|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.
He said game and live-broadcast apps currently hosted by Tencent don't require real-name registration, but the company is considering establishing a platform for parents to monitor their children's behavior.
Whatever happened to ‘Never complain; never explain' – the unofficial motto of the House of Windsor?
The Bellarine Peninsula, located Southwest of Melbourne, Victoria, has been a hotspot for timeless beaches and historic towns like Queenscliff and Portarlington.
OUTDOOR SPACE: Steps down from the patio is a walled garden with a lawn and a fountain. The property is 0.10 acre.
'So it's how do you square that circle? How do you remain true to the original creation and concept and yet at the same time not offend people in the 21st century?
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.
Puerto Ricans have been hit with dozens of new taxes in the past four years and increases in utility bills as former Gov. Alejandro Garcia Padilla aimed to generate more revenue for a government he said was running out of money. Despite those and other measures, the island’s government has defaulted on millions of dollars’ worth of bond payments and declared a state of emergency at several agencies.
美克家居上半年净利同比增逾35% - 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.
This can involve everything from not responding to e-mails to not being aware of how you come across in an e-mail. If you have a bad habit of taking too long to check or respond to e-mails, you could miss important meetings or deadlines, cause delays or confusion, or come off as unprofessional.
As institutions are brought under dictatorial control, the opposition is driven into rebellion or acquiescence.
Do your customers trust you? Do they know what you do with their data and are they happy with it? This will be a major issue not just for the N.S.A., Microsoft and Google. Nor will Google Glass be the only product to provoke debate. Trust reduces the cost of doing business and those who don't build relationships of trust with their partners, suppliers and customers will feel the pinch.
Some of the biggest winners of the night included Lambert, Eric Church, Jason Aldean and Luke Bryan. Lambert led the pack with three wins for Female Vocalist of the Year, Single Record of the Year and Song of the Year for "Over You."
Sample Supplement Plan
- Many grand and spectacular museums are located in picturesque cities like Bruges, Antwerp and Brussels. Art lovers can fully engage themselves in the numerous treasures dating back to the medieval period. Exploring the quiet towns and appreciating their Gothic architecture is also an opportunity not to be missed. As the hometown of the world’s best beers, chocolates and fries, everyone can be a gourmet here. With the 100th anniversary of the outbreak of World War I approaching, Belgium is set to draw many tourists in the coming years.
- 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.
The new image will replace that of Alexander Hamilton, the nation's first Treasury Secretary, whose portrait has graced the $10 bill since the late 1920s. The redesigned currency will debut in time for the 100th anniversary of the formal ratification of the constitutional amendment that gave women the right to vote.
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 “家具企业+互联网金融”成新热点 众筹模式或解资金难题.