|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.
This move works on multiple fronts for the Thunder. First, Gibson helps fill in for the injured Enes Kanter in the short-term and he brings playoff experience, solid rebounding and hard-nosed defense to a possible postseason matchup with the Spurs or Rockets.
Ronaldo's monster pay-packet was the result of his eye-watering pound 38.5 million-a-year salary with Spanish giants Real Madrid and endorsement deals with the likes of Nike, watchmaker Tag Heuer and nutrition supplements group Herbalife - themselves worth pound 22 million.
Although the original book got 7.9 out of 10 on Douban, the TV version only got 5 for its poor adaptation.
In one tweet that was posted on Jan 10, Obama wrote, "Thank you for everything. My last ask is the same as my first. I'm asking you to believe - not in my ability to create change, but in yours."
France’s HEC Paris and Essec Business School remained second and third, respectively, for the third year running.
Bobbi's dad Anton, 28, admits that he had his concerns at first, but is now comfortable with Bobbi's routine.
Whether of left or right, they present themselves as representatives of the common people against elites and unworthy outsiders; make a visceral connection with followers as charismatic leaders; manipulate that connection for their own advancement, frequently by lying egregiously; and threaten established rules of conduct and constraining institutions as enemies of the popular will that they embody.
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.
Although various public incentives exist, many come in the form of tax breaks, low-interest loans or rebates. So a building might have to levy an assessment or raise maintenance to cover initial costs. “You run into the problem of nobody giving you the money upfront,” Mr. Luxemburg said.
Salary three years after graduation and salary increase are the main criteria, each accounting for 20 per cent of the ranking’s weight. Most schools in the top 25 score well on at least one of these criteria. The top 10 schools would mostly also rank in the first 10 if salaries and their increases were excluded. The only exceptions are Nanyang Business School and China Europe International Business School, both underperforming in the doctoral and research ranks.
That's not even a sarcastic quip, it's the truth.
新华社：七部委重拳整治房地产市场乱象传递哪些信号？ - 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.
Allow me to congratulate you on the arrival of the New Year and to extend to you all my best wishes for your perfect health and lasting prosperity.
“One person said he was going to the men’s room and didn’t return.”
It’s wall-to-wall pure pop heaven, crackling with originality and dark humor, teeming with action sequences so perfectly timed and executed you almost want to run out of the theater on the spot so you can call a friend and rave about it — but you wouldn’t dare leave your seat because you wouldn’t want to miss a frame of this brilliant, pulse-quickening gem.
Next year, crude from Libya--which experienced major problems exporting its oil in 2013 because of internal disputes--could flow again. Iraqi output also is set to increase. Even Iran, shut out of global markets for years, could return if an agreement is reached to relax sanctions aimed at curbing its nuclear development. All this could add as much as two million to three million barrels a day of Middle East output.
凯投宏观(Capital Economics)首席亚洲经济学家马克?威廉姆斯(Mark Williams)补充道：“我们预计，2017年新兴市场出口的表现将继续改善，出口值会同比温和增长。”
Sample Supplement Plan
- n. 有毒物质
- 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.
10. Economics is killing the economy, but like coke addicts we won't stop
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 银川市探索土地托管促“节本增效” 资金压力和人才短缺日益凸显.