Abs/Calves/Hams

I got my facebook page back up and running so make sure to "like" it if you already havn't.  I'll be posting a lot on their daily. http://www.facebook.com/tyler.mcpeak

Here is today's workout:

1 - hanging leg raises - 3x30
2 - sit ups on decline bench - 3x30
3 - 21's on standing calf raise - 4x21
4 - seated calf raise - 4x12
5 - lying leg curl - 4x12 (first 5 reps of each set pause 2 sec at contraction)
6 - db stiff leg deadlifts - 4x12
7 - seated leg curl - 4x12 (first 5 reps of each set pause 2 sec at contraction)

all sets rest 1 minute in between

HAVE A GOOD REST OF YOUR WEEKEND!

Delts

Rick Day - NYC 2008

You can disregard the previous post of my facebook page.  My friend Cody texted me today and informed me about combining my 2 pages (personal, and athlete page) together so it'll have everything on there etc.  This will be a lot easier for me to update just one page so when it's all transferred over I'll post up a new link.  I'll be posting daily tips,recipes,workouts,pictures,etc.  On Sunday I'll be filming my back and tricep workout.  It's still going to be with my old camera and just some raw footage but I'm anxious to start putting videos out till my new camera comes.  The video will be up Monday or Tuesday.

Here is this weeks Delt workout.

1. Standing DB Lateral Raises - 2 warm ups x20, 4x10
2. machine shoulder press - 1 "feel" set, 3x10
3. reverse pec dec - 3x10
4. cambered bar front raises - 3x12
5. barbell shrugs - 4x10-12

I finished the workout off with 21's for calfs.  I got this from IFBB Pro Brandon Ray's fbook page.  Do 7 reps heavy, 7 reps half the weight, 7 reps half that weight for a total of 21 reps for 1 set.  Do that 4 rounds and damn it was good..give it a try!

Have a great weekend everyone! I'm off to go see The Girl With a Dragon Tattoo and tomorrow night I'll be watching the UFC fights.

Basic Quad Workout

Yesterdays quad workout was basic but intense.  They are already sore from the time I woke up so I know that there is more soreness to come.  When training quads just don't go through the motions focus on squeezing the quads every single rep of every single set.  When doing exercises like squats,leg press,hack squat use the balls of your feet as the pressure point and this will force the workload on the quads.  If your trying to work hams and glutes then push with your heels.  In between sets I like to contract and hold my quads as hard as I can for 10 seconds or so and stretch them out towards the beginning of the workout.  Even though as basic as this workout seems it's very effective and as long as your using enough weight and getting maximal contractions you will see results.

1. Leg Ext - 2 warm up sets for 20 reps, 4x10-12 (on my last set I did a couple of partials at the end of the set) (90 sec b/w sets)
2. Leg Press - 1 "feel set" 4x10-12 (2 min rest b/w sets)
3. Walking Barbell Lunges - 4x15 (steps) (1 min rest b/w sets)
4. Squats - 4x10 (2 min b/w sets)

If your interested in the amount of weight I used for each exercise here they are.

• Leg Ext - (90,105), 180,195,205,210
• Leg Press - (400), 600,700,800,800
• Barbell Lunges - 95 all sets
• Squats - 225 all sets

Chest Smash with Ron Fst-7 style

My old training partner Ron linked up with me today for an awesome chest workout at Nashville Athletic Club.  This was by far one of the best workouts and fullest pumps I've gotten in a while.  It was great having Ron there too so I could get some forced reps in towards the end of my sets.  We will be training together at least once a week again and he's about to start up the "Get Jacked for 2012" program from Muscular Development.

1/23/2012 - Nashville Athletic Club

Sorry to say but my new HD video camera has still yet to come in and I received an email from Best Buy saying it's still on back order and I had to get a extension put on it of 30 days.  So if it doesn't come in within the next 30 days I'll have to settle for a different camera.  The only reason why I'm waiting it out this long for this one is because it's a 700$ camera that I payed 400$ for.  What I was thinking of doing is just some raw gym footage with my old camera until I get my new one in.

I spoke with Hany last week and my program got changed up.  Here was today's chest workout.  Definitely give this a try!

1. Incline DB Press - 2 warm ups , 3x8-10
2. Incline Smith Machine Press - 3x8-10
3. Pec Dec - 3x8-10
4. Cable Fly - 2x10
5. FST-7 on Flex Leverage Flat Press - 7x10 (1 min rest b/w sets)

High Volume Arm Training

This week I decided to throw my arms a shock and do some VOLUME.  Normally I've been training arms either once a week or once every 2 weeks.  Arm day has been one of my favorite days since I started training.  When I graduated high school they measured about 13-14 inches and now they hit a little over 19 inches flexed and pumped.  Over the years I've tried many different methods of arm training and I suggest you do the same if your trying to add some size and detail to your arms.  Something that yielded a lot of growth for me was hitting arms twice a week.  I would hit biceps with chest on day 1 then triceps with back on day 2 and by Friday or Saturday I would give them their own day.  On this day I would do techniques like supersets, giant sets, straight sets, drop sets etc.  (A lot of people have asked me why I do biceps with chest and triceps with back instead of the opposite.  My answer is number one personal preference and number two I feel that my triceps are already taxed from the pressing movements of chest so my biceps are fresh.) I never felt the need to train extremely heavy with arms because when I try to go to heavy I lose the feeling in the muscle and I just start feeling it in my joints and forearms,shoulders and my form would go to shit (this was in my earlier years of training).  Keeping your rep range from 10-12 will eliminate that from happening because if your not contracting the target muscle as hard as you can each rep your wasting your time.  So one of Hany's goals for my physique is to balance everything out and since starting with him I've had to tone down my arm training but on Wednesday I wanted to shock them and have a high volume arm day.  I got this routine out of the "Get Jacked for 2012" program and made a couple of modifications.  Here's the workout:

1. FST-7 - cambered bar curls - 2 warm up sets for 20 reps then 7x12 (1 min rest b/w sets)
2. standing rope curls - 3x12
3. one arm standing db preacher curl - 3x12
4. FST-7 - lying down cable curls - 7X12 (15 seconds rest b/w each set) (pause for 2 seconds on each contraction hold and SQUEEZE!)
5. FST-7 rope pressdowns - 7x12 (1 min rest b/w sets)
6. close grip press - 3x10-12
7. seated db overhead ext - 3x10-12
8. FST-7 seated dip machine - 7x12 (15 seconds rest b/w each set)

That totals out to be 40 sets.  It was a good workout but I could tell it was too much for me at this time considering I'm doing cardio twice a day and my diet is restrictive.   Compared to my normal 6-10 sets that I do my arms definitely felt it the next day.  This upcoming week I'll be doing 4-6 sets for biceps and the same for triceps.