|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.
- 今年超百城发布150余次楼市政策 调控效果如何？
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.
Horowitz admitted that while doing so he has had to work carefully to preserve 007's characters and attitude as created by the spy novel’s first author Ian Fleming, who died in 1964.
Meme-sharing Facebook groups have become a new college tradition, Mic reported last week, with students across the country trading inside jokes and fighting battles with rival universities via screenshot and caption.
Prince Miteb, who headed the powerful National Guard until early November, was released on November 28th, the official said. At least three other suspects have also finalized settlement deals.
大多数专业顾问（包括我在内）都会对其客户大力鼓吹全球化多元投资组合的好处，然而，在12月看来，残酷的现实是2014年更像是个平局，而非大获全胜。事实上，上周摩根士丹利资本国际全球指数同比仅上涨了2％，而摩根士丹利资本新兴市场指数（MSCI Emerging Markets）和追踪美国以外发达国家市场的EAFE指数双双下跌了近5％。具有讽刺意味的是，除美国以外全球唯一一个表现上佳的市场——中国大陆股市的上证综指（上涨了45％），也是唯一一个美国投资者无法进入的市场。
"We are also witnessing a positive progress of diversification," he said. "In the past, most Chinese companies' patent filings were concentrated in the ICT sector, but now there are increasingly patents filed in engines, turbines, sports, automotive, and biotechnology sectors."
Foreign property investment by Chinese companies plunged by 84 per cent last month, as Beijing’s capital controls choked off the flow of foreign acquisitions.
Length of program: 19 months
在《醉乡民谣》(Inside Llewyn Davis)中，编剧兼导演乔尔?科恩(Joel Coen)和伊桑?科恩(Ethan Coen)兄弟俩挥之不去的忧伤情绪转化成了令人难忘的戏剧性场面。我觉得我的评论本应澄清，这部关于流行文化牺牲品的悲歌有一种特别的味道；其中一些部分相当阴郁。奥斯卡?伊萨克(Oscar Isaac)在片中出演一位自暴自弃的民谣乐手，宿命般地献身于他的艺术，他的卓越表演令这部影片极其震撼人心。
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.
Venezuela's government closed all crossings a year ago to crack down on smuggling along the 1378-mile (2219 kilometer) border. It complained that speculators were causing shortages by buying up subsidized food and gasoline in Venezuela and taking them to Colombia where they could be sold for far higher prices.
The proposed amendment, which is expected to come into force on Jan 1, contains a clause stipulating extended maternity leave and other welfare for couples having children. These are expected to boost the willingness of some couples to have a second child. Many couples have expressed reluctance to have a second child because of the high costs of bringing-up two children and the prejudice they anticipate from employers.
房企掘金存量房谋求通吃上下游 物业和装修机遇凸显 - 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.
She says she noticed the similarities between her and the Disney character when she first saw the film in December, calling the experience eerie.
若原油供应严重中断，仍可能会推高油价，但潜在的供应过剩会降低这种可能性。Saxo Bank的大宗商品策略部门主管汉森(Ole Hansen)说，新兴市场的需求曾使得供应如此紧张，因而任何一次供应中断都造成了油价的大幅波动。
China is now home to over 80,000 trade markets and total retail sales of consumer goods would reach 30 trillion yuan this year with consumption contributing to about 60 percent of total GDP growth, Gao said.
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.
《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。
Scott Brooks gets leeway as he learns his roster, and injuries continue to play too big a role. But I just can't fathom why this team is so much worse than the playoff team from a couple years back. The other piece is that it's unlikely the Wizards can conceivably be bad enough to get a top-five pick.
Stand: Lenovo CEO Yang Yuanqing shared his $3 million bonus with workers
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 吉林邮电院：十年携手中望CAD促长远发展.