| Date: Oct 07 | Day: 3 | Week 7 |
| FOOD | Exercise | |
| Protein, oats & ff yogure | Lat pull wide | |
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| Protein | Lat pull narrow | |
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| Chicken, rice, and tomatoes | Machine rows | |
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| High carb cheat | D/B pull overs | |
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| | Supine body weight rows | |
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| | Ez bar curls | |
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| | Low cable curls | |
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| | D/B hammer curls ALL EXERCISES 4 SETS | |
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| | Push us and pull ups 3 sets | |
Wednesday, October 17, 2007
Week 7 Day 4
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