|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.
- 数据背后的秘密 陶瓷卫浴品牌价值有多高？
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.
5. Mother Nature
If you thought that getting sector over- and under-weights correct at the outset proved difficult, switching between them throughout the year was nearly impossible. A quantitative analyst from Nomura Securities explained to Barron’s in November that “industry leadership has been reversing from month-to-month at a rate unseen in decades of stock-market history. ‘Even if you’re picking the right stocks in a sector,’ he says, ‘things are moving around so much that your performance doesn’t persist.’”
18. 最有趣的道歉（并列）。11月18日，《好莱坞报道者》发表了一份1200多字的道歉，因为它的“奥斯卡女星圆桌会议”没有邀请非白人演员出席。很快，导演亚历克斯·普罗亚斯(Alex Proyas)和狮门公司就为新片《埃及众神战》(Gods of Egypt)中的演员缺乏多样性而道歉。
Although she has already reached astonishing levels of success for her age, Maddie only gives herself a nine out of ten in terms of her career achievements.
Despots use the former as an excuse for repression and the latter to demand absolute obedience.
Overall, state-owned and private businesses invested an unprecedented $23bn in Europe — including Norway and Switzerland as well as the EU — in 2015 while investing $15bn in the US, according to a report by Baker & McKenzie, a lawfirm, and Rhodium Group, a consultancy.
I was asked by one CEO to hire the long-legged girl with the long dark hair even though she didn't have the right skills. Another time, I was instructed not to hire anyone with children because the company had too many people leaving for soccer games. That kind of thing happens all the time.
The workers, who were part of a crew building a football stadium, were taken in the mainly Shi'ite Habibiya district in northeastern Baghdad.
Agricultural raw materials, especially the so called soft commodities such as sugar, coffee and cotton, have been among the top performers this year.
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.
Much of the boost in exports came from shipments to the US, which grew for the first time since March at an annualised rate of 6.9 per cent to $36.8bn. Among other destinations that swung back to growth last month was the the EU, shipments to which rose 5.1 per cent to $29.9bn, as did those to Japan, by 3.2 per cent to $12.2bn.
专家：全国楼市真实库存或需6-7年去化 - 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.
One tomb, dubbed "M3," contained carvings of several mythicalcreatures, including four that represent different seasons and parts of the heavens: the White Tiger of the West, the Vermilion Bird of the South, the Black Turtle of the North and the Azure Dragon of the East.
In July, a video of a couple having sex in the fitting room of a Uniqlo clothing store in Beijing took the Internet in China by storm. Some commenters speculated that it was a publicity stunt by the retailer, which denied the claim. Several people were detained on suspicion of uploading and distributing the video.
A strong performance in all four rankings for LBS includes first place for its full-time MBA programme and third for both its joint Executive MBA programme (taught with Columbia Business School in the US) and customised executive education.
斯坦福大学的Zhenan Baohas 研发出了一种具备超弹性、超耐性和超敏感的材料，能够作为未来发展人工皮肤的基础。以前，人们也研究过生化皮肤，但是Baohas的材料比以前研发出来的更具敏感性。它带有有机转换物质和一层弹性材料，保证它在不被破坏情况下的延展性。另外，这种材料带有一系列的太阳能电池元件，可以自动充电。
Sample Supplement Plan
- How do you know if you need to drink more water? Well, there's a list of factors: dry lips, dizziness, headaches, low urine output and increased thirst. Yet, this smart bottle wants you to listen more to your phone than to your body.
- 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.
Meditate any time, but 15 minutes before you study, 15 minutes before class, 15 minutes before a test, and you'll be amazed at how well you can perform as a student.
Online programmes appeal more to senior professional students than those who take full-time programmes. Participants on online MBAs are aged 34 on average compared to 28 for full-time participants. Online students are also more likely to seek a promotion following the course with their existing employer. While the majority of full-time MBA graduates (90 per cent) worked for different companies three years after graduation, only about 55 per cent of online graduates did so.
贝克(Beck)，《说再见》(Say Goodbye)， Capito
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 石家庄一季度拆除17家水泥企业.