles proves eating more is better than eating less by going from consuming 1300-1800 calories per day to eating over 3k calories daily.
Contrary to the belief that you want to eat less to build the body of your dreams, you’ll want to eat more. Often, people tend to undereat when working on their fitness goals. Not consuming enough calories puts you in a catabolic state and makes building muscle hard and losing body fat even harder. That’s because the more muscle you have, the faster your basal/resting metabolic rate (BMR) will be, which means you’ll burn more calories at rest. Of course, eating enough calories is essential to build muscle since you’ll need to be in a caloric surplus to maximize muscle growth.
Professional Natural Bodybuilding Association (PNBA) competitor Alice Jncharles proves this concept. She doubled her caloric intake and went from eating 1300-1800 calories per day to over 3k calories daily and gained a whopping 7 pounds of pure muscle! On Instagram (IG), Jncharles claimed:
“The main difference between these pictures, my food intake, and a coach. From 1300-1800 to 3066 calories daily. You have to eat big and lift heavy to grow.”
You can see her complete statement and transformation pictures below.
https://www.instagram.com/p/CYDXh5YrJWK/?utm_source=ig_web_copy_link
Alice Jncharles’ nutrition change made a massive impact on her 2021 performance. She placed in the top 3 of the world in the Figure Masters division at 2021 Natural Olympia.
Natural Bodybuilding and Nutrition
Athletes in natural bodybuilding have to strategically structure their training regimen and nutrition since they don’t get to use any PEDs unless they want to end up on the Hall of Shame, of course – for all INBA/PNBA competitors.
With that being said, they’ll need to have their nutrition targets on point to match their training volume. This natural bodybuilder ranked the top 4 restaurants to hit your nutrition targets (click the link).
Importance of a Caloric Surplus
In the sport of natural bodybuilding, building muscle naturally is essential. However, to build muscle, you must be in a caloric surplus. As Jncharles said in her IG above post, “You have to eat big and lift heavy to grow.”
How much protein you eat is critical as well. We recommend you eat between 0.7g – 1g of protein per lbs of body weight for maximal muscle growth. Research shows that 0.82g is what you want for maximal muscle growth. (1)
Now, that’s not to say that you don’t want to cut calories at some point to lose weight and fat. That’s because being in a caloric deficit is vital for weight loss. However, it’s better to build muscle and focus on a caloric surplus first, so your metabolism is working more efficiently. Furthermore, not eating enough calories will wreak havoc on your metabolism, making weight loss and fat loss near to impossible. Therefore, we recommend you eat more and build muscle, then slowly cut your calories back to cut weight.
Generation Iron would like to congratulate Alice Jncharles on her third-place finish in Figure Masters at 2021 Natural Olympia. We hope 2022 brings you success!
Follow us on Instagram, Facebook, and Twitter to stay updated with PNBA/INBA athletes!
Reference
Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29 Suppl 1, S29–S38. https://doi.org/10.1080/02640414.2011.619204
Tristyn Lee Joined Frank McGrath For A Massive Arm Workout
Frank McGrath led Tristyn Lee in a huge arm day workout.
It is not easy to develop an incredible physique at a young age but for some, this is exactly what happens. Tristyn Lee is a bodybuilder who has built an impressive physique at just 18 years old. He has become known for his build and has gained plenty of attention on social media because of it. Recently, Lee joined Frank McGrath for an arm-day workout.
This was a special workout for Lee, who grew up watching McGrath. The 43-year-old bodybuilder was one of the biggest names in the sport in the 2000’s but was forced to cut his career short due to injuries. McGrath was known for his massive size and vascular look on stage. Since retiring from competitive bodybuilding, McGrath has continued to inspire and encourage young athletes to take on their fitness goals.
This video was shared to Tristyn Lee’s YouTube page for his 1.35 million subscribers to see.
It is no surprise that Frank McGrath led an arm workout for Tristyn Lee. McGrath was known for his arms and huge forearms during his time on stage. This is a workout that consisted of bicep/tricep supersets.
McGrath began the workout with triceps pushdowns and preacher curls. Lee admitted that arms are the weakest part of his workout but this is something that McGrath wanted to change. He led the intense workout from the beginning. This superset was to get warmed up a bit and the two quickly moved onto another.
