|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.
- 强强联合 推动镇江家居业“升级”发展
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.
"Twenty Two" featuring the tales of 22 comfort women became the first Chinese documentary to surpass 100 million yuan at the box office.
“We sincerely apologize to Moonlight, La La Land, Warren Beatty, Faye Dunaway, and Oscar viewers for the error that was made during the award announcement for Best Picture. The presenters had mistakenly been given the wrong category envelope and when discovered, was immediately corrected.”
Hurun’s China Rich List, which tracks more than 2,000 private entrepreneurs with a net worth of $300m or higher, added 179 names to its roster this year.
It was billed as the year in which female film-makers and women's issues would be in the spotlight. The festival opened with a film by a female director for the first time in 28 years, Isabella Rossellini chaired the Un Certain Regard jury and Salma Hayek convened a high-profile panel to discuss the role of women in cinema. There was plenty to talk about – but had anything really changed? The numbers seemed to speak for themselves: of the 19 films in competition, only two were directed by women. And then came 'Heelgate' – of which, more later… Faced with suggestions that the festival is sexist, artistic director Thierry Frémaux was having none of it. Cannes was being held to an unfairly high standard, he claimed, one not applied to other festivals like Venice or Berlin. His suggestion? Instead, people should “attack the Oscars”.
While the WeChat use of the "post-90s" generation has slightly decreased, from 94.1 percent to 86.6 percent.
这些新数据是由一个叫做全球碳计划(Global Carbon Project)的追踪项目提交的，发表在了期刊《自然·地球科学》(Nature Geoscience)上。数据公布之际，正是联合国(United Nations)一次峰会召开前夕。此次峰会意在激发新的政治愿望来解决气候变化问题。科学家说，这些数据表明，如果要把长期的全球变暖问题控制在可以承受的范围内，还需要做出极大的努力。
Christine Lagarde, managing director of the International Monetary Fund, said apart from the recovery she expected this year, she was concerned about two other “Rs”. The first was “risks” where she thought some old risks such as the need to finalise financial sector reforms were as important as risks over US tapering, and new concerns such as deflation in the eurozone.
Meanwhile, celebrated American rapper Eminem proved to be the comeback king as he picked up the Best Hip Hop gong. The Lose Yourself hitmaker was up against the newer faces of hip hop, including Drake, Future, Kendrick Lamar and Post Malone.
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.
Best chances: Best film and best director. Surprisingly, Nolan has never received a directing nomination from the Academy.
长租公寓与“惜租”的房东 租金上涨怎么“治”？ - 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.
BEIJING: A group of Hyundai Motor Co dealers in China is seeking 800 million-900 million yuan ($120 million-135 million) in compensation from the South Korean automaker, saying Hyundai has cut the flow of models it exports to them, resulting in dealership losses and closures.
Insead is distinguished not only by its one-year programme but also a strongly international culture, based upon its two campuses, and one of the most extensive and diverse alumni networks. The programme is ranked third for the international mobility of its alumni and sixth for international course experience.
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.
然而据北京出入境边防检查总站(Beijing General Station of Exit and Entry Frontier Inspection)称，只有14,000名旅客办理了过境免签手续，远低于官方此前预计的20,000人。
China's National Bureau of Statistics said its property prices index for November showed that new home prices fell 3.7 per cent from a year ago, the third straight annual decline following readings of -2.6 per cent in October and -1.3 per cent in September.
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 房价上行态势放缓 土地市场启动“控地王”模式.