|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.
The raised decoration shows a cartouche — an oval frame around Egyptian hieroglyphics indicating a royal name. Above the frame archaeologists could make out the symbol of an eye and that of a cobra.
We learned about the power of human ingenuity in our solar system’s deep reaches.
20. 对电影爱好者的最佳建议。8月学者韦勒·温斯顿·迪克森(Wheeler Winston Dixon)发出了警告：“如果你上亚马逊，看到什么精彩的黑白电影卖三美元，或者其他什么外国电影和鲜为人知的电影，赶快买下来，因为它就要绝版了，他们不会再出版它们了。”成千上万这种VHS格式的电影不会被做成DVD格式或蓝光格式，迪克森警告说。而下载的美丽新世界（又名电子销售）明年将是好年头。
Theresa May is still facing resistance from within her own party. Vince Cable, the Liberal Democrats’ sage and leader, still thinks Brexit may not really happen.
According to Putin's most recent income declaration, he earned roughly 8.9 million rubles ($137,000) in 2015.
2. Will China's stock market climb back to 6,000 points?
syn＝same，drome一次流出－一次流出相同症状－综合症状syn＝same；drome＝drone（n 雄蜂；v 嗡嗡作声）－同样的症状嗡嗡的过来－综合症状
Misrepresenting your credentials or intentionally plagiarizing, lying on time sheets or billable hours, misusing expense accounts or abusing company credit cards, stealing the kudos for a co-workers' accomplishments, or otherwise robbing your employers blind can all cost you your job.
It was unearthed by archaeologists in 2012 and has since been kept at the Yizheng Museum. It is not shown to the public.
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 year-on-year terms prices rose in 65 cities and fell in five.
China Mobile, supply chain rumors are emerging about Apple’s next significant product releases. Digitimes reports that according to “sources from the upstream supply chain, ” Apple is planning to release a 5-inch iPhone 6 “phablet” this coming May and a large tablet in October.
全国八成“大棚房”问题完成整改 - 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.
Martha Cherry took a cigarette out of her mouth, murmured, "I've been there," and resumed smoking. Marc was in shock (which, let's face it, is a pretty healthy response when you realize your own mother may or may not have had thoughts of murdering you while you bathed). He realized for the first time how desperate and lonely it could be to be a housewife. He realized then and there that he was upon a very good idea for a TV show. This conversation was the birth of Desperate Housewives.
What Separates Wolves From Dogs
“These are turbulent economic times, and yet we see Chinese companies acting with confidence and continue to make major moves in Europe and North America,” he said.
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.
There are few chief executive decisions that drew more attention this year than Yahoo(YHOO, Fortune 500) CEO Marissa Mayer's work-from-home ban. The policy was initially seen as highly controversial and had a lot of people upset because of its perceived lack of flexibility.
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 一季报业绩预增多 LED行业风光正好.