Workout:
Lat pull down
130/140/150/150
Aviator grip pulldown
80/90/90
Db rows
80/90/90
Tbar row machine
50/65/70/75
Fst 7 hammer strentghiso lower lat row
65/65/65/65/65/65/65
Diet
Meal1- 10egg whites 1yolk
Meal 2- 7oz chicken 200g sweet potato
Meal 3 - 7oz chicken 200g sweet potato
Meal 4- 8oz beef 150g sweet potato
Meal 5- 7ozchicken w/greens
Meal frequency every 3hrs
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