|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.
That was a less marked jump than the 3 percentage point rise from August to September, however, suggesting recent curbs to property purchases may be having some effect.
7. An unexpected new lung function has been found. Researchers have found that lungs don't just facilitate respiration - they also play a key role in blood production, with the ability to produce more than 10 million platelets (tiny blood cells) per hour. That equates to the majority of platelets in circulation at any given moment.
Two arrested in connection to shooting of Lecent Ross
Despite the fact that each market rebound ended up as a V-shaped affair, each successive rally was carried out with less and less individual stock participation. Glaring divergences between winners and losers, large caps and small caps, preoccupied the commentariat for most of the spring and summer. Deflationary concerns from Europe and the Japanese technical recession further confounded analysts, as Treasury yields and inflation indicators in the U.S. were driven lower despite the improving domestic economy.
Until now, testing reliably for lead was expensive and meant sending away samples for analysis.
由于州政府和市政府试图打击不法的旅馆经营者，明年可能会出台一项规定。而与此同时，房产租赁网站Airbnb将游说政府改变法规。“你会看到，规范这一市场的要求会变得更加迫切。”代表租户的律师塞缪尔·J·希莫尔斯泰因(Samuel J. Himmelstein)说。
A private reading on China's manufacturing sector suggests the slowdown continued last month but that conditions had not worsened as much as in October. The Caixin-sponsored preliminary manufacturing PMI was 48.6 in November, versus expectations of 48.3. It had been 48.3 in October.
The biggest falls in brand values include oil and gas companies, still suffering from low commodity prices, and banks, which face growing competition from rival payment systems such as PayPal — whose brand value increased by 35 per cent (see story page 2).
Talking to Town & Country, Industry Kitchen Executive Chef Braulio Bunay said he was inspired to create the pizza by the city's Financial District, which he described as 'the epitome of decadence'.
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.
PRICE PER SQUARE FOOT: $395
3月份古镇灯饰价格指数：商业照明艰难爬升 户外照明震荡上行 - 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 increase of these and other gases from human activity has caused the planet to warm by about 1.5 degrees Fahrenheit since the preindustrial era, which is causing land ice to melt all over the world. The oceans are rising at what appears to be an accelerating pace, and heat waves and torrential rains are intensifying.
不错，2014年完全是一场灾难，只等着引爆。在《年内股市崩盘的概率有多大？》(Doomsday poll: 87% risk of stock crash by year-end)一文中，我们分析了今年年初以来的10大崩盘征兆。之后，我们又不断发现了更多新的妖魔。它们有如嘀嗒作响的定时炸弹，来自国会、最高法院、性问题、碳排放、石油巨头、国家安全局(NSA)、国税局(IRS)、茶党式财政紧缩。接踵而至，让人无法招架。
Who can forget Prince Harry's unprecedented communique to the media a few months ago over the then speculation over his girlfriend Meghan Markle?
Sample Supplement Plan
- As China's economic structure evolves, the rich list also is changing.
- 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.
DIHK's foreign business chief Volker Treier said the volume of goods exported to China from Germany grew rapidly in the latter part of 2016, Chinanews.com reported.
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 50家中小板公司发声维稳 德豪润达8名管理层增持.