|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.
The awards, announced during a ceremony in Amsterdam on March 14, are based on millions of international passenger surveys.
?Women fall for him because he's exciting to be around and this plays a much larger part in a relationship than most think. It's the key to a great first date. Even the femme fatales assigned to kill Bond fall for him. But studies show this isn't surprising at all. 007's character has frequently been accused of being sexist. This is probably true -- and only serves to make him that much more attractive to the ladies.
However it's framed, 2018 was a strong year for many of China's biggest domestic film studios though.
"People should just never walk away and leave their animals," Ms Lewis said. "Everyone has a legal obligation to look after animals in their care."
3. Learn from others.
The top-earning woman in the music business has been cashing in on a massive world tour, a constant stream of hit singles and a string of endorsements with a slew of major companies, while occasionally throwing thinly veiled barbs at her chief rival.
The bulk of the risk in this move comes with the possibility that both Ibaka and Turner are free agents this summer, but the disappointment that might result from losing one or both would pale in comparison of a postseason flameout in May.
At the same time, entries for gout jumped by just over a third – a disease associated with "ease and comfort" in Victorian London, now more likely to be linked with deprivation and lack of work.
《Look What You Made Me Do》（《看看你们都让我做了什么》）这首单曲可以载入史册了，流行音乐学者们可能会世世代代地讨论它是否是一次绝妙的公关行动。
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.
他会在自己的独唱专辑中尝试什么样的歌曲呢：《Sweet Creature》（《可爱的人儿》）和《Ever Since New York》（《自从来到纽约》）是温馨的原声抒情歌曲；而在《Kiwi》（《奇异果》）这首歌中，他大声地炫耀着自己的欢乐；《Two Ghosts》（《两只幽灵》）则是一首为分手而惋惜的歌曲。
Although Chinese domestic suppliers have expanded their market share to 32.7% in 2016, the trend was reversed in 2017, as their share shrank to 26.8%, said Qu Daokui, president of China Robot Industry Alliance.
The show started with a circus theme, complete with acrobats, a sword-swallower and a man on stilts. Justin Bieber, Rihanna and Bruno Mars performed.
24个陶卫品牌跻身中国500强 马可波罗九牧等居前列 - 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 2015 FT Global Executive MBA ranking this year is remarkable for two reasons. Not only is it the FT’s 100th ranking of business schools, but it also marks the first time thataprogramme that includes a mainland Chinese business school has occupied the top position.
新美国基金会(New America Foundation)高级研究员李?德鲁特曼(Lee Drutman)在一份给Vox的分析文章中指出，在阿肯色州、北卡罗莱纳州和田纳西州，移民人口是1990年的三倍以上。围绕这些变化产生的焦虑或许可以解释共和党为什么在这个阶段更关注限制移民问题，还有这些州的白人投票者们何以压倒性地支持特朗普。
Two United States cities have seen significant increases in costs, with Los Angeles rising 19 places to enter the top 10.
What dangers does the Fed present to EMs today? One of the biggest risks, says Mr Koepke, is that it might “get behind the curve” and delay raising rates for too long. This would result not only in a surprisingly big hike when it came, but also a higher terminal interest rate than would otherwise be the case.
Sample Supplement Plan
- 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.’”
- 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.
While heavily dominated by French and English schools, accounting for 44 per cent of the table, the ranking is more diverse than ever with schools from 25 countries.
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 房地产价格回升影响CPI涨幅 一二线楼市将降温.