Tyler McPeak


  1. Lying Leg Curl 2 warm up sets 4x10-12
  2. Squats - 2 warm up sets 3x10
  3. leg press - 4x8-12
  4. one leg squats on smith machine - 3x12
  5. leg ext 3x12
  6. walking lunges 2x40 steps total each set
  7. standing calve raise 4x12
  8. seated calve raise superset glute cable kickbacks 3x12
  9. cambered bar ab rollouts 3x12
  10. oblique crunches 15 each side superset rope crunches 15 reps 3 sets total

The only cardio I did today was done shortly after my first meal. I took the dogs for a 40 minutes walk in the neighborhood.  Happy Friday Everyone! Tomorrow I'm filming my shoulder workout so make sure to check it out! Also I'll be filming Mind Muscle Part 4


The Importance of Sleep

Even though some say sleep is the cousin of death it is quintessential to optimize our overall health and well being.   Personally, I've dealt with several sleeping issues as I'm sure everyone else has as well.  Everybody is different and everyone's body requires a different amount every night to feel your best each and every day.  It wasn't until

The Importance of Sleep

recently that I got back to a normal sleeping pattern.  The reason for my sleep loss before October 2010 was stress.  Stress is one of the leading factors of sleep loss and it caused me to have insomnia (the difficulty getting to sleep or staying asleep, or having nonrefreshing sleep for at least 1 month. Symptoms: Difficulty falling asleep on most nights; Feeling tired during the day or falling asleep during the day).  Once I got hired at GYM 5 to open it Monday through Friday my stress was relieved but I had to get up at 5am which led me to having to take naps everyday and feeling groggy.  More side effects of lack of sleep include irritability, grogginess, the inability to make decisions or follow through with cognitive functions. It will cause hallucinations, dozing off during activities and even throughout the day, etc. A continued lack of sleep can contribute to weight gain, anxiety, depression, lethargy and fatigue. A chronic, or pathological, sleep disorder will often result in an immune system deficiency. Severe sleep deprivation can ultimately lead to death. These inevitabilities clearly show the importance of sleep. Sleep is our bodies’ way of rejuvenating. It is the period in which we lower the energy levels expelled each day, our muscles and soft tissue are repaired and revitalized, and our mind is able to process memories and things we have learned for the day.  I'm happy that I've gotten back to a normal schedule and I'm listening to my body more to stay away from weight training or cardio when my body needs rest.



  1. 8:30am 6tbsp cream of wheat,54g whey,1 banana
  2. 11:30am 12oz steak, 1/2 cup brown rice
  3. 3pm 8oz chicken 1/4 cup grits , 2tbso acv
  4. 5pm 1tbsp natural peanut butter
  5. 5:10pm cardio workout
  6. 6pm 54g whey shake
  7. 7:30pm 9oz chicken 1/2 avocado
  8. 10pm 54g whey shake

This is a few changes but tomorrow when I post my food log you will see what I will pretty much be doing every day.

Number 3

Number 7