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Six Weeks To Power & Muscle!

When Tom Ravenscroft left Oxford university with a degree in econ-om-ics and management in 2007, he wanted to be a management consultant. He even had a job offer from Oliver Wyman, following an internship. “I had no career vision beyond going into business. It was a very hazy concept,” he says.

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.

  • 深圳:8月二手楼成交首破7000套

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:

新一轮调控组合拳剑指炒房 多地对企业个人购房再设限

二手房市场进入价稳量升新周期

Shoulder Press- 6 x 6

Lying French Press- 6 x 6

北京等多地共有产权房项目落地 房价或受一定抑制

Click here for a printable log of Friday.

Saturday or Sunday:

本周国常会:加大对民营经济和中小企业支持 完善普惠金融定向降准政策

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:

Mass entrepreneurship and innovation
Businesses can benefit in other ways too. Craig Rollason, business analysis manager at National Grid, says he has improved his coaching skills by mentoring a Teach Firster.
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根据乔治亚工学院2014年的一项研究,运动确实可以开发智力,即使你不喜欢举重训练或者不喜欢健身馆的环境,想改用吃坚果的方式提高记忆力,通过锻炼提高记忆力其实只需要20分钟。在这项实验中,研究人员要求参与者进行20分钟的高强度训练,他们发现,仅仅20分钟就可以让年轻人的“事件记忆”能力(也叫长期记忆力)提高10%。
The Lego Batman Movie

The dumbest 'smart' objects of 2016
9. The 2012 Ig Nobel Anatomy Prize
To SKN Company in Russia for exploding old Russian ammunition and creating diamonds. Now that`s recycling!

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The Democratic party's would-be challenger, Republican frontrunner Donald Trump, responded on Fox News, accusing Clinton of pandering to female voters.
你没有赚到足够多的钱来支付日常开销
The hunt for his body began in earnest in 2012 when archaeologists working on historical accounts and geographical clues started to dig beneath the municipal carpark on the spot where Greyfriars was, and found the skeleton.
在上周二晚上放学后,孙轶潇乘坐电梯回家,可是电梯突然故障停止运行。

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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● “肉桂卷会在人类屁股内爆炸”
这位《饥饿游戏》的女主角在AskMen.com网站评出的2012全球99个最性感女人排行榜中高居榜首。这一调查让网友票选他们最喜欢的女星,根据她们的外貌、个性、才能和其他吸引人的特质。该调查共收集了240多万张选票。
The history of James Bond theme songs isn't quite as long as some might suspect, however. The first two films in the series – Dr. No and From Russia With Love – didn't have opening songs, they had orchestral arrangements. Dr. No even segued into a weird rendition of "Three Blind Mice." Later on, On Her Majesty's Secret Service gave the opening number amiss and snuck its theme song into the middle and end of the movie.

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

她是头号权势女性:过去10年里,德国总理默克尔八度上榜——其中七次都荣登榜首。
modest
胡须的神奇之处

农地入市焕发“沉睡”土地活力 - 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.

大多数企业家(78%)利用储蓄或依赖朋友和家人来筹集全部或部分启动资金。四分之三的企业家也使用天使融资来作为资金来源。
Liu Fei was also a half-brother of the Emperor Wu of Han who ruled from 141BC to 97BC.

The two extraordinary sex toys will go on display at an upcoming exhibition at the Asian Art Museum of San Francisco in the United States.
在去年11月29日,共计约有93万人参加国家公务员考试,同比下降了60000人。不过,提供的2.7万个招聘岗位则创下了新高。

Vo said with each plane flying 12 to 16 segments a day, one late flight can easily cascade into several delays in a single day. To offset that, the airline’s systems operation and control center makes adjustments when needed. That can involve inserting spare planes and extra crews into the schedule to make sure flights stay on time.
Students were then asked to move the dispenser to the teachers' office where teachers then called the police.
Folk Song “Horse-Head Fiddle On A Deck”(Wang Hongwei)

Sample Supplement Plan

Supplements:

  • 它把孩子的重量从您的后背转移到肩膀和腰腹部。
  • 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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Housing is finally recovering. Home values are up 7% nationally through the first nine months of 2012, according to the S&P/Case-Shiller index. Meanwhile, home-building is gaining traction, which means more jobs for construction workers, contractors and builders. Some 29,000 new construction jobs have been added since May. There's 'a significant thawing in labor conditions in the construction market,' notes Andrew Wilkinson, economist at Miller Tabak & Co. It's not just construction crews. Retailers who cater to Americans furnishing, repairing and improving their homes also will need to hire.[qh]
Ferreira added that while the entire Brazilian population has suffered during preparations for the World Cup, mostly because of big construction projects that have snarled traffic and extended already long commutes for the poor who live on the outskirts of cities, she feels like only the rich are reaping the benefits of the real World Cup experience.
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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 北京积分落户申报6月14日截止 已有超12万人申请.