|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 EFFECT OF RAPID CHANGE
There is "credible evidence" Justin Bieber fathered a child after a backstage encounter with an older female fan, her lawyers have claimed. 一名女性的律师声称
3. Not starting your own business
If you wake up every morning Monday through Friday and never feel excited to go to work, that is a problem. It means you aren't enjoying your job and it is diminishing your quality of life. If you wake up every day and dread going to work, it's time to consider quitting your job.
Wishing you all the happiness of the holiday season.祝节日幸福如意。
(Actually, JetBlue wasn’t the absolute worst airline for departure delays the last three holiday seasons. That crown went to Comair, a regional carrier for Delta Air Lines
Taylor Swift vs. Katy Perry
By the end of 2015, Shanghai's population of migrant residents had decreased to 9.8 million, comprising 40.6 percent of the city's roughly 24 million permanent residents, according to statistics released by the Shanghai Municipal Statistics Bureau on Monday.
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.
其他列入前十的热门搜索项中除了一个以外，都反映了公众对名人的痴迷。青少年热捧的流行小天后麦莉 赛勒斯在热门搜索项中排行第三，紧跟其后排在第四位的是电视明星金 卡戴珊。嘎嘎小姐排在第五位，女演员梅根 福克斯排在第七，前十名的其他几位分别是贾斯汀 比伯、美国偶像和小甜甜布兰妮。排在第六位的iPhone是个例外。
国务院常务会议：要求积极财政政策要更加积极 - 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.
Whiteness means being part of the group whose appearance, traditions, religion and even food are the default norm. It’s being a person who, by unspoken rules, was long entitled as part of “us” instead of “them.”
And second, while perceptions haven't changed much, the reality has: Making sure stuff gets where it needs to go, as cheaply and efficiently as possible, has evolved into a high-tech, high-stakes game that calls for a scarce combination of "hard" and "soft" skills.
Vocal event of the year: "The Only Way I Know," Eric Church, Luke Bryan and Jason Aldean
WORST USE OF SOCIAL MEDIA
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.
The top 20 comprises 13 US universities, four British and three others.
She is now so successful that her mother has hired a security team who monitor the star 24/7.
2. David Virelles “Mbókò” (ECM) The brilliant young pianist David Virelles continues his interrogation of Afro-Cuban culture and ritual with methodical cool but also an openness of spirit. With Román Díaz thrumming a percussive heartbeat, this intoxicating suite resonates with implications both ancient and state-of-the-art.
China's economic prowess is also seen by outsiders as having stimulated nationalism in a generation removed from the Cultural Revolution. Beijing's belligerent responses to overlapping maritime claims have heightened worries about its security objectives in a region already wary of its economic clout. This is one factor in Japan's decision to relax its ban on weapons exports; to China's dismay, it has also driven its neighbours to support a stronger US presence in Asia and has complicated regional trade integration.
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 楼市政策储备应防患于未然 做深做实楼市调控.