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Six Weeks To Power & Muscle!

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Training Split

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.

  • 百余“调控令” 为何难抑楼市“火焰山”?

Workout Program

All Protocols are Sets x Reps

Tuesday:

Incline Bench Press- 6 x 6

Flat DB Press- 6 x 6

High Pulls- 4 x 4

无养老服务许可证 西山老年公寓涉嫌违规被整改

Pressdown- 4 x 10

Click here for a printable log of Tuesday.

Wednesday:

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.

Friday:

国务院调查组公布吉林长春长生公司违法违规生产狂犬病疫苗案件进展

三四线空城待破解:某县政府年补贴九千万招商

Shoulder Press- 6 x 6

Lying French Press- 6 x 6

2014家居建材行业发展四大机遇 行业仍有升值空间

Click here for a printable log of Friday.

Saturday or Sunday:

人民日报:个税起征点拟提至5000元 有人觉得不解渴

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.

Note:

二十多年的旨在减少温室气体排放增长的全球谈判几乎没有进展。但在2014年,人们看到了针对这个问题的大规模政治行动的迹象,在30多万人去年九月在纽约举行大游行之后,世界各地的其他城市中也有数以万计的人走上街头。
2.Namibia
鉴于她的成功,她再也无法过上平凡人的生活。
Ashley Graham, 30, is the first ever curve model to make the highest-paid list, coming in at 10th place after banking $5.5 million from her lingerie and swimsuit lines contracts.
reservation

节目22 魔术《魔琴》,刘谦等
这部电影是完全的、纯粹的流行天堂,其中不乏独创性和黑色幽默。动作编排恰到好处。某些画面,观影者忍不住想冲出电影院叫来朋友观看。但你并不敢离开位置,你怕错过这绝妙的片段。
vt. 把 ...

中国的商业银行是金融体系的控制中心,为实体经济提供的融资占总量的近70%。
祝来年好运,并取得更大的成就。
The former Miss Israel, Gal Gadot spot 6th in the list of 10 most beautiful women of 2015. She is the leading fashion model for the clothing company Castro. Gadot is known for her role as Gisele Yashar in The Fast and the Furious film series.
人社部下属的社会保障研究所的所长金维刚称,鉴于居民消费价格指数低于预期、工资和GDP涨幅也有所放缓,所以今年上调5.5%这一数字是合理的。
DIHK's foreign business chief Volker Treier said the volume of goods exported to China from Germany grew rapidly in the latter part of 2016, Chinanews.com reported.

Exercise Descriptions

High Pulls - This is a powerful and explosive version of upright rows. Start with your knees bent, and the bar about half way up your thighs.

一个由BuzzFeed News(译者注:类似今日头条的新闻搜集网站)所做的分析揭示了本年度Facebook上流传最广的50条假新闻。他们加起来大约有2150万次的点赞、评论及分享。在这些新闻里,23条和美国政治相关,2条关于女人用她们的阴道作为谋杀用的凶器,还有1条关于一个小丑娃娃其实一直都是个真人。
debut
葡萄牙诺瓦商业与经济学院(Nova School of Business and Economics)巩固了去年的强劲表现,排名进一步攀升14个位置,排在了第17位。
在这部暂未定名的电影里面,两段交错的三角恋,偏执,背叛等元素与音乐场面相互映衬。参演此片的有克里斯蒂安·贝尔(ChristianBale)、凯特·布兰切特(Cate Blanchett)、迈克尔·法斯宾德(Michael Fassbender)、瑞恩·高斯林(RyanGosling)、鲁妮·玛拉(Rooney Mara)以及娜塔丽·波特曼(Natalie Portman.)。

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.

View Video:
Windows Media Player- 89kb Real Player- 74kb

据哈佛大学校报报道,至少10名学生因在脸书私聊小组中发布“猥琐表情”而失去哈佛大学的入学资格。
The report found that third-tier cities are most livable places.
Hidrate Spark 2会通过移动App跟踪你的水摄入量和记录你一天喝了多少盎司的水,还可以根据在有盎司数标识的水瓶里灌了几次水来跟踪你的饮水量。

不用回户籍地了!下周一起出入境证件“全国通办” - 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.

The residents of the Hankou Binjiang estate had been moved out weeks before.
国际移民组织说,不到三万五千人,或者说大约百分之三的移民,是从土耳其经陆路进入希腊和保加利亚的。

200家提名公司中,101家为私营企业,其余为国有企业。这200家企业的总价值年同比增长了36%,达到6960亿美元,其中前十名占总价值的46%。
Marcos Carvalho, an 18-year-old Brazilian fan who was hanging out near the Estadio Nacional in Brasilia before Brazil played Cameroon earlier this week, said that he "didn't even try getting tickets, they were too expensive.""There was no way we could afford them," he said. "We'll just watch the match at home, it's all we can do. We are seeing everyone going to the stadium, everyone happy, but we won't be going."

时间:2010-02-24 编辑:vicki
The media are annoying, we get that, Your Royal Highness, but there may have been more dignified ways for you (and the establishment you represent) to air your concerns.
vt. 释放,让与,准

Sample Supplement Plan

Supplements:

  • ['t?]
  • 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.

战略前瞻,锁定免受电商冲击的家居建材行业

While Jaws's story is extremely unrealistic, it was based on a real series of deaths attributed to a single shark in 1916. In what has been dubbed the "most unique set of shark attacks that ever have occurred," the Jersey Shore saw four people die from shark bites over the course of two weeks. The offending shark was reportedly caught with body parts still in its digestive tract, although leading scientists still aren't sure what drove it to attack so many people.
A candidate's age is no gauge of their effectiveness, Sonneborn tells PEOPLE, saying that despite Donald Trump being the oldest person elected to the U.S. Presidency, “He tweets like a kindergartener.”
5. 《卡罗尔》,导演:托德·海因斯。
007系列电影主题曲第十名:雪莉·巴赛--《永远的钻石》

Sample Nutrition Day

Meal 1

      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!

Meal 2

      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

Meal 3

      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.

Meal 4

    Same options as Meal #2

Meal 5

    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

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    4 scoops Mass Maker, 1 banana, 1 scoop Ultra Size mixed in 12-16 oz. water


Conclusion

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 加大老旧电梯更新改造力度 提高电梯安全节能环保水平.