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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.

  • 中国厨电业专利数量遥遥领先 总数16307项

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

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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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Shoulder Press- 6 x 6

Lying French Press- 6 x 6

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Click here for a printable log of Friday.

Saturday or Sunday:

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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:

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Other European cities have seen increases in costs, pushing them up the rankings. London rose five points, bringing it into the top 10.
A fascinating study from researchers at the University of North Florida reveals that running barefoot may actually improve your memory more than running with shoes. While most memory studies seem to take place in a laboratory or room where everyone sits at a table, this experiment definitely introduced an interesting idea to the search for a better memory. The experiment focused on something called "working memory," which is the human ability to process information and recall details throughout life. The scientists published the results of their study in "Perceptual and Motor Skills," and found that running barefoot resulted in a not-insignificant memory boost when compared with memory performance after running with shoes. The researchers found that tossing your shoes off and running for about 16 minutes at a comfortable pace could result in a 16% improvement in working memory performance.
China’s reserves have fallen for nine of 11 months this year and stand at $3.43tn, as investors sell renminbi assets to protect themselves against depreciation and the central bank sells dollars from its reserves to curb renminbi weakness. Falling interest rates in China and expectations of an imminent rate rise by the US Federal Reserve have also fuelled outflows. Reserves rebounded mildly in October, suggesting outflows had diminished.
全食CEO约翰麦基的《自觉资本主义》(Conscious Capitalism)一书让公司高管们不得不思考这样一个观点,那就是处于最佳运转状态的企业能为所有利益相关方创造价值,而不仅仅是投资者。麦基认为,主要利益相关方包括顾客、员工、供应商、社会以及环境。他以好市多、西南航空(Southwest Airlines ,《财富》500强)和谷歌(Google,《财富》500强)为例,说明思维超越利润能够打造更强大而、更高效的公司。

万事达公司表示,其数据反映出世界主要大城市的互联性,并追踪了商务和休闲飞机乘客的消费方式。
它是一种受谅解和制度制约的权力争斗。
A fourth terminal has just been completed and is due to open in the second half of 2017.

In month-on-month terms prices rose only 0.6 per cent nationwide, the first time growth fell below one percentage point in three months and well down from a peak of 2.1 per cent in September.
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About 200 million migrants, half of whom are women, sent $445 billion to their families in Asia, Latin America and Africa in 2016, the International Fund for Agricultural Development (IFAD) said last Wednesday.
Warm greetings and best wishes for happiness and good luck in the coming year.衷心祝福来年快乐、幸运!

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.

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One highlight of last year's box office was seven high-quality domestic films listed on the top 10 earners, including 'Monster Hunt', a live-action hybrid, and 'Monkey King: Hero is Back', a 3D animation based on the classic ancient story.

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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Windows Media Player- 89kb Real Player- 74kb

Inflation (and deflation) won't rear its ugly head Surging oil production — along with slower global growth — has caused the price of petroleum to collapse from more than $100 a barrel last summer to barely $50 a barrel at the end of 2014. The effect has been to reverse an uptick in U.S. inflation earlier in the year.
9. Build your “A team”.
They say that it is especially risky to use the same password for entertainment sites as for email and social networking accounts.

三安光电/德豪润达/雷士照明等12家LED企业专利概况及保护策略 - 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.

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It will be a year when the automaker begins selling its first airplane, the HA-420 Hondajet for general aviation, as well as a new hydrogen fuel-cell vehicle, the FCV. Honda will return to the Formula One circuit with a new race car. The cherry on top may be Acura NSX, a gas-electric hybrid supercar that will be built and sold in low volume.

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An escalating war on drugs in the Philippines has led to almost 1,800 deaths under new president Rodrigo Duterte, the country’s police chief has said.

With the compliments of the season.
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In the three years after the death of Steve Jobs, Mr Cook, 54, has held his nerve through attacks from activist investors and a loss of faith among some that Apple could succeed without its late founder. This year has seen Apple’s chief step out of the shadows of his predecessor and imprint the company with his own set of values and priorities: bringing in fresh blood, changing how it manages its cash pile, opening Apple up to greater collaboration and focusing more on social issues.

Sample Supplement Plan

Supplements:

  • 据《21世纪经济报道》称,广东去年的GDP增速为7.5%。
  • 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.

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US News also offers subject-focused rankings, which include popular fields such as computer science, economics and business and engineering.

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 住建部约谈的这些城市 楼市在过去两年经历了什么?.