|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.
7. The 2012 Ig Nobel Physics Prize
While you're studying, pay attention to the material you know will be on a test and write a quick practice question. Start a new document on your laptop and add questions as you think of them.
British golden girl, Lily Donaldson - who has been a cover girl for the likes of Vogue - showcased her own sultry take on summer style, wearing a white semi-sheer, strapless dress to the event. The 30-year-old model looked simply sensational in the nearly transparent number.
Song “Give Me Your Love”(Zhang Jie and Yoga Lin)
China’s retail sales softened as industrial production and investment held more or less steady in spite of a weaker showing from exports last month.
Track field；hand ball；cycling；track racin；racing cycle；mountain bike race；Bicycle Motocross；horsemanship；football；Beach Volleyball.
*喜剧类最佳客串女演员：蒂娜?菲(Tina Fey)和艾米?波勒(Amy Poehler)，《周六夜现场》(Saturday Night Live)
Canada, the second largest country in the world in terms of landmass, ranks No. 2 overall. It takes top spots in Quality of Life and Best Countries for Education.
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.
Scientists confirmed Monday that a skeleton found under a carpark in the English city of Leicester was that of King Richard III, in a bizarre end to a 500-year-old historical mystery.
在出售给Facebook前，WhatsApp一直特别反对植入广告。该公司首席执行官让o库姆在自己桌上一直贴着联合创始人布莱恩o阿克顿留下的一张便条，随时提醒自己牢记公司的核心价值观：“不要广告！不要游戏！不要宣传噱头！”这样一来，短信应用只好想出别的创意。比如Tango就在用户的短信“收件箱”里插入广告。中国互联网巨头腾讯公司旗下的短信应用——微信，则通过游戏、贴纸（类似于表情符号）和移动购物等方式谋取赚钱之道。Kik则提供一种被一些人称为“聊天广告”的功能，用户通过它能和幽默网站Funny or Die及电影信息网站Moviefone这类品牌运营的聊天程序进行交谈。
“Nick is an exceptional product thinker,” Adam Cahan, Yahoo’s senior vice-president of mobile and emerging products, said. “He does represent a generational shift in the kinds of things he is thinking about and what it means to be truly mobile. That generation is not just mobile-first, they are mobile only. That’s a different point of view.”
深圳经适房上市交易新规 签订合同满5年可申请取得完全产权 - 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.
The overwhelming weight of the coverage of the oil market by analysts and commentators concentrates on the supply side and the volumes being produced and exported from Saudi Arabia or elsewhere. Supply is important but costs matter more.
As impressive as those saving gains might look now, they could easily be swallowed as rising rates of illness place a greater burden on society.
"The rate of college students who have had sexual experiences using condoms is less than 40 percent," said Han Mengjie, director of Chinese Center for Disease Control and Prevention.
Sample Supplement Plan
- But I expect other banks to follow suit. Any effort to keep good people fresh and engaged, without paying them more, should be up for consideration.
- 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.
It is already illegal for employers to discriminate on the basis of race, color, sex, nationality, religion, age, or disability. But a majority of states still don't provide protection to LGBT individuals in the workplace. Apple (AAPL, Fortune 500) CEO Tim Cook wants to put an end to this discrepancy. In a November Wall Street Journal op-ed entitled "Workplace Equality Is Good for Business," Cook urged the passing of a federal law to protect workers from discrimination based on sexual orientation.
The Microsoft founder's net worth is $86 billion, up from $75 billion last year.
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 今年超60万人落户西安 互联网巨头布局新一线.