|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.
- 地价环比增速回落 居民对房价上涨预期有所降温
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.
比特币区块被讨论得最多的一项潜在用途，是去中心化的打车服务“Uber”。客户无需使用特定软件，就能订车并直接向司机付款，去掉中间商。（Uber创始人特拉维斯o卡兰尼克，抱歉）区块能用于各种用途，从储存安全文件（去中心化的的Dropbox）到“水印”技术，水印技术是指某块特定的比特币能包含比如你房子的房契。Digital Currency Group投资主管赖安o希尔基斯表示：“区块将催生数十年的创新。这可能催生零阻力股票发行、所有权转让以及智能合同。而上述事物共同构成了经济的支柱。如果你想创建分散管理的优步、Dropbox以及Facebook，你可以重塑互联网。”Digital Currency Group由前SecondMarket创始人巴里o希尔伯特创办。
Benmosche's abrasive morale-building exercise at AIG will take hold. The U.S. pay czar will give Benmosche leeway on pay. And a continuing rebound in the markets will give AIG a shot at repaying a good chunk of taxpayer money.
Last year was especially striking because global heat records were broken or tied in every month except January and April, researchers said.
Most common passwords of 2013:
Will Tesla produce more than 250,000 Model 3s
《钢铁侠3》（Iron Man 3）凭借12亿美元的票房总收入成为目前2013年最卖座影片。不过这还不足以令其主演小罗伯特·唐尼（Robert Downey Jr.）摘下我们票房收入最高演员的桂冠。今年，绰号“巨石强森”的德韦恩·约翰逊（Dwayne Johnson）凭借更加努力的工作，击败了唐尼。
15. 《旅行终点》(The End of the Tour) ，导演：詹姆斯·庞索特(James Ponsoldt)。
Anxiety about addiction to screen time gave rise to a dubious new line of businesses: boot camps, often run by ex-military personnel, promising to help wayward youth kick the habit. But investigative reports p ublished in recent days by Beijing News and the Mirror reveal abusive conditions, leading to the death of at least one student, at the Zhengzhou Boqiang New Idea Life Training School, which billed itself a s an Internet-addiction recovery camp in eastern Henan province.
That an iPhone mini and a LTE license from the Chinese government this year or next could finally persuade China Mobile (CHL), with 700 million subscribers, to cut a deal with Apple.
这台叫做IP-BOX的设备可以破解运行iOS 7或者更老版本的iPhone，通常它需要6秒到17小时来破解iPhone的四位锁屏密码。英国《每日邮报》购买了这台设备，并在6小时内破解了苹果iPhone 5c的锁屏密码。该密码破解设备运行在iOS 9系统上的版本将会在本月晚些时候出现。
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.
Taken alongside data released in the past few days, and it doesn't make things easier. The country is still struggling with deflation and household spending slumped last month. But retail sales data released this morning topped estimates.
The 2017 rankings feature the top 60 pre-experience courses for students with little or no background in the industry and the top six post-experience programmes for professionals already working in the sector. Only a handful of schools offer post-experience courses.
抑制投资投机 楼市调控升级 徐州二套房领证三年方可再售 - 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.
His footballing rival Lionel Messi - who the 31-year-old beat to be crowned the World Player of the Year in January - was second on the list, taking home pound 56 million in 2015/16.
自从2015年，唱作人杜阿·里帕就持续发表了一系列单曲，从最初的那首轻佻的《Be the One》（《成为你的唯一》）到最后那首大获成功的《Hotter Than Hell》（《热得过火》），这两首歌都被收录到她的首张专辑中。
The secretive billionaire who launched a hostile takeover bid for China’s largest property developer has emerged as one of the country’s richest people, illustrating how leveraged financial investments are propelling huge increases in private wealth.
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.
We'll start our review with the South American nations, and who else could we begin with, but the hosts Brazil. Rewind 18 months and they looked like they'd be struggling, but the appointment of 'Big Phil' Scolari has been inspired, and he's brought a belief to the team that was previously missing. Last years 3:0 demolition of Spain in the Confederations Cup final shocked many experts, and all of a sudden the Brazilians have expectations on them. Whilst you can't argue with that scoreline, we still wonder if Brazil have the firepower to win such a long tournament. Neymar is expected to conjure up the magic, but they're relying on Fred to come up with the goals. No disrepect to Fred, but the last two Brazilian teams to win the World Cup, in 2002 and 1994, could count on the likes of Ronaldo and Romario to lead the front line, two genuine legends of the game.
Coca-Cola is in the middle of transforming its business as it sells off its bottling operations in the US and across the globe to focus on producing the concentrate that makes many of its drinks as well as research and development. Those sales will allow the company to focus more of its resources on innovation and acquisitions.
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 房企扎堆一线城市抢地 去库存仍是今年大势.