|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.
Together, the world's 10 highest-paid models banked a cumulative $109.5 million between June 1, 2016, and June 1, 2017, before taxes and fees.
More than 70% said self-realization was the biggest motivation to start a business.
3. Tablets meet viruses.
你可能觉得我们对于列清单的爱好是从“十诫”继承而来，但安伯托·艾柯( Umberto Eco)的说法却正相反，“清单是文化的起源”，他写过一本书，《无限的清单》(The Infinity of Lists)，书中在讨论自己熟悉的东西时这样说道。而且，文化希望“让无限变得可以理解”，并且“创造秩序——不是永远如此，但通常都是这样”，所以才有了荷马在《伊利亚特》中的人名清单，以及你冰箱上贴着的，永远做不完的家务清单。“我们喜欢清单，因为我们不想死，”艾柯还说，这可能是对“清单体”(listicle)的最佳解释了。
As supporters kept streaming toward the Capitol building, one yelled out, “Today, a new Puerto Rico begins!” to the cheers of others, including those holding U.S. flags.
One such development is 60 Water Street in Dumbo, a 290-unit rental with a 24-hour concierge and a roof deck offering Manhattan views. Leasing begins next month, with rent for a two-bedroom starting at a jaw-dropping $6,018 a month. “People want that condo-like living, even though they’re renting and not owning,” said Jodi Ann Stasse, the managing director of new developments for Citi Habitats.
"It sounds like Harvard is intruding too deeply into the private lives of students," said Dershowitz, who has represented a series of high-profile clients, including OJ Simpson.
‘Homeland’ This Showtime espionage thriller seemed destined for irrelevance after Brody (Damian Lewis) was finally killed at the end of Season 3. Season 4 has so far turned out to be remarkably vital and exhilarating without him, this time by pitting Carrie (Claire Danes) against a beautiful, deceitful Pakistani intelligence officer, Tasneem, (Nimrat Kaur).
It came as no surprise that the likes of Emily Ratajkowski, Adriana Lima, Lily Donaldson and Petra Nemcova turned out to be the red carpet rulers on day one of the 70th Cannes Film Festival.
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.
家具零售业陷入“不促不销 促也不销”的深度调整期 - 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.
Yet for all Russia's pretence about a rebalancing of priorities towards Asia, since the fallout over Ukraine, it still measures itself against the West, and America in particular.
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.
你是否一直有一个作家梦，但又不知道从何着手？那么你是否考虑过自助出版呢？感谢亚马逊，这种想法已经成为可能。亚马逊的Kindle Direct Publishing工具可以让你自行制作电子书，CreateSpace能够帮助制作纸质书籍，而ACX则是有声电子书的制作部门。我在出书时曾使用过这三款软件。
The pickup in consumption in turn will entice businesses to hire and invest more to keep up with rising sales. The result: The U.S. is likely to grow more than 3% for the first time since 2005.
The ranking is based on surveys of schools and alumni who graduated in2011. This edition gives a snapshot of alumni’s situation compared with when they started the programme.
Sample Supplement Plan
- 昔日影坛风光无限米高梅公司重组计划已获得批准，电影公司将由望远镜娱乐公司( Spyglass Entertainment )掌舵再次出发。而MGM也将不会在作为电影电影发行公司，而仅仅是一个制作公司。这使得第二十三部《007詹姆斯-邦德》电影问世日期更加具体化。
- 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.
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 南京完成240个老旧小区整治 破落户变高大上.