|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.
- 港股IPO“井喷” 新股七成“破发”
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.
It is the first time in the rankings’ 19-year history that two schools have between them held the top two spots in both categories.
SAN JUAN, Puerto Rico (AP) — Puerto Rico’s new governor was sworn in Monday as the U.S. territory prepares for what many believe will be new austerity measures and a renewed push for statehood to haul the island out of a deep economic crisis.
Overall, St Gallen’s alumni report a 95 per cent satisfaction level, 2 percentage points more than the alumni from London Business School and WHU Beisheim.
With the compliments of the season.
There is even is a standard demagogic playbook.
The mainstream remains the awkwardly named sector of Massively Multiplayer Online Role Playing Games, or MMORPGs. In October, six out of the 10 most popular online games in China are MMORPG games, according to the report. World of Warcraft by Activision Blizzard, Inc. (ATVI) still tops the list with the most registered players and peak simultaneous online users. But the current government regulatory fighting over its Chinese license, held by Netease.com Inc. (NTES), may yet have a negative impact on the game, according to the report.
Cristiano Ronaldo, the superstar footballer who earned 61 million pound last year, usurped long-term leader Floyd Mayweather Jnr into first place. The retired boxer, who fought just once in the last 12 months, earned pound 30 million.
Length of program: 24 months
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.
It has exceeded the average level of 2.08% in the EU, while it still lags behind the 2.4% average ratio for member countries of the Organization for Economic Co-operation and Development, the bureau said.
"It's a goal that's right here and now and it's something that we want to experience," Curry said. "It'd be a huge accomplishment because doing something that hasn't been done in the history of the league is special. You never know if this opportunity will come back again. There are so many variables that go into winning this many in a row, especially the start of the season."
降低毛利率助卫浴企业开辟农村市场 - 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 workers, who were part of a crew building a football stadium, were taken in the mainly Shi'ite Habibiya district in northeastern Baghdad.
Equally, a three-week interning stint at PwC in the school summer holidays gave her the chance to sample life in a professional services firm. “I didn’t think I would get a place on [PwC’s programme] as I had no business experience,” she says.
But despite the anticipation, it seems the underwear brand's debut in the Chinese city is not going entirely to plan.
Grab your rolling bag, and pack your patience. The holiday air travel season is about to begin. And if you want to have a stress-free trip, the best advice we can give is to fly west.
Sample Supplement Plan
- China produced an estimated 420.5 tonnes of gold last year, according to the World Gold Council. Over the same period, Chinese demand for gold rose by 4 per cent to 953.3 tonnes, it said.
- 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.
Watching Under the Skin again brought to mind another comparison: Orson Welles – the Welles who succeeded in creating a hoax martian invasion on the radio and who, in F for Fake (1975), got his partner Oja Kodar to walk around the streets in a miniskirt, secretly filming the lascivious expressions of the non-actor guys looking at her.
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 新风系统走红 是否会抢食空净市场大蛋糕？.