|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.
1. “The Assassin” and “Mad Max: Fury Road” (tie) Hou Hsiao-Hsien and George Miller directed the year’s two best commercial movies, both of which should be seen on the biggest screen you can find.
With assets under management of $200bn, according to Nomura Securities, Japan’s ETF market is about $50bn larger than all other Asia-Pacific ETF markets put together. At the end of August, the market value of the BOJ’s ETF holdings was $175bn.
In this Jan. 24, 1984, file photo, Steve Jobs, chairman of the board of Apple Computer, leans on the new "Macintosh" personal computer following a shareholder's meeting in Cupertino, Calif
Cross talk “Do Not Blame Me” (Cao Yunjin and Liu Yuntian)
There are always one or two coworkers in the office that most people can't stand. But if you don't like most of your coworkers, chances are your days aren't very enjoyable because you have to work with them day in and day out. If you can't stand most of your coworkers, it's time to think about finding a company whose employees you mesh with better.
New Year comes but once a year. But when it comes it brings good cheer.新年一年只有一次，但每次来临都带来喜悦。
Capsized ship righted
Walker places sixth thanks to Fast & Furious 6, the biggest hit of his career. He had finished shooting much of Fast & Furious 7 before the tragic car accident that took his life. Word is Universal won’t reshoot the film and will work around the actor’s death.
Song “Chang’er”(Li Yugang and three Chinese astronauts)
The appointment of Inga Beale to run Lloyds of London and of Mary Barra to run General Motors marked an encouraging end to 2013. Progress for women in the coming year will continue to be too little and too slow, but you should expect to see women in positions of power and influence everywhere. Even Japan is starting to try to get women into work.
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.
Adding to the growing literature of sell-side analysts who think the answer to Apple's (AAPL) market valuation woes (down 35% since September) is a low-cost iPhone, MorganStanley's Katy Huberty has looked at China, the world's largest smartphone market, and done the math.
楼市潜规则揭底：“号头费”流进了谁的口袋 - 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.
200911/88512.shtmlA 1936 Nobel Peace Prize discovered at a South American pawn shop has been sold at auction in Baltimore for $1.16 million.
"Quality supervision authorities at all levels must intensify quality supervision and keep cracking down on law violations to improve the quality of products and protect consumers' rights," said Mei Kebao, deputy head of the administration.
A robust LinkedIn presence is crucial to any job search. You know that. Your manager knows that. And your manager probably knows that you know that – so she'll be concerned when you go from having a bare-bones profile on Monday to one jacked with additional work history, new connections, status updates and recommendations by Friday. "Don't go from zero to 500 overnight, because that can be quite obvious," Foss cautions。
Sample Supplement Plan
- 6. 米兰达·兰伯特(Miranda Lambert)，《白金》(Platinum)，RCA Nashville。兰伯特很快从坚强的新贵蜕变为光芒四射的乡村乐贵族，这张《白金》是她最好的专辑，她带着轻松的权威之感逾越了界限。专辑中伤感与世俗的情绪交替出现，修饰和粗粝的比例恰到好处，这张专辑让人们明白她有着强大的力量，向任何低估她实力的人发出挑战。
- 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.
RSPCA South Australia chief inspector Andrea Lewis said it was a "heartbreaking" case for staff.
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 脱离了“养老”属性的养老地产如何“解局”？.