Tyler McPeak The Fitness Lifestyle


Shoulder/Calves/Abs/Cardio/Heavy Bag

Finally I'm able to do some over head work.  For the past couple of months I havn't been able to do any type of overhead press because there was a minor tweak in my left shoulder.  Since taking proper care it's almost back to 100 percent. Yesterday's workout was great. Very intense once again!

  1. Reverse Grip Smith Machine Shoulder Press - 4x10-12 one dropset
  2. standing db laterals - 3x12 one drop set
  3. cable one arm lateral raise superset standing bb front raise - 3x12
  4. One arm standing db overhead press superset db shrugs - 3x12
  5. Oblique crunches (on hyper ext benc) superset leg press calve raises - 2 sets of 15 for oblique and 4x12-15 for calve
  6. weighted bench crunches 2x12
  7. standing straight barcable crunch 1x15
  8. boxing coordination training/heavy bag practice
  9. 1.5 miles run 15min
  10. 5 minutes stair climber
  11. i biked to and from the gym

basic heavy bag workout video next week!

Filed under: Workouts 2 Comments

Food Log Wednesday December 8

  1. 5:15am 1/2 cup oatmeal w/ 27g whey, 27g whey shake
  2. 8:30am 8oz chicken breast,1 tbsp acv
  3. 11:50am 12oz can chicken,1 tbsp acv,1000mg flaxseed oil
  4. 2:10 11 egg whites,27g whey shake
  5. 4:20 8 oz chicken breast,baby spring mix,1 tbsp acv,1tbsp dijon mustard,5oz sweet potato,1000mg flaxseed oil
  6. 5pm workout
  7. 7:20pm 54g whey shake
  8. 9pm 12oz can of chicken,1 tbsp acv,1000 mg flaxseed oil