Week 3 Day 7

Date: 21 Sep 07	Day: 7	of Week: 3
Food		Exercise
Tuna & banana		4 x 15 sit ups on slant board
½ c eggs beater, soy cheese, 2 slices whole wheat bread & banana		Military press 4x90x7
Beef & bean chili w soy cheese		Db lat raise 4x20x8
Chicken, soy beans, mashed yams		Machine rear delts 4x20x8
Banana, protein, grapes & ½ c all bran		Upright rows 4x50x8
		Trap raises w/ barbell 4x135x8
		Shrugs 4x180x8
		30 minutes HIIT on treadmill

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