| Date: 22 Sep 07 | Day: 1 | Week: 4 |
| FOOD | Exercise | |
| Oats and protein | Machine bench press | |
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| Boca burger, whole wheat bread, ff cheese and bread | Machine flye | |
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| Protein shake | Machine incline press | |
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| 6oz chicken corn & black bean soup | Cable press | |
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| 1/2c ff plain yogurt, 1 c puffed wheat, banana | 1 arm tri press down | |
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| | Rope ext | |
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| | Tri press down | |
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| | Pushups 15x3 | |
| | Pull ups 7x3 | |
| | Dips 2x3 | |
If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob
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