Tyler McPeak


  1. Seated Military Press - 2 warm up sets, 3x10 one drop set on the last set
  2. giant set of standing db laterals - 2x 25,15,10,8
  3. barbell front raises - 3x12-15
  4. standing one arm cable lateral raise - 3x12

This was my shoulder workout from yesterday afternoon.

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  1. Reverse Grip pull downs  - 2 warm ups for 15 reps, 4x10-12
  2. Behind the neck pull downs - 4x10-12
  3. Narrow grip pull downs done with chest on incline bench - 4x12
  4. Tbar rows - 3x12
  5. Standing DB Row superset Rope Pulldowns - 3x12
  6. Skull crushers - 4x12
  7. Rope pressdowns superset seated calve raise - 4x12
  8. Reverse grip one arm pushdown - 2x15

Exercise number 3 was the first time I tried this technique and it felt great.  It hits your back at a totally different angle.  Give it a try in your next back workout!

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  1. Incline Barbell Press - 4x6-12 one drop set on last set. paused at bottom of each rep on drop set and really felt the stretch for a couple of seconds
  2. Incline Hammer Strength Press - 3x6-12 one drop set on last set did the reps very slow on the negative
  3. Incline DB Fly - 3x12 one drop set on last set
  4. Decline Hammer strength press - 3x12-15
  5. Seated Straight bar curls - 4x12-20 (this is a partical movement)
  6. Preacher curl machine - 3x12-15
  7. Standing Hammer DB Curl - 2x12
  8. Standing reverse cable curls - 3x12-15
  9. Stepmill - 25 minutes

Drago - 10 months old

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My right knee is still sore so I'm not able to go through my full workouts as I usually would but I still manages to get a decent one in.  I tried to do squats and the first rep I did a felt the minor pain so I didn't do those at all.  This was after leg ext,leg curl, and leg press.  The pain only comes now on a squat movement or lunge movement.  Depending on how it feels into next week I might take a week off from leg training.

  1. Bike ride to gym 1.5 miles
  2. Leg Ext superset Standing One leg Curl - 4x12-15
  3. Leg Press - 5x12-15
  4. Stiff Leg Dead lifts superset hip adductors - 3x12-15
  5. Standing Calve raise - 3x12-15
  6. Stair Climber - 10 min HIIT
  7. Bike ride home 1.5 miles
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Today was the first day I had used supersets for my whole back workout in a while.  I could definitely tell I hadn't been doing them.  It was very intense and it had me winded from the first two exercises.  It was a great shock to my body today.

  1. Reverse Grip Pulldowns superset Seated Row machine - 4x12
  2. Overhand Barbell Rows superset Tbar Rows - 3x10-12
  3. Deadlifts superset wide grip pull downs - 3x10-15 (last set of deadlifts was 405lb and got it for 4 reps)
  4. Hammer curls superset reverse grip barbell curls - 3x10-12
  5. Standing one arm high cable curl - 3x20 superset rope crunches 3x20
  6. Elliptical 15 minutes
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  1. Incline Barbell Press - 3x10,8,6, then 2 drop sets 4 reps then 8 reps
  2. Flat Hammer Strength Press - 4x10,8,6,10
  3. Flat DB Fly - 3x12 one drop set on last set 12
  4. Cable Fly superset Incline Barbell Press (light and paused for 2 seconds at the bottom and really felt the stretch) 3x12 cable and 3x6-8 on press
  5. V-Bar Pressdown superset seated calve raise - 4x12-15
  6. Stair climber - HIT 15 minutes
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  1. 9:30am - bike ride to and from gym total 3 miles. at gym 20 minutes HIIT cardio stair climber
  1. 4:45pm - Leg Press - 3 warm up sets to 20 reps, 3 working sets to 15 reps along with 1 drop set for 10 reps on last set
  2. stiff leg dead lifts - 3x12
  3. leg ext triset squats and leg press calve ext - 4x12-15
  4. Reverse Stationary lunges - 3x12
  5. Floor work for abs 10 minutes
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  1. One Arm Hammer Strength Row - 3x12,10,8 one drop set 20 reps on last set
  2. Wide Grip Pulldowns - 3x12 one drop set on last set
  3. Reverse Grip Barbell Rows - 4x10-12
  4. Standing One Arm DB Row - 3x12
  5. Seated Cable Row - 3x12
  6. Hammer Strength Preacher Curl - 3x12
  7. Standing Barbell Curl - 3x10
  8. Concentration curl triset lying weighted leg raises x30, reverse grip straight bar curls

Cardio today was 30 minute dog walk after my first meal.

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Back to training weights once a day.  Twice a day was a bit much for my schedule.  Also started back taking some supplements again today.  Had an awesome workout.  I'm taking some new stuff I've never tried before.

  1. Incline BB Press one drop set on last set - 4x10-4
  2. Flat DB Press - 4x8-12
  3. Incline DB Fly - 3x12
  4. Flat Smith Machine Press - 3x10-12 2 drop sets on last set
  5. Straight bar cable pressdowns - 3x12
  6. Cable seated overhead ext superset bench crunches - 3x12 tricep and 3x30 crunches
  7. Cardio - dog walk 25 minutes


  1. Hammer Strength Low Machine Row - 5x15,12,10,6,6
  2. Tbar Row Wide Grip - 4x8-12
  3. Wide Grip Pulldown Machine - 3x12
  4. Hammer Strength One arm Row Superset Reverse Grip Pulldown - 2x12-15
  5. Standing Concentration Curls - 4x10-12
  6. Seated Hammer Strength Preacher Machine - 3x12 superset lying ab crunches 3x30
  7. Hammer Curls DB superset reverse grip curl - 3x12-15
  8. lying weighted leg raises - 3x30

Here is a picture from today...gotta support my favorite music artist :)

3/19/2011 - Wiz Khalifa