Superset #1

1. 1.       Dumbbell Squat

Hold dumbbell with both hands with feet about shoulder width apart. Bend knees into a squat position while keeping your knees behind toes. Push up through the heel into the starting position. 4 sets of 8 to 12 reps

1. 2.       Barbell Lunge

Position yourself into a wide stance and go low enough to where the back knee almost touches the ground. 4 sets of 8 to 12 reps.

Superset #2

1. 1.       Lying leg curl

Curl legs as far as you can while keeping your upper legs on the pad. Pause and hold position for one second.  4 sets of 8 to 12 reps

1. 2.       Reverse Dumbbell Lung

With a dumbbell in each hand step back about two feet.  Lower your body, keeping your torso straight, and push up into the starting position. 4 sets of 8 to 12 reps per leg.

Superset #3

1. 1.       Leg Press

Place feet wide apart, ensure heels are flat on plate, and knees are inline with your feet. Push plate up and be sure not to lock your knees. 4 sets of 8 to 12 reps

1. 2.       Deadlift

Stand with feet shoulder width apart, keeping knees slightly bent. With your back straight, lower your torso, keeping the weights close to legs. Squeeze the hams and butt back up to the starting position. 4 sets of 8 to 12 reps. 

Superset #4

1. 1.       Seated Calf Raise

Place the balls of your feet on the platform and raise slowly squeezing your calves. Lower and repeat. 4 sets of 20 reps

1. 2.       Free Motion Calf Machine

Place the balls of your feet on pedals, push into the toes squeezing the calves. 4 sets of 20 reps

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2) Hit the gym with a plan: A boxer does not step into the ring without knowing his opponent, his every move, his style, his strengths and his weaknesses. He studies his opponent and comes into the ring with a plan of attack. HIT THE GYM WITH A PLAN! Give yourself 10 minutes to think about what will happen when you walk in that gym…. Don’t be that guy walking around aimlessly talking to people and using the machines your friend is using or following someone else’s workout because you THINK they know what they are doing. Walk in the gym with a plan pull your hat low, turn your music up and DO WERQ!

3)Supplementation: get the most out of your supplementation…..

Cardio: L-carnitine helps the body fight fat. Take one serving before and after your cardio, mix in a DNPX2 and be a fat burning machine during your early morning cardio session!

Pre-workout: 1 scoop of Mr. Hyde 15-30 minutes before you hit the gym floor. Be ready for extreme focus insane energy and one crazy pump…. tie that in with your workout game plan and be ready to be a MONSTER in the gym!!!

Intra-workout: Don’t forget your BCAA’s during your workout. BCAA’s work best when your body is under stress and when would your body be under it’s most stressful state…. WHEN YOU ARE BEASTING IT IN THE GYM!!

Post-workout: KARBOLIC time…lets refuel the body! Karbolic acts like a pump and forces carbs and nutrients through your stomach into the bloodstream. Delivering nutrients to worked muscle is critical for muscle growth and recovery.

4) Rest: sleep sleep sleep…. it’s important to get some quality z’s. You just killed it from morning till night… It’s time to rest and let your body grow. Every night when I get home I shower prep my food and pop 2 crash pills set my alarm to ensure i get my 8 hours (no more no less) and it’s off to bed. Crash helps put me into a deep sleep to allow muscles to recover as well as burn fat and preserve muscle tissue while you sleep.

5) Nutrition: last but not least we have now completed cardio, beasted it in the gym, loaded up on supps and got an amazing nights rest….so lets fuel up! You have just put all this work in and built yourself a world class machine WHY would you fuel it with junk? If you drove a Lamborghini would you use regular fuel from a no name gas station….NO WAY! So why would you do that to your body? Fuel your body with lean and clean proteins some greens and clean carbohydrates. Like I said, you put the work in and you built this machine so fuel it with proper fuel. We want a long lasting well built body that we can be proud of year round not one we keep covered up and falls apart often. Make every day count!

The post 5 Steps to Building a Solid Physique By: ProSupps Athlete Art Ortiz appeared first on ProSupps USA LLC.

