Chest/Side Delt/Bicep/Ab/Heavy Bag/Stair Climber
Wow is all I've got to say about today's workout! What a difference a little bit of food can make lol. I felt like a new person today and was originally going to take off but I took a 2 hr nap and ate a pizza (for recipe click here ) also had a cali club (for recipe click here ) and a couple of peanut butter balls (recipe click here ) So being nice and full I was ready for a intense workout!
- Hammer Strength Press superset DB Pullovers - 4x12 (on the last set of hammer press did 3 plates for 4 drop 2 plates for 6 then 1 plate for 12)
- Incline bb press - 3x12
- Pec Dec superset seated later db raises - 3x12-15
- Standing DB Concentration Curls superset dips - 3x12 (last set of concentration curls) did drops started with 30lb for 12,20lb for 10, and 10lb for 15)
- Ab BB rollouts - 2x10 superset with pushups to failure
- Hanging leg raises - 2x12
- Boxing - heavy bag practice 20minutes
- Stair climber 10 minutes high intensity
- Tyler with Photographer Greg Vaughan
- Tyler with Photographer Rick Day
- Tyler with Photographer Paul Reitz
Here is pictures taken at the end of each of my shoots while I was in NYC.
Peanut Butter Balls
2 cups natural peanut butter
2 scoops chocolate whey protein
1/4 cup vanilla extract
Directions
Mix all ingredients in a large bowl
roll together like little meat balls
freeze for 2 hours before serving
also drizzle sugar free syrup on top when serving for extra flavor 
Arms/Abs
Yesterdays workout was one of my most un-enthused workout I've had in a while. I had no energy even after taking my normal 200mg caffeine. Despite it being a bad workout I still managed to get somewhat of a pump. Here's the workout.
- Standing DB Hammer curls - 4x8-12
- Skull Crushers - 4x12
- Lying Down cable curls superset overhead db 2 hand seated ext 3x12
- Incline DB Curls superset cable pushdowns 3x12
- Standing High cable one arm curls superset rope pressdowns 3x15
- Preacher BB curls Negatives 3xfailure
- jumprope 1 minute then rope crunches back in forth 4 sets
I'm going to most likely take today off and give my body some much needed rest and hit it hard tomorrow!
Food log Thursday December 9
- 5:15am 1/2 cup oatmeal w/ 27g whey, 27g whey shake
- 8:30am 12oz can chicken
- 11am 54g whey shake
- 12:30pm 8oz chicken breast baby mix salad, 1tbsp acv
- 3:15pm 12oz can chicken,5oz sweet potato
- 4pm workout
- 5:30pm 54g whey 1 grapefruit
- 9:30pm (CHEAT MEAL) 4 oven baked turkey burgers,1.5 sweet potato (cut into fries),2 tbsp natural peanut butter,4 protein pancakes.
I was feeling extemely depleted again. Since canceling my boston trip this weekend i went ahead and had some extra food so i wouldn't feel so lethargic going into this weekend. I'm looking forward to hanging with friends here in Nashville. I havn't gotten to relax and have some drinks with them here since before I left for Thankgiving.