|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 renewal of the 70-year term of land-use rights by urban-dwelling owners will be no problem. No application needs to be filed, there will be no preset conditions and it will not affect any deal being made over the property.
Rankings for Greece, Italy, Portugal and Spain fell dramatically because of the impact of the eurozone crisis, while Egypt, Myanmar and Saudi Arabia registered large falls in the wake of recent political and civil turmoil.
We will push forward with structural adjustment in agriculture.
18. Most Interesting Apology (tie) On Nov. 18, The Hollywood Reporter disgorged a 1,200-plus word apology for not including any nonwhite performer in its Oscar actress round table. Soon after, the director Alex Proyas and Lionsgate apologized for the lack of diversity in the cast in their new movie “Gods of Egypt.”
Then there were these cautionary tales, where a candidate
艾玛·汤普森曾因影片《霍华德庄园》(Howards End)以及《理智与情感》(Sense and Sensibility)两次获得奥斯卡金像奖，而她把小金人放在洗手间这一做法也广为人知，她说：“放在其他地方都显得格格不入，它们太大了，又金光闪闪。”而艾玛并不是唯一一个这样做的人，苏珊·萨兰登（Susan Sarandon）、莱昂纳尔·里奇（Lionel Richie）以及肖恩·康纳利（Sean Connery）都称自己把小金人放在浴室等地方。
Years of growth fuelled by access to cheap funding by virtue of low interest rates in the developed world and China’s robust appetite for commodities are seen ending, leading economists at the Bank of International Settlements to warn of negative spillovers as borrowing costs rise.
Promoting social development to ensure and improve the wellbeing of our people
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.
Joss Whedon came up with the idea of Firefly while he was on a non-working vacation. He was reading a book called The Killer Angels which told the story of soldiers in the Battle of Gettysburg. Whedon was attracted to the idea of the difficulty of the soldiers' everyday lives. He liked that the author focused on the mundane details of how people survived when they didn't have all of their needs conveniently met by modern technology and commercialism.
一线城市新房单价逼3万元 二手房成交冲历史高点 - 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.
The school ranks first for alumni satisfaction.
库克决定通过增加派息和回购股票扩大其现金返还计划，帮助缓和了与维权投资者的关系。目前它总共向股东返还现金940亿美元。最终，库克以足够的坚忍抵挡住挑战，迎来了iPhone又一波增长捷报，以及从乔纳森?艾夫爵士(Sir Jonathan Ive)的设计室诞生的新产品。
Every four years, Allianz holds an international Olympics for its sports teams. The company covers the athletes' expenses and has an opening ceremony; in 2010, the games were held in Budapest with over 70 countries participating.
Sample Supplement Plan
- 当发生问题时，库克会迅速而无情地采取行动。2012年底，苹果过早推出了有缺陷的苹果地图(Apple Maps)应用之后，库克解雇了乔布斯的亲密盟友、领导开发iOS的斯科特?福斯托(Scott Forstall)，以及前Dixons首席执行官、掌管苹果零售部门不到一年的约翰?布劳伊特(John Browett)。此举传递出一条信息：库克不会容忍业绩不佳或内部政治。
- 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.
But in year-on-year terms Xiamen prices grew at the second-fastest rate of 43.9 per cent, outdone only by Hefei, capital of Anhui province, which grew 47.6 per cent. Annualised prices once again rose in 65 cities and fell in five, suggesting that while the cost of housing may not be escalating as quickly as before, it remains widespread and relatively resilient.
Mr. Wang, the WeChat user in Beijing, said he was an avid QQ user 11 years ago but stopped using the instant messaging service because 'it didn't look very professional.' But after downloading WeChat on his smartphone he found 'most of my colleagues and friends are on it, and everyone communicates through voicemails now.'
9月，苹果iPhone 6s和6s Plus发售，在中国创下销售记录。中国占苹果公司总营收的逾四分之一。在这里，苹果的产品往往被视为地位的象征，它的竞争对手不仅有来自韩国的劲敌三星(Samsung)，还有日益流行的中国智能手机品牌华为和小米。
Two United States cities have seen significant increases in costs, with Los Angeles rising 19 places to enter the top 10.
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 建材家居企业秋收总结：几家欢喜几家愁.