Tyler McPeak
31Jan/110

Chest/ABS/Cardio

WORKOUT13 300x1203 Chest/ABS/Cardio

  1. Incline Barbell Press - 2 warm up sets to 15 then 4x8-10
  2. Incline DB Fly - 4x8-10
  3. Flat Smith Machine Press - 3x8-12 one drop set on last set
  4. Hammer Flat Press - 4x8-10
  5. Pec Dec - 3x10-12 one drop set on last set
  6. Rope crunches - 3x15
  7. Lower ab machine crunch 3x20
  8. Cardio Elliptical 15 minutes
  9. Dog Walk 25 minutes

This was one of my best Chest workouts I've ever had.  I believe that not having to get up at 5am anymore is doing my body wonders already.  I still feel like I'm not fully caught up on rest but todays workout proved to me how drained my body has been.  My strength is climbing each workout.  I'm looking forward to getting in there tomorrow and hitting some back!

30Jan/111

The POWER of POSITIVE Thinking

videos9 300x1203 The POWER of POSITIVE Thinking

30Jan/110

Legs/ABS/Heavy Bag

WORKOUT13 300x1202 Legs/ABS/Heavy Bag

  • Leg Ext - 2 warm up sets followed by 3 working sets 12 reps each set
  • Smith machine Squats - 4x8-10 (took a close foot stance)
  • leg press - 3x10 one lighter set at the end to really focus on the negative for 10 reps
  • seated leg curl - 3x12
  • stiff leg deadlifts - 3x10
  • standing calve raise - 4x10-12
  • bench leg raises - 3x20
  • one arm oblique cable crunches 3x12
  • heavy bag 10 minutes
    30Jan/110

    Health Benefits of Bananas

    Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which makes them ideal for an immediate and slightly prolonged source of energy. Read the many benefits of bananas!Banana 2 Health Benefits of Bananas

    Cardiovascular Protection from Potassium and Fiber

    Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

     In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Potassium may counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate.

    Reducing Depression
    Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading to improved mood
    Anemia
    Bananas are relatively high in iron, which helps the body's hemoglobin function
    Constipation and Diarrhea
    Due to their content in fiber, they help restore a normal bowel function. In addition, diarrhea usually depletes your body of important electrolytes (of which the most important is potassium, contained in high amounts in bananas). They also contain pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the digestive tract.
    Eyesight Protection
    Research published in the Archives of Ophthalmology has proven that adults consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, compared to persons who consume less than 1.5 servings of fruit daily.
    Nerves
    Bananas are high in B vitamins that have been shows to improve nerve function
    Stress Relief
    Bananas are high in potassium, which helps normalize the hearthbeat and regulate the body's water balance. During periods of high stress, our body's potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs
    30Jan/110

    Mind Muscle Part 3 DB Lateral Side Raise

    videos9 300x1201 Mind Muscle Part 3 DB Lateral Side Raise

    29Jan/110

    ARMS/cardio

    WORKOUT13 300x1201 ARMS/cardio

    1. Rope Pressdowns superset Rope Kickouts 4x12 one warm up set
    2. Weighted Dips - 3x10 w/ 25lb then one set with body weight for 12
    3. Overhead Cambered bar Ext - 4x10
    4. Vbar pressdowns - 3x12
    5. Preacher cable curls - 4x10-20
    6. standing straight bar curls - 3x8-10
    7. incline db curls - 3x10-12
    8. rope curls - 3x12-15
    9. Run - 25 minutes, walk on 14.0 incline 20 minutes

    Awesome workout! Make sure to give it a try!

    29Jan/110

    1/28/2011

     

    FOODLOG56 300x1201 1/28/2011

    1. 5:30am 1/2 cup oats one scoop whey, one scoop whey shake
    2. 8am 1 skinless chicken thigh, 1 pack hickory smoked tuna, 8pz potato
    3. 10:30am 35g whey
    4. 1pm 2 chicken burritos, total of 4 chicken thighs, 2 pieces of toast with sugar free jelly, 6 chocolate chip cookies, 1 banana, 4 mini Reese cups
    5. 3:45pm 54g whey shake
    6. 4:30pm workout
    7. 7pm 54g whey
    8. 9:30pm 14oz ny strip steak
    28Jan/110

    1/27/2011

    FOODLOG56 1/27/2011

    1. 5:30am 1/2 cup oats one scoop whey, one scoop whey shake
    2. 8am 1 skinless chicken thigh, 1 pack hickory smoked tuna, 8pz potato
    3. 10:30am 35g whey
    4. 1pm 2 chicken burritos, total of 4 chicken thighs, 2 pieces of toast with sugar free jelly, 6 chocolate chip cookies, 1 banana, 4 mini Reese cups
    5. 3:45pm 54g whey shake
    6. 4:30pm workout
    7. 7pm 54g whey
    8. 9:30pm 14oz ny strip steak
    photo211 150x150 1/27/2011
    Number 2
    photo30 150x150 1/27/2011

    Number 6

    27Jan/110

    Shoulders/Traps/Calves/ABS

    WORKOUT13 Shoulders/Traps/Calves/ABS

    1. Smith Machine press - 2 warm up sets 3 working sets one drop set on the last. 8-12 reps
    2. standing lateral raises - 3x8-12 one drop on the last set
    3. plate front raises - 3x12
    4. rear lateral db raises chest on incline bench - 3x12
    5. fst-7 machine lateral raises - 7x12
    6. Barbell shrugs superset seated calve raise - 3x12
    7. db shrugs superset seated calve raise - 2x12
    8. cambered bar knees on bench ab roll outs superset rope crunches 3x10-12
    9. elliptical 25 minutes
    10. bike riding total to and from the gym 6 miles

    I got this shoulder workout from Jay Cutler's Undisputed  video. It was very hard but I loved it.  I'm also loving training heavy again.  After my workout I had my last client of the day and it was time for us to do an assessment.  There is no other better feeling I get from my job when I see my clients reactions as soon as they see the number of inches dropping icon smile Shoulders/Traps/Calves/ABS It's very satisfying to me to see my clients change not only physically but mentally as well. This makes me feel so good! Tomorrow is ARM DAY!

    27Jan/116

    1/26/2011

    FOODLOG55 1/26/2011

    1. 5:30am 1/2 cup oats one scoop whey, one scoop whey shake
    2. 8am 8oz chicken
    3. 10am 8 oz chicken
    4. 12pm 8oz chicken, 6oz white potato
    5. 2:30 6oz Turky Pattie
    6. 4:30pm 1/2 cup oats one scoop whey, one scoop whey shake
    7. 7pm cardio
    8. 7:45:pm 54g whey
    9. 8:30pm 8oz chicken
    10. 10:30pm 8oz chicken

    For my workout yesterday I just rode my bike to the gym and back total of 3 miles and walked on an incline speed of 3.6 incline on 12.0 for 25 minutes.  Here is a picture of Drago I took this past weekend.

    drago 184x300 1/26/2011
    Drago 7.5 months old