|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.
- 海口三亚再被住建部约谈 楼市调控将进一步完善
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.
Since you will be spending so much time in your office space, you should be comfortable enough to enjoy what you do. A comfy chair will keep you pleased throughout the day. We recommend the Allak Swivel Chair, $59.99, at Ikea.com. If you need music to keep your mind stirring, we recommend the Sound System iPod Speaker, $220, at UrbanOutfiters.com.
It was there in Rossella Jardini’s Moschino, from the bows and bouffants of spring-summer 2009 to the Mary Quant-inspired spring 2013 collection.
The illustration on Google's homepage on Monday may look pretty whimsical, but it's spotlighting a very serious issue: clean water. Not bad for an 11-year-old from Long Island.
This is second major English-language role for the French actress, who co-stars opposite Daniel Craig in Skyfall as the enigmatic Severine. The movie opens Nov. 9 in North America but already is shattering records internationally.
The fact is, Hon Lik is not the first person to invent the e-cigarette. Way back in 1963, Herbert Gilbert made the world's first device that could be used to inhale tobacco-flavored air. In Gilbert's original version, there was no form of combustion and it was free of nicotine. He later designed a prototype that used a battery to create heat. He also used different flavors of water to create steam. He presented his prototypes to different chemical, pharmaceutical, and tobacco companies, but they simply turned down his prototypes.
If the bounce is minimal and transitory it will be clear that the structural shift is under way. I hope the companies which are over invested in expensive projects and countries still overwhelmingly dependent on oil and gas revenues are ready.
The top ten billionaires rake in a net worth of approximately 505.4billion dollars.
When you are at work, you are supposed to be productive. Otherwise, it's a waste of your time and the company's money. If you are bored and surfing the web most of your work day, you may want to think about looking into job options where you'll get more stimulation and responsibilities.
Best Companies rank: 25
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.
In the three years after the death of Steve Jobs, Mr Cook, 54, has held his nerve through attacks from activist investors and a loss of faith among some that Apple could succeed without its late founder. This year has seen Apple’s chief step out of the shadows of his predecessor and imprint the company with his own set of values and priorities: bringing in fresh blood, changing how it manages its cash pile, opening Apple up to greater collaboration and focusing more on social issues.
设计师支招装修买建材八大省钱秘笈 - 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.
Benoit Battistelli, president of the EPO, said the increase in patent filings by Chinese companies reflects both their increasing expansion into Europe and the fact that China is becoming a globally innovative knowledge-based country.
Epic is not OK with ongoing cheating or copyright infringement from anyone at any age, it said.
The passion for sport utility vehicles continues and the category contributed the most to the entire market, with about 784,900 units sold, a surge of 60.5 percent year-on-year. About 261,400 multi-purpose vehicles were sold in January, a jump of 15.9 percent from the same period last year.
Sample Supplement Plan
- ●"Obama Signs Executive Order Banning The Pledge Of Allegiance In Schools Nationwide"
- 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.
Though many people associate Porsche with pure performance cars, in recent years the brand has expanded their lineup to include the Panamera, a luxury large car shown here, as well as the Cayenne and Macan SUVs. According to most reviewers, the Panamera not only lives up to the performance heritage of the Porsche’s brand, but also coddles occupants with an opulent interior and the connectivity features today’s luxury buyer demands.
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 口碑or盈利 物业公司各择其路.