| Date: 15 Oct 07 | Day: 3 | Week 7 |
| FOOD | Exercise | |
| Protein | Squats | |
| | Calf raises Super set | |
| Ff yogurt, protein, banana, oats | | |
| | DB Lunges | |
| ½ c ff cottage cheese and mixed nuts | DB straight leg lifts super set | |
| | | |
| Oats and protein | Clean and Jerks x2 between each set of lunges | |
| | | |
| SW bake and banana | Smith shrugs | |
| | | |
| Chicken crockpot & banana | DB shrugs ALL EXERCISES 4 SETS | |
| | | |
| Chicken crockpot and sweet potato | S/B push ups and pull ups superset x3 | |
Wednesday, October 17, 2007
Week 7 Day 3
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