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Warm Up – 2 mile treadmill run

Flat Bench DB Presses 12-15 reps
Flat Bench DB Flys 12-15 reps
DB Overhead Tricep Ext 15 reps
Cable Tricep Press downs 12-15 reps

Push Ups (different size Med Balls under each hand) 15-20 reps
Bench Dips 15-20 reps
Decline Bench Leg Lowers (turned around backwards so gravity makes it harder) 20 reps
Decline Flutter Kicks (same position) 40 reps

Run through each group 3 times.

Jill Purvis - i-Supplements.com

Happy Groundhog day.  I didn’t get much sleep last night.  I fell asleep at 4:45 am and Dad woke me up at 10:15 am.  I’m kinda tired.  I’m going to drink some coffee and rock in the rocking chair on my porch in the sun.  I love this weather!  I wish it would stay but I know as well as you do that it’s not going to happen.  You gotta love Indiana weather.  It’s time to start my day!

10:15 am:  I’m late again.  I’m going to the doctor next week and I’m going to ask him what’s going on with my meds not working at night.  It’s creating a vicious cycle.  I do get energy once I take my 3 SlimQuick Extreme so it’s just a matter of taking them when I get up.  At first I thought it  was because I was taking the second dose and that was what was keeping me up.  I stopped taking the second dose.  That didn’t work.  I started taking it a 6 am when my hubby got up for the day and that didn’t help.  I’ve come to the conclusion that it’s not the supplements it’s just me.  I’m on other meds so I’m thinking they aren’t working the way they are suppose to.  I’ll let you know if I find anything out.  I’m having my 1/2 grapefruit with splenda, my 3 SlimQuick Extreme, my L-Carnitine and my 3 TBR labs Colostrum.  I’m drinking my water along with my coffee.  Dad still laughs at me about that.

10:45 am:  1.5 scoops of Chocolate Ultimate Muscle Protein by Beverlt International, my L-Carnitine and my third glass of water.  I am going to do exactly what I’m told so I can wow everyone this summer!

3:00 pm:   1.5 scoops of Chocolate UMP protein shake with my L-Carnitine and my sixth glass of water.  I went for a walk.  It was awesome!

5:45 pm:  I’m having baked pork steak, peas, and potatoes for dinner.  It is delicious.  I feel like I’m going to cluck if I eat another piece of chicken.  I have to come up with more variety.  I’m pretty motivated now!  I’m up to 8 glasses of water.

8:45 pm:  It’s time for my last meal of the day.  I’m having 1.5 scoops of cookies and cream Ultimate Muscle Protein with 1 L-Carnitine, and 3 Colostrum by Total Body Research Labs.  I made it to my gallon of water.  I’m so tired I’m needing to go to bed but Dad and I are watching some television waiting for Greg to come home from school. 

Although today’s log is short I hope you understand the importance of maintaining a good nutrition plan.  I have some work to do but I will do it, otherwise a very smart man told me he may have to tell me to “Get my head out of my ass!”  I’m pretty sure that is the last thing I want so here we go again.  Time to get ‘er done!   Good night and sweet dreams…

Laura Meyer

7:00 am:  I am all kind of excited! I’m up drinking some coffee, I ate 1/2 grapefruit, took my 1  L-Carnitine, and took 3 SlimQuick Extreme.  It is suppose to be a beautiful day.  Everyone complains about Indiana weather but today I am loving it!

8:10 am:  I have decided to have 1.5 scoops of cookies and cream Ultimate Muscle Protein, and I took my  3 Colostrum by TBR Labs.  My energy is through the roof.  I am almost finished with spring cleaning. 

12:00 pm:  It’s time for me to eat my Chicken salad, fresh fruit salad, and garden salad with light Balsamic Vineagrette dressing.  I also added 4 green olives.  I’m drinking my water.  I’ve had four glasses so far. I took 1 L-Carnitine and I’m ready to start cleaning again.  I’m washing and drying my curtains and now everything is beginning to smell nice and fresh.  I love the smell of clean laundry.  Now back to work.

4:00 pm:  I decided to fix steamed carrots, celery and onions along with 4 oz of chicken, which I fixed on the George Foreman grill.  I took my 1  L-Carnitine and I’m back to cleaning.    I’m still drinking my water.  I’m getting closer to my gallon goal with each glass I drink!  I’m off to vacuum my floors then I can sit down for a few minutes.

8:00 pm:  1.5 scoops of Chocolate UMP protein powder by Beverly International, 1  L-Carnitine, and water.  I am all finished cleaning.  I even cleaned Dad’s room and changed everything.  He’s coming over to stay with me for a little bit.  I’m pretty happy about it.  We have all kinds of plans.

