Tyler McPeak

Back in the day…

photo205 Back in the day...I remember back in my early 20's after a couple years of lifting under my belt every month I would buy bodybuilding magazines to always try to learn new tips/tricks on anything and everything to do with bodybuilding (and I still do every month now).  Flipping through the pages of a magazine you always see the ads for different supplements and other fitness oriented products and I remember dreaming back then of being able to represent a company and be in all of their ads in the magazines.  I always believed in myself that I could make it happen but never thought that 8 years later I would in fact be living one of my dreams.  What a lot of people don't know is I started pursuing this journey in 2007 and I honestly feel that my career is just now starting.  Staying positive and having a lot of perseverance has gotten me where I'm at now along with hard work and dedication.  They all work synergistically and if one is lacking then it usually effects the rest.  I'm not saying throughout the past 6 years of my journey I've always been the most positive person because there were several occasions I was extremely down on myself and contemplating moving on to other adventures in life but I'm so happy and thankful that I didn't and stuck with what I love doing.

photo202 Back in the day...So enough about all that let's get into this weeks remainder of workouts.  I thought last week was a hell of a week but I topped that this week and especially on leg and back days.  The only workout that I wasn't too thrilled about this week was one of my favorite days...Arm day.  For some reason just wasn't getting the intense pumps I'm used to and that automatically throws me off my chi lol.  Hope everyone had an awesome week as well!  Today I'm taking a complete rest day and getting some deep tissue therapy done later on this afternoon.

photo2011 Back in the day...Wednesday - Arms

  1. One Arm Hammer Preacher Machine Curl - 5 sets
  2. One Arm DB preacher curl - 4 sets
  3. Standing DB Curl - 3 sets
  4. Standing Hammer DB Curl - 3 sets
  5. Standing Barbell Curl - 3 sets
  6. Dips - 4 sets
  7. Rope Pressdowns - 4 sets
  8. Skull crushers with straight bar - 3 sets
  9. cable pressdown - 3 sets

Thursday - OFF

Friday - Delts/Triceps

  1. Standing Barbell Overhead Press - 5 sets
  2. Seated DB Laterals - 4 sets
  3. Standing DB Laterals - 3 sets
  4. Reverse Pec Dec - 3 sets
  5. Cambered Bar Front Raise - 3 sets
  6. One arm reverse cable fly - 3 sets
  7. Barbell Shrugs - 4 sets
  8. Behind the back smith machine shrugs - 4 sets
  9. Straight bar cable pressdown - 7 sets (done fst-7 style)
  10. one arm reverse grip pressdown - 4 sets

Saturday - BACK/Bicep

  1. wide grip pulldowns - 5 sets
  2. one arm plate loaded pulldown machine - 4 sets
  3. one arm standing db row - 3 sets
  4. t-bar row chest support - 3 sets
  5. one arm hammer strength row - 4 sets upper top grip, 2 sets narrow inside grip
  6. reverse grip hammer strength pulldowns - 3 sets
  7. bicep high elbows curl machine - 4 sets
  8. standing 2 arm cable curls - 4 sets

photo2101 Back in the day...

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Starting the week off STRONG!

dontbe Starting the week off STRONG!So far this week has started off great with my workouts!  Despite my calories being dropped a bit and my cardio being upped a bit  (since Saturday) these past 2 days have been some of my best workouts especially legs yesterday.  Going into yesterdays workout I'm not going to lie..I wasn't feeling the greatest...energy was low and mentally just wasn't feeling like doing legs.  After getting through leg extensions it was like a light switch flipped and I was 100 percent focused on trashing my legs.  I did a very high amount of volume and my legs are already feeling it this morning.  This a clear sign to me that I havn't been training them as hard as I should lately and definitely not doing enough overall volume for them.  Yesterday also was the first time I've done free weight squats in weeks since I've been having lower back issues and still that nagging left IT band issue.  Doing squats as my third exercise though had everything nice and warmed up so they felt great and I was able to do 2 sets with 315lb for 10 reps a piece.  This workout took about 2 hours to complete and by the time I got home showered, ate my post workout meal it was hard for me to move from the bed lol.

