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Six Weeks To Power & Muscle!

These molds turn regular fruits into fun shapes.

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.

  • 山寨卫浴泛滥成灾 “杂牌”卫浴如何造出

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

中小建材市场山寨货傍名牌时有发生

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:

中介委托租房要当心 原合同无转租条款不要租

王冬雷谈制造业转型:风口变少 大批中小企业将死亡

Shoulder Press- 6 x 6

Lying French Press- 6 x 6

一线城市房贷利率重回8折 业内:再下调可能性小

Click here for a printable log of Friday.

Saturday or Sunday:

楼市错位去库存:大战才刚刚打响

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:

1月份出口同比下滑6.6%至1.14万亿元人民币,而此前在去年12月份则曾增长2.3%。经济学家原本预计会增长3.6%。这是自去年7月下滑8.9%以来,出口出现的最大跌幅。
1月份,沃尔玛美国公司总裁兼首席执行官比尔西蒙承诺,这家全球最大零售企业将在今后五年内聘用10万名老兵。此外,作为美国最大的私营雇主,沃尔玛还表示它将邀请光荣退伍不到一年的老兵加盟公司。
魔术队倒是可上可下,并且他们现在正在走下坡路。现在,阿龙-戈登和尼古拉-武切维奇被从板凳席上拉了出来并且马里奥-海佐尼亚被雪藏了。
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.
The U.S. $10 bill will feature the portrait of a notable U.S. woman by 2020.

3. Do I take time out of my day purely for myself? We all need a little “me time.” Set aside some time every day to just relax and do something that you enjoy, whether that is reading, meditating, watching TV, cooking, spending quality time with your loved ones, etc.
瑞士、瑞典、英国再次占据榜单前三名。全球创新指数25强经济体中,有15个来自欧洲。
In month-on-month terms, consumer prices fell 0.1 per cent after having risen 0.7 per cent a month earlier.

“Who’s going to pay for that?” said Marc J. Luxemburg, the president of the Council of New York Cooperatives and Condominiums. “This has a real-world cost for many buildings.”
Torn Ballet Shoes, and a Life Upended
福布斯全球2000强是一个囊括全球最大最具有实力的上市公司的综合榜单,我们的衡量指标为营收、利润、资产和市场价值。
Be Original
经济大萧条在全美各地产生了破坏性的影响,然而很少有地区像亚利桑那州那样遭受重创。20世纪初,该州借助强大的旅游业和房地产市场蓬勃发展。住房中位数价格在2003年到2006年间上涨了70%——仅次于内华达州的增幅——带动了更多的房屋和建筑行业工作岗位。直到2007年接近年底的时候,亚利桑那州的月失业率都一直维持在3.5%的低水平。但是随后经济陷入低谷。住房价格从相比高点惨遭腰斩,亚利桑那州6%的房产在2009年收到了止赎通知。在2009年和2010年的大部分时间里,该州的失业率保持在两位数居高不下,从最近五年的失业率情况看,恶劣程度仅次于内华达州。2008年以来,该州的家庭收入以全美最快的速度下降。

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.

In early December, authorities announced that market circuit breakers would be introduced become effective from January 1 in an effort to limit the volatility seen during the savage, summer sell-off from June. The circuit breakers would see trading in shares, options and futures halted for 15 minutes if they fell by more than 5 per cent. On their first day of use, that first threshold was breached just after the return from the lunchbreak, prompting a 15-minute halt.
上海金融学院的研究人员郭峰引用了周二华尔街见闻上的信息并表示,这也是自1978年中国改革开放以来,上海第一次见证了常住人口的减少 。
Tomorrow Never Dies gets the other honorable mention on our James Bond theme song list.
GAINS AND LOSSES IN A CHANGING WORLD

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

最佳电影提名应该可以肯定。参演《至暗时刻》的加里?奥德曼是最佳男主角的最热人选,如果说有谁能击败他的话,那可能就是蒂莫西?柴勒梅德了。
The Glory of Tang Dynasty
['epis?ud]

高安瓷砖攻入山东福建产区 未来环保政策会更严 - 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.

4.厨师
飞速变化的效应

007系列电影主题曲第五名:保罗·麦卡特尼和Wings乐队--《生死关头》
Economic forecasters are counting on 2014 to be a breakout year. But whether the economy finally moves past its sluggish growth will rest on several forces playing out differently than they have since the recovery began. Some of the key questions:

倒灌啤酒机是倒啤酒的一种革命性创新方式,节省时间,减少浪费,也令顾客啧啧称奇。
The research comes at a time of increasing anti-China rhetoric in US politics, and ahead of three politically sensitive anti-dumping cases this summer against Chinese steel imports that could result in the US imposing punitive duties of as much as 500 per cent.
苹果公司和中国移动之间的协议尘埃落定之后,有关苹果下一款重大产品发布的供应链传言又开始浮现。Digitimes报道称,据“上游供应链的消息”,苹果公司正酝酿在明年5月发布一款5英寸屏幕的iPhone 6“平板手机”,在明年10月发布一款大尺寸平板电脑。

Sample Supplement Plan

Supplements:

  • 在进行融资时,约40%的创业者并未寻求任何外部帮助。他们中的半数完全依靠自己的积蓄及(或者)家人和朋友的资助,相比之下,只有40%的创业者向学校或校友网络寻求帮助。
  • 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.

两会新观察:绿色建材要有干货 不能仅停留在思路上

201012/122342.shtml
我们前面已经指出,我们已经能够让聋子听到声音,但是让盲人看见画面是更复杂的事情。当人们失去视力,他们的视网膜不再把光感受器的信号发送给大脑。为了制造人工眼睛,我们需要了解视网膜是如何取得这些信号,而这正是科学家尚未解决的关键之处。
China’s handling of its state reserves of raw materials such as cotton and sugar will be a key factor shaping the direction of agricultural commodities in 2017, according to a major lender to agribusinesses.
In 2014, the actress Tilda Swinton wore false teeth in four movies: “The Zero Theorem,” “The Grand Budapest Hotel,” “Only Lovers Left Alive” and “Snowpiercer,” a film directed by Bong Joon-ho. In this thriller, Ms. Swinton plays the cruel and calculating Minister Mason, distinguished by a giant pair of glasses and a mouthful of bulky, misshapen choppers.

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

外媒:中国楼市还将恶化 或突然降价大甩卖

    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 明年元旦前“访民问暖” 投诉集中小区将纳入改造计划.


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