11:00 pm:  I’m finally settling down for the night.  I’m just finishing my 1/2 grapefruit and my 1.5 scoops of Chocolate Ultimate Muscle Protein.  I took my 1  L-Carnitine and 3 Total Body Research Labs Colostrum.  I really got a lot accomplished today. .  I opted for aerobics tonight.  I need to get back on the running thing.  Now I have to start all over again.  But I won’t get discouraged.  It can be done.  Things have been a little harder for me lately.  Of course it’s coming to be that time again when I become the beotch for the month!  I wish men could see what we have to go through just once.  I’ve been cranky so I’m crossing my fingers that I will be in a better mood tomorrow!  Good Night everyone and sweet dreams…

February 1, 2012

I cannot sleep to save my life tonight!  It’s 3:30 am and I still haven’t been to bed.  No I’m going to be all draggy all day and even more cranky which is exactly what NO ONE needs from me!  I hope I can get to sleep soon.  Cross your fingers for me.

3:47 am:  I was almost asleep when my cellphone rang.  Of course what do we all think when our phones ring at this time of night?  We think something terrible happened.  I jumped up to answer it and my heart was just pounding.  I was projecting all kinds of bad things.  But it was a wrong number.  I was nice, which is great for them.  I’m going to try to go to sleep again.

1:00 pm:  Well guess what?  I did indeed sleep.  I slept the whole beautiful flipping day away.  It send me into another tantrum because I’m going to the movies with my Dad.  We are going to see two today.  The one about the 9/11, and War Horse.  It will be great to spend time with him but I hope I get out of this crappy mood.  I’m craving chocolate and I want something but I cannot put my finger on it.  However I can guarantee that is doesn’t have any chicken in it.  I miss being able to eat stuff that tastes good.  You know I have totally noticed that I only get this way once a month.  Welcome to my world everyone.  It’s driving me bonkers that my husband isn’t doing anything and is losing weight like crazy.  It’s the excercise.  I haven’t been doing what I need to.  I need to come up with a plan and stick to it.  Life is coming at me really strong but I have to push back and take care of myself.  Wish me luck!

1:15 pm:  I am taking my 3 SlimQuick Extreme with 1 L-Carnitine, and 3 Colostrum by TBR Labs with a Chocolate Ultimate Muscle Protein shake.  I need to start drinking water.  More later.

4:00 pm:  I’m terrible!  I ate popcorn and drank a Diet Coke at the movies.  I was hungry and throwing a fit.  I know it sounds crazy but I know some of you ladies out there know what I am talking about.  We are going strong when all of the sudden we hit a brick wall.  I call it self-sabatage.  I am the queen of it.  I’m sitting here typing my blog and I’m shaking my head at my own stupidity.  I have everything I need to stay on track and I just didn’t.  I need to focus on the positive and quit thinking about what I am not eating.  I am addicting to food.  Unfortunately it’s the wrong kind of food.  Normally I wouldn’t discriminate.  I just keep picturing a meal where I could sit down and eat whatever I want, as much as I want!  Ugh what is wrong with me?!!

I’m all off track tonight with my eating schedule.  I forgot my shakes when I left the house and we have to eat somewhere else.  I didn’t even bring my supplements.  I just need to go back to sleep.  We are getting ready to watch War Horse so I gotta bounce. 

11:00 pm:  The movie was awesome.  We stopped at my cousin’s house and once she found out we were going to the movies she about flipped. She told us she refused to go to the movies because she didn’t want to catch bed bugs!  I was like, “Huh?”  She said she has a friend that makes her daughter put garbage bags on the seats so they don’t get them.  I took the flashlight app on my iphone and checked out the seats before we sat down and I know people thought I was crazy.  I kept imagining me getting bit so of course like everyone else when we hear about those narly little boogers I started itching.  I told me Dad that I wanted to lose weight but having one of those gross bugs sucking my blood out as I sleep is definately NOT a way I want to go about doing that.  On the up side I didn’t eat any popcorn during this movie or drink anything.  I’m off kilter with eating so I’m going to skip it and try it again tomorrow.  I’m off to walmart to buy some fruits and veggies so I can make a salad tomorrow.  It’s a necessity.  I’m thinking I should have just stayed in bed.  I’m saying a prayer that things will go better tomorrow.  I hope so.  I hate being negative Nelly.  I’m generally a very positive person.  I hope everyone out ther has had a great day, heck I would even settle for a better day than me. More later.  Sweet dreams…..