Monday - Chest/Upper Back

  1. Incline DB Press - 5 sets
  2. Flat Smith Machine Press - 4 sets + one drop set on last set
  3. Seated freemotion cable fly - 3 sets (using static hold technique every 5 reps)
  4. Flat Techno Gym Press (same thing as hammer strength press) - 4 sets (every third rep is a super slow rep on the positive)
  5. Incline DB Fly - 3 sets
  6. Reverse Grip pulldowns - 4 sets
  7. Tri-Set: 3 total rounds
    A - free motion seated cable pulldowns
    B - Techno Gym plated loaded wide grip pulldown
    C - Techno Gym plate loaded low row

photo165 Starting the week off STRONG!Tuesday - Quads/Hams/Calves

  1. Leg Ext - 5 sets + 2 drop sets on last set
  2. Leg Press - 5 sets + 2 drop sets on last set
  3. Squats - 4 sets
  4. Smith Machine Squats - 3 sets (since my gym doesnt have a hack squat I position my feet more narrow and forward as if I was on a hack squat)
  5. Seated Leg Curl - 4 sets
  6. Seated Leg Press Machine - 4 sets
  7. Lying Leg Curl - 2 sets
  8. DB Stiff leg deadlifts - 3 sets
  9. Seated Calve Raise - 4 sets
    superset with
    one foot at a time standing body weight raises
  10. Standing Calve Raise - 4 sets
  11. Body weight calve raises superset
    start with toes on a 45lb plate for 20 reps then move to floor and do an additional 20
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Hell of a WEEK!

photo192 Hell of a WEEK!As my week is winding down and coming to an end I can say that this was one hell of a VERY productive week of workouts.  Every session this week was where it needed to be.  Both my strength and my mental game is at an all time high and I've never been this hungry, focused and motivated before.  Even though energy levels are fluctuating from day to day and some days I just feel like shit, that doesn't matter to me because it's all a part of the game and I'm determined and driven to reach my goals.  My Champion Performance supplements are definitely crucial right now to assist giving me that extra push and energy kick I need.  I've been doing the Amino Shooter before morning cardio and 3 scoops of Adrenol8 before my weight training workouts.  Yesterday afternoon after a ridiculous shoulder session I had my weekly phone call with my nutritionist Tad Inoue.  We spoke for about 30 minutes and after our phone call I felt hyped up and excited because the changes that were made to my program are going to get me PEELED.  I havn't been in that crisp dry ripped condition since the final weeks before my Jason Ellis shoot so I can't wait to get there again with my new added SIZE!  Also with my weekly check in I had to do my assessment and I finally hit a turning point this week and my body fat dropped a little bit more but my weight was actually higher icon smile Hell of a WEEK! I weighed 232.8lb on an empty stomach and my body fat measured at 5.31%.  Last night was my cheat meal night and having my weekly cheats not only keeps me sane but I also feel that it recharges my battery.  I had some mexican food from a local restaurant called Rose Pepper.  I got a steak quesidilla and a fajita burrito.  For desert I came back to my place and ate an entire mini strawberry swirl cheesecake, cookies and ice cream.  Well...my mind is going blank now and I don't have much else to say other than I hope you guys have a great weekend and are training your ass off!  My day is done and I'm laying in bed about to have a Sons of Anarchy marathon since the new season is starting back up soon.  Give these workouts a try below!

photo187 Hell of a WEEK!


