|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.
1. Am I taking care of myself? Sometimes we get so wrapped up in taking care of others that we forget to take care of ourselves. It can be so easy to leave ourselves behind.
联系方式:Debbie McNally, Lakes Sotheby’s International Realty, (612) 388-1790; debbiemcnally.com
Atlas Wearables founder Peter Li says battery technology and user retention are two more obstacles facing the wearables market. Some use cases require significant improvements to battery technology for a compelling experience, he says, and there’s always a balance to be struck between wear time between charges and processing power and features.
Bottoms Up is the revolutionary new way to serve beer. The Bottoms Up system saves time, eliminates waste and awes customers!
"At a time when the world seems defined by division, storytellers bring us together as one," AFI president and CEO Bob Gazzale said Thursday in a statement. "AFI Awards is honored to celebrate this community of artists who challenge and inspire us, entertain and enlighten us - ultimately reminding us of our common heartbeat."
Harvard Business School, London Business School (LBS) and MIT Sloan School of Management, three of the MBA ranking’s longstanding heavyweights, all lost ground to their competitors. Harvard drops two places to fourth, the first time in nine years that the Boston school has been outside the top three. London Business School falls three places to sixth, its lowest position in 14 years. MIT Sloan School of Management falls to 13th place, the first time in 10 years that it has been outside the top 10.
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.
Big and brassy! Paul McCartney (yes, yes, and also Wings) ushered in a new era of James Bond movies with the theme to Live and Let Die, sending the series careening into a 1970s musical sound as the franchise rebranded itself with a new leading man, Roger Moore. This is an almost maniacally excited song. The melody shifts and spirals and builds and sinks and hardly gives the listener a chance to get their bearings. It's a thrill.
Investors are divided as to whether the anticipated rate increase by the US Federal Reserve tomorrow has already played out, or will intensify stress for indebted companies and economies.
Peace and love for you at New Year from all your students.祝老师新年充满平安和爱。
北京卫浴卖场定位明确 国内品牌更具人气 - 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 spokeswoman for Harvard University declined to comment on the report. "We do not comment publicly on the admissions status of individual applicants," Rachael Dane wrote in an email.
“This could be just the beginning,” said Michael Na, a strategist in Seoul with Nomura.?“They have so many options to punish Korean businesses.”
But many foresee an economic collapse, arguing that a prolonged eurozone crisis coupled with a property bubble could render vast swaths of Chinese industry unprofitable. This would reveal hidden financial vulnerabilities and feed a downward spiral. Others believe that Beijing has ample resources to avoid a crisis, but argue that, with a growth model based on infrastructure and land sales, and with exchange and interest rates rigidly controlled, it may not have all the necessary tools at its disposal.
Sample Supplement Plan
- Will businesses finally shed their caution?
- 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.
Estimates for the size of the industry vary but Goldman Sachs figures suggest that sector loans grew from Rmb6bn to Rmb83bn between 2012 and 2014.
The country has rolled out measures to promote new-energy vehicles, including tax exemptions, subsidies for car purchases and a requirement for government departments to buy more new-energy cars.
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 2013-2014中国家居产业十大景气报告发布.