For their second superset, McGrath and Lee took on biceps cable curls and skull crushers with an EZ bar. The two discussed their differences in reps. Lee usually does fewer reps per set while McGrath always tried to reach a certain number. Up next, preacher curls and triceps workout on preacher curl machine. McGrath always uses preacher curls as a go-to exercise for him and he learned the tricep exercise from Dexter Jackson.
After three supersets for arms, Frank McGrath showed Tristyn Lee one for forearms. This consisted of wrist curls and wrist rolls. This was the final workout of the day for the two and it featured an area where McGrath shined during his competition days.
This is an arm workout that anyone can try and take on at any point. McGrath has always been interested in sharing workouts for others to try and challenge themselves. This has been a goal of his since retiring from competition and it shows in this particular workout with an up-and-coming star like Lee.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Iain Valliere Answers: Are Romantic Relationships Kryptonite For Bodybuilding Success?
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Iain Valliere debunks the concept of a romantic partner or spouse distracting from bodybuilding greatness.
Iain Valliere is a bodybuilder who is happily married. He’s also a successful pro bodybuilder – a sport that demands quite a bit of time. So much time, in fact, that many legendary pro bodybuilders have claimed that romantic relationships and families are too distracting for bodybuilding success. In order to become a champion, you need the kind of full focus that would either destroy the relationship or destroy your champion chances. But for Valliere, he finds the exact opposite to be true. In our latest GI Exclusive, Iain Valliere explains how his wife is a vital part of his bodybuilding success – instead of a distraction.
During our time interviewing a wide variety of bodybuilding legends and champions. We’ve seen a common sentiment among elite competitive bodybuilders. Dating, romantic relationships, and marriage are too challenging of a dedication to coincide with bodybuilding success. Most notably, 8x Mr. Olympia Lee Haney stated this during the filming of Generation Iron 2.
The idea here is that bodybuilding on a pro level requires so much focus and time – it’s impossible to share it with a romantic partner. During our conversation with Iain Valliere, we decided to ask him for his take on this concept. Valliere is happily married to Chris Bumstead’s sister – Melissa Valliere. She is a competitor in her own right – and according to Iain – has been a vital part of his success. Not a detriment to it.
Iain Valliere acknowledges that bodybuilding is a major time commitment both mentally and physically. But he also points out that kind of commitment is very challenging to do alone. Having a partner by his side through the ups and down of bodybuilding prep is a major support. It helps him remain more focused and achieve better results.
Iain Valliere uses an example to drive this point home. In 2020, Valliere competed in the Tampa Pro and reveals that during this contest prep he had a “mental breakdown” in his own words. He attributes this to his wife not being by his side for that particular competition.
“I had a mental breakdown. I really couldn’t handle all of the pressures and the stress being by myself,” Iain Valliere states in our interview – speaking of the Tampa Pro 2020. He continued:
“And you know, I was running around trying to get food. And worried about doing this, and worried about doing this. As well as, you know, when you are alone in your thoughts too much, you’re looking at social media and all of these things and I really got in my head.”
Iain Valliere goes on to say that having his wife by his side alleviates these issues. She is his support system. Being a fellow competitor, she can also provide much more pointed and empathetic support as she is more than familiar with the process.
And perhaps that is another key element for Iain Valliere’s success in both bodybuilding and marriage. If not a fellow competitor, finding someone who fully understands what the bodybuilding process really entails is key. If not, resentment can grow. Stress can come from resentment. And then both a bodybuilding career and a relationship can implode.
Iain Valliere also shares some tips and tactics that have worked to keep his marriage a focus while also putting his all into pro bodybuilding. Perhaps some of these tips can be helpful for those looking to find balance in the hectic life of competitive bodybuilding and relationships.
You can watch Iain Valliere’s take on relationships and bodybuilding – as well as tips to finding balance – in our latest GI Exclusive interview segment above.
Juan Morel Sets Intensions for 2022 and 2023, Vows to Get Shredded
Juan Morel sets intentions for 2022 and 2023.