Here are 5 benefits of HIIT:
1) BURN MORE FAT- You not only burn more calories with HIIT, but during your HIIT routine you also kick your body’s repair cycle into hyper-drive, meaning that you continue to burn more calories and fat in the 24 hours after your workout.

2) KEEP THE MUSCLE, LOOSE THE WEIGHT- Many dieters out there understand how easy it can be to loose your muscle along with your fat, and no one wants that, especially after all the hard work that was done to put on that muscle. Studies prove that both weight training and HIIT workouts allow dieters to hold onto their muscle while ensuring the most fat loss!

3) ITS EFFICIENT-HIIT is the ideal work out for a busy schedule. Want to know one of the main excuses why people don’t work out? Because they don’t have the “extra time,” so to all those people with this current excuse, say good-bye to it, and say hello to HIIT. Research shows you can achieve more progress in a mere 15 minutes of interval training (done 3x’s a week) than someone jogging for an hour. Also, with HIIT you do not need all that fancy equipment. You can do HIIT anywhere!! HIIT is not limited to a few exercises, you can almost perform any exercise or activity in a HIIT manner; some great HIIT exercises are: high knees, fast feet, jumping lunges, squat jumps, jump roping, biking running, etc.

4) INCREASE METABOLISM- HIIT stimulates your human growth hormone (HGH) up to 450%, which accounts for increased caloric burn and slowing down the aging process!

5) ENERGY USE- Since HIIT uses a system of work-to-recovery intervals, your body learns how to effectively create and use the energy that comes for your body’s anaerobic system. HIIT also helps facilitate the removal of metabolic waste from your muscles during the resting periods of exercise. This helps your body maximize the amount of air you breathe in during a work out.

The post “Hop off the treadmill and get with HIIT” appeared first on ProSupps USA LLC.

The gym is your haven. It is your place to escape the grind of the day-to-day, the stress of life, and the annoyances of your co-workers, family and friends.

It’s your sanctuary and therefore under no circumstances should you leave the gym feeling dissatisfied, on edge, or upset because your workout sucked. Nothing happens by accident and consequently, bad workouts happen for a reason.

So instead of wallowing in self-pity thinking about how sub-par your gym session was, sit down and think about everything you did that day leading up to the mother-of-all-let-downs, and remap your game plan for your next session.

The following is intended to foolproof your workouts, ensuring you walk out of the gym more pumped then when you entered.

Have a Game Plan

If you think you can just walk into a gym, without a plan, goal, or map – think again! A solid workout must have a road map complete with a legend. On this road map you must know what muscle groups you are working, what machines, dumbbells and barbells you need, how long you want to be there, and ultimately why you are there. With these goals in mind, you should have a program drawn out complete with sets and rep ranges. Setting out your goals will keep you focused.

Drop your Baggage at the Door

This is your time now. Not your boss’s, not your partner’s, and not that jerk who just cut you off on the way to the gym. Thinking about your phone bill is not going get you that fourth row of abdominals. In reality, stress may actually make you retain more water, making you lose any abdominals you may already have. So leave the baggage at the gym door. Now is the time to concentrate on one thing and one thing only – your physique.

Get your Rest

If you spent a night of tossing and turning, or simply hit the sack late, it may not be a good day to consider hitting the gym. Without solid rest, you cannot expect your mind and body to perform like a Spartan. Further, pumping yourself full of caffeine and similar substitutions is not the answer to all of life’s problems. My advice is to take a pre-workout power nap, or even take the day off. If your mind and body aren’t feeling it, then sorry to say it – neither are you. A day off (God forbid) will not kill you, and it may even inspire you to work out twice as hard the next day.

Fuel your System

You can’t expect your diesel-like system to run on empty. Make sure your nutrition is top-notch, before and after your workout. Not only will this supply your body with the energy it needs to perform, but your mind will be at ease and ready to focus on every rep and set. Based on your own personal caloric intake, prepare your body with a complete protein, a complex carbohydrate, and a good fat at least one hour before your work out.

