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Six Weeks To Power & Muscle!

时间:2010-05-17 编辑:francie

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.

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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:

Do you tend to hide your feelings from others?
谎言1:不是我!说谎原因:有些事情不值得我们去邀功。
泰勒斯威夫特被评为2012年最慈善明星。
With the right tools in place, you’ll find yourself more productive and efficient.
Drama Series: “Game of Thrones” (HBO)

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201309/256019.shtml
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那么多的人视而不见,不承认事实。真相是泡沫无处不在,随时准备爆掉。证据越来越多,结论只有显而易见的一个:泡沫破灭的风险最高可达98%。2014年这次崩盘几乎是铁定要发生的,躲过这枚子弹的概率只有区区2%。
今年选股遇到困难,部分原因在于市场顶部高度集中。苹果、伯克希尔o哈撒韦、强生、微软和英特尔这五只股票占去了市场涨幅的20%。如果你未持有上述股票,几乎就没有机会分享这场增长盛宴,而正是这几家公司的增长推高了标普500指数。市场上大部分股票的表现要逊色得多。研究公司路佛集团称,标普1500综合指数成分股中,仅有30%的个股跑赢了该指数。上次出现这样的景象,那还是1999年的事。
The unemployment rate probably won't fall quite as rapidly in 2015, according to economists, especially if more people enter the labor force because jobs are easier to find. Yet another large spate of hiring similar to the gain in 2014 would make the low unemployment rate more believable.
国会将批准追加数十亿美元的刺激资金,但不会冠以“刺激”之名,也不会真正创造什么就业机会。国会将联合两党成立一个削减赤字的委员会,但同样发挥不了什么作用。既然美国国债还有投资者买,国会为什么要改弦更张?
“有个家伙请了一支军乐队来陪他宣布离职。”

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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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

美国的实际GDP在7-9月份内比去年同期增长了3.9%,这是官方上个月发布的数据。
IDC believes that the rising disposable income of Chinese people has resulted in greater consumption, which contributed to the rapid growth of the domestic smartphone market.
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北京润泽御府近半数装修户悄悄“挖坑” - 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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2012年伦敦奥运会室内自行车比赛场馆2012年伦敦奥运会共设26个大项,总计300个小项比赛cupIHumCfz。比赛大项和小项均少于2008年北京奥运会sgK8=M,J)Qa&g9sAp!,。

And, at random, some other highlights from the list:
As we began 2017, the Warriors were in a rocky point with their upgraded super-team. They'd lost to most of the other premier Western Conference teams, and just lost to the Cavaliers on Christmas. Maybe, just maybe, this super-team was mortal just like the 2016 team that looked invincible was. As it turns out, in a word, nope.

v. 弄短,变短
We will improve the property rights protection system.
现在,Swyft一半的收入都来自于为格温o史蒂芬尼制作的这类广告。雷表示,Swyft每月收入的增长幅度在50% 到100%之间。另一半就来自销售贴纸——主要是靠知名运动队和《怪物史莱克》这样的娱乐品牌授权。

Sample Supplement Plan

Supplements:

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  • 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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日本北海道——尽管北海道最初因作为滑雪胜地而闻名于世,那里的雪花洁白而细腻;但也许很快它的全年美景就会更为外国游客所熟知,而新修建的自东京驶来的高速列车应该会起很大作用。
记者们注意,求职网站CareerCast.com传来了一个坏消息:你们的工作当选“2015年美国最差职业”。另两种传媒业工作也在这份榜单上高居前列,和一些重体力工作排在一起。
Do not forget why you're attending these conferences, who you're doing this for -- we are your own children. You are deciding what kind of world we will grow up in. Parents should be able to comfort their children by saying "everyting's going to be alright" , "we're doing the best we can" and "it's not the end of the world". 不要忘记你们为何而来到这里开会,你们为谁做事情?我们是你们的下一代,你们正在决定我们将要在一个什么样的环境中成长,父母需要能够宽慰孩子们,告诉他们“一切都没问题,那不是世界末日,我们正在尽其所能的改变”。

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 “蓝领公寓”政策破冰 专家:有利于行业规范.