|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.
These artificial ears will be a huge benefit to those who suffer injuries or who have microtia, a condition that keeps the ears from ever developing.
The PPI fell 5.3 per cent year-on-year in January, moderating from December’s -5.9 per cent pace. PPI has remained in negative territory since March 2012, reaching a low of -5.9 per cent for the five consecutive months since August 2015.
Its brand value has increased by 22 per cent to $19bn and it has climbed 20 places up the ranking to number 50.
Get ready to see ads from the neighborhood pub on Twitter
Will the Federal Reserve's path out of bond buying get bumpy?
The official non-manufacturing PMI came in at 54.3 in October, down from a recent peak of 55.4 a month prior. A key sub-index for the services sector likewise fell 0.9 points from its September peak to 53.5. Even the construction industry appeared worse off, with a sub-index for the sector dropping 2.6 points to 58.5.
Employers have stepped up their hiring recently, adding 171,000 jobs in October and an average of 157,000 a month so far this year. That's a better pace than last year and the strongest job growth since 2006, Labor Department data show.[qh]
这款智能产品的使用可以追溯到1800年，但在2016年它才变得“智能”。 Meet Peggy，这种洗衣挂钩能够“帮助你减轻负担”，它会在洗衣机洗好衣服的时候提醒你，并告诉你天气是否适宜晾晒衣服。该装置连接到您的手机，它会在天气变化或是需要转移晾衣服的地方时发消息提醒你。
The awards returned Ms. Lawrence, a winner last year for Russell's 'Silver Linings Playbook,' to the stage for an acceptance speech-something she said was no easier a year later.
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.
That possibility was backed up by a list of top-tier cities the statistics bureau began tracking recently
In comparison, second-tier cities reported worsening congestion, an increase of 3.7% on average, with Chongqing, Changchun, Jiaxing and Shenyang leading the rate of growth at over 7%.
上海学区房月涨70万仍抢手 重点区均价9-10万一平 - 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.
At this point, travelers might be wondering if there will ever be an airport that can surpass much-lauded Changi.
That's part of the logic, anyway, behind the unlikely candidacy of Ethan Sonneborn, a 13-year-old running for governor of Vermont, one of just two states with no minimum age requirement for the office.
7. Am I working too hard? Taking time to re-charge and spend time on activities that make you happy is so important. Honor your desire to pull back from work or school pressure when needed and give yourself time to breathe, even if it’s only for a few minutes at a time.
18. 最有趣的道歉（并列）。11月18日，《好莱坞报道者》发表了一份1200多字的道歉，因为它的“奥斯卡女星圆桌会议”没有邀请非白人演员出席。很快，导演亚历克斯·普罗亚斯(Alex Proyas)和狮门公司就为新片《埃及众神战》(Gods of Egypt)中的演员缺乏多样性而道歉。
Sample Supplement Plan
- 在选择毕业后的职业道路的时候，雷文斯克罗夫特青睐Teach First的原因是，它兼具两个世界的好处。他能够快速当上教师，领取薪水，接受私人部门高管的指导，并与企业接触；相应地，他将承诺任教两年，完成教师资格培训认证。
- 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.
“These are turbulent economic times, and yet we see Chinese companies acting with confidence and continue to make major moves in Europe and North America,” he said.
n. 衰微，跌落; 晚年
In one example, Christie’s was offering the mid-18th-century canvas “Rebecca and Eliezer at the Well” by the Venetian artist Francesco Fontebasso at a low estimate of 120,000. The pleasant piece of rococo decoration had been bought at auction in 1990 for $286,000, according to Artnet. At the Dec. 8 sale it fell to a single telephone bid of 115,000, about $170,000, before fees. Investors do not expect to incur a loss of about 40 percent a quarter century after buying a Warhol or a Basquiat. Reselling an old master can be even harder when that painting has been languishing in a dealer’s gallery.
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 中央经济工作会议：就业要解决好性别歧视、身份歧视问题.