|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.
If you do much hiring of freelancers, you’ve probably considered outsourcing the outsourcing. There are several great services that can help, each with varying business models. For example, Bolton Remotewill build your team with vetted, offshore contractors. Another provider,Hubstaff, starts with your project in mind and then matches you with project specialists. Using an outsourcing placement service will save time instead of trying to do the recruiting yourself. These firms typically offer free recruiting and placement services but take a cut of the hourly rate.
“我们的初衷并不是要‘弃暗投明’—— 像他们在选举时说的那样。我们只是对大批新出现的动力引擎感到惊艳不已，” 《沃兹汽车世界》杂志（WardsAuto World）总编德鲁·温特（Drew Winter）表示，“昨天非常优秀的东西到了明天可能就不会再吸引人们的注意，因为发动机技术的改变是如此迅猛。”
adj. 投影的，投射 v. 投射（project的过去
Children show “Paper-cutting Flowers” (China Southern Dance School under the China Dancers Association)
LBS moves back to the top place, thanks in part to the highest salary, at $167,000, and being second best in value-for-money terms. The school is first for international course experience and second for alumni mobility.
If you plan to visit Brazil for the Olympic games, and to focus on sport and having fun, Google has you covered. In anticipation of the 2016 Rio Olympics, the search giant is bringing the 'Explore' feature to Brazil Maps.
最近的一个例子是：当格温o史蒂芬尼发布新专辑《 Spark the Fire》时，Swyft公司即时设计了一个免费贴纸包，在自己的几个短信应用中推出。它被下载了近一百万次，并在用户中传送了七百万次，最后在10天内被观看了4100万次。雷表示，对任何品牌来说，要在其他渠道达到这样的广告效果，需要花上5万到25万美元。
Hitting the Top 100 for the first time, French fashion brand Dior and Silicon Valley automaker Tesla Motors Inc. were at Nos. 89 and 100 respectively.
In terms of salary three years after graduation, Germany leads the way for masters in management programmes, with three schools in the top four. Graduates of WHU Beisheim have the distinction of earning the highest salary, at $98,123 on average.
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.
一线城市房租上涨明显 供不应求仍是租房市场主要矛盾 - 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.
2014年，演员蒂尔达·斯文顿(Tilda Swinton)在四部电影中戴着假牙：《零点定理》(The Zero Theorem)、《布达佩斯大饭店》、《唯爱永生》(Only Lovers Left Alive)，以及奉俊昊导演的《雪国列车》(Snowpiercer)。在最后这部惊悚片中，斯文顿饰演残酷、狡猾的梅森部长(Minister Mason)，她戴着一副大大的眼镜，有一口庞大、丑陋的牙齿。
College graduates earn more
Like many child stars, Maddie speaks of being old before her time.
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.
My grandmother’s favorite poem was Invictus by William Ernest Henley. My father hung a copy of it on our kitchen wall, so I grew up reading it every day: “I am the master of my fate; I am the captain of my soul.” I think the best advice I can give anyone – especially someone just starting out in business – is to embrace your role as master of your own fate. Recognize opportunities when they arise and get comfortable saying “Yes.”
I am so excited to be hosting the Oscars for the second time. You know what they say - the third time's the charm.
Some of these people have instead reached for issues that feel close to their concerns: trade, crime, the war on drugs, controlling the borders, fear of Islamist terrorism. All are significant in their own right, and create very real fears for many people, but they have also become a means to have a public conversation about what society’s changes mean for white majorities.
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 居住证：以法治助推新型城镇化 | 日签.