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Six Weeks To Power & Muscle!

adj. 粗糙的,粗略的,粗暴的,艰难的,讨厌的,不适的

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.

  • 中钢协:钢铁局面复杂 产能过剩超想象

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

在沪缴公积金可在嘉兴用公积金贷款买房?官方:不实消息

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:

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南京房产交易引发案件多 中介业务员携款潜逃

Shoulder Press- 6 x 6

Lying French Press- 6 x 6

3月多数城市新房价环比上涨 或招致更严厉调控

Click here for a printable log of Friday.

Saturday or Sunday:

2016年是涂料企业最艰难的一年?

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:

“One person had his wife call to tell his boss he was not coming back.”
1Switzerland
人的身体是十分脆弱的,有些娇弱的器官一旦破坏就永远难以复原。幸运的是,世界各地的研究人员都在研究能替代我们身体部位的生化机械器官。
JINX: THE LIFE AND DEATHS OF ROBERT DURST (HBO, Feb. 8) Andrew Jarecki (“Capturing the Friedmans”) directed this six-part documentary series with the cooperation of Mr. Durst, the New York real estate scion linked to several killings and the unsolved disappearance of his first wife.
到了明年3月,这些明日之星中很有可能会有1-2个人脱颖而出,可以成为球队基石。

Market watchers were forced to digest the reality of negative 2.9% GDP for the first quarter of the year. All of a sudden, everyone’s forecasts seemed too rosy—or at least too smooth—compared to the lumpy reality. This led to a raft of second-guessing on the timing of the Fed’s eventual exit from its bond-buying stimulus program. We went from confidence to WTF? in a space of a few weeks, with all the asset class rotations and market corrections that come along with a fresh bout of uncertainty.
4. Your co-worker blabbed。
According to the search engine, Euro 2012 beat Olympics tickets as the top internet search of the year in the UK, the Sun reported.

Did I mention that LeBron James is a free agent this summer?
Thirty-six Chinese brands have made it onto the list this year. Among them, eight are in the top 100, including the State Grid Corporation of China (36), the Industrial and Commercial Bank of China (ICBC) (40), Tencent (43), China Central Television (CCTV) (62), Haier (76), China Mobile (79), Huawei (81) and Lenovo (90).
So many are tuning out. Denial. Truth is, bubbles are everywhere. Ready to blow. The evidence is accelerating, with only one obvious conclusion: Max 98% risk at a flashpoint. This 2014 crash is virtually guaranteed. There's but a narrow 2% chance of dodging this bullet.
Suspecting that the water had been mixed with something harmful, Tang reported the incident to the class monitor and teachers.
Spanish business school IE has scored a hat-trick by reaching the top spot in the Financial Times ranking of online MBA programmes for the third year in a row. IE came in ahead of the UK’s Warwick Business School, ranked number two for the third year running, and Durham University Business School, which made it into the top three for the first time.

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.

Together, the world's 10 highest-paid models banked a cumulative $109.5 million between June 1, 2016, and June 1, 2017, before taxes and fees.
In Pakistani Fray, Maryam Sharif Is on the Edge of Power, or Prison
乔布斯在苹果博览会上展示iPod mini ,2004年1月6日,旧金山
与IBM合作,将iPad和iPhone销售给大企业客户,只是苹果在库克领导下打破自身藩篱的一个例子,而这是乔布斯一直不愿做的。

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.

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The refugees have streamed into Greece, Bulgaria, Italy, Spain, Malta and Cyprus during 2015, with a huge majority -- over 800,000 -- arriving by sea in Greece. About 3,600 died or disappeared trying to make the perilous Mediterranean Sea crossing between North Africa and Italy.
McGowan has also hit out at Meryl Streep, saying that it is 'literally impossible' the actress knew nothing of Weinstein's sexual proclivities until last autumn.
第一步 拥有傲娇的造型

上海2年以上房源纷纷入市 投资客房东提价套现 - 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.

如果你处于失业状态:
圣加伦大学校友在毕业3年后的平均年薪增至10.2万美元,去年这个数字为9万美元。

allure
After exhausting all his options, the practical kid decided to tend to his academic responsibilities, not knowing how long it would take before someone finds him.

今年初,麦基在接受媒体采访时说:“虽然似乎有悖于直觉,但尽可能提高长期利润的最佳途径就是不要把利润作为公司的首要目标。”
Tiemba scores highly forinternational experience, being delivered half on Tsinghua’s campus in Beijing as well as on Insead’s three campuses in Singapore, France and the UAE.
高恩洛夫罗列出一长串有关2014年的坏消息:“2013年一季度GDP年化增长速度为1.8%……向下修正了早前增长2.4%的估计……一季度的惨淡增长至少好于2012年四季度GDP 0.4%的增长,但离健康的增长仍然差了很多,经济学家预计短时间内也不会好到哪里去。”对进入2014年的市场来说,这是实打实的坏消息。

Sample Supplement Plan

Supplements:

  • But the young boy still had on last trick up his sleeve before surrendering.
  • 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.

瓷砖企业“面子”功夫需放下 应精简瘦身自救为先

现在的勇士队已经是NBA历史上最好的球队之一,你可以把他们的冠军阵容和NBA历史上的任何一支球队相提并论,因为他们打出了有史以来最好的季后赛表现。但同时也有一个“篮球”的问题。如果历史上最好的或者第二好的球员都没有机会对抗这支球队,那对这项运动的竞争力意味着什么呢?到目前为止,幸运的是这个问题并没有凸显出来,这可多亏了一个非常狂野的休赛期,但问题仍然存在:当一个最高水品的竞技体育联赛缺乏真正的竞争时,它会发生什么?
She also said that in the longer-term the other “R” was “reset”, by which she explained that monetary and fiscal policies around the world still had a long way to go before they could be classed as normal. “The final reset is those structural reforms that are necessary in all corners of the world,” she added.
“It is an area where clearly the fundamentals are slowing down,” he says. “I sold down a little bit, then the whole correction happened very quickly, so I waited for a rebound and sold there.”
我只是忍不住希望,随着《广告狂人》的终结,一个时尚阶段也能终结,在这个阶段,设计师们被困于过去的时代,几乎窒息——至少是困在20世纪60年代(不要忘了,60年代初与50年代末非常相似)至70年代初。

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 意大利家具在中国市场份额超德国位列第一.