After some time away from the stage Juan Morel has set intentions for a return to form in 2022. The veteran bodybuilder took to Instagram to speak on his extended off time and what he wishes to accomplish in the new year.
In this day and age it’s all go, go, go. So many individuals believe that pushing themselves nonstop is the key to success. In one way this is undoubtedly true. In order to achieve a goal you have to continue at it, keep working consistently and be determined and disciplined. But some times, when success has been achieved, taking time to relax and recover is genuinely necessary. But sometimes relaxation can go a bit too far. That’s where Juan Morel recently found himself.
A veteran pro who’s been competing for well over ten years, Juan Morel has constantly been in training camp. Morel has competed at show after show over the years. That is until he took time away from competition.
After coming in 16th place at the 2020 Olympia Juan Morel has taken a break from competition. The veteran bodybuilder decided to take some time off from the stage. But while he’s enjoyed his downtime, complete with eating tons of cookies apparently, Morel has declared that he’s ready to jump back into action.
Declaration of Shred
In a recent post to Instagram Juan Morel stated his intentions for not only 2022 but potentially 2023 as well.
Here is my goal for 2022 is to get back in shape and getting ripped.
I have not been following any type of diet. It has been more of whatever I get my hands on and 95 percent of the time it’s cookies haha. And I’m not complaining it has been the best diet to follow ??
But I want to get back to looking shredded so comes New Years it will be time to cut down from 4-5 cookies a day to just on the weekend.
And before you guys ask am I going to compete 2022 well that answer to that is if I can get in a schedule that allows me to train the way I need to get back in competitive shape that YES. if I can’t find the time and I’m to busy I won’t be competing. The good thing is I’m still young only 39 and if I don’t compete 2022 there is always 2023.
Juan Morel has always been a top bodybuilder. At 39 years of age he still has some time to get in lean and shredded form. Perhaps he can draw inspiration from Dexter Jackson.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Ronnie Coleman Discusses Recent Weight Gain Up To 285 Pounds
Ronnie Coleman has added 30 pounds of mass recently.
Ronnie Coleman is one of the best bodybuilders of all time and remains an influential voice in the sport. The eight-time Olympia champion still holds the record for most victories, along with Lee Haney, and this is one that might stay for a long time. Coleman remains active in the gym to this day despite suffering some injuries over the years.
Coleman has underwent many surgeries for different injuries in his career. This has changed as of late. Coleman has been enduring less surgeries and receiving stem cell treatments. In a recent YouTube video, Coleman credits these treatments for his recent weight gain. The legendary bodybuilder has been able to put on 30 pounds of mass recently.
“I got a lot more energy than I used to have. I have put on about 30 pounds. I went from like 255 pounds to 285 pounds, somewhere in there. I had to weigh myself about ten times to be sure,” Coleman explained.
Ronnie Coleman credits stem cell treatments for his weight gain but he has also been back in the gym in a big way. Coleman is working out six days a week and this is clearly a factor in his growth. At the same time, treatments have helped his recovery and less surgeries means that Coleman does not have to work his way back to normal.
“You know, I’ve had 13 surgeries the last five years and I was going and I had three in one year. so I was always in the hospital for awhile. I had back-to-back surgeries all the way up to 2020. That was the last time I had one.”
Coleman continued to explain that his diet has not changed overtime. This is a huge factor for bodybuilders when training and preparing for competition. Coleman is not competing anymore but remains active in the gym. This is the reason for his growth and progression in the gym, not his diet.
“I’ve always eaten the same thing. It’s not the diet.”
“me being able to workout consistently, you know, for almost two years straight…also that the stem cell had to do a lot because i used to be in a lot of pain all the time. now it’s like, you know, it’s a pain that i can take.”
Ronnie Coleman seems to be in tremendous shape since he has been able to get back to a consistent training regiment with no surgery holding him back. Coleman seems to be overcoming his injuries and strength is coming back. Weakness became a problem for Coleman in his life but doctors said that it could take two years for his nerves to improve. This is what happened and Coleman is back to crushing the gym each day.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Arnold Schwarzenegger And Maria Shriver Officially Divorced After 10 Years
Arnold Schwarzenegger and Maria Shriver will split their $400 million estate.
