|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.
I'm amazed that Durant didn't get broken in half back in high school, weighing in at 6'9'', 185 lbs. Lucky for Durant, he doesn't make his money banging against big forwards. He relies on his nasty quick-shot jumper.
幸好这类单曲只是《名誉》这张专辑的一部分。在《Dress》（《连衣裙》）这首歌中，她沉醉于令人激动的新恋情里；在《New Year’s Day》（《新年》）这首歌中，她试着弄明白聚会结束后她还拥有什么。
伦敦商学院在所有这5项排名上表现强劲。其所有课程都跻身欧洲前十，包括全日制MBA课程排名第二，合办EMBA（与美国哥伦比亚商学院(Columbia Business School)合办）和定制高管教育课程均排名第四。
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.
In truth, slower growth of about 8 per cent could be better for China and for the world. More environmentally sustainable and equitable outcomes would ease popular concerns and higher consumption would ease tensions over global trade.
However, the economists polled expect slightly higher growth rates and substantially higher inflation over 2016.
天猫彷如老鼠过街 家居卖场联手抵制 - 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.
That possibility was backed up by a list of top-tier cities the statistics bureau began tracking recently
3. Economy is already crashing, GDP will get even worse in 2014-2016
Rated 6.4 points out of 10 on the review website, some users said the drama focused too much on romance.
US schools are rebuilding their strength in this ranking, with their number increasing to 51. This had dropped below 50 for the first time in 2016, down to 47. Six of the eight new or returning schools are from the US.
Sample Supplement Plan
- I used to go fishing in Vancouver with my dad until just a few years ago we found the fish full of cancers. And now we hear about animals and plants going extinct every day -- vanishing forever. 以前和我爸爸经常在vancouver钓鱼，但在近几年却发现鱼的身上到处是癌细胞。我们每天都会听说有的动物和植物绝种，那是永远消失的事情。
- 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.
The number of people holding degrees from colleges or universities reached 170.93m, which means there were 12,445 people with an advanced education per 100,000 people in 2015, up from 8,930 in 2010. The number of people who had attended a senior high school also increased, and the number who had only completed lower-level education fell.
Mr Ravenscroft believes he would have had a narrower perspective if he had become a management consultant. Teaching also helped him develop a willingness to take risks — the hard way. “If you stand in front of 30 teenagers who won’t hold back when you’re doing something wrong it makes you willing to try things.”
There is a salary gap of nearly 22 per cent between male and female graduates three years after they finished their courses, $90,000 compared to $73,000. That gap had been 17 per cent whenstudents first graduated, so thisdifference has widened over time(see chart).
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 北京市住建委：互联网平台发布房源须信息真实并实时更新.