|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.
So take a look. I sincerely hope you enjoy reading them as much as I liked selecting and editing them.
2. Livers grow by almost half during waking hours. New research suggests that livers have the capacity to grow by almost 50 percent during the day, before shrinking back to their original size at night. They are the only organ we know of that oscillate this way.
The various mustaches were conceived by the designer Frances Hannon, who has built a number of facial hair styles for Bill Murray in Anderson films (“Rushmore,” “The Life Aquatic With Steve Zissou”). Here, she asked many of the actors to grow out their facial hair so she would have the option to cut it in any shape she wanted.
China has long since eclipsed Russia as the world's number two power behind the US.
由西班牙IQS商学院、台湾辅仁大学(Fu Jen Catholic University)和旧金山大学(University of San Francisco)三家合办的管理学硕士项目排名升幅最大。其全球创业管理硕士项目的排名上升34位，至第43位，逆转了去年下滑19名的势头。这是唯一一个在三大洲授课的项目，其在国际课程体验方面排名第一。
‘Law & Order: SVU’ This NBC ripped-from-the-soap-opera perils of Olivia (Mariska Hargitay) — psychopath rapist-stalker, tortured love affair, new baby — that took up so much air last season finally died down, and this season, the show’s 16th, the detectives got back to sex crimes à clef, including a Ray Rice-inspired episode about a star sportscaster who was seen on a surveillance camera punching the lights out of his wife.
The below are 5 companies that stand out from the rest and are startups to watch in 2014.
It is the thirdhighest overall behind the two Indian management academies at Ahmedabad and Bangalore, with respective salaries of $109,000 and $106,000.
Foreign property investment by Chinese companies plunged by 84 per cent last month, as Beijing’s capital controls choked off the flow of foreign acquisitions.
Of the 27 provincial-level regions that outpaced the country's 6.7% GDP growth in 2016, only three regions - Chongqing, Guizhou and Tibet - achieved double-digit growth.
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.
13. 《女孩帮》(Girlhood)，导演：瑟琳·席安玛(Céline Sciamma)。
2016年全国建材家居市场景气度有所回暖 - 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.
Exports to the EU, Japan and Hong Kong — which serves as a transit point for exports to many other parts of the world — fell by 4.1 per cent, 9.5 per cent and 12.2 per cent respectively.
Total shipments of cellphones reached 560 million in 2016, up 8% year on year, the report showed.
Overall, starting a company ranked lowest among reasons cited for undertaking an EMBA (rated 5.5 out 10). Students’ main motivations were learning about management (9.1), networking (8.3) and increasing earnings (8.1).
Chinese cellphone maker giant Huawei expects its smartphone shipments to grow 29 percent year-on-year to reach 139 million in 2016, compared with an estimated global average shipment growth of 0.6 percent.
Sample Supplement Plan
- One of Iese’s strengths is its academic rigour. The Barcelona school performs consistently highly across all aspects of customised programmes. It is ranked in the top five in 11 criteria out of 15. Iese is top for its international clients and the diversity of its faculty.
- 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.
Each film Wes Anderson makes seems to exist in its very own universe. And “The Grand Budapest Hotel,” set mainly in the 1930s, uses distinct elements and props to help define its world.
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 2015楼市利好支撑下迎新开局 去库存成当务之急.