|Tuesday||Wednesday||Friday||Saturday or Sunday|
|Chest (hvy)||Quads (hvy)||Chest (light)||Back (hvy)|
|Triceps (hvy)||Hams (hvy)||Triceps (hvy)||Biceps (hvy)|
|Shoulders (light)||Shoulders (hvy)|
- Abs on Wednesday and Saturday/Sunday
- Calves - 1 exercise up and down the weight stack for 15 reps per set Tuesday & Friday. No more than 8 sets.
All Protocols are Sets x Reps
Incline Bench Press- 6 x 6
Flat DB Press- 6 x 6
High Pulls- 4 x 4
Pressdown- 4 x 10
Click here for a printable log of Tuesday.
Leg Press- 6 x 6
Squats- 6 x 6
Hack Squat- 6 x 6
Leg Curl- 5 x 8
Leg Extension- 4 x 10
Click here for a printable log of Wednesday.
Shoulder Press- 6 x 6
Lying French Press- 6 x 6
Click here for a printable log of Friday.
Saturday or Sunday:
Medium Grip Pulldown- 6 x 6
Seated Good Morning- 6 x 6
Barbell Curl- 6 x 6
Preacher Curl- 6 x 6
Click here for a printable log of Saturday or Sunday.
8. Ford Motor
Italy, one of the eurozone’s weaker economies, received the most investment of any EU nation from Chinese companies. That was largely down to a $7.9bn deal between Pirelli and ChemChina. France was the number two country, receiving $3.6bn of investment through a string of big deals in the tourism and infrastructure sectors.
Three of former US president Barack Obama's tweets were among Twitter's list of 10 most retweeted this year, while none of current US President Donald Trump's tweets made the list.
Marlohe will shoot the Malick film concurrently with the ongoing press tour for Skyfall.
有趣的是，“真诚的问候”(unfeigned regards)又重回我们的视野——人们现在可以在印度服务中心的邮件上见到这一18世纪末的流行语。而更胜一筹的是这个签名，一个周五我收到了一则消息，末尾处写到：“周末好”(weekend well)。我差点将最佳名词使动用法奖也颁给它，不料最后一刻却杀出一匹黑马，一位顾问无意中说了句：“我们能把那件事冷毛巾一下吗？”(Can we cold towel that?)
Exports had risen in renminbi terms last month as well, up 5.9 per cent. But when valued in dollars they grew only 0.1 per cent year on year to $196.8bn. Still, that was well above expectations of a 5 per cent fall after contraction had softened somewhat in October to 7.3 per cent.
He said game and live-broadcast apps currently hosted by Tencent don't require real-name registration, but the company is considering establishing a platform for parents to monitor their children's behavior.
Hong Kong has topped the list for the past seven years -- since its first appearance in the survey.
The unexpected drop in 2013 came in spite of new policies--such as the city's 72- hour visa waiver for transit passengers--that were introduced in an attempt to nurture China's tourism industry.
Speed Bench Press - Lower the bar in a controlled manner and explode up as fast as possible with the bar. Do not bounce off your chest but explode. Speed is the whole key to this exercise - it is far more important than the weight.
He slipped a note through the door with the message "People stuck inside, please ask the property management for help," and hoped someone would pick it up and act on it.
Hartz started Eventbrite, an online ticketing platform, with her now-husband Kevin in 2006. Since its founding, the company has raised $140 million from firms like Sequoia Capital and Tiger Global Management and reached $2 billion in gross ticket sales this September. Entrepreneurship forced Hartz to appreciate candid and collaborative conversations. "I had to learn how to ask for help," she says. "Everyone always thinks it's brave to go out alone, but I think it's even braver to put yourself out there in front of others, and to figure out how to work together."
2015财年涂料巨头净利润大幅增长 - This exercise is for triceps power. Lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips.
For generations, working-class whites were doubly blessed: they enjoyed privileged status based on race, as well as the fruits of broad economic growth.
