Tyler McPeak
19Mar/111

Chest/Shoulder/Tricep

Here is yesterday's workout.  I was only able to make it to the gym once so I did everything in one workout.  I'm most likely going to switch back to just weight training once a day this week.

  1. Flat Barbell Press - 5x15,12,10,8,2
  2. Incline DB Press - 4x12,10,8,5
  3. DB Pullovers superset Cable Flys - 3x12
  4. Standing DB Lateral Raise superset upright row - 3x12-15
  5. Standing One arm Cable Side raise superset DB Shrugs - 3x12
  6. One Arm Cable Kickouts superset hands close pushups to failure

March 18 Iphone Picture 208lb

Here is a picture I took yesterday.  I'm currently weighing 208lb in the AM on an empty stomach.

16Mar/110

Legs

I planned on splitting up quads in the am and hams in the afternoon but my schedule did not allow me to train twice today.  I had a great workout but had a slight pain in my right knee that comes and goes and for some reason today it was irritated.  I started to feel it on squats and then on my last set of lunges.  I went on to do standing one leg leg curl and I couldn't complete a set.  At that point I ended my leg workout and just did some abs.  My point here is to listen to your body and be very in tune with it.  I could have pushed through the pain if I wanted to but that would only lead to more of an injury.  Despite the knee issue today I still managed to have a good one.

  1. Leg Ext - 4x15,12,12,10
  2. Squats - 5x12,10,8,4,10
  3. Leg Press - 4x12,12,10,8 (worked up to 8 plates on each side for last set)
  4. Walking Lunges - 3x20 steps each way total of 40 steps each set
  5. Lying leg raise - 2xfailure
  6. Rope crunches - 2x12

Here is the combo of  what I'm currently seasoning all of my meats with. I do not use any seasoning with sodium.

Black Pepper, Mrs Dash Table Blend, Basil Leaves

15Mar/110

AM – Back/Calve, PM – Bicep/Forearm/Calve

AM - Back/Calve

  1. Reverse Grip Pulldowns - 4x10-12
  2. Reverse Grip Barbell Rows - 4x10-12
  3. Overhand Wide Grip Seated Row - 3x12
  4. Standing DB Row - 3x12
  5. Behind the Neck wide grip pulldowns - 3x12
  6. Hyper Ext superset seated calve raise - 4x15

PM - Bicep/Forearm/Calve

  1. Standing Straight Bar Curl - 4x10-12
  2. Incline DB Curl - 3x10
  3. Close Grip preacher curl - 3x12
  4. Standing Concentration curl - 3x15
  5. Reverse grip standing barbell curl - 3x12
  6. standing behind the back wrist curl - 3x12 superset seated wrist reverse curls - 3x15
  7. Leg press calve raise - 4x15-20

I am definitely liking the twice a day weight training split.  I am able to eat more food and my muscles are staying A LOT fuller.  My current weight is 208 when I wake up on an empty stomach.  This is the most I've weighed in a while.  The day before I left for the Arnold Classic 2 weeks ago I weighed 198 on an empty stomach in the am.

14Mar/110

AM – Chest, PM – Shoulders/Tri’s/Abs

AM - Chest

  1. Incline Barbell Press - 4x12-2
  2. Flat Hammer Strength Press - 4x12,8,15,6
  3. Incline DB Fly - 4x12
  4. Flat Barbell Press - 3x8-12

PM - Shoulders/Tri's/ABS

  1. Barbell Military Press - 4x8-15
  2. Behind the back one arm cable lateral - 3x12
  3. Standing DB Lateral Raise - 4x12
  4. Upright Row - 3x10-12
  5. Barbell Shrugs - 3x12
  6. Dips - 3xfailure bodyweight 20,15,12
  7. Skull crushers - 3x12
  8. One arm reverse grip cable pressdown - 3x12
  9. Bench crunches - 3x30
  10. Lying leg raises - 3x15
11Mar/110

AM – Back, PM – Bicep/Calve

Back - AM

  1. Machine Row - 3 warm up sets for 12-15 reps then 4x6
  2. Reverse Grip Row - 3x8-12
  3. DB Row - 2x12 then 2 drop sets on last set 12-15 reps
  4. Wide-Grip Pulldown - 4x12,8,15,7 one drop set to 15
  5. Reverse Grip Pulldowns - 3x12-15

Bicep/Calve - PM

  1. Seated Hammer Curl - 4x10-12
  2. Seated Preacher DB one arm curl  - 3x12
  3. Standing Straight bar curl w/Arm Blaster - 4x12,8,15,8
  4. High Cable One arm Curl - 4x20
  5. Standing Calve Raise - 4x12
10Mar/110

AM – Chest/Calves, PM – Shoulders/Triceps

Today I started a new 2 a day weight training split.  I've been wanting to try a split like this for a while.  Everything is trained twice a week.  My first workout was around 10:45am and my second workout was at 4:30pm.

Chest/Calves AM:

  1. Slight incline Smith Machine Press - 5 total sets (12,8,15,6,12)
  2. Incline DB Press - 4 total sets (12,8,15,8)
  3. Flat DB Fly - 4x12
  4. Seated Calve Raise - 4x12

Shoulders/Tri/Abs PM:

  1. Seated DB Lateral Raises 5 total sets (15,10,8,20,12)
  2. Smith Machine Overhead Press 4 total sets (12,8,15,8,15)
  3. Behind the back cable lateral raise - 3x10-12
  4. DB Front Raise - 3x12
  5. Behind the back smith machine shrugs - 3x12
  6. Seated Overhead Cambered bar EXT - 4x10-12
  7. V-Bar Pushdowns - 3x12 superset Rope crunches 3x12
  8. One Arm Overhead DB Ext superset sit ups on decline bench 3x12 and failure on situps
8Mar/110

Back/Tricep/Forearm/Calve

  1. Chins - 1 set body weight 12 reps, 3 assisted machine 12 reps
  2. Overhand BB Rows - 4x8-12
  3. Wide Hammer Grip Pulldowns - 3x10-12
  4. Deadlifts - 4x8-12 (405lb last set for 8 reps)
  5. Seated Rows - 3x12 superset standing calve raise
  6. Standing Wide grip pulldowns superset seated reverse wrist curls 3x12
  7. Decline Bench Straight bar skullcrushers triset seated reverse wrist curls and standing calve raise - 3x12
  8. Rope Pressdowns - 3x10-12

I'm taking a break from cardio for a bit.  I don't want to give it a definite time because I'm going to monitor my body.  My weight training workouts the past two days are definitely a lot slower with more rest in between sets to allow me to train heavier.

7Mar/111

Chest/Biceps

  1. Incline Barbell Press - 1 Warm up set to 20, 4x10-12
  2. Incline DB Fly - 4x12
  3. Machine Chest Press - 4x8-12 one drop set on last set
  4. DB Pullovers - 3x12
  5. Standing Straight Bar Curls - 3x10-12
  6. Close Grip Preacher Curls - 3x10-12
2Mar/110

Arms/Treadmill Run

  1. Rope Cable Curls superset one arm reverse pressdowns - 4x15-30 1 drop sets on last set of each
  2. One Arm Standing DB Preacher curls superset DB Skullcrushers - 3x12-15
  3. Incline DB Curls superset Straight bar cable pressdowns - 3x12 2 dropsets on last set