Back and Triceps
Pull ups (assisted) 4 sets~8 reps
Lat pull down 4 sets~8 reps
Seated cable row 4 sets~8 reps
Barbell row 4 sets~10 reps (need to increase the weight)
Hyperextension 4 sets~8 reps
Scull crushers 4 sets~8 reps
Cable triceps extensions 4 sets~8 reps
Moving to the food.
I really liked Sable’s comment on how according to the American government one should eat. That doesn’t make any sense to me.
My plate looks like this