It has been 10 years since Arnold Schwarzenegger and Maria Shriver separated. On Tuesday, their divorce became official in Los Angeles Court. The divorce had been mediated by a private judge, who signed off on the divorce at the beginning of December. To be finalized, it had to enter the court system by a sitting judge. This is what happened Tuesday morning.
There have been a few reasons as to why the divorce took so long but a complicated property agreement was at the top of the list. This exact settlement is private but it is estimated to be upwards of $400 million. Schwarzenegger and Shriver did not have any prenuptial agreements but the estate will likely be split right down the middle.
Arnold Schwarzenegger and Maria Shriver remained cordial over the last decade. Despite being in different relationships over time, the two have attended gatherings with their four children. Joseph Baena is Schwarzenegger’s son who he fathered with the family’s housekeeper. This is the reason the two became separated.
Baena is now 24 years old and has made headlines for looking just like his father. Banea is in incredible shape and even has ambitions of becoming an actor. If he wants to continue down a fitness path, Baena has a leg up being the son of the greatest bodybuilder of all-time.
Shriver filed for divorce on July 1, 2011 with the intention of keeping the news as quiet as possible. Schwarzenegger claimed that he did not know Baena, who was born in 1996, was his biological son at first. Mildred Baena, the family housekeeper, and her husband also separated shortly after Baena was born.
Maria Shriver is a journalist and member of the Kennedy family. She is the former First Lady of California from when Schwarzenegger was Governor. Shriver and Schwarzenegger were both in politics during their marriage.
Arnold Schwarzenegger made a name for himself in America upon coming from Austria. His incredible size and passion for bodybuilding led to seven Olympia titles. Following his career in bodybuilding, Schwarzenegger became an actor and politician. He remains an influential voice in bodybuilding while hosting his annual Arnold Sports Festival. This began in 1989 when it was named after him.
Both Arnold Schwarzenegger and Maria Shriver will split the estate and go on with the relationship they currently have. After 10 years apart, the two have made it work and made it clear that their children are most important.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Arnold Schwarzenegger And Maria Shriver Officially Divorced After 10 Years
Arnold Schwarzenegger and Maria Shriver will split their $400 million estate.
It has been 10 years since Arnold Schwarzenegger and Maria Shriver separated. On Tuesday, their divorce became official in Los Angeles Court. The divorce had been mediated by a private judge, who signed off on the divorce at the beginning of December. To be finalized, it had to enter the court system by a sitting judge. This is what happened Tuesday morning.
There have been a few reasons as to why the divorce took so long but a complicated property agreement was at the top of the list. This exact settlement is private but it is estimated to be upwards of $400 million. Schwarzenegger and Shriver did not have any prenuptial agreements but the estate will likely be split right down the middle.
Arnold Schwarzenegger and Maria Shriver remained cordial over the last decade. Despite being in different relationships over time, the two have attended gatherings with their four children. Joseph Baena is Schwarzenegger’s son who he fathered with the family’s housekeeper. This is the reason the two became separated.
Baena is now 24 years old and has made headlines for looking just like his father. Banea is in incredible shape and even has ambitions of becoming an actor. If he wants to continue down a fitness path, Baena has a leg up being the son of the greatest bodybuilder of all-time.
Shriver filed for divorce on July 1, 2011 with the intention of keeping the news as quiet as possible. Schwarzenegger claimed that he did not know Baena, who was born in 1996, was his biological son at first. Mildred Baena, the family housekeeper, and her husband also separated shortly after Baena was born.
Maria Shriver is a journalist and member of the Kennedy family. She is the former First Lady of California from when Schwarzenegger was Governor. Shriver and Schwarzenegger were both in politics during their marriage.
Arnold Schwarzenegger made a name for himself in America upon coming from Austria. His incredible size and passion for bodybuilding led to seven Olympia titles. Following his career in bodybuilding, Schwarzenegger became an actor and politician. He remains an influential voice in bodybuilding while hosting his annual Arnold Sports Festival. This began in 1989 when it was named after him.
Both Arnold Schwarzenegger and Maria Shriver will split the estate and go on with the relationship they currently have. After 10 years apart, the two have made it work and made it clear that their children are most important.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.