|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.
- 线上线下互动忙 家居卖场花样多
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.
These contraptions, including a nano-sized car, are so small that they’re invisible to the human eye.
The number of country rankings published this year rose to 42, up from 38 last year. The newly featured countries are Argentina, Mexico, Pakistan and Romania.
Paris is the only Eurozone country in the top 10, and sees a drop of three places, which the report says may be due to falling confidence in the euro.
Experts say that 2016 was a remarkable year for the Chinese film industry as it realized growth while facing multiple challenges including the rapid development of the internet, the increasingly sophisticated tastes of Chinese audiences, and the economic downturn in the country.
Premiered in August, the 48-episode TV series is a fictional story, with a plot centering on struggles and romance during the Qin Dynasty (221-206 BC).
8. Greenland sharks live for a very long time
比特币区块被讨论得最多的一项潜在用途，是去中心化的打车服务“Uber”。客户无需使用特定软件，就能订车并直接向司机付款，去掉中间商。（Uber创始人特拉维斯o卡兰尼克，抱歉）区块能用于各种用途，从储存安全文件（去中心化的的Dropbox）到“水印”技术，水印技术是指某块特定的比特币能包含比如你房子的房契。Digital Currency Group投资主管赖安o希尔基斯表示：“区块将催生数十年的创新。这可能催生零阻力股票发行、所有权转让以及智能合同。而上述事物共同构成了经济的支柱。如果你想创建分散管理的优步、Dropbox以及Facebook，你可以重塑互联网。”Digital Currency Group由前SecondMarket创始人巴里o希尔伯特创办。
Confidence and a good elevator speech can take any pitch to the next level. The first marketing any company experiences comes from its founder. Spend time learning how to share your vision without coming across as “salesy.” Don’t be afraid to ask for the sale, but remember: the client is always the focus.
第一次出现在人体内。禽类可能是病毒来源。Appeared for the first time in humans. It caused illness in two children in Hong Kong, with poultry being the probable source.
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.
"According to our survey last year, only 0.6 to 0.7 percent of students at universities were thinking about starting their own companies. The number among vocational school students was as high as 2.2 percent. However, the idea of vocational students starting businesses is related more to creating jobs for themselves, and the majority of them have chosen to have online shops."
CANCER: THE EMPEROR OF ALL MALADIES (PBS, March 30) Barak Goodman (“Scottsboro: An American Tragedy,” “My Lai”) is the director and Ken Burns is an executive producer of this six-hour series based on the Pulitzer Prize-winning book “The Emperor of All Maladies: A Biography of Cancer” by Dr. Siddhartha Mukherjee.
木柜等家具未标原产地遭韩国进口商退运 - 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.
*Guest Actress in a Comedy Series: Tina Fey and Amy Poehler, “Saturday Night Live”
5. The top 300bureaucrats will rally behind Xi’s reforms and these bold new programs, backingthe central government while bringing these ambitions to their provincialgovernments and setting parallel growth goals at home. Detailed plans forreform and accelerated growth will be set, and then promptly executed, ingeographies across China. We expect the tier three and four markets torally again this year, growing faster than tier one and two cities.
Sample Supplement Plan
- 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 was the age of wisdom, it was the age of foolishness…
8) I am a closed kind of person 0 1 2 3 4
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 网传无锡楼市反其道而行：边限购边补贴买房者.