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Six Weeks To Power & Muscle!

Olive Yang

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.

  • 智能家居设备今年销量将翻番 安防设备成主力

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

前2月一线土地出让增84%

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:

今年稳健货币政策的内涵没有变

青年之声:有一套房子之后才能娶爱的人吗?

Shoulder Press- 6 x 6

Lying French Press- 6 x 6

长润发编撰国内首本《光固化木器涂料与涂装工》权威教材

Click here for a printable log of Friday.

Saturday or Sunday:

调控显成效 安徽省上半年房产投资销售双增长

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:

人类活动造成的这些气体及其他气体的增加,导致地球温度与前工业化时代相比,上升了大约1.5华氏度(约合0.8摄氏度),造成全球陆冰融化。海平面上升的速度似乎正在加快,热浪和暴雨天气越来越多。
中国最高纪律监管机构日前表示,去年共有1300名涉嫌经济犯罪的外逃人员回国接受审判,其中腐败官员347人。
单词eccentric 联想记忆:
“Our goal is to produce as many units as we can and, at the same time, make sure that we do it in a way that maintains and enhances the health of neighborhoods,” said Carl Weisbrod, the director of the Department of City Planning.
Six regions recorded GDP growth less than 7 percent, with China's north-eastern rust belt Liaoning province at the bottom with negative growth.

可以这样说美国银行首席执行官布莱恩?莫尼汉这个人:他很会说话。在给股东的信中,莫尼汉特地感谢美国纳税人,正是由于他们,美国银行才获得了450亿美元的不良资产援助资金。他还说自己如今正在金融改革方面同“政策领导人”紧密合作。不过他是否能做好,比如转变美国银行的境遇,就是另外一回事了。虽然美国银行的确在去年12月偿还了援助资金,但是它仍然有数十亿美元的高风险住房与商用房房贷,这也是为什么它要在年度报告中花8000字来讨论风险了。
“He’s had more of a sense of swagger and confidence” in recent months, says Jan Dawson of Jackdaw Research.
I wish you a happy New Year. All affection and best wish

This year, the Global 2000 companies hail from 62 countries, up from 46 in our inaugural 2003 ranking. In total, they raked in revenues of $38 trillion and profits of $3 trillion, with assets worth $161 trillion and a market value of $44 trillion.
Suspecting that the water had been mixed with something harmful, Tang reported the incident to the class monitor and teachers.
adj. 肌肉的,肌肉发达的
Unlike several items on this list, artificial pancreas aren't still in some early development stage. The device very much exists and got FDA approval for sale this past September.
该杂志称,他的净资产为35亿美元,与前一年相比缩水了10亿美元。

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.

“We will see a lot of headlines about [emerging market export growth] picking up in the first half of 2017,” says Bhanu Baweja, head of EM cross asset strategy at UBS, who believes EM exports will show year-on-year growth of between 8 and 13 per cent in dollar terms in the first quarter of this year, “a complete postcode away” from the negative numbers currently being reported.
A devastating financial crisis led business owners and corporate executives to be especially wary about adding staff or investing in new equipment. Some worry about risks from Washington or overseas. Others are seeing consumers maintain their slow-but-steady spending, providing little incentive to deploy their cash stockpiles.
这是伦敦商学院(London Business School)和哥伦比亚商学院(Columbia Business School)合办的EMBA-Global项目首次跌出前5名。
日本三巨头:在本田的美国化管理团队将新品投放市场之前,该公司还会原地踏步,尤其是它的讴歌NSX超跑,这款车型已经在各大车展上亮相好几年了,但至今仍未上市。本田CEO卡洛斯o高森一边督促高管团队努力实现他的“三年计划”目标,一边培养继承人。《汽车新闻》报道称,丰田公司在携新产品搬离南加州工厂之前,正处于“马力全开”的状态。

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

在几代人之中,工薪阶层的白人受到双重赐福:他们既拥有种族所带来的特权地位,也受惠于经济的繁荣发展。
The incomes of graduates from universities listed in China's 211, or 985 key university national projects are far ahead of those from ordinary universities, the survey found.
That's a fraction of their earning power -- Hillary and Bill Clinton banked $10.6 million mostly from speaking fees and royalties in 2015, while Trump said he made almost $560 million.

别致装修 玻璃建材登场 - 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.

普京在国际记者年度新闻发布会上表示,他准备和任何一位当选的美国总统合作。
推特方面日前表示,在今年8月弗吉尼亚州夏洛特维尔爆发种族骚乱后,奥巴马发布的一条推文是今年转推量第2多的推文,转推量达170万次以上。

China accounts for about 15 per cent of the world’s gold production, a higher proportion than Saudi Arabia has in the oil market. But since 2016 authorities have tightened their scrutiny on gold mining, which has led to the closure of smaller mines in the country.
Best chances: A best film nomination looks certain. Darkest Hour's Gary Oldman is the favorite for best actor, but if anyone can beat him it's probably Chalamet.

单词fatigue 联想记忆:
威尼斯位于意大利东北部,约建成于公元5世纪,由118个小岛组成,凭借其迷人的水上景观、多样的建筑风格和琳琅满目的艺术品而闻名于世。
面对竞争时,与A型人格的对手相比,B型人格的人可能不怎么关注输赢,而是尽情享受比赛。

Sample Supplement Plan

Supplements:

  • 单词galaxy 联想记忆:
  • 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.

钢铁1.6元不如白菜价 钢铁电商却逆势杀入

在过去的20年里,日本有些城市的生活成本达到过世界最高,但现在正在降低。东京和大阪分别降低了11名和14名。
Released in 2013, The Bling Ring is a satirical crime drama that chronicles the adventures of Hollywood Hills high schoolers who burgle the homes of local celebrities. The teens break into homes of icons like Megan Fox and Paris Hilton, stealing cash, clothes, handbags, and jewelry to help them emulate the excessive lifestyles they admire in magazines. The students are eventually caught and sent to jail after posting pictures of their hauls on social media.
日前,美国一位母亲为她14岁的、因在视频游戏中作弊而面临指控的儿子,写信进行辩护。
[.ent?'teinm?nt]

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

我国建筑墙体保温技术取得重大突破

    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 10月新规:明起个税起征点调整为每月5000元.