Friday - Shoulders/Tricep

  1. Techno Gym Plate loaded machine press - 6 sets
  2. Standing DB Laterals (1 set is done as a giant set: 15lbx10,20lbx10,25lbx10,30lbx10 all back to back) 3 sets
  3. Reverse Pec Dec - 3 sets
    superset with
    Seated Lateral Machine - 3 sets
  4. Rope Front Raise - 4 sets
    superset with
    plate loaded shrug machine - 4 sets
  5. Dips - 4 sets
    superset with
    DB Shrugs - 4 sets
  6. Cable Overhead kickouts - 3 sets
    superset with
    cable pressdowns - 3 sets
    superset with
    Ab Machine Crunches -3 sets
photo194 Hell of a WEEK!

Did the seated rows Charles Glass style. Looking at my back progress pictures one area I'm really focusing on in back training in the lower lats. This is a great way to target that area!

Saturday - Back/Bicep

photo2 Hell of a WEEK!

If you are not going to do my exact workouts then I suggest always thinking about and typing out your workout hours before heading to the gym so you will have a clear plan of attack once you get there.  That being said I hope you guys give my workouts a try....because they are working great for me and I know they will for you too!

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Bicep & Triceps

photo168 Bicep & TricepsYesterday was arm day and right from the start my arms starting getting full of blood QUICK!  That's when you know it's going to be a great session when you start getting a pump on the first warm up set :)  Supersetting all exercises is definitely one of my favorite ways to train arms and seems like that's how I end up training them all the time but I think this upcoming week I'm going to switch it up and train all triceps or all biceps first then move onto the opposing muscle group.  Remember the key to keep progressing in your training is always keeping things switched up.  I can tell it's the end of the week and my body is starting to feel worn down.  My sleep hasn't been the greatest lately either.  Some nights I have insomnia and will toss and turn all night and other nights I'll sleep great.  Today is my off day so besides a couple clients to train and some errands to run I'll be resting as much as possible.  Here is yesterday's workout

  1. incline db curls (done at the same time) - 4 setssuperset with
    incline db overhead ext (done at same time) - 4 sets
  2. cambered bar close grip preacher curls - 4 sets
    superset with
    straight bar cable pressdowns - 4 sets
  3. cambered bar standing curl - 3 sets
    superset with
    cambered bar skullcrushers - 3 sets
  4. rope curls  - 3 sets
    superset with
    rope pressdowns
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photo167 Calves/Quads

Picture taken during the Muscle & Fitness video series shoot

As I'm writing this I'm laying here in bed still feeling pretty out of it from the quad session I just had.  It was extremely challenging and on paper it might not seem like much but I guarantee you it will leave you feeling loopy with numb legs.  Going into today's workout I originally intended to train hams along with calves and quads but by the time I finished up quads and after it already being an hour in a half I didn't have much left in me.  I've been starting all leg workouts lately with calves first since compared to my upper leg my calves need to be bigger.  Being 6'3 I have a lot of leg to fill in so training calves at the start of the workout allows me to put the most effort and intensity into them.  If you follow me on facebook you might have read that I've been using some different methods throughout my sets such at static holds and super slow reps etc.  Today those techniques were applied to leg ext, leg press, and seated calve raise.  Here is today's leg workout:

  1. Standing Calve Raise - 6 sets + 2 drop sets on last set
  2. Seated Calve Rasie - 4 sets
  3. Leg Ext - 4 sets + 1 drop set on last set
  4. Leg Press - 6 sets
  5. Smith Machine Squats - 4 sets
photo166 Calves/Quads

took this today at the tanning bed - condition is almost where i want it to be..should be there in about 2 more weeks. 231lb on an empty stomach

