back/bi november 16 200lb

• weighted pull-ups 4×6 one drop with bodyweight for 10reps
• reverse grip bb rows 3×12 one dropset for 10
• reverse grip pulldowns 3×12
• deadlifts superset standing rope pulldowns 3×12
• triset - narrow grip pulldown,seated cable row,machine row 2×10
• standing bb curl 1×30
• hiit - 15 minutes stairclimber 10 minutes jump rope

make sure to check the video out!

Back/Bi November 16

Basic grilled or baked chicken salad

Preheat oven 375

Cut excess fat off chicken thigh or breast

Add any no sodium spices (mrs dash)

Cook for 25 min
If grilling same prep but grill each side for 8 min after 16 min it might need 3-5 more min depending on the thickness of the chicken

Meanwhile get your salad and veggies ready

I like to dice and tomato,onion,artichokes

Dressing

2 tbsp extra virgin olive oil

2 tbsp red wine vinegar

1 tbsp Dijon mustard

Dash garlic powder,basil,pepper
Once chicken is ready chop it up add to salad and enjoy!

food log monday november 15

1. 5:15am 1/2 cup oats w/ one scoop whey, one scoop whey shake
2. 9am 2 oven-baked turkey patties, 1/2 grapefruit
3. 11am 6egg whites one yolk devils egg salad,1/2 cup oats w/ one scoop whey
4. 2:30pm 6oz chicken breast, salad w/ half tomato, 1/4 onion chopped, dressing
5. 4:40pm 1/2 cup oats w/ one scoop whey
6. 6:30pm 50g whey shake 1/2 grapefruit
7. 9pm 3 skinless boneless chicken thighs,6 asparagus spears,1/2 cup broccoli

Chest/side delt/tri/ab/jump rope

another good one tonight!

Hammer press flat machine 4×10 one drop set
Flat db press 3×10 one drop set
Incline db fly 3×12
Pullovers superset pec dec 3×12
Standing lateral raise superset close grip cable pushdowns
Set one 30 reps set 2 20 reps set 3 & 4 15 reps
One arm oblique cable crunch superset captain chair weighted leg raises 3×12
Hyperext bench side crunches superset weight bench crunches 3×12
Jump rope 15min

Health Benefits of Grapefruit

Grapefruit is very helpful in removing or dissolving inorganic calcium which may have formed in the cartilage of the joints, as in arthritis, as a result of an excessive consumption of devitalized white flour products. Fresh grapefruit contains organic salicylic acid, which aids in dissolving such inorganic calcium in the body. Grapefruit can help in weight loss, since it is low in sodium, high in fat burning enzymes. Low sodium intake can help flush out excess water that is caused by high sodium food. Grapefruit has high water content, and an increased water consumption can help increase metabolism. Rich source of Vitamin C, rich in lycopene (the red color/pigment), it helps to prevent the occurance of tumor and cancer.
It is a liver tonic
Helps in cases of Gallstones
Helps in cases of Cold, Pneumonia, Fever
It is a powerful drug-poison eliminator
Helps in proper digestion of food
Can help improve complexion
Grapefruit is a natural antiseptic for wounds when used externally.

Nutritive Values : Per 100 gm.
Vitamin A : Trace
Vitamin B : Thiamine .04 mg.;
Riboflavin : .02 mg.;
Niacin : .2 mg.
Vitamin c ; 40 mg.
Calcium : 22 mg.
Iron : .2 mg.

incorporate 1 grapefruit a day split in to doing 1/2 in the morning and the other half in the afternoon and nourish the health benefits!

food log sunday november 15

1. 9am,1/2 cup oatmeal w/ one scoop whey, 1 scoop whey shake
2. 11:15 50g whey shake,1/2 grapefruit
3. 2pm 3oz chicken 1/2 sweet potato
4. 3:30pm 50g shake ,1 banana
5. 5:30pm footlong whole wheat turkey sub
6. 8:15pm 2 turkey patties,1 cup broccoli
7. 9:15pm 1.5 turkey patties

the reason for meal number 5 was that i had been out running errands and had very low calories all day and at that point i started to fade out. everytime i get this hungry i always get heat flashes and just feel horrible. i had to pop into publix for a couple things before heading home and i was just going to get some sushi first but the selection wasn’t good. so a footlong on whole wheat sub it was. boars head turkey,tomato,lettus,onion,jalepinos,spicy mustard..delish! here is a picture of my current progress taken on saturday. i'm weighing 200lb on a empty stomach in the am. i'm going to make a few more adjustments this week to keep the progress coming along. i'm close to where i want to be and maintain.

Legs and a quick UPDATE

one of my best leg workouts went down today. i trained them a little heavier then i normally do so i know there going to be talking to me in the am. i had a a busy but great productive weekend. this upcoming week i’ll be filming my back routine along with a couple of cooking segments and i’m starting this week demonstrating one exercise a week video clip with full description of that particular exercise.also i hired a webmaster and the new and improved tylermcpeak.com will be coming soon that will tie my youtube channel blog, photo galleries etc all together. hope every had a great weekend also! Youtube Channel

• Lying leg curls superset leg ext 4×12
• Squats 4×10-12
• Leg press (narrow foot stance) superset stiff leg deadlifts 3×10-12
• walking db lunges 3 sets total 40 steps each set
• seated calve raise 4×12