|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.
His eloquent defence of equality came after a year of faltering progress on gay marriage in the US and as arguments rage about the lack of diversity among the people running the Silicon Valley companies, including Apple, who shape so much of our culture.
《危险！》(Jeopardy!)：这个游戏节目今年已播出50年（1964年3月30日首播），它证明自己不仅能难住观众，而且能令他们感到意外。不仅是因为主持人亚历克斯·特里贝克(Alex Trebek)留起了胡子（之前13年他都是把胡子剃得干干净净），而且是因为仍有些选手表明自己能刺激观众。今年刺激观众的是亚瑟·朱(Arthur Chu)，他采用闪电战式的答题方式，在网上引起一片哗然。他的策略令人兴奋，当然也很奏效：他在锦标赛中夺得第二名（友善的本·因格拉姆[Ben Ingram]最后得了第一）。
若原油供应严重中断，仍可能会推高油价，但潜在的供应过剩会降低这种可能性。Saxo Bank的大宗商品策略部门主管汉森(Ole Hansen)说，新兴市场的需求曾使得供应如此紧张，因而任何一次供应中断都造成了油价的大幅波动。
Other notable custom course performances include Harvard Business School, which recorded one of the year’s biggest rises, jumping nine places to fifth. The Massachusetts school was ranked 18th two years ago.
It's hard enough for NBA defenders to stop Rose, so just imagine how ridiculously hard that must have been back in high school with Rose being nearly the same size that he is now.
D'Aloisio himself strives to maintain a bubble of normalcy. He dates the same girl he did before the whirlwind hit. And though he's stopped attending school-he's too busy to sit in class while overseeing Summly's development-he still gets his work from his teachers and meets with them regularly. He cherishes the fact that his circle of friends knows little of his life as a budding industrialist. When I met him, he was about to head to Greece for a weeklong vacation with a pack of high school pals.
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.
1月楼市和土地成交明显收缩 专家：春节难以走强 - 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.
入围名单以聚焦科技业的图书为主，Basic Books和Oneworld Publications出版的《机器人的崛起：大规模失业的威胁与科技》最终战胜了强大的对手。
A partnership with IBM to sell iPads and iPhones to big corporate customers is just one example of how Apple is looking beyond its own walls more under Mr Cook, something Jobs had resisted.
We first see the hair of Anna Morales (Jessica Chastain) during the opening credits of “A Most Violent Year.” She’s at her makeup mirror.
Musk said he expects to be producing cars at a 100,000-a-year rate by the end of 2015.
Sample Supplement Plan
- 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.
One highlight of last year's box office was seven high-quality domestic films listed on the top 10 earners, including 'Monster Hunt', a live-action hybrid, and 'Monkey King: Hero is Back', a 3D animation based on the classic ancient story.
China's online retail volume is expected to outperform the rest of the world by reaching four trillion yuan (618 billion USdollars) this year, Commerce Minister Gao Hucheng said Sunday.
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 地产股收盘 | 恒指跌破27000点 新城市建设发展跌近75%.