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Chest/Upper Back

cover sept2013web Chest/Upper Back So the last time I posted on here a few weeks back was right after my DC trip.  Since then I filmed a video series for Muscle & Fitness which will be coming out very soon.  It's a program that I designed along with supplementation and nutrition guidelines.  I can't wait for that to come out because I think everyone from beginner to advanced trainer can pick up one some sort of tip from the videos...at least I hope so lol.  Also,  I made my way up to Virginia to visit family and friends and it was a great trip.  After finishing up a video series my mind was able to finally shut off and rest and I got some of my best sleep while in VA.  When I was up there I got some crazy intense training sessions in with my boys Ben Bowles and Matt Liller.  Ben and I trained twice on Friday then once on Sat in which Matt joined along as well.  I brought that intensity back to Nashville with me and Brook and I have been getting after it again.  I sometimes think I'm training as hard as I can but find myself getting stuck in training intensity ruts and the VA trip broke me out of the rut I was in and my workouts have been better than ever.  Some other changes I've made too is I went back to my nutritionist Tad Inoue that I worked with last year for 6 months that with his guidance got me into the best shape of my life.  He was the one that prepped me for my shoot I did with Jason Ellis in November 2012 that one of the images got chosen for the Natural Muscle September issue cover!  I weighed 202lb for that shoot and my body fat measured at 4.7%.  Fast forward to now and I'm weighing 231lb on an empty stomach and my body fat is measuring at 5.9%  Needless to say I've made some serious progress since then.  With 4 more weeks to go till the Olympia weekend in Las Vegas where I'll be working the booth for Champion Performance I'm extremely excited and cannot wait!  If you will be there make sure to stop by the booth and get a copy of Natural Muscle magazine!  Every day I will plan on posting a rundown of my workout (I did this years back when I first started my website and I'm wanting to do it again to help out people that are interested in how I train).  Over the past few weeks I've been experimenting with different split variations trying to find out what works best for me and keeping recovery a priority.  For example this past week I trained 6 days in a row but by that sixth day I felt like total shit and my workout was not good at all and mentally just wasn't into it.  That being said what I've learned works best for me is taking at least one day off during the week too.  Usually either Wednesday or Thursdays seems to be the best.  So enough about all that below is my workout from today give it a try and make sure to check back daily for blog updates with my workouts included!

photo1611 Chest/Upper Back

hammer incline press -  6 sets
dumbbell flat press -  4 sets
wide hammer press -  4 sets
incline barbell  - 3 sets
cable cross -  3 sets
dumbbell pullovers 3 sets

pull ups on assist machine -  4 sets
behind neck pulldowns wide 4 sets
Freemotion side grip pulldowns 4 sets
reverse grip wide pulls 2 sets

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photo123 Delt/Trap/TricepWeek 2 into my new training split and I have to say I'm loving it!  However, training three days in a row always leaves my mind and body feeling pretty depleted by today, so I always take Thursdays off from weights.  I've learned over the years in the gym that my body does best with one day off during the week and one day off during the weekend.  I've tried training 5-6 days in a row and my body just doesn't recover like it needs to with the amount of volume I'm throwing at it every workout.  Yesterdays session was ridiculous.  It was one of the best pumps I've gotten in my shoulders and triceps in a while so I had to share this one for you to give a try!

  1. Barbell Shrugs - 4x12-15 + 2 drop sets on last set
  2. DB Seated overhead press - 4x10-12
  3. Seated Cable High Rope Row - 3x15
    superset with
    Seated Lifefitness lateral machine - 3x15
  4. Straight Bar Upright Row - 3x30 (Video Below of technique I used)
  5. Reverse Pec Dec - 3x15
    superset with
    Seated DB laterals - 3x10-12 + 1 drop set on last set
  6. Seated Db overhead press (using the momentum change techique) -  3x12
    superset with
    DB Shrugs - 3x15-20
  7. Rope Pressdown - 3x20
    superset with
    Straight bar skullcrusher - 3x12
  8. One Arm cable pressdown - 2x12

Upright Row Technique:

Last set of Number 6 of the workout:

Next week on Wednesday the 8th I'll be flying down to FLA to shoot for my sponsor Champion Performance and I can't wait to get down there and meet the rest of the team along with everyone else at Champion!  I'll be taking plenty of pics and might get some video for a VLOG!  Until next time everyone keep up the hard work!

