|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.
- 3月40家房企融资总额突破1000亿元大关 创16个月新高！
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.
“This is not an excuse — this is the reality of the environment we operate in, ” Dervin said. Since 2012, JetBlue has been implementing a series of technology efforts to help it recover more quickly from bad weather. She said other tools are coming online that will help the airline keep to its schedules.
But I don't think you can say that to us anymore. Are we even on your list of priorities? My father always says "You are what you do, not what you say." 但我不能再相信这样的话了，孩子们还是你们的优选名单吗？我爸爸总是说：“听其言，观其行，是认识一个人最好的方法”。
After years working with large consumer product companies like Stride Rite and Keds, Pieri grew frustrated with the difficulty mom-and-pop shops had launching new products. "The more innovative a product—as opposed to mainstream and "known"—the harder it was to get distribution," she explains. In response, she launched The Grommet, a discovery platform that connects customers with inventors' stories and their products, five years ago. Pieri, whose company helped launch products including SodaStream and Fitbit, counts HP CEO Meg Whitman as a mentor and has a side-gig as an entrepreneur in residence at Harvard Business School.
自从2015年，唱作人杜阿·里帕就持续发表了一系列单曲，从最初的那首轻佻的《Be the One》（《成为你的唯一》）到最后那首大获成功的《Hotter Than Hell》（《热得过火》），这两首歌都被收录到她的首张专辑中。
May the bright and festive glow of New Year candle warm the days all the year through. Hoping you will have a wonderful time enjoying New Year that is happy in every way.
1号 what the fuck: “职场辣妈”的新境界
According to a report by Beijing Statistics Bureau, retail sales of consumer goods in the Chinese capital surpassed 1 trillion yuan ($152 billion) in 2015, up 7.3 percent year on year.
Torn Ballet Shoes, and a Life Upended
Now the burden is on Noel to prove that he's capable of being more than the shell of a player he often looked like amidst the Sixers' disarray.
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.
尽管英国商学院的排名平均上升了两位，但法国商学院的排名平均下降了一位——法国是商学院数量最多的欧洲国家。里昂商学院(EMLyon Business School)由于跌出MBA榜单之外，整体排名下降了15位，同时北方高等商学院(Edhec Business School)由于未能进入EMBA榜单，整体排名下降了8位。
Saving Cancer Patients in Africa
辽宁构建建材行业长效监管机制 - 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.
Skyfall Bond girl Berenice Marlohe has joined the all-star cast of Terrence Malick’s latest movie, which is in production in Austin.
The last leg of the year is set to be a busy one for initial public offerings on both sides of the Atlantic, with companies including Italy’s Pirelli, Alibaba-backed Best Logistics and video streaming platform Roku lining up to list.
Iron Man 3 is the highest-grossing movie of 2013 so far with $1.2 billion. But that’s not enough to put its star, Robert Downey Jr., on top of our list of the top-grossing actors. Dwayne “The Rock” Johnson beat him this year by working more.
Then why do you go out and do the things you tell us not to do? 你们大人为什么去做与你们教导孩子相反的事情呢？
Sample Supplement Plan
- Since 1983 the annual Spring Festival Gala hosted by China Central Television has always been an important part of the Chinese Lunar New Year celebration - no wonder every move organizers make becomes the center of attention.
- 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.
But with the US close to full employment and inflation moving up towards the target, “you can see how tighter policy would be warranted,” he says. “It wouldn’t take a whole lot to shift the equation.”
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 杭州多蓝水岸社区开展消防安全演习.