DAY 1
Breakfast- 3 egg whites, one whole egg, one piece of whole wheat toast, water
Snack- Fat free plain yogurt with honey and strawberries (Pre workout), water
Post Workout- Protein Shake ( 30 g whey, yoplait yogurt for carbs, milk)
Lunch- 6 oz Tuna fish w/ fat free mayo on whole wheat dinner roll, brown rice, carrots, water
Dinner-Salad w/ ham (10 slices), cucumber, tomato, pepper, 2 hard boiled eggs, reduced fat, dressing, water
Snack- Pretzels, peanuts, carrots, water
Upper Body Workout (Doing Pyramid routine--FOR NOW)
Back
Seated Rows 5x12,10,8,6,12 (50, 60,70, 80)
LAt Pulldowns 1x12 (80)
Triceps
Rope pushdown 5x12, 10,8, 6,12 (50,60,70,80,60)
Kickbacks 1x12 (15)
Shoulders
Seated DB SHoulder Press 5x12,10,8,6,12 (12.5,15,20,20,15)
Side Raises 1x12 (15)
Biceps
Cable Curls 5x12...(35,40,45,50,45)
Resistance band hammer curls till failure
Chest
DB Bench Press 5x12...(20,25,30,35,25)
Flys 1x12 (15)
COmments I don't think I can do this pyramid thing again. I've found that my gym doesn't have all the weights I need. I needed 17.5 BADLY for shoulder press. And on the cables, after 50, it stops going up by 5 and increases to 10. NEED SUGGESTIONS FOR NEW WORKOUT. I hate splits with one to two body parts, bc after 3 to 4 days, I start to lose muscle in that area. Overall though, good workout, I worked up a good sweat, but I need to switch it up asap (just the first day haha).
