|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.
- 28家公司恢复暂缓发行IPO 可立克能否“守得云开见月明”？
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.
While the S&P 500 is on track to conclude another stellar year of gains, those who sought to beat the index are poised to finish with a more dubious distinction. According to Lipper, 85% of all active stock mutual fund managers had been trailing their benchmarks through the end of November. In a typical year, there are nearly twice as many managers outperforming, with only around two thirds of funds struggling to catch up. Lipper says this is the worst year for active managers relative to the market in three decades.
New Year time is here. I hope you have a wonderful New Year. May every day hold happy hours for you.新年来临，祝新年快乐，愿你时时刻刻幸福欢乐！
In a televised debate on Monday night, Mr Wilders called on the Netherlands to expel the Turkish ambassador.
Well, that’s it, kids: we’re heading home. Chinese shares are down 7 per cent, and thanks to the newly-instituted market circuit breakers, that means the market shuts.
Rouslan Krechetnikov和Hans Mayer对液体的溅出现象进行了研究。他们考察的课题是：人们在端着咖啡杯走动时咖啡的溅出情况，给你个提示吧，在你走到第七步至第十步之间，咖啡最容易溅出。
I did not create the characters inAldnoah. I made the mainframe of the story until the preliminary version. Butin fact Inaho's character is different than what I wrote. I don't really have aconnection with this character, so this is an exception.
"A total of 297 projects will be carried out in Tongzhou, such as building new subway lines and expressways, and improving ecologies," Lu Yan, director of the Beijing Municipal Commission of Development and Reform, said at a news conference on Wednesday.
In contrast, the average unit price of emerging market exports has been falling in year-on-year terms pretty much since mid-2012, hitting a year-on-year decline of 16.4 per cent in February 2016.
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.
Tesla:In an effort to blunt criticism about slow refueling times for battery-powered cars, Tesla TSLA -1.54% starts to roll out of a network of battery-swap stations. CEO Elon Musk must hope he can outdo Shai Agassi’s Better Place, which tried to build a whole company around battery-swaps before going bankrupt in 2013.
从暴利时代走入常态 中国房地产行业风险可控 - 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.
这个发型与米歇尔·法伊弗(Michelle Pfeiffer)的造型有点相似，但查斯坦让它更具锋芒。凯·乔治乌(Kay Georgiou)负责这个造型。她经常为马特·达蒙(Matt Damon)和格温妮丝·帕特洛(Gwyneth Paltrow)在电影中设计发型。
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.
Most people’s impression of Sweden is that it’s cold, gloomy and beautiful. But that’s not the whole story. As the largest Scandinavian country with a small population, it’s a paradise for people who hate crowds and love their peace and quiet. It’s the perfect setting in which to enjoy the country’s local delicacies, such as fresh seafood, berries, and regional cheeses.
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 绍兴市三季度自镇流LED灯产品市级监督抽查结果.