|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.
- 杭州纵火案两月：官方认定了绿城物业责任 疤痕难愈
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.
Dachis says: Starbucks is a perennial top-performer in social and 2012 was no exception. The company’s social savvy earned it 19 million new fans and followers in 2012 and its push into at-home and on-the-go products gave all those people something fun to talk about.
Although Guo has not given any timetable for her retirement, her announcement at December's East Asian Games about a possible one-year hiatus is a clear enough signal. From all evidence, her relationship with Fok seems to have entered another stage. Unless they truly believe that the Chinese lunar calendar warns against a "widow's year" in 2010, we might well see Miss Guo become Mrs Fok.
China's actual use of foreign capital during the 2010-2015 period is expected to reach 620 billion USdollars with the tertiary sector taking over 60 percent of total foreign capital. Outbound direct investment grew at 14.2 percent annually.
节目9 相声《这事儿不赖我》，曹云金 刘云天
Mr Cahan said that the vision and technology behind Summly’s machine-learning and natural language processing abilities were “equally impressive”.
Special machines pump helium gas into the bubble solution.
Canadian schools continue to lose ground. Only three remain in the ranking compared with five last year and all fall about six places. Among these, Rotman School of Management at the University of Toronto is the highest ranked at 65, while Smith School of Business at Queen’s University is bottom of the table in 100th place.
In a closely fought debate about the six shortlisted titles, one judge described Mr Ford’s book as “a hard-headed and all-encompassing” analysis of the problem. Lionel Barber, FT editor and chair of the judging panel, called The Rise of the Robots “a tightly written and deeply researched addition to the public policy debate”.
GDP reached 74.4 trillion yuan, representing 6.7-percent growth.
布莱恩·肯德罗拉是纽约Stack's Bowers Galleries 拍卖行的行长，他透露这次拍卖吸引了来自6个国家的6名竞拍者。在星期四举行的拍卖会上，中标者是一名匿名的亚洲收藏家。
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.
网拍“物优价廉” 地产商越来越时兴网上淘地 - 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.
Although it picked up a best editing prize from the LA Film Critics Association, it was ignored by their New York counterparts. Could its momentum be waning?
Both the film and the television series are adapted from the Taiwan action role-playing game of the same name which was developed by Softstar Entertainment. The game is considered by many as simply one of the best Chinese RPG's ever created.
The fundamentals of the Chinese economy remain sound, the capital adequacy ratio and provision coverage of commercial bans remain high, and we have many financial tools and instruments that can be used. We have the confidence, the ability, and the means to forestall systemic risks.
Sample Supplement Plan
- An international medical journal's retraction of 107 research papers from China, many of them by clinical doctors, has reignited concerns over academic credibility in the country.
- 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.
This slide in the dollar value of exports has entirely been a price effect, driven by lower commodity prices. In volume terms, emerging market exports have continued to rise since 2014, even if volume growth in year-on-year terms has moderated to around 2 per cent, a fraction of the double-digit rates witnessed either side of the global financial crisis, as the second chart shows.
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 商品房销售增幅明显 市场回暖待“秋收”.