|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.
Cliff Stevenson, an anti-dumping expert who publishes the report based on data filed with the WTO, said the surge in US cases was driven largely by the steel industry. The increase also represented the range of countries from China to Australia, the UK and the Netherlands against which US companies were willing to file anti-dumping complaints.
On the a monthly basis prices fell by an average 0.5 per cent.
9.Beating Hearts Created In A Petri Dish
Lawrence Yun, the trade group's chief economist, expects the average 30-year fixed-rate mortgage to hit 5.5% at year-end, up from 4.5% late last year and 3.5% in the first half of 2013. That's a sharp runup in a short period of time, one that could harm affordability and spook even more buyers.
《患难与共》(Togetherness)，HBO，1月11日播出。HBO台的周日晚间喜剧组合中已经有了20出头的纽约女人（《都市女孩》[Girls]第四季第一集将在同一天晚上播出），还有快到30岁的旧金山男同性恋（《寻》[Looking]也在当天开播第二季）。现在又来了30多岁的洛杉矶异性恋者们。这部有点阴郁的半小时喜剧来自杰伊(Jay)和马克·杜普拉斯(Mark Duplass)，兄弟俩曾经合拍过《肥大的椅子》(The Puffy Chair)和《纸袋头》(Baghead)等诡异的电影。马克·杜普拉斯和梅兰妮·林斯基(Melanie Lynskey)饰演一对夫妻，和杜普拉斯最好的朋友（史蒂夫·齐西斯[Steve Zissis]饰演）与林斯基的姊妹（阿曼达·皮特[Amanda Peet]饰）合住一栋房子。
Influenced by the current economic situation, and resource relocation in China's financial market, the banking industry is away from the high-speed growth period, the expert added.
The demagogue’s campaign leads naturally to despotism — the tyranny of the majority that is a mask on the tyranny of one.
That calm can sometimes be taken for a lack of the urgency that is vital in the fast-moving tech industry. Many were disappointed that Apple Watch was not made available to buy this year. But analysts say Apple’s approach of waiting until it has perfected a product usually leads to stronger long-term performance. Samsung, whose smartphone sales have suffered this year, is on its sixth-generation smartwatch, but has still not found a real hit.
It's a bit of a lark organised by UK film critics – a gong for the top canine performance at the festival, handed out on the last Friday in the British pavilion. This year the Palm Dog went to Lucky, a Maltipoo – that's half Maltese terrier, half poodle – who plays Dixie in Miguel Gomes' six-hour epic, Arabian Nights. The prizewinner is presented with a toy bone and this year delivered a brief acceptance speech (“woof”) by video link. A jolly time was had by all but an unnamed French journalist felt that the award was “an unwanted intrusion of British silliness” in the glamorous proceedings, according to AFP. “From the French perspective, this is a bit bizarre,” he is reported to have said. “The British are weird.”
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.
During the summers, Good Humor ice cream trucks visit the company's campuses every other Friday during lunchtime. In the fall, cider and doughnuts are served twice a month, mid-morning.
2015上半年福建家具出口109亿元 同比增长9.6% - 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.
Most of Friends was shot before cellular phones and Google were ubiquitous. The clothes and gadgets seem a bit outdated these days. Despite this, the show’s key elements still hold up remarkably well in the eyes of young viewers.
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.
There is still tremendous untapped potential in China-Russia economic and trade ties and the two economies are highly complementary. The goals set for the two-way trade can be achieved.
In the past decade, only three blue diamonds of 10 carats or more with the same vivid grading for intensity have been sold at auction, all weighing less than 12 carats and none flawless, he said.
Hurun estimates that there are now 594 US dollar billionaires in China and another 94 in Hong Kong, Taiwan and Macau, compared with 535 in the US.
The study was based on 3,095 questionnaires from 2016 graduates and 1,661 questionnaires from employers across the country.
Sample Supplement Plan
- 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.
A combination of tax increases and spending cuts in 2013 shaved about 1.5 percentage points off annual economic growth, according to the Congressional Budget Office. Many forecasters expect the fiscal drag in 2014 to be one-third that amount, or less. 'You'll have more political certainty this year,' said Gregory Daco, a U.S. economist at Oxford Economics.
Mr Mallaby’s 800-page book was published in October by Bloomsbury and Penguin Press, and was hailed as “exceptional” in an FT review. It came up against strong competition from five other shortlisted books tackling the world’s critical economic and management challenges — from the US productivity gap to persistent gender imbalances.
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 1月全国家居卖场销售额698.3亿 同比降23.39%.