Supplement your workout to enhance your performance help with muscular recovery and growth. No training session is complete without a pre-workout supplement like HYDE specifically designed to help you maintain a solid pump and a keen focus to drive you through the toughest workouts. A good pre like HYDE is guaranteed to prepare you for your workout by increasing mental focus, blood circulation, and nitrogen delivery.

Fine-Tune your Mood

Create a playlist of your favorite songs that you know will get you pumped and ready for action. Your best bet is to compile a playlist specifically for the gym or even for each muscle group, and switch it up often.

The post 5 TIPS TO FOOLPROOF YOUR WORKOUT! appeared first on ProSupps USA LLC.

TRANSFORMATION CONTEST 

CONTEST IS NOW CLOSED…. GOOD LUCK TO ALL CONTESTANTS THAT HAVE ENTERED..

Look Forward to seeing the Mid Contest Pictures.

*** Upon completing the registration process, each contestant will receive a sample diet and supplement information packet compliments of ProSupps*** 

WINNERS

• Top 3 male and top 3 female transformations will be picked by Prosupps

• An overall male and overall female transformation winner will be selected by Prosupps Facebook fans (most votes wins)

PRIZES

Second and third place male and female winners each receive

• $250 in Prosupps Products

• $75 in Prosupps Swag/Apparel

• A feature in a future Prosupps marketing campaign

Overall male and female grand prize transformation winners each receive

• $500 in Prosupps products

• $150 in Prosupps Swag/Apparel

• $200 Visa Gift Card

• A feature in a future Prosupps marketing campaign

MORE FAQS

1. Is this contest open to U.S. Residents only? Yes, open to US residents only

2. How do I know if my registration was accepted? You will receive an automatic confirmation/welcome email from Prosupps within 24 hours of registering.

3. When does my official 12-week transformation period begin? Your 12-week transformation starts the day you register.

4. Can I change/update my start date? No. Once you register your start date is initiated

5. When does my official 12-week transformation period end? Your 12-week transformation ends exactly 84 days after your start date.

6. Am I required to follow the recommended Prosupps training plans and/or the supplement stacks? No. You may work out, eat, and/or supplement in whatever way works for you or as prescribed by your personal trainer or physician.

7. Transformation@prosupps.com is the only means of communication for and during the transformation contest.

***For any questions and/or concerns please email transformation@prosupps.com and you will be answered within 24 hrs.

Thanks and GOOD LUCK!!!

The post DNPX 12 Week Transformation Contest appeared first on ProSupps USA LLC.

Upon awakening consume 1 Serving of L-Carnitine 1500mg then proceed to do 30 mins of Cardio (of your choosing). This is also known as fasted cardio.

**Advanced Users-take 1 DNPX or DNPX II 20-30 mins prior to your cardio session (Be cautious and DO NOT take DNPX/DNPX II on empty stomach for first time)

Meal 1 Breakfast: Protein + Carbs

5 Egg Whites + 1 Whole Egg

1 Cup of Oatmeal (you may add cinnamon & trivia/stevia or splenda for taste)

Omega 3,6,9 (can be a capsule or liquid and can be purchased at your local vitamin store or online)

Meal 2: Protein + Carbs + Fats

6-8oz of your choice of protein

1/2 Cup of Brown Rice or small sweet potato

Broccoli, Asparagus (as much as you like)

*Add a tbsp of Olive Oil to your veggies

Meal 3: Protein + Carbs + Fats

6-8oz of your choice of protein

1 Sweet Potato

Broccoli, Asparagus

Meal 4: Protein + Carbs + Fats

**This is typically the last actual meal you have before you train or leave work6-8oz of your choice of protein

1/2 Cup of Brown Rice or small sweet potato

Pre-Workout: (Before you workout)

1 Serving of L-Carnitine (straight up) + 1 I-Load, 1 scoop of Dr. Jekyll, Hyde or Mr. Hyde & 1/2to 1 Scoop of Karbolic (depends on you)

Intra/During Workout: SIP ON THIS!

1/2-1 scoop of Karbolic, 1 Scoop of AminoLinx, 1 Scoop of L-Leucine, 1 Scoop of Glutamine in16 to 20oz of water.

