|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.
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.
The Warriors played pre-season games in China in 2013 against the Los Angeles Lakers, but it will be the first time the Timberwolves visit China.
Tuesday’s event at Apple’s new Cupertino headquarters is expected to reveal its much-anticipated 10th-anniversary iPhone, offering significant upgrades to the smartphone’s display, camera and overall design.
Show must go on
That comes in spite of official figures released on Tuesday showing China’s exports had contracted for a second straight month in October, suggesting domestic demand is the main driver of price gains for producers.
Slow growth around the world won't hurt the U.S. all that much. American exports might flatten out or even dip, but that would be offset by lower imports of petroleum because of sinking oil prices. So the trade deficit is unlikely to get further out of whack.
Hitting the Top 100 for the first time, French fashion brand Dior and Silicon Valley automaker Tesla Motors Inc. were at Nos. 89 and 100 respectively.
Actress in a Comedy Series: Julia Louis-Dreyfus, “Veep”
557,000 people were murdered across the world in 2001 alone. That number significantly dropped by 289,000 by 2008. The homocide rate is now in decline in 75% of nations.
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.
The upshot: The world's largest economy can still function as an oasis in a desert despite the claims of doomsayers that those days are over.
存款活期化显示持币结构调整 房地产高温存隐患 - 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.
喜剧类最佳女演员： 茱莉亚?路易斯-德瑞弗斯(Julia Louis-Dreyfus)，《副总统》(Veep)
As US ETF assets under management passed the $3tn mark this summer, AUM in the Asia-Pacific industry just managed to creep over $350bn.
STEP 2: STIM
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.
Here, a quick peek at Power Women 2013:
潘通色彩研究所(Pantone Color Institute)的执行总监莱亚特丽斯·艾斯曼(Leatrice Eiseman)说：把这两种颜色组合起来反应出“一种令人慰籍的秩序感与和平感”，在这个全球动荡和缺乏安全感的时代，把这种感觉融入产品应该具有吸引力。它也暗示着，“我们”和“他们”之间没有界线。
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 社科院专家：未来人口老龄化问题将越来越突出.