worthit Delt/Trap/Tricep


Workout of the WEEK : ARM DAY

photo1471 Workout of the WEEK : ARM DAYSince Thursday is my off day from weights I still have the wide open gap in my schedule from about 12pm or 1pm till about 5pm ( when I usually get my own training done) before I have to be back at the gym to train my  afternoon clients.  I just had my 20 min of cardio to do, morning clients to train and then I was off to do some errands, food prep and I got my hair cut.  One of my dietary changes at the end of this week was lowering my sodium levels.  After doing that since Thursday I can already tell I'm getting drier and during yesterdays arm workout I hardly broke a sweat and usually it's pouring off of me.  I'll be going to FLA May 8th-10th for some team meetings and shoots for my sponsor Champion Performance!  I can't wait to get back in front of the camera since my physique has never looked this way (size and condition) and I'm really excited to keep progressing!  I'll still be able to tighten up a tad bit more before I leave icon smile Workout of the WEEK : ARM DAY   There is a couple more things in the works that I can't announce just yet but once those are done I'm going to take my annual summer trip back to my hometown Roanoke,VA to spend time with family and friends.  My nephew

dylan2 Workout of the WEEK : ARM DAY


Dylan is playing T-Ball this year too so I'm looking forward to seeing him play at one of his games as well (I think I can teach him a thing or two ;)).  I MISS THEM..I have not seen my family since Xmas so I'm definitely looking forward to it.  I'll also be linking up with my nutritionist Kurt Weidner in Blacksburg to get after a workout!  If you've never heard of him I suggest you look him up.  He's a BEAST!  and a genius!  I  always knew I had the potential to be a lot bigger/fuller then my most recent shoot with Jason Ellis (or anytime before that)  because I only weighed 200lb for that shoot and I think the amount of cardio that I was doing resulted in sacrificing a lot of muscle.  I couldn't be happier with how I'm responding to Kurt's methods and I'm 215lb now and barely doing any cardio compared to what I've done in the past.  I've only been working with him for a short period (6 weeks) so I can't imagine my progression as we move forward!  A couple of reasons why I chose him to work with was for one my boy Matt Liller (Muscle Mania Natural Pro) worked with him for 2 years and spoke highly of him and the results that Matt has gotten from his hard work and dedication to the program spoke for themselves to say the least.  The other reason is that he only works with natural athletes.  Today is my complete off day of EVERYTHING and so far on the agenda is Church, detail my car (depending on how this weather turns out), and I might go see Pain and Gain...all by my lonesome lol.  Have a great Sunday and keep training HARD!

My old training partner Ron linked up with me again this week since Tuesday and it was an awesome week of training!  I pushed myself even harder having him there!

photo1421 Workout of the WEEK : ARM DAYSaturday - ARMS

  1. One Arm DB Preacher Curls - 4x10-15  + partials on last set
    superset with
    One Arm Rope overhead kickouts - 4x15
  2. Standing Cambered bar Close Grip curl - 4x10-12 + 1 drop set on last set
    superset with
    Close Grip Press - 4x6-12 + 1 drop set on last set
  3. Straight Bar preacher curl - 3x12 (pausing at the bottom for 2 seconds at stretch)
    superset with
    V-bar cable pressdown - 3x15-20
  4. Seated DB Curl (pausing for 2 seconds at contraction) 3x12
    superset with
    seated straight bar partial curls - 3x15
  5. Seated Overhead DB Ext - 2x12
    superset with
    Rope pressdowns - 2x12
  6. Close grip push ups  - 2x failure



