Tyler McPeak


Feeling drained and lethargic all day again I decided maybe my problem was my body needed more food.  So at 4pm I decided to have some more carbs and it was almost instantly I started feeling better.  Previous to this meal I kept debating whether or not to go to the gym or not.  This to me is a sure sign of depletion.  The extra carbs worked perfect and you will see tomorrow on my log everything I had.  I got an amazing pump tonight which I have not been able to accomplish lately.  With all the extra energy I decided to hit some arms as well to utilize the extra calories. My workout ended up being about 2.5 hours long.

  1. Seated DB Lateral Raise - 2 warm up sets 4 working sets of 10-12 worked up to 35lb db's
  2. Seated Smith Machine Overhead Press - 4x6-10
  3. Underhand Cambered Bar standing Front Raises - 4x12
  4. Reverse Pec Dec Flys - 4x12
  5. DB Shrugs - 4x12
  6. Upright Rows - 3x12
  7. Rope Pressdowns - 4x10-12
  8. Dips - 4x15
  9. seated overhead cambered bar ext superset standing concentration curls - 3x12-15
  10. vbar press downs superset standing wrist curls - 3x15
  11. Stair Climber 30 Minutes - did 3 High intensity intervals within the 30 minutes
  12. cambered bar bench rollouts 3x12
  13. rope crunches 3x12
  14. hanging leg raises 3x15

Legs are up for tomorrow and then Friday I'm taking off.  With two full days for my upper body to recover I'll be ready to film a Chest workout on Saturday!



  1. 8:45am 54g whey, 1/2 cup oats, 1 small apple
  2. 10am 30 minutes elliptical
  3. 11am 8oz chicken, 1tbsp natural peanut butter
  4. 1pm 8oz chicken, 1/2 avocado, 1 tbsp ketchup
  5. 3pm pre workout 8oz chicken, 1 cup brown rice
  6. 3:30pm workout
  7. 5:30pm 54g whey, 1 cup oatmeal
  8. 7:30pm 8oz chicken, 1tbsp natural peanut butter
  9. 9:30pm 8egg whites