**Glutamine is an underestimated and versatile amino acid. It is extremely beneficial in repair of cells, tissues, muscle, fiber etc. Excellent for helping you recover and repair any and alldamage in your body. Read up on it, it’s awesome.

Post-Workout:

2 Scoops of TCF-Isolate Protein in water mix in 1 Scoop of Glutamine and 1 scoop of L LeucineMatrix 250.

Advanced Users-Add 1 scoop of Karbolic for every scoop of TC-F Isolate (2 scoops TC-FIsolate then 2 scoops Karbolic)

45 Mins Post Training (45mins to 1hr after your post workout shake)

Meal 5: Protein + Veggies + 1 Tsp of Olive Oil on veggies

6 to 8oz of Lean Protein

Broccoli, Asparagus (as much as you’d like) with Olive Oil

*This probably will be your last meal of the day but if you’re still hungry you can have:

6 Eggwhites & Broccoli or Aspargus

Gastric Emptying Time: Time it takes for the body to process food sources

Carbs: 1 Hour

Protein = 2 Hours

Fats= 3 to 5 Hours

Important Factors on how diets work and why.·

NO DIET WORKS FOR EVERYONE AS EVERY SINGLE PERSON IS CREATEDDIFFERENTLY AND RESPONDS DIFFERENTLY TO DIET AND TRAINING. THEKEY IS BUILDING A CORE PROGRAM AND MAKING SLIGHT ADJUSTEMENTSBASED ON YOUR BODY, LIFESTYLE AND DEDICATION.·

Eating every 2 to 4 hours is key to maintaining an elevated metabolism throughout theday. The more consistent meals you consume the faster your metabolism works. Theopposite end of the spectrum on this is when you eat 1-3 meals per day your metabolismactually slows down so it can prolong and not fast between the long hours betweenmeals.·

NO MATTER WHAT your meals should always consist of a lean protein & a complexcarb.

Water: Make sure to consume at least 1 gallon of water a day.

Protein Sources: chicken, fish, eggs, lean turkey, lean red meat

Carb Sources: oatmeal (plain -not the strawberry n cream packs!), sweet potato, brownrice, quinoa

Fat Sources: Olive Oil, avocado, raw cashews and/or almonds, Omega 3,6,9 orpreferably just Omega 3.· Supplements: Supplements ONLY work once you have created and adhered to adiet/training program that works for you.

The post 411 ON THE BASICS OF NUTRITION! appeared first on ProSupps USA LLC.

Monday: Chest and Triceps

• CHEST
  • Barbell Bench Press: 4 Sets for 10, 8, 8, 6 reps
    • 1. Lie back on a the flat bench. Using a medium width grip and palms facing forward, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    •  2. Slowly lower the bar straight down to the middle of your chest. Pause, then slowly raise the bar back up (do not lock your elbows out or rest at the top, go straight back into your next rep)
• Incline Bench Press: 3 Sets for 8, 8, 6 reps
  • 1. Set up for the incline bench by setting the bench to an angle of between 30 and 40 degrees (30 is preferable as anything higher than that will use your shoulder muscles too much) and loading on the weight you want to use.
  •  2. Lay back on the bench and grasp the barbell with a wider than shoulder width overhand grip (palms facing your feet).
  •  3. Take the barbell off the rack and slowly lower the barbell down to the top of your chest as far as possible without touching your body.
  •  4. Pause, then slowly raise the back back to the starting position (do not lock your elbows out)
• Decline Bench Press: 3 Sets for 8, 8, 6 reps
  • 1. Set up for the exercise by loading on the weight you want to use and setting the decline bench to an angle of around 30 degrees.
  •  2. Lay back on the decline bench with your legs/ankles firmly secured on the padding.
  •  3. Take the barbell off the rack and hold it straight up in front of you.
  •  4. Slowly lower the barbell down towards your lower chest as far as possible without hitting your body.
  •  5. Pause, then slowly raise the barbell back to the starting position without locking the elbows out.
• Dumbell Flys: 3 Sets for 8, 8, 6 reps
  • 1. Take dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs.
  •  2. Lay back on the bench and extend your arms out, holding the dumbbells above your body with a neutral grip (palms facing each other). (the dumbbells should not be touching) Bend your arms slightly (this is the starting position)
  •  3. Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only, keep your arms slightly bent.
  •  4. Once the dumbbells get about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down.
  • TRICEPS
    • Tricep Extension: 4 sets for 10, 8, 8, 6 adding weight as you decrease reps
      • 1. Set up by attaching a straight bar/angled bar to a high pulley
      •  2. Keep your back straight and lean forward very slightly, grabbing the bar with an overhand grip (palms facing down) at shoulder width apart.
      •  3. Keep your upper arms straight and tucked in close to your body. Your forearms should be around parallel to the floor lifting the weight slightly off the stack. This is the starting position.
      •  4. Push the bar downward moving only at your elbows. Continue pushing until your arms are fully extended.
      • 5. Pause for a moment and then slowly return the bar to the starting position.
• Tricep Dip: 3 sets for 10 reps each
• Tricep Dip Bench: 3 sets for 8 reps each
  • 1. Set up by placing 2 flat benches parallel to one another to around 4-5 feet apart
  •  2. Put your heels on the edge of one bench and your hands on the edge of the other bench. This is the starting position for the exercise.
  •  4. Keeping your body close to the bench, slowly dip down until your elbows are at the same height as your shoulders.
  •  5. Slowly push back up, squeezing through the triceps.

