|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.
2. Do I have too much clutter? Drowning ourselves in too many material possessions can ultimately lead to stress. Get clear on what you absolutely need and what you can get rid of.
Saving Cancer Patients in Africa
Goldie Blox is a toy company on a mission to redefine the “pink aisle” in toy stores. Men dramatically outnumber women in science, technology, engineering and math (STEM) education and careers, with girls largely losing interest in these topics by age 8. Goldie Blox toys are designed to inspire future engineers by engaging girls in a way that draws on their strong verbal and storytelling skills — while still offering opportunities to build the skills that can later translate into an interest in engineering. And speaking of opportunity, how does a start-up toy company stand out against the big names that have been dominating the toy space since the beginning of time? In a savvy move, Goldie Blox recently released a video that went viral with their take on the Beastie Boys song “Girls.” Though the video was ultimately taken down, Goldie Blox did an excellent job raising awareness of the need to get more women and girls interested in STEM … and of the Goldie Blox toys.
There are a wide range of low-cost flights to Russia and transportation in the country is also easy with the Trans-Siberian Railway.
6. Cancer Mortality Rate
The remains of the monarch -- depicted by William Shakespeare as a monstrous hunchback and often viewed as one of English history's greatest villains -- will now be solemnly reburied in the local cathedral.
HOW MUCH: $1,975,000
If he wins the primary, he would face off against first-term Republican Gov. Phil Scott, 59.
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.
企业联盟打造环保建材装饰 - 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.
Attraction: The adventure of a lifetime
节目20 小品《今天的幸福2》，沈腾 马丽 杜晓宇 王琦
Foss also points out that recommendations from others are time-stamped, so it looks fishy to have five new accolades on your profile, all written within the same week. "They don't look like they're coming organically," she says. "It looks like you're out shaking the bushes, trying to get people to say nice things about you."
尽管苏富比把这个分为两场的拍卖会宣称为“伯恩海默藏品拍卖会”，但是结果证明，他的藏品并不好卖。在11月24日的夜间拍卖会上，42件拍品中只有22件找到了买家，价格最高的是尼古拉斯·朗克雷(Nicolas Lancret)1732年的油画《小步舞》(Le Menuet)，它描绘的是一场浮华的游园会，里面有天真烂漫的舞者，售价为19.7万英镑（含佣金）。2005年，这幅画是以74.4万美元的价格在拍卖会上购得的。
Take solid and effective steps to cut overcapacity
Sample Supplement Plan
- 单词credit 联想记忆：
- 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.
Shares in Hyundai and AmorePacific slid on Friday, down 4.4 per cent and 12.5 per cent respectively in late afternoon trading in Seoul.
这款高端机型将成为苹果产品阵容的一名新成员，加入去年发布的、升级步伐较小的iPhone 7和iPhone 7 Plus的行列。
It is reported that Karl Lagerfeld, the artistic director for Chanel, died aged 85 in Paris, leaving the fashion world reeling at the loss of the man.
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 交通运输部：正在研究制定《关于支持粤港澳大湾区交通运输发展的实施意见》.