|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.
In a sign that civil service jobs may be losing their appeal, a report issued by recruitment website Zhaopin in late March said more than 10,000 public sector employees, including civil servants and staff members at public institutions, had submitted their resumes to potential employers through the site in just two months. The number was 34 percent higher during the same period last year, the report said.
3. “Bridge of Spies” Years ago, Steven Spielberg entered the ranks of Pantheon Directors, to borrow the most exalted category in Andrew Sarris’s taxonomic “The American Cinema” — and there he remains.
We will strengthen our capability for making technological innovations.
Those trade flows, published by the General Administration of Customs, resulted in China’s trade surplus rising than $2bn to $40.2bn, surpassing October’s revised figure of $38.2bn and well ahead of September’s revised six-month low of $28.6b. November’s trade surplus was also ahead of the $35bn forecast by economists.
The work of Alvin Roth and Lloyd Shapley has sparked a "flourishing field of research" and helped improve the performance of many markets, the Royal Swedish Academy of Sciences said.
“We weren’t looking to throw the bums out, as they might say about an election. We were just really impressed with a flood of new powertrains, ” says Drew Winter, WardsAuto World Editor-in-Chief. “What was great yesterday might be less impressive tomorrow because engine technology is changing so rapidly.”
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.
AMC频道的《广告狂人》(Mad Men)也是如此。该剧演到了第七季，剧中人物和20世纪60年代的背景似乎已被挖掘干净，不过它仍在让观众猜测结局，结局要到明年才播出。《黑道家族》(The Sopranos)结局模糊。《绝命毒师》(Breaking Bad)以沃尔特·怀特(Walter White)死去告终。现在，隐约显现的下一个电视谜题是唐·德雷珀(Don Draper)的最后时刻——究竟是死去还是活着。
After Peking University, known as Bei Da, and Tsinghua University, the next highest-placed Chinese university is the University of Science and Technology of China at 15, Fudan University at 16, Shanghai Jiao Tong University at 18 and Zhejiang University at 19 in the top 20.
贝壳找房数据详解“最火租房季”：合租率北京过半 杭州高达7成 - 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 jobs were ranked based on the following attributes, with much of the data coming from the Bureau of Labor Statistics: “income, outlook, environmental factors, stress and physical demands.”
Comic skit “Give Hand So That I Won’t Be Lonely”(Feng Gong, Guo Donglin and Yan Xuejing)
While both numbers came in below forecast, they show how the BoJ has a tough decision on its hands, with respect to potentially ramping up its quantitative easing programme. The monthly numbers look good, the yearly ones not so much.
A review of our work in 2016
Sample Supplement Plan
- PRICE PER SQUARE FOOT: $395
- 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.
4) I often feel inhibited in social interactions 0 1 2 3 4
This year, several professions geared toward serving the financial and health needs of an aging population made the top ten, says Lee, including audiologist, financial planner, and physical therapist.
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 农村家长陪读：花高价租房 有的孩子不欢迎.