|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.
- 70城房价环比全止涨 楼市政策托底力度将加大
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.
We learned that nothing brings people together like the sun hiding behind the moon.
Although no North American cities feature in the top 20, the EIU said the cost of living in New York had risen relative to other places in the United States. It shares 27th position as the most expensive US city with Los Angeles.
In one example, Christie’s was offering the mid-18th-century canvas “Rebecca and Eliezer at the Well” by the Venetian artist Francesco Fontebasso at a low estimate of 120,000. The pleasant piece of rococo decoration had been bought at auction in 1990 for $286,000, according to Artnet. At the Dec. 8 sale it fell to a single telephone bid of 115,000, about $170,000, before fees. Investors do not expect to incur a loss of about 40 percent a quarter century after buying a Warhol or a Basquiat. Reselling an old master can be even harder when that painting has been languishing in a dealer’s gallery.
"They are fairies. Can’t they do something else except falling in love?" another Douban user Amy said.
Five programmes feature in the pre-experience ranking for the first time. The highest new entrant is Lee Kong Chian School of Business at Singapore Management University. The school came second in terms of the international mobility of its graduates, and is the first school to feature in both pre-experience and post-experience rankings.
"It may affect them for life," Dershowitz said.
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.
Mr Erdogan’s escalation comes in the midst of a vitriolic tit-for-tat between Ankara and The Hague, which began at the weekend after Dutch officials barred Turkish ministers from campaigning in Turkish communities inside the Netherlands.
A total of 61 IPOs were launched on the Shanghai and Shenzhen stock exchanges, down 67 percent on the same period last year. About 28.8 billion yuan (4.3 billion U.S.dollars) was raised, down by 80 percent.
香港批准征收一手房空置税 分析:对房市影响有限 - 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.
Will China’s reported gross domestic product growth surpass 6.5 per cent
The singer/songwriter Dua Lipa has been steadily releasing a string of singles since 2015, beginning with the flirty "Be the One" and finally hitting the jackpot with "Hotter Than Hell" – both collected here on her debut album.
特斯拉(Tesla) Model 3s的产量会超过25万辆吗？
Sample Supplement Plan
- 北京正努力在年底前完成《区域全面经济伙伴关系协定》（Regional Comprehensive Economic Partnership，简称RCEP）。该协议长期以来被称为中国面对《跨太平洋伙伴关系协定》（Trans-Pacific Partnership agreement，简称TPP）的对策，以及代表了中国争取区域贸易霸权的努力。
- 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.
Europe is finally recovering. Japan is also making significant progress. And emerging economies like India, China as well as Indonesia and others, their economic growth rates is likely to be maintained at high levels or likely to accelerate,” he said.
‘Faultless performance, you are stunning and you could win this competition,’ Amanda said.
In an interview with Yicai magazine last week, the chairman of China Construction Bank pointed to the rising tide of non-performing loans as the biggest problem confronting China’s banks.
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 人造板甲醛释放量标准将提高.