Tyler McPeak

-Workout- light arms/jump rope

TM 1 0043 226x300 Workout light arms/jump rope

Tyler by Rick Day NYC December 3 2010

today was a very relaxed quick workout. it was only about 30 minutes long. I didn't try to push myself at all. in between supersets i jump roped for 45sec-1min.

  1. cable standing one arm curl superset close grip cable press - 3x15-20
  2. 21's close grip superset close grip press - 3x12
  3. one arm db preacher curl superset one arm rope ext - 3x12
  4. spider curls superset one arm overhead db ext - 2x12
  5. reverse wrist curls 2x20

HAPPY NEW YEAR!!! here is another one from my most recent rick day shoot


-Food Log- Thursday December 30

Back to no sweets for a WHILE.  I had plenty of cookies,cake,cherry pie,ice cream,fudge...but I've got to say goodbye in order to keep my progress rolling. Other than sweets I enjoyed some some of the traditional food my Mom makes every year which is prime rib,mac n cheese,brocolli caserole,pasta salads,cheese bread.

  1. 5:30am 1/2cup oats w/one scoop whey,one scoop whey shake
  2. 8:30am 12 eggwhites
  3. 10:30am 35g whey shake
  4. 12pm 6oz chicken breast 1 tbsp acv
  5. 3pm 8oz skinless boneless chicken thighs 1tbsp acv
  6. 4pm 1/2cup oats w/one scoop whey
  7. 4:30pm workout
  8. 7pm 54g whey shake
  9. 8:30pm 8oz chicken breast

Here is another picture from my most recent Rick Day Shoot! Happy New Year!

TM 3 0050 226x300 Food Log Thursday December 30

Tyler by Rick Day NYC Dec 3 2010


21 year old VMI Football Player


-Workout- Shoulders/Abs/Boxing/Run

Ron and I back at it in Nashville! Tonight we hit it pretty quick. Minimal rest in between sets 20-30 seconds. Ron is now down to 209!
When he started working out with me he was about 222lb.  It's dropping off quickly and he's keeping his size.

  1. Upright rows - 4x10-12 2 drop sets on last set
  2. Rope front raises cable - 3x10-12
  3. Standing DB laterals - 2x10-12 2x30
  4. Reverse pec dec superset one arm standing db lateral raise - 3x12
  5. BB Shrugs superset rope crunches - 3x12-15
  6. Hanging Leg raises 3x15
  7. heavy bag 10 minutes
  8. one mile run 6:05 (record time)

My friends Josh,Justin,Daniel, and Brandi came into town to celebrate New Years! Tomorrow is Arm Day icon smile Workout Shoulders/Abs/Boxing/Run

Hope everyone has a safe and fun New Year.


Musclemania Natural Pro Matt Liller


Benefits of Antioxidants

”The amount of antioxidants in your body is directly proportional to how long you will live."
- Dr. Richard Cutler, former Director of the National Institute of Aging, Washington

Antioxidants are the nutritional equivalent of man's best friend - they areantioxidants 385x261 300x203 Benefits of Antioxidants loyal protectors and nurturers of our cells, repelling disease, and promoting good health. Antioxidants can come from healthy eating or in the form of supplements, and they include a family of naturally formed components like vitamin A, beta-carotene, lycopene, vitamin E, and more. They are believed to protect cells from free radicals, harmful oxygen molecules thought to damage cells that result in cancer, atherosclerosis, Alzheimer's disease, and rheumatoid arthritis, and they may be the underlying reason why we age.

Free radicals are formed naturally in the body, but their production is increased by factors such as smoking, alcohol, air pollution, infection, stress, excessive sunlight, and toxins like radiation and asbestos.

It’s ironic that the oxygen we need to survive is also the catalyst for the production of free radicals. When an oxygen molecule (O2) becomes electrically charged or “radicalized” it tries to steal electrons from other molecules, causing damage to the cell’s DNA. Over time, such damage may become irreversible and lead to disease. The job of antioxidants is to “mop up” free radicals, meaning that they neutralize their electrical charge and prevent the free radical from taking electrons from other molecules.

Even the healthiest among us have some free radicals in our systems, but when free excessive radicals are formed in the body, the harmful condition known as oxidative stress occurs, possibly leading to disease.

Antioxidants can also slow some of the physical signs of aging by minimizing wrinkles and preserving skin's natural “glow”. Some studies also suggest that antioxidant supplements help protect skin from sun damage. German researchers found that 1,000 IU’s of vitamin E and 2,000mg of vitamin C daily for eight days boosted resistance to sunburn by 20%. Other research found a mixture of beta-carotene, lycopene and lutein - three potent antioxidants - taken for three months also reduced incidence of mild sunburn.

Supplementing with antioxidants will help balance your antioxidant load, one of the best ways to get your antioxidants is in food that you eat. In short, a regular diet rich in antioxidants will help keep you healthy, inside and out.

by Naturalpath.com staff writer


-Workout- Chest/Biceps

photo111 225x300 Workout Chest/Biceps

After training Chest/Bi at BAC Botetourt,VA

So after having plenty of carbs after my leg workout this morning it was time to hit some Chest and Biceps with my friend Ben.  All I've got to say is it feels so good to feel like myself again.  I'm training harder than ever and I'm so happy I'm not trying to be someone I'm not anymore (with trying to be skinny for fashion modeling).  The past couple of days has been my most intense and heavy workouts I've done since I used to train strictly as a bodybuilder.