Laura Meyer

All exercises done back to back for 3 total sets

Chest and Abs

1. Cable Crossover 15-12-10
2. Incline Machine Press 20-10-8
3. Low Incline D.Bell Flyes 15-12-10
4. Flat D.Bell Press 15-12-10
5. Leg Ext into Crunch on Bench 50-50-50

All exercises done back to back for 3 total sets

Biceps and Abs

1. Standing Cable Crossover Curls 20-15-12
2. Preacher Machine Curls 15-12-10
3. Rope Hammer Curls 15-12-10
4. Hanging Side to Sides 20-20

Immediately drink 1 serving of BLOX by BPI Sports

Bryce Purvis – CEO i-Supplements.com

Treadmill 1 mile Run (6.0 mph/10min mile)

1. Reverse Narrow Grip Lat Pull 15 reps
2. Wide Grip Lat Pull 15 reps
3. Cable Rope Face Pull 15 reps
4. Single arm Cable Lawnmower Pulls 15 reps
5. Kettlebell Renagade Rows 10 reps each side
6. Boat Holds w/Medicince Ball Trunck Rotations 20 reps side to side

Treadmill 1 mile Run (6.3 mph/9:35min mile)

Repeat another circuit of weights

Treadmill 1 mile run (6.6mph/9:05min mile)

Repeat another circuit of weights

Treadmill 1/2 mile walk (4.0mph) Cool Down

Jill Purvis - i-Supplements.com

Ever since I was a child, I have never been able to get a good nights sleep, and would wake up at least twice a night.  As I was ordering some protein from i-Supplements.com, I saw a product called Happy Dreams and decided to give it a try.  The first night I tried Happy Dreams was the first night I slept all night since I can remember and best of all I didn’t feel groggy the next morning, like with other sleep products I had used in the past.  I recommend Happy Dreams by Brain Pharma to anyone that has trouble sleeping.  Hope this helps!

Big John in Houston, TX

Warm Up 10 mins eliptical

Single Leg Dead Lifts 15 reps each (15 lb DB in opposing hand)
Kettlebell Glute Swings 30 reps (8kg kettlebell)
Weight Bench Step Ups 15 reps each (20 lb DB in each hand)
Trap Squats 15-20 reps (25lb weight plates added)
Curtsey Squats 15 reps each side (on 8 inch step)
Cable Woodchops Low to high w/wide stance Plie (Sumo) Squats 15 reps each side

3 rounds of back to back exercises

5 min Treadmill Cool Down at 3.0 mph

Jill Purvis - i-Supplements.com

Today while doing arms i felt like a greek god. Everything went great. Strong pump, the ability to increase the weight i normally lift/push. My weight hasnt changed, i havent did the calipers but i feel like my skin is thinner, calipers will only be the judge of that though. I have decreased the amount of water i have been intaking down to 100-oz a day.

meal one: 8am :  2 slices Ezekiel toast, 2 whole egg.

meal two: 11am : 4oz chicken, Natural Peanut Butter

meal three: 2pm : 40z chicken, Natural Peanut Butter

meal four: 5pm : Preworkout : 4oz chicken breast, 1/2 cup (measured dry) whole wheat oatmeal, 2 packets truvia

meal five: 8pm : Postworkout : 1 scoop Myofusion from Gaspari, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal six: Bedtime : 4oz Chicken Breast – Sugar Free – Gluten Free – BBQ Sauce

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition
Gaspari Myofusion

Training:

biceps: 4 sets, 12-15 reps

alternating incline dumbbell curls (5 reps each side then alternate)
alternating dumbbell hammer curls (5 reps each side then alternate)
ez-bar curls
one arm concentration curls

triceps: 4 sets, 12-15 reps

combination pullover with closegrip press
v-bar pressdowns
rope pressdowns
overhead ez-bar extensions
bodyweight dips

cardio: 30 minutes morning and after workout

Saturday, January 28, 2012 Shoulders & Biceps

I normally work my shoulders on friday but still wasnt feeling well so i did them today instead.

meal one: 8am : 2 slices Ezekiel toast, 2 whole egg.

meal two: 11am : whole can chunk light tuna in water, Hellmans Olive Oil Cracked Pepper Mayo

meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter

meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal five: 8pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean ECA – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Training:

All about the delts today!!

delts: 4 sets, 12-15 reps

seated side laterals
dumbbell shoulder press
front barbell raises standing
seated side laterals (fst7 set) & (lighten up your weight! 7 sets 15 reps)

Josh Marzec – i-Supplements.com

All exercises done back to back for 3 total sets. Weight on back exercises are heavy today.

1. Lat Pulldowns to Front 10-8-6
2. Bentover D.Bell Rows 12-10-8
3. Hyperextensions 20-20-20 (bodyweight)
4. Seated Low Pull with V-Bar 8-6-4
5. V-Bar Tricep Pushdowns 20-15-12
6. Weighted Cable Crunch 20-20-12

Triceps and Abs – All exercises done back to back for 3 total sets.

1. Laying D.Bell Skullcrushers 12-10-8
2. Rope Pushdown Ext 20-15-12
3. 1-arm overhead tricep ext 15-15-10
4. Stiff-Leg Lifts on end of bench for low abs 30-30-30

Immediately drink 1 serving of BLOX by BPI Sports

Bryce Purvis – CEO i-Supplements.com