|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.
- 广州公租房准入放宽： 家庭年人均收入35660元
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.
You might think 60% is absolutely nothing, but this is a significant step, seeing as gay marriage was not legal anywhere in the United States in 2003.
adj. 在 ... 之前，先，前，以前的
In its decision to not boost its monetary stimulus efforts, the Bank of Japan noted industrial production was one area where the economy was just puttering along. Certainly, there were other parts of the economy, such as the labour market, that were doing much better.
A schoolgirl aged 11 has been honoured as "America's top young scientist" for inventing a quick, low-cost test to detect lead-contaminated water.
A recent example: When Gwen Stefani launched her new album Spark the Fire, Swyft created a free sticker pack and distributed it on several of its messaging apps. It was downloaded almost a million times and sent between users seven million times, resulting in 41 million impressions in 10 days. Such campaigns cost anywhere from $50,000 to $250,000 for brands, Wray says.
Key projected targets for development this year:
A pair of post-mumblecore comedies about self-realization and its limits. Mr. Bujalski’s is a flawless screwball triangle (with Guy Pearce, Cobie Smulders and Kevin Corrigan as the sides) masquerading as an easygoing hangout with the oddballs of Austin, Tex. Ms. Piven surveys the darker territory of mental illness and daytime television. Thanks to Kristen Wiig’s astounding performance (as a lottery winner named Alice Klieg), “Welcome to Me” is a portrait of an American dreamer that is unsettling and inspiring in equal measure.
7. 《教师》(The Kindergarten Teacher)。在这部严酷、怪异的轰动之作中，以色列导演那达夫·拉皮德(Nadav Lapid)讲述一个教师对一个儿童诗人的迷恋，为狂热及其代价绘制了一幅残忍的肖像。
Except your Watson, he thinks it's hot.
Song “Family”(Tan Jing)
And among the GII 2016 leaders, four economies — Japan, the US, the UK, and Germany— stand out in innovation quality.
《少年收容所》(Short Term 12)是独立制片的小型影片之一，然而却会大大地影响观众。这部低成本电影片长仅96分钟，背景是一个针对问题青少年的收容设施。然而德斯汀?克里顿(Destin Cretton)的导演和布里?拉尔森(Brie Larson)的表演让这部电影跻身年度最佳影片之列。拉尔森几乎可以肯定无缘奥斯卡奖（今年的竞争异常激烈），但她对所扮演的女主角格蕾丝(Grace)的刻画极具水准，格蕾丝是一名20多岁的年轻保育员，她自己的生活远非平静无波。
Wallace wrote the book after saying "yes" to everything for a year, a commitment which both advanced his career and landed him in a cult meeting. What the movie didn't show, however, is the sheer number of Internet scams Wallace signed up for. Apparently, saying "yes" all the time has its downfalls in real life.
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.
However, we are sceptical that the strength of imports can be sustained given that the delayed impact of policy tightening and a cooling property market are set to weigh on Chinese demand for commodities in coming quarters.
This means war: Christopher Nolan's second film not set in the present (or future) is an epic tableau about the rescue of hundreds of thousands of troops from the French coast. Tom Hardy, Mark Rylance, Kenneth Branagh, Cillian Murphy and, er, Harry Styles, star. Think Saving Private Ryan, but saltier.
海南商品房销售许可信息查询系统上线 购房人可通过有关网站查询房源信息 - 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.
3. The 2012 Ig Nobel Accoustics Prize
"It's a great conservation success story."
China's Internet industry is often derided as a realm for knockoffs, especially of companies banned in China. Chinese search giant Baidu Inc. has a website that looks like Google Inc's. Tencent's flagship product, instant messaging service QQ, was launched in 1999 as OICQ and had similar functions to then-popular instant messaging service ICQ. Sina Corp.'s Weibo, a popular microblogging service, is invariably described as 'Twitter-like' in the Western media.
PRICE PER SQUARE FOOT: $395
Hope you enjoy the happiness of New Year and all the trimmings.
Sample Supplement Plan
- The history of James Bond theme songs isn't quite as long as some might suspect, however. The first two films in the series – Dr. No and From Russia With Love – didn't have opening songs, they had orchestral arrangements. Dr. No even segued into a weird rendition of "Three Blind Mice." Later on, On Her Majesty's Secret Service gave the opening number amiss and snuck its theme song into the middle and end of the movie.
- 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.
German Three:Mercedes-Benz begins to sag as new lower-priced Benz’s inevitably erode its once invincible “the best or nothing” status. At BMW, imminent arrival of a new 7-series cements its status as the preferred brand of Scarsdale, Shaker Heights, and Santa Monica. A new A3, starting at $30, 795, should nicely lift Audi’s sales beyond 2014’s 15% climb, and a new Q7 SUV should nicely lift profits.
I always judge the tank on actions and not by words. So, when teams say they're not in the tank and then run out a bunch of undrafted free agents while injuries to star players linger, that's when you know it's on.
1号 what the fuck: “职场辣妈”的新境界
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 质检新规出台 规范地板行业健康发展.