Tuesday: Back

• BACK
  • Chin Up: 3 sets for 8 reps
    • 1. Grip a chin up bar using an underhand grip with your hands about 6-10 inches apart.
    •  2. Lower your body down so that you’re hanging from the bar. This is the starting position.
    •  3. Slowly pull yourself up until your chin is above the bar, and then lower right back down to the starting position.
• One Arm Dumbbell Row: 3 sets for 8 reps
  • 1. Set up grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
  •  2. Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
  •  3. Using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight. This is the starting position.
  •  4. Slowly pull the dumbbell up as far as possible. Pause and squeeze your shoulder blades together, and then slowly lower the dumbbell back to the starting position.
• Seated Row: 3 sets for 10, 10, 8 reps
  • 1. Attach a close grip bar or V-bar to the seated row machine.
  •  2. Grasp the bar with a neutral grip (palms facing in).
  •  3. Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
  •  4. Keeping your body in position, pull the handle into your stomach.
  •  5. Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.
• Bent Over Barbell Row: 3 sets for 8 reps
  • 1. Stand with your feet at around shoulder width, bend at the knees, and squat down to grip the bar with and overhand grip (thumbs at the bottom) and your hands wider than shoulder width apart.
  •  2. Keeping your back straight, stand straight up so you’re holding the bar in front of you against your waist.
  •  3. To get into the starting position bend your knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change throughout the set.
  •  4. Pull the bar up to just below your chest and squeeze your shoulder blades together at the top of the movement.
• Lat Pull Down: 3 sets for 10, 10, 8 reps
  • 1. Set up by attaching a wide grip bar to the machine and grasp the bar with an overhand grip at wider than shoulder width apart.
  • 2. Keeping your back straight, eyes facing forward, and without leaning back, slowly pull the bar down to your upper chest. Do not let the bar touch your chest.
  •  3. Pause, and slowly lower the weight back to the starting position. Do not let the weight touch the stack

