|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.
On our increasingly human-dominated planet we can still learn much from the lives of other species. The discovery this year that the Greenland shark lives for 400 years, making it the longest-living vertebrate, puts our hectic lives into perspective.
But because I can’t help but hope that with the end of “Mad Men” comes the end of a period in fashion that has seen designers become trapped in the past to an almost stifling degree. At least the past as it looked in the 1960s (which in the beginning, let us not forget, looked a lot like the late 1950s) and early ’70s.
She said: 'Mom is like, "Oh my God, let's go and meet Ariana Grande." I'm like, "Mom, for real?"
'What I was trying to do was wrap myself in his mantle and write a book that would be worthy of him.'
5. The top 300bureaucrats will rally behind Xi’s reforms and these bold new programs, backingthe central government while bringing these ambitions to their provincialgovernments and setting parallel growth goals at home. Detailed plans forreform and accelerated growth will be set, and then promptly executed, ingeographies across China. We expect the tier three and four markets torally again this year, growing faster than tier one and two cities.
When the federal government shuttered in October, Starbucks (SBUX, Fortune 500)CEO Howard Schultz refused to sit on the sidelines while businesses everywhere suffered. Instead, Schultz wrote a petition calling on his peers to rally together and put pressure on Congress to come to an agreement.
If the timing of your job search allows, Foss recommends beefing up your LinkedIn profile gradually (and thus inconspicuously). Or better yet, work on it when you're not job searching。
And others simply disappeared:
Reality Competition Program: “The Voice” (NBC)
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.
其他机构有宝钢集团(Shanghai Baosteel Group)旗下为钢材交易商提供融资的欧冶云商(Ouyeel)、中国第六大银行招商银行(China Merchants Bank)旗下专注财富管理领域的小企业e家(Small Entrepreneur)等。
金三银四后 杭州楼市五月延续“小阳春”行情 - 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.
Sample Supplement Plan
- 《今日美国》(USA Today)说，对大多数城市来讲，就业复苏即使能实现，也得是在好几年过后。浏览知名分析师梅瑞迪斯?惠特尼(Meredith Whitney)新书《州的命运》(The Fate of States)时你会看到，她提醒说，“过多的养老金会挤出教育支出等自由派目标，也会挤出保守派希望实现的减税目标”。
- 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 employee’s parents contacted the company to let us know their son was resigning.
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 家装行业成本全面增长 揭开“涨价”背后因素.