|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.
- 调整土地性质致招商房企停工 福建古田县政府被判赔三亿多
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.
HSBC said its private reading of China's manufacturing sector was stagnant last month, confirming a "flash" estimate already published.
Common 和 Day 将会演绎电影《马歇尔》中的歌曲《Stand Up For Something》还有Settle会演唱电影《马戏之王》中的歌曲《Thisis me》。
AT&T (T, Fortune 500) approved a stock repurchase of up to 300 million shares worth about $10.5 billion in March. The buyback is the fourth initiative announced over the past three years. Since 2012, when the company started its stock buybacks, it has repurchased 775 million of its shares.
Wishing you all the blessings of a beautiful New Year season.
Meanwhile, WeChat offers perhaps the greatest potential yet for Tencent to gain overseas users. Forrester analyst Bryan Wang said he has seen colleagues and friends in Singapore and India begin to appear on his WeChat contact list.
JINX: THE LIFE AND DEATHS OF ROBERT DURST (HBO, Feb. 8) Andrew Jarecki (“Capturing the Friedmans”) directed this six-part documentary series with the cooperation of Mr. Durst, the New York real estate scion linked to several killings and the unsolved disappearance of his first wife.
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.
Every great detective needs his or her definitive story. For Sherlock Holmes it was The Hound of the Baskervilles. For Agatha Christie’s fussy Belgian sleuth Hercule Poirot it’s Murder on the Orient Express – a tale in which a bloodthirsty villain kills a wealthy businessman during a train journey through the Balkans. Or are things really what they seem? Sidney Lumet made a beloved film out of the story in 1974, with a stunning cast that included Sean Connery, Ingrid Bergman and Albert Finney as Poirot. Now Kenneth Branagh is donning the Belgian’s moustache himself, as well as stepping behind the camera as director, in his glossy new big-screen version, starring Johnny Depp, Daisy Ridley, Michelle Pfeiffer, Penelope Cruz and Dame Judi Dench. Is there something new that can be mined from this story? Maybe. But even if not, Christie fans will surely want to climb aboard. Released November 3 in the UK, November 10 in the US, China and Turkey, and November 30 in China's Hong Kong and Singapore. (Credit: 20th Century Fox)
警惕：家中水管或成健康隐形杀手 暗藏三大污染 - 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.
6. Now, like an addict who can't stop, Gross writes in his Tipping Point blog that QE will run to 2015. Earlier it seemed like the Bubble With No Name Yet should be renamed the Bernanke Bubble. But now, with Gross and Pimco's $2 trillion at stake here, maybe we should call it The Gross Bubble.
We learned that animals may make choices based on aesthetics.
“An employee packed up her belongings and walked out without a word.”
A Bubble With No Name Yet is still a bubble. But, Americans are too distracted, too numb, too in denial to hear the warnings. Reminds me of my headline back on March 20, 2000. 'Next crash, sorry you'll never hear it coming.'
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.
London Fashion Week will not feature any animal fur clothes or accessories on the runway this year, making it the first fur-free major fashion week.
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 涂料企业唯有时局 懂变通 才能跟上新时代.