Wednesday: Biceps

• BICEPS
  • Standing Barbell Curl: 4 sets for 8, 8, 7, 6 reps
    • 1. Grasp a barbell at around shoulder width apart using an underhand grip (palms facing up).
    •  2. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
    •  3. The bar should not be touching your body.
    •  4. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
    •  5. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
• Close Grip Preacher Curl: 3 sets for 8, 8, 6 reps
  • 1. Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated.
  •  2. Sit on the preacher bench and grip the EZ bar with your hands shoulder width apart using an underhand (palms facing up) grip. (note: You can use a wide or narrow grip on this exercise)
  •  3. Keeping your back straight and eyes facing forward, take the weight off the rack so that you’re supporting it with your arms slightly bent. This is the starting position.
  •  5. Slowly bring the weight up until your forearms are at a right angle to the floor.
  •  6. Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position.
• Incline Dumbbell Curl: 4 sets for 8 reps each
  • 1. Set the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
  •  2. Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding (you should be holding the dumbbells with an underhand grip, palms facing up)
  •  3. Take up the slack in your arms by slightly bending them, as this will put tension on the biceps. This is the starting position for the exercise.
  •  4. Keeping your elbows fixed, slowly curl both the dumbbells up as far as possible.
  •  5. Squeeze the biceps, and then slowly lower them back to the starting position.
• Concentration curl: 4 sets for 8 reps each
  • 1. Grab the dumbbell  with your left arm and sit on the end of a bench.
  •  2. Position your feet at slightly wider than shoulder width apart.
  •  3. Place the back of your upper left arm on the inside of your left thigh.
  •  4. Put your right hand on your right knee for support. You will use your left thigh as a back rest throughout the movement.
  •  5. Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible.
  •  6. Squeeze the bicep hard, and then slowly lower it back to the starting position

Thursday: Shoulders

• SHOULDERS
  • Machine Shoulder Press: 3 sets for 10 reps each
    • Set a bench down in the smith machine and adjust the back to a 90 degree angle.
    •  2. Sit down on the bench and adjust the position so that the bar comfortably comes down just in front of your face.
    •  3. Next, add the weight you want to use and sit down on the bench.
    •  4. Un-rack the weights and bend your elbows slightly. This is the starting position for the movement.
    •  5. Slowly lower the weight down until the bar is just below chin height, pause, and then raise the bar back to the starting position without locking your elbows out at the top of the movement.
• Dumbbell Reverse Flys: 3 sets for 8-10 reps
  • 1. Grab a set of dumbbells and sit on the end of a flat bench with your knees together.
  •  2. Place the dumbbells between your feet and the end of the bench.
  •  3. Lean over until your chest is resting on your thighs (or as far as you can go).
  •  4. Grasp the dumbbells with your palms facing inward and pick them up of the floor. This is the starting position for the exercise.
  •  5. Keeping your arms slightly bent and rotating at the shoulders only, slowly raise the dumbbells up following a semi-circle path.
  •  6. Raise them as high as they can go, and squeeze your shoulder blades together.
  •  7. Pause, and then slowly lower the weight back to the starting position.
• Military Press: 4 sets for 10 reps each
  • 1. Stand facing the barbell with your feet at around shoulder width apart.
  •  2. Grasp the barbell using a overhand grip (palms facing the floor) with your hands at around shoulder width apart.
  •  3. Keeping your back straight, pick up the bar off the floor and raise it to your shoulders, and then above your head. This is the starting position for the exercise.
  •  4. Keeping your back straight and upright (don’t lean back), slowly lower the bar down until it almost touches your upper chest.
  •  5. Pause, and then slowly raise the barbell back up without locking the elbows out at the top of the movement.
• Dumbbell Lateral Raises: 3 sets for 10 reps each
  • 1. Grab a set of dumbbells and stand straight up with the dumbbells at your sides.
  •  2. Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
  • 3. Slowly raise the dumbbells up to around shoulder height. It’s important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
  • 4. Pause at the top of the movement, and then slowly lower the weight back to the starting position
• Dumbbell Shrugs: 3 sets for 10 reps each
  • 1. Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides.
  •  2. Let your shoulders “sag” down as far as possible.
  •  3. Keeping your body fixed, slowly shrug your shoulders straight up as high as possible (don’t rotate back or forward!).
  •  4. Pause for a count of 1-3, and then slowly lower the dumbbells back to the starting position
• Upright Rows:
  • 1. Stand facing barbell with your feet at around shoulder width apart.
  •  2. Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder width apart.
  •  3. Pick the bar up, bending at the knees and keeping your back straight.
  •  4. Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body as possible (you should pull the bar up to around chest height – nearly touching your chin).
  •  5. Pause, and then slowly lower the bar back to the starting position.