The unemployment rate has plunged over the past three years to 5.8% from 8.6%, but almost nobody, including the Federal Reserve, thinks the labor market is really that healthy.
最佳迷你剧集/电影类导演：苏珊娜?比埃尔(Susanne Bier)，《夜班经理》(The Night Manager)
Slice stems at a 45 degree angle.This leaves a larger exposed area so blossoms can absorb as much water as possible, and also allows stems to stand on point, s
Sample Supplement Plan
- Holly Hunter reportedly keeps her best actress award, which she won for her portrayal of Ada McGrath in the 1994 New Zealand film, The Piano, at the New York offices of Joel and Ethan Coen. It sits alongside the statue Frances McDormand won for her role as the heavily-pregnant local police chief with the insatiable appetite, Marge Gunderson, in the Coens’ 1996 film Fargo.
- 4 Ultra 40, 4 Mass, 1 Multiple Enzyme Complex with each meal
- Muscle Synergy: 8 first thing in the morning; 8 more - 30 minutes prior to workout; and 8 Muscle Synergy immediately following your workout. On non-training days, take Muscle Synergy twice - 8 in the morning and 8 more mid afternoon.
- Glutamine Select: Sip 3-4 scoops mixed in water during training
- Creatine Select: 1 scoop with each meal for 5 days. For the next 5 weeks take 1-2 scoops daily. *On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days - 1 scoop.
Leatrice Eiseman, the executive director of the Pantone Color Institute, said the joining of the two colors reflected “a soothing sense of order and peace” — presumably an attractive thing to incorporate into a product at a time of insecurity and global turbulence. It also implies that there is no line between “us” and “them.”
This was never more powerful than when he talked publicly for the first time about his sexuality.
Sample Nutrition Day
- 2 beef patties or 6-8 oz. lean beef or turkey
- 1/2-cup oatmeal or 1 serving grits or 1¼ cup Simply Potatoes
- 2 whole eggs + 4 whites
- 2 slices rye or sourdough bread (sourdough and rye are slow digesting and low glycemic carbs)
- 1 piece fruit (1/4 cantaloupe, 1 grapefruit, 1 orange, 6 strawberries)
- Try mixing 1/2 cup blueberries and 1 scoop Ultra Size Vanilla in oatmeal - it's awesome!
- ¾ - 1 pound Roast Beef
- 2 slices provolone cheese
- 2 slices rye bread
- 1 apple
- Shake Option: 2 scoops Ultra Size, 3 scoops Mass Maker in 16 oz. water
- Pudding Option: mix 1-cup cottage cheese
- 2 scoops Ultra Size, 1 scoop Mass Maker, 1 banana in a bowl
- 10 oz. chicken or other lean meat
- 1 cup cooked rice or 9 oz. sweet potato
- 1-2 cup vegetables or stir-fry
| Food Nutrient Database
Find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile. This database contains data from the U.S. Department of Agriculture, Agricultural Research Service.
Click here to learn more.
- Same options as Meal #2
- 10-12 oz. chicken breast or tenderloins, 1 can green beans, 6 oz. red or sweet potato or 3/4 cup cooked rice
Meal 6 (before bed)
- 2 scoops Ultra Size, 2 TBS cream
- or 1-cup cottage cheese mixed with 2 scoops Ultra Size or 3 whole eggs, 9 whites, 1-2 cups omelet veggies
- 4 scoops Mass Maker, 1 banana, 1 scoop Ultra Size mixed in 12-16 oz. water
If you are not accustomed to eating this much food, start gradually. Eat the foods listed but smaller portions. Then slowly increase your serving sizes to the amounts listed. Remember, nutrition is 80% of your quest for power and muscle.
Good luck. I added nearly 15 pounds of lean mass in just six weeks on this program. Please e-mail me your questions at 房价连涨三月尚未完全释放 一二线房价上涨压力大.