|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.
Scientists get couples into the lab and looking at their stress levels while they have “difficult” conversations, finding that couples that deal with stress with positive emotions like laughter become less stressed, and tend to stay together for longer.
AdWords puts advertising higher up Google's search results and on other websites. The advertiser only pays when someone clicks on one of these links.
'It is absolutely perfect, absolutely pure externally and internally. It is almost a dream,' said Jean-Marc Lunel, senior international specialist of Christie's jewellery department.
Enthusiastic supporters of the idea of a “universal basic income” for all citizens, meanwhile, will look to Finland where a trial is now well under way. In France, Emmanuel Macron will try to tread a delicate line in 2018 as he reforms the labour market, hoping to inject flexibility without increasing insecurity or incensing the unions.
James Bond Themes 9. "The Man with the Golden Gun" by Lulu
But there's no escaping Bangkok's allure: a vibrant urban and culinary scene and proximity to some of the world's most beautiful beaches and islands.
The Tsinghua-Insead EMBA programme, launched in 2007, entered the FT rankings with a bang in 2012, going straight into fourth place with its very first cohort. The programme has since been ranked second, third, and finally has achieved first place in the rankings this year.
2. The new one childplus policy will substantially raise the birth rate, contributing up to 2million new children to the 2014 economy, a 15 percent one-year lift that willonly further boost consumer morale and spirit.
The sketch of a monkey in an ink painting was made by Chinese contemporary artist Han Meilin, who also designed the "Fuwa" mascots for the 2008 Beijing Olympic Games. The ink painting was deemed "cute" by most web users, and represents a traditional art style. The program producer named the monkey "Kang Kang", which means "healthy" in Chinese.
Turkey's Deputy Prime Minister Numan Kurtulmus said Turkish authorities were in contact with those in Iraq.
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.
The thing about the Mavericks is that this is not at all how Dirk should go out. That team has been so solid his entire career. To have a busted season now is painful. Maybe he ought to have joined Kobe, KG, and Big Fundamental last summer.
France continues to hold the position as Germany's second largest trading partner in 2016, according to data from DIHK.
淄博130家建陶企业要搬迁 实现三年大变样 - 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.
“纽约人正逐渐意识到，这一漫长的繁荣期已对我们眼中的经典纽约市容造成了破坏，”历史街区保护委员会(Historic Districts Council)的执行董事西蒙·班考夫(Simon Bankoff)说，他同时指出，2015年将是纽约市通过《地标建筑保护法》的50周年。“环顾左右，那些总被我们认为是一成不变的东西，却都在纷纷关门闭户。”
During the 40 days of Chunyun period, the inter-city transportation faces great challenges. The demand for tickets far exceeds the supply. Various measures are adopted to alleviate the problem by opening many temporary trains (numbers starting with letter L), extending the working hours of booking office and opening up more booths.
In terms of individual commodities, coffee prices, which are trading at about $1.62 a pound, are expected to decline significantly, with an especially bearish outlook on arabica coffee.
The most badass super-villains assigned to protecting people, that's Suicide Squad for you. A government agency called A.R.G.U.S recruits villains to perform dangerous tasks that in turn reduces their prison sentence. The task force includes Joker, Deadshot, Harley Quinn, Boomerang, Killer Croc and several other villains from the DC Comics universe.
11. 另外26部我喜爱的影片——为什么不呢？其中很多影片本可以跻身我的十佳之列的。《迷失1971》(’71)、《艾米》(Amy)、《失常》(Anomalisa)、《骇客交锋》(Blackhat)、《芝拉克》(Chi-Raq)、《机械姬》(Ex Machina)、《实验者》(Experimenter)、《诉讼》(Gett: The Trial of Viviane Amsalem)、《恐龙当家》(The Good Dinosaur)、《伟人》(The Great Man)、《头脑特工队》(Inside Out)、《奋斗的乔伊》(Joy)、《洛杉矶消逝的风景》(Lost Landscapes of Los Angeles)、《魔力麦克2》(Magic Mike XXL)、《办公室》(Office)、《结果》(Results)、《荒野猎人》(The Revenant)、《西默简介》(Seymour: An Introduction)、《小羊肖恩》(Shaun the Sheep Movie)、《女间谍》(Spy)、《冲出康普顿》(Straight Outta Compton)、《橘色》(Tangerine)、《廷巴克图》(Timbuktu)、《生活残骸》(Trainwreck)、《白色上帝》(White God)及《狼群》(The Wolfpack)。
Sample Supplement Plan
- How has your trip to the US sofar this summer?
- 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.
It's hard enough for NBA defenders to stop Rose, so just imagine how ridiculously hard that must have been back in high school with Rose being nearly the same size that he is now.
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 自买自卖转按揭 一线楼市场外配资助长投机潮.