Friday: Legs

• LEGS:
  • Squat: 5 sets for 10, 8, 8, 6, 4
    • Feet shoulder width apart and squat until parallel with the floor
• Leg Extension: 3 sets for 12 reps each
  • Hold for a count of 1 while squeezing your quads, and then slowly lower back to the starting position. The weight should not touch the stack.
• Leg Curl: 3 sets for 12 reps each
  • 1. Squeeze the hamstrings and curl the weight up as far as possible.
  • 2. Squeeze the hamstring hard, and then slowly lower the weight back to the starting position.
• Standing Calf Raise: 4 sets 12 reps each
  • 1. Grasp a barbell and place it across the back of your shoulders. Make sure the bar sits across the muscles in your upper back, not your neck.
  •  2. Stand up on the block with the balls of your feet on the edge.
  • 3. Keeping your balance, raise your heels off the floor.
  •  4. Squeeze the calves, and then slowly lower your heels back down as far as possible without letting them touch the floor.
• Seated Calf Raise: 4 sets for 12 reps each

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Ever notice how when the bread comes out before your meal you can eat roll after roll without stopping? Restaurant bread is typically high in calories and low in fiber so it won’t fill you up as much as other food options. An easy way to avoid these unnecessary extra calories is to ask the waitress or waiter not to bring out the bread basket or chips. If it is not in front of you then you won’t have a hard time saying no!

If you’re absolutely starving and can’t wait for your meal then go ahead and order a quick appetizer like a shrimp cocktail or mussels that are high in protein, low in carbs and will curb your hunger until your main course arrives!

Most of the time, eating the bread is just a way to pass time so one roll easily turns into five before you even take notice. Avoiding the bread all together is the best choice, but if you are eating out for business and feel obligated to take a piece of bread then head for a breadstick instead since they are the lower calorie option. Be conscious of how much you are eating if you can’t avoid it and always place your portion on your plate. Don’t allow yourself to eat more than one portion by reminding yourself that you have a whole meal on the way. If you are aimlessly reaching into the basket, chances are you’ll lose track and end up regretting it later!

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That’s right… PROSUPPS is going Global!!! We Want to give special shootout to everyone who stopped by at the CHFA Convention this weekend! Thanks for all the continued support as we continue to GROW! Results… Period!

True North Nutrition, Canada’s premier distributor, and ProSupps, the fastest-growing new supplement company in the US, are pleased to announce their newly minted partnership, with plans to launch its cutting-edge products to the European markets. The first two products, Dr. Jekyll and Karbolic, are set to launch in October. T.J. Humphreys and the seasoned ProSupps team, with over 40 years of combined industry experience, took up where their founder, the late IFBB Pro Art Atwood left off. With an insanely hot new look and a complete brand overhaul, ProSupps is taking the supplement industry by storm by unveiling a complete assortment of highly engineered sports nutrition products. ProSupps’s flagship product, Karbolic, hit the US markets in February and has been touted as the most innovative carbohydrate supplement in the industry. With the recent controversy surrounding DMAA, the company took a unique marketing approach and developed two pre-workout concoctions; Dr. JEKYLL, the “controversy-free” pre-workout, is loaded with anabolic compounds such as L-Leucine, HMB and the novel pump agent Agmatine Sulfate, and is 100% DMAA and PEA FREE. Mr. HYDE, the “evil” formula, is very stimulant and focalagent rich for extreme energy, and also contains Agmatine Sulfate but is DMAA-FREE as well. “Having known of True North Nutrition for many years, I cannot think of a better partner for ProSupps,” explains T.J. Humphreys, “I fully intend to mimic the explosive growth we have had in the US overseas with our new partnership.” ProSupps is known for its high-end labels, instore graphics, and edgy look, all of which will be provided to retailers across Canada. “At True North, our vision has always been to provide our retail client partners with the highest quality and most innovative brands in the nutritional supplement industry. ProSupps has emerged as a rising star in the industry, and we are very excited to partner with them in developing the Canadian market with their proven brands and efficacious products.” Quotes Marc Curcio, Director of Sales for True North Nutrition.

For more information on ProSupps, contact info@prosupps.com For more information on True North Nutrition, call toll free 1.800.261.4223 or email customerservice@truenorthnutrition.com

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