No, what I am saying is I know friends who eat junk food and they have a great body. And I hate it when I am just tired some days. I couldn't lift today either because I had to wake up at 4:30 in the morning to unload a truck for my work. I took a nap and now I am about to go into work until late.

I am just confused as what to do each day of the week in the gym specifically. That's why I wanted like a workout program for me that you guys could help me with.

Also what about lat pulldowns? Would that be a good compound one?