|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.
●"Woman arrested for defecating on boss’ desk after winning the lottery"
Likewise, if the 11 countries led by Japan left in the TPP manage to salvage a deal following the US exit that could provide some balance in the region.
This changed two years ago, though, when Tsinghua University broke into the top 20 for the first time, ranking 18th in 2016. Last year, Peking University joined it in the top 20.
One more scientific group, in Britain, that curates the world’s temperature record is scheduled to report in the coming weeks.
Inside larger technology companies, female employees will be hoping for signs of change in pay and promotions — but will also be on guard, as a men’s rights backlash brews in some corners of Silicon Valley.
Paris is the only Eurozone country in the top 10, and sees a drop of three places, which the report says may be due to falling confidence in the euro.
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.
A fourth terminal has just been completed and is due to open in the second half of 2017.
Revenge epic The Revenant was named best drama picture and DiCaprio and Inarritu walked to the stage to collect it together.
According to the study, 75% of consumers are aware of wearable technology (whether as futuristic fashion or new-age tech tool), but only 9% actually have any interest in wearing it. A meager 2% admitted to owning a wearable tech device, most of which consist of fitness trackers and smart watches, according to the study.
多项减税新举措助力企业轻装前行 - 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.
A report on entrepreneurship among Chinese college students published by Renmin University of China revealed an inverse proportion between the level of students' academic degrees and their intentions to start their own businesses.
For the full year, profits rose 3.3 per cent, the slowest growth since at least 2008, when Chinese manufacturers were slammed by the global financial crisis.
You might think Hawaiian has it relatively easy, since its flights rarely have to contend with the kind of challenging weather conditions found on the mainland. Hawaiian perennially rates high in on-time performance rankings, topping the most recent DOT list i n September. It recently announced it will branch well beyond its island home with non-stop service to Beijing.
菲律宾参议院一委员会就国内发生的法外处决事件举行了听证会，罗纳德?德拉罗萨(Ronald Dela Rosa)在会上表示，自7月1日杜特尔特就任总统后，有712人在警方缉毒行动中被杀，还有1067起死亡正被作为与毒品相关的自告奋勇者杀人案件在调查中。
Sample Supplement Plan
- This heart is too weak to actually pump blood, which is the primary reason anyone would want an new heart. But the tissue has a lot of potential for patching heart muscles that have suffered damage.
- 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.
以100亿港元（合12.9亿美元）购入大新金融中心(Dah Sing Financial Centre)的中国光大控股(China Everbright)，只是过去一年里在香港大举购置总部大楼的众多内地企业之一。
Her predecessor David Cameron placed fifth in CNNMoney's previous ranking in March 2015 with his salary of ￡142,500, then worth $214,800. May is only seventh.
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 IPO重启 卫浴企业有望迎来IPO改革红利.