|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.
"It may affect them for life," Dershowitz said.
Another love ballad for Bond, but if Nancy Sinatra's song from You Only Live Twice was playing at your orthodontist's office, it would be the sexiest orthodontist's office in town. There's a mysterious quality to the string section, and a playfulness to the declining notes. They combine to make something rather magical. From here on out all of the Bond songs on this list are bona fide classics.
Yao has been at the center of a hostile takeover battle for China's largest real estate developer China Vanke Co Ltd (000002.SZ).
很多明星获得的小金人都被放在了父母身边，安吉丽娜·朱莉（Angeline Jolie）已故的母亲多年来一直保存着女儿因影片《女生向前走》（Girl）获得的最佳女配角奖杯。妮可·基德曼（Nicole Kidman）因影片《时时刻刻》（《The Hours》）获得了最佳女主角奖，奖杯就放在她父母家中的壁炉台上，来串门的邻居都可以看到。詹妮弗·劳伦斯（Jennifer Lawrence）于2013年凭借《乌云背后的幸福线》（Silver Linings Playbook）获得第85届奥斯卡最佳女主角，奖杯放在她父母家中的钢琴上。
A Sicilian Photographer of the Mafia and Her ‘Archive of Blood’
To Craig Bennett, Abigail Baird, Michael Miller, and George Wolford for demonstrating that brain researchers, using a combination of complicated equipment and simple statistics, can find meaningful brain activity anywhere, even in a dead fish.
A report by human resources website Zhaopin released recently found that only 3.1 percent of students expecting to graduate in July said they will start their own business, down from 6.3 percent in 2015.
The American Film Institute has picked its 10 best movies and TV shows of the year. The titles, presented in alphabetical order, are works AFI's juries have determined advance the art of the moving image, enhance the cultural heritage of America's art form, inspire audiences and artists and make a mark on American society.
Simply put, bladeless fans are fans without blades. They work by sucking in air at their base and then blowing them out through several holes in their ring. The fan is reported to have been invented by James Dyson, who calls it the "Air Multiplier." Just like the flying jetpack, it earned a spot in Time's list of notable inventions of 2009. And just like the jetpack, it was not the first of its kind. The first bladeless fan was actually patented in 1981 by a Japanese company called Tokyo Shiba Electric. Although Tokyo Shiba's bladeless fan was never manufactured, James Dyson's initial design of a bladeless fan design looked so similar to that of Tokyo Shiba Electric that the patent office refused to grant him a patent. The patent granted to Tokyo Shiba had already expired, but the patent office still required something substantially different before it could grant a new patent to James Dyson. Dyson's patent manager, Gill Smith, did not deny the similarities between both bladeless fans but said the difference between them was the "technology."
Companies do have black lists. It's not written down anywhere but it's a list of people they'd be happy to get rid of if the opportunity arises. If you feel invisible, if you're getting bad assignments, if your boss is ignoring you, or if they move your office, you're probably on it.
It is up to other institutions — notably, Congress, courts and media — and the citizens at large now to do so.
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.
The top SUV maker and MPV maker last month are familiar to all: Great Wall Motor and SAIC General Motor Wuling stayed on their segment thrones. SAIC Volkswagen also maintained its crown in the sedans and hatchbacks segment.
Shipments to China cratered by 14.4 per cent year-on-year to Rmb737.5bn in January. That’s from a 4 per cent drop in December, and versus expectations for a 1.8 per cent rise.
统计局：1-6月份全国房地产开发投资55531亿元 同比增9.7% - 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.
Not because I am happy to see the end of what was one of television’s smartest series, a pioneer of what is now generally accepted as the current golden age of small-screen serials.
8. “The Diary of a Teenage Girl” In her terrific feature debut, Marielle Heller traces the artistic and sexual awakening of a 15-year-old (a sensational Bel Powley) whose desires leads to adulthood.
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.
小说作者安东尼·赫洛维兹（Anthony Horowitz）透露，新书《Trigger Mortis》为现代读者作了改动，包含反对吸烟的信息，而且首次有一位“直言不讳”的同性恋朋友出场。
Dirk Philippa, portfolio manager of Fidelity International’s global property fund, has also cut investments in Hong Kong from a 6-8 per cent overweight two years ago, relative to benchmarks, to a 1 per cent overweight position.
200911/88512.shtmlA love letter to a US college student from the girlfriend who was to become his wife is finally on its way to him - 53 years after it was written in 1958.
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 深度贫困地区可灵活使用宅基地.