  1. Flat DB Press - 3 warm up sets followed by 3 working sets of 8-10
  2. Incline Hammer Press - 3x8-12 with one dropset on the last set
  3. DB Pullovers - 4x10-12
  4. Incline DB Flys - 3x10-15
  5. Freemotion Fly Machine - 2x12
  6. Hammer Preacher Curl - 3x10-12
  7. Standing Cable One arm Curl - 2x12

I'm taking tomorrow off as I'll be traveling all day and after all of these intense workouts it will do my body some good to rest.  Once I get back to Nashville I have a lot of video editing to do and all of the videos I recorded will be up by the end of the week.  The picture above was after tonight's workout.  I forgot to get a picture of Ben and I (sorry Ben).


-Workout- LEGS

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Matt,Cris, and Tyler after LEGS Gold's Gym Roanoke,VA

This was the best leg workout I've had in quite some time. Being in the presence of two competitive bodybuilders made me push myself even harder. Musclemania Pro Matt Liller and NPC Competitor Cris Edmonds.  Cris is another one of my old training partners from a few years ago.  We crushed legs and we were all talking how were going to be paying for this the next couple of days.  Video will be up in the next couple of days along with interviews of both athletes.

  1. 10 minute bike warm up
  2. leg ext 3x12-15
  3. squats 4x8-12
  4. lying leg curl 4x12-15
  5. leg press 4x12-15
  6. stiff leg deads w/ db's superset walking lunges about 20 steps total
  7. seated calve raise 4x12-15

This was workout number one for me today.  Here in a couple of hours I'm training chest with my boy Ben. As far as my food log goes I took a small break from keeping up with it.  I've been eating my normal foods along with cheat meals every day icon smile Workout LEGS I think I've pretty much ate a whole cherry pie since Xmas along with some other tasty sweets.  I'll start my daily food log back up in a few days.


-Workout- BACK/Basketball

photo91 300x225 Workout BACK/Basketball

Matt and I Gold's Gym Roanoke,VA

INTENSE!  The one word that best describes today's back workout.  My old training partner which is now a Musclemania Pro Bodybuilder Matt Liller toar it up with me today.  I'll be putting the video online by the end of the week.  I got a little footage of today's workout and tomorrow were hitting some legs and I'll be getting footage of that as well.  To read more about Matt click here Matt earned his pro card at this past Universe Weekend, which is the same show that got my foot in the modeling door when I competed in the modeling division in 2007.

  1. Pull-Ups - 3xfailure
  2. Overhand BB Rows - 3x12 one dropset on last set
  3. Narrow Grip Pulldowns - 3x10-12 2 drop sets on the last set
  4. Low grip Hammer Row - 3x12 2 drop sets on the last set
  5. Dead Lifts superset Standing Rope Pulldowns - 4x12-15 worked up to 315lb on deadlifts for 15 reps on the last set

After our we finished up with back we shot around and dunked the basketball.  check out Matt's video of him dunking here I'll have a video soon of a little basketball workout along with me showing my ups icon smile Workout BACK/Basketball

Matt and I will both be at this years Arnold Classic weekend and Universe Weekend.


-Workout- Arms/ABS/Basketball/Hand work

erictylergolds 300x211 Workout Arms/ABS/Basketball/Hand work

December 26 2010 Roanoke,VA

First off I want to say that this has been the best Christmas of my life.  Everything just feels right.  I had a great time last night catching up with a lot of old friends and meeting new ones.  Thank you Roanoke for all of the support!  So 2am rolled around and I lucked out and got one of the few cabs that were left to take me home (I was planning on just walking home from downtown if I had to) because the roads were pretty covered in snow.  We made it very close to my house but the road had gotten too bad so I had to troop it out in the snow for about 15 minutes to get home.  This morning upon waking the driveway was covered so first thing I did today was shovel all of the snow off which took about an hour. Next I met up with Eric. A good childhood friend we played basketball and baseball together.  Here's the workout

  1. close grip preacher curls superset one arm over head db ext standing - 4x8-12
  2. one arm hammer preacher machine curls superset dips - 3x10-12 on curls and went to failure on dips. first set 30,second set 25 and last set 15
  3. standing db curls superset rope pressdowns 3x10-12
  4. seated cable behind neck curls superset one arm cable pressdown 3x15-20
  5. standing concentration curls superset close grip pushups to failure - curls 3x12
  6. handing weighted leg raises - 3x15
  7. rope crunches 3x12
  8. ball twists on the sit up bench 3xfailure
  9. basketball drills for 30 minutes
  10. boxing hand work 5 minutes

This was the first time I had picked up the basketball in a LONG TIME. It felt very strange because it was just like riding a bike. Everything clicked as soon as I started doing the drills and I'm still able to dunk it with authority icon smile Workout Arms/ABS/Basketball/Hand work I'm going to get some footage on camera tomorrow. I'm going to be adding basketball into my weekly routine a couple times a week.

photo81 225x300 Workout Arms/ABS/Basketball/Hand work

Finished product after shoveling all the snow

photo61 225x300 Workout Arms/ABS/Basketball/Hand work

A picture I took last night in Downtown Roanoke,VA

photo51 225x300 Workout Arms/ABS/Basketball/Hand work

Bill Pearl..Classic Physique