Workout of the week LEGS + HIIT

photo120 Workout of the week LEGS + HIITThis weeks workout of the week is LEGS.  I did this workout on Tuesday and my legs are still feeling it today.  If you skip leg day you are missing out on total body growth.  I'll admit in my first several years of lifting I never really hit legs with the correct intensity and all out mentality that leg day takes in order to achieve maximum results.  It really wasn't up until the past two years that I really started training them correctly and I've noticed change and development rather quickly since doing so.  For a while I split up my quads and hamstrings by training one at the start of the week and the other at the end.  For the past year I've kept it to once a week and sometimes my leg sessions will last over two hours long.  Talk about feeling completely out of it and drained for the entire next day :)  So one of my goals has been to improve my squat.  I've had to deal with minor aches, pains and injuries including IT Band pain, hip pain, and knee issues.  For the past month or so though my lower body has been feeling good (knock on wood) and my squats have been improving almost weekly.  This was the first time since probably in my early 20's when I weighed 255lb that I got under 405lb.  These are no quarter bullshit half reps either.  I go slightly under parallel to the floor (at 6'3 anything lower feels like a danger zone).  On that last set of squats I went from 405lb for 1 rep directly into a dropset with 315lb for 10.  I had to lye on the floor after that one since my whole world felt pretty loopy.  There was even a guy at the gym that came over to me to make sure I was alright lol.  So I hope you guys enjoy the pain and challenge of this workout and make sure to NEVER SKIP LEG DAY! Until next time train like a champion and RISE ABOVE!

5 min warm up on bike

  1. Squats - bar x 10, 95lbx10, 135lb x 5, 225lbx 5, 275lbx 5, 315lbx 4, 335lbx 4, 365lbx 2, 405lbx1 then drop 315lb x10 , then drop 225lbx 10, then drop 135lbx 20
  2. Lying leg curl - 4x15,12,10,10 plus rest pause for 2 reps twice
  3. Lunges - 3x20 total steps, 80lb, 100lb, 120lb
  4. Leg press - 8 plates x 15, 10plates x 15, 12plates x 15, 14 plates x 15, 16plates x 12
  5. Tri set (exercises done back to back with no rest)
    Leg ext - 3x15 plus 2 drops on last set
    Seated leg curl - 3x15 (pause for 2 seconds at contraction
    Leg press machine calve raise - 4x15
  6. Seated leg curl - 3x15
  7. Stair climber 10 rounds of 30sec all out sprint

Workout of the WEEK! Weight Loss Circuit

photo541 225x300 Workout of the WEEK! Weight Loss Circuit


Hey everyone!  I hope you have been getting after your workouts with enthusiasm and intensity!  After taking 9 full days off from my workouts I'm feeling very refreshed and this week I have gotten some awesome sessions in. My reasons for taking that long of a break was to let some minor aches and pain heal up but to also mentally refresh myself.  I was starting to feel a since of being burnt out and my workouts were suffering from that.  It was hard for me to get a pump (which is how I rate my workouts and if I get a lack luster pump it kinda ruins my day lol) and I could tell things just were not clicking like they should.  Sometimes you need to take a step back from what you love doing and refocus in order to keep the progression rolling.  It was difficult to take that many days off because after 3 days or so I was feeling like I was ready but I forced myself to continue to take time off.  Needless to say my body thanked me and I felt like my old self again this week and I have my full focus back!

giantkiller 300x300 Workout of the WEEK! Weight Loss CircuitThis weeks workout I wanted to do something a little different than I normally post.  It is an intense heart pounding weight loss circuit that I guarantee will leave you wondering why the hell you are doing this to yourself.  This morning I took one of my weight loss clients through this for three total rounds to kick our 1 hour session off.  He asked me after we were done with the second round "Why are you doing this to me?"  I'm proud of him because he pushed through and I didn't let up on him for the entire session.  If you want something bad enough you have to be willing to take your mind and body to levels you thought were not achievable.

3 total rounds resting 2-3 minutes after all exercises are performed.  This is done as a giant set all back to back with no rest in between each exercise.

  1. DB Step Ups - 10 reps each leg
  2. DB Walking Lunges - 30 steps total
  3. Squat Front Raises (with kettle bell or plate) - 1 min
  4. Berpees - 10 reps