|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.
East Asia's cinephiles won't have a local favorite to cheer during this year's foreign-language Academy Awards race after the Taiwan epic 'Warr
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.
“FKA细枝”(FKA twigs)，《两星期》(Two Weeks)，Young Turks
Kim, it's so simple and entry-level Finishing School stuff: keep knees and ankles together and swivel.
"Our data show that the user gave her age as 28, not 13, as reported in the media," the employee said.
“Our population and employment is at an all-time high and growing. That puts significant pressure on rents and prices,” said Mark Willis, the executive director of the New York University Furman Center for Real Estate and Urban Policy. “There is no reason now to think that these trends are likely to change.”
With very best wishes for your happiness in the New Year.
9. Mila Kunis - $11 million
都柏林大学学院(UCD)迈克尔?斯墨菲特商业研究生院(Michael Smurfit Graduate School of Business)的总体进步最大，排名攀升21位至第48名。北京大学(Peking University)光华管理学院(Guanghua School of Management)重回排行榜第38名，去年该院因学员调查反馈率低而未上榜。
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.
Do you feel any of your worksare underrated or wished was a little bit more popular?
Verification and evaluation should be enhanced before publication, Wang said.
国内智能家居改造应用屈指可数 须因地制宜 - 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.
In the annals of climatology, 2014 surpassed 2010 as the warmest year. The 10 warmest years have all occurred since 1997, a reflection of the relentless planetary warming that scientists say is a consequence of human activity and poses profound long-term risks to civilization and nature.
This is only the second Nobel Peace Prize to come to auction. This award marked the first time someone from Latin America received the honor. The 1936 recipient was Argentina's foreign minister, Carlos Saavedra Lamas.
继Facebook前员工肖恩帕克(Sean Parker)和查马斯帕里哈皮蒂亚(Chamath Palihapitiya)——二人谴责了社交媒体的成瘾性——之后，新的一年将有更多的科技行业工作者发声。
Mr Cook has added three women to what was previously a white-male-dominated executive team and changed Apple’s board charter to commit to seeking out candidates from minorities when appointing directors.
Sample Supplement Plan
- Explaining the choice, the company cited “societal movements toward gender equality and fluidity, the consumer’s increased comfort with using color as a form of expression, a generation that has less concern about being typecast or judged and an open exchange of digital information that has opened our eyes to different approaches to color usage.”
- 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.
5. Smart belt
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 乌金木家具：价格悬殊背后的质量秘密.