|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.
- 宜居宜业 大湾区就是我的家
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.
6. Our last universal common ancestor gets a makeover
For now, most of the activity around bitcoin is monetary in nature, so it makes sense that its critics point to volatility. Though the value of one bitcoin in U.S. dollars has fallen 67% in the past year, its value over the past two years is up 1,879%, according to the market price chart at blockchain.info. So whether it’s a good investment or a bad one is a matter of perspective.
The Mensa Supervised IQ Test can only be taken by children aged over ten-and-a-half and consists of two separate industry-standard assessments. One measures mainly verbal reasoning skills and the other, which includes diagrams and images, assesses visual and spatial logic. And Nishi, from Audenshaw in Tameside, scored the highest possible mark of 162 in the first test – known as the Cattell III B score. She scored 142 in the second element, the Culture Fare Scale, with the results putting her in the top one per cent of the nation in terms of IQ. Anyone scoring a percentile of two in any Mensa test is admitted to the society.
A cheery New Year hold lots of happiness for you!给你特别的祝福，愿新年带给你无边的幸福、如意。
“A worker sent a text to a colleague saying he was quitting and asked her to forward it to management.”
Here are the 10 winners of the 2012 Ig Nobel Prizes given to scientists, writers, and peacemakers who make silly but thoughtful contributions to the world, or as the Annals of Improbable Research puts it, "first make people laugh, and then make them think." I can vouch for them making us laugh!
Unfortunately, there won't be a 2014 rematch between Brazil and Uruguay, as the latter was eliminated on Saturday. If Brazil makes it to the final on July 13, the country could play Mexico, the Netherlands, Costa Rica, Greece, USA, Belgium, Argentina or Switzerland.
Some 695 million netizens used mobile phones to access the Internet in 2016, with a growth rate exceeding 10 percent for the third straight year, the report said. Smartphone-based Internet use accounted for 95.1 percent of all Internet users, up from 90.1 percent in 2015.
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.
Morgan Stanley CEO James Gorman will do an about-face on the bank's 'lower risk' corporate strategy.
A segment of Peking Opera from “Take Over The Weihu Mountain” (Yu Kuizhi and a student from Confucius Institute)
Together, the world’s 10 highest-paid actresses tallied a combined $205 million between June 1, 2015 and June 1, 2016, before management fees and taxes, Forbes said.
一线楼市开发商现捂盘惜售 房价会否持续走高？ - 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.
Justin Bieber's split from Selena Gomez was the most enquired-about relationship bust-up while Victoria Pendleton beat Georgia Salpa as the most searched-for participant in a reality television show.
Piano and ballet performance “On My Fingertips And Toes” (Lang Lang and Hou Honglan)
The government needs to work to emancipate and develop productive forces, bring out the initiative for the people and deliver greater benefits to the general public, the essence of governance is to always act in the overall interests of the whole country rather than just acting in one scenario departmental interests. The essence of our government is to always respond to the people’s call.
周边环境：这栋房屋位于Kenwood社区，该社区分布着19至20世纪的都铎式、地中海式、维多利亚式和殖民地风格的建筑，在明尼阿波利斯市湖链区(Chain of Lakes)的锡达湖(Cedar Lake)与群岛湖(Lake of the Isles)之间。这里的道路蜿蜒曲折；人行道两边排列着枫树和白蜡树。据该房源的代理说，该社区许多较老的房屋都已翻修过，而近30年内建造的房屋都推倒重建了。
Sample Supplement Plan
- 4. Rihanna
- 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.
Joseph Keller、Raymond Goldstein、Patrick Warren和Robin Ball获此殊荣，他们的研究课题是“人类马尾辫中头发的运动及受力平衡”。
Businesswomen are booming in Asia: The whole region makes a strong showing, from China and Singapore to New Zealand and Thailand. Entrepreneurship is on the rise: see Zhang Xin (No. 50) , Sun Yafang (No. 77) and Solina Chau (No. 80). And Asian region women are showing their political might, from newcomer Park Geun-hye, the South Korean president (No. 11) and Burmese dissident and parliamentarian Aung San Suu Kyi (No. 29) to Australian PM Julia Gillard (No. 28) and Thai Prime Minister Yingluck Shinawatra (No. 31).
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。
Ever since the 1994 World Cup, the average scoring has been on a steady downward slope. In 2010 it bottomed out at 2.27, the second lowest average in World Cup history (1990 averaged just 2.20).
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 橱柜企业谋发展：需调整产销关系 跳出三大陷阱.