|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.
Golden State Warriors point guard Stephen Curry said he has visited China every year since 2013 and the fans there are incredibly supportive.
Tesla has an order backlog of $226 million. At the production run rate of 1000 cars a week expected at the end of 2014, that translates to a 30-week backlog.
Bond King Bill Gross admits, 'QE must end.' Trillions of cheap money 'has distorted incentives and inflated asset prices to artificial levels.' But now Gross says 'the Fed plan may be too hasty.'
Baby Driver recently placed on the National Board of Review’s Top 10 list. The film holds a 93% on Rotten Tomatoes and took in over $100 million dollars at the box office.
这是英国影评人参与评选的娱乐性奖项，为在参展影片中表现最精彩的狗颁发纪念奖章。颁奖仪式于上周五（5月22日）在英国展馆举行。今年的金棕榈狗狗奖颁给了一只名叫幸运的狗，它是马耳他梗犬（Maltese terrier）与贵宾犬（Poodle）的混血品种。幸运出现在米古尔?戈麦斯（Miguel Gomes）时长6小时的巨作《一千零一夜》（Arabian Nights）中，在剧中叫做迪克西。幸运的奖品是一只玩具狗骨头，通过视频幸运发表了简短的获奖感言（汪）。但据法新社报道，在这大家其乐融融的时刻，一位法国记者认为在极具魅力的影展间隙举办这样的颁奖仪式真是“英国人愚蠢性格的无端干扰”。“在法国人看来，这有些奇怪，”他在报道中说。“英国人真是不可思议。”
The company is hardly alone in its efforts to woo talent of a different sort. Earlier this year Intel announced a collaboration with the Council of Fashion Designers of America, or CFDA, kicking off a partnership with the high-concept retailer Opening Ceremony to design its smart bracelet. Tory Burch partnered with Fitbit to design pendants and bracelets akin to the Shine Tracker by Misfit Wearables. And Apple AAPL -1.03% has tapped a diverse group of people, including former Burberry chief executive Angela Ahrendts (to lead its retail efforts), former Yves Saint Laurent CEO Paul Deneve, and former Nike NKE -0.71% design director Ben Shaffer.
Gov. Ricardo Rossello, 37, proposed several measures aimed at alleviating the crisis shortly after he was sworn in at midnight. Among them is a proposal to hold a referendum that would ask voters whether they prefer statehood or independence. Many have argued that Puerto Rico’s political status has contributed to its decade-long crisis that has prompted more than 200,000 people to flee to the U.S. mainland in recent years.
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.
Most popular vehicle
Sales of counterfeit products represent nearly 45% of those cases, 18.2% higher than last year. Bad feedback from consumers, frequent returns of goods, and complaints have been plenty. Some sellers use unreal low price as a business trap to promote their products.
深圳7月起禁用油漆能否引发全国各地响应？ - 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's particularly striking in Brazil, with its highly mixed population that has more blacks than any country with the exception of Nigeria. More than half of Brazil's population self-identified themselves as black or of mixed-race in the 2010 census.
Elsewhere, Stockholm School of Economics was a big winner, climbing 16 places to 28, not only recording the best year-on-year progression but also recovering from a drop of 11 places last year.
Even if the tapering is smooth, the Fed could spend much of the year grappling with the prospect of raising its interest-rate target as early as 2015.
7. The legacy of a celebrated neuroscientist is contested
Two days ago here in Brazil, we were shocked when we spent some time with some children living on the streets. And this is what one child told us: "I wish I was rich and if I were, I would give all the street children food, clothes, medicine, shelter and love and affection." 在巴西，我被2天前见到的情景震惊了，那时我和当地的小孩在玩耍，其中一个小孩说：“我希望我能富裕起来，然后我会给这个街道所有的小孩饭吃，给他们衣服穿，医疗，住房和爱”。
"The Constitution really doesn't apply here. The Constitution limits how much government can suppress speech, not a private university," she said.
Sample Supplement Plan
- 23岁的古纳尔?优素福(Gunal Youssouf)是Teach First人，她加入了普华永道(PwC)英国分公司的管理咨询毕业生项目。优素福表示，在Teach First的两年让她有机会在不用花钱攻读传统资格证书的情况下尝试教学工作。
- 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 PPI fell 5.3 per cent year-on-year in January, moderating from December’s -5.9 per cent pace. PPI has remained in negative territory since March 2012, reaching a low of -5.9 per cent for the five consecutive months since August 2015.
Umbrellas for dogs are having a moment. They’re cute and funny, but also practical.
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 “特色小镇不是新一轮造城运动”.