Tyler McPeak The Fitness Lifestyle


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!

  1. 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)
  2. Incline bb press - 3x12
  3. Pec Dec superset seated later db raises - 3x12-15
  4. 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)
  5. Ab BB rollouts - 2x10 superset with pushups to failure
  6. Hanging leg raises - 2x12
  7. Boxing - heavy bag practice 20minutes
  8. Stair climber 10 minutes high intensity

Here is pictures taken at the end of each of my shoots while I was in NYC.

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Peanut Butter Balls

2 cups natural peanut butter
2 scoops chocolate whey protein
1/4 cup vanilla extract


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 :)

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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.

  1. Standing DB Hammer curls - 4x8-12
  2. Skull Crushers - 4x12
  3. Lying Down cable curls superset overhead db 2 hand seated ext 3x12
  4. Incline DB Curls superset cable pushdowns 3x12
  5. Standing High cable one arm curls superset rope pressdowns 3x15
  6. Preacher BB curls Negatives 3xfailure
  7. 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!

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Food log Thursday December 9

  1. 5:15am 1/2 cup oatmeal w/ 27g whey, 27g whey shake
  2. 8:30am 12oz can chicken
  3. 11am 54g whey shake
  4. 12:30pm 8oz chicken breast baby mix salad, 1tbsp acv
  5. 3:15pm 12oz can chicken,5oz sweet potato
  6. 4pm workout
  7. 5:30pm 54g whey 1 grapefruit
  8. 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.