|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.
Obama defeated Romney in a series of key swing states despite a weak economic recovery and persistent high unemployment as U.S. voters decided between two starkly different visions for the country。
1. Bubble With No Name Yet triggers the biggest crash in 30 years
You're the best present I ever received.你是我所收到的最好的礼物。
A lone European telephone bidder paid a top price of 9.1 million for a smaller 1825 version of John Constable’s admired but difficult-to-love 1824 vertical landscape, “The Lock,” that had been in the same British family since 1855.
Sometimes bosses suck. But if your boss sucks all the time and takes advantage of your time, it's time to find a new job.
Despite China's rise, an "innovation divide" persists between developed and developing countries amid increasing awareness among policymakers that fostering innovation is crucial to a vibrant, competitive economy.
"We're excited to have these talented artists showcase the powerful contribution music makes to filmmaking," the show's producers Michael De Luca and Jennifer Todd announced in a statement on Friday. "It's a privilege to welcome them to the 90th Oscars stage."
As economic growth has slowed, policymakers have become increasingly concerned about the pace of lending. Banking assets increased by more than Rmb72tn ($11tn) last year, according to figures from the banking regulator.
This post is in partnership with Time. The article below was originally published at Time.com
At its own auction the following evening, Sotheby’s achieved a far more respectable total of 22.6 million with fees, although it was just above the low estimate of 21.8 million based on hammer prices. Of the 44 lots offered, 15 did not sell, or 34 percent.
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.
信用租房套路多 一不小心“被网贷” - 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.
Federica Mogherini, the EU’s foreign policy chief, and Johannes Hahn, the bloc’s enlargement commissioner, have also weighed in, criticising Mr Erdogan’s proposed constitutional changes and his recent rhetoric.
"Why do the slaves all dress in white and look like fairies in this drama? Plus they even ran faster than horses. Is it reasonable?" user Shiweitian said.
Kristen Stewart definitely did some 'butt' kicking at the Nickelodeon Kids' Choice Awards 2013 on Saturday. The star strutted down the purple carpet in a dazzlingly deep blue and black top and tiny shorts that had a miniscule checkerboard pattern. Kristen was nominated for two awards at the live show - Favorite Movie Actress for The Twilight Saga: Breaking Dawn - Part 2 and Favorite Female Buttkicker for Snow White and the Huntsman.
10. China watchers inthe United States will continue to postulate China’s declining growth rate inthe face of evidence that it is stable at over 7%. China will grow fasterin 2014 than in 2013.
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.
A video of Bi Fujian, a popular television host, poking fun at a song from a Cultural Revolution-era opera about the Chinese civil war, with his own critical asides about Mao and the Communist Party, appeared online in April. Despite the government's efforts to contain its spread, it circulated widely, with some commenters defending Mr. Bi's opinions and his right to express them.
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 探析：互联网背景下的家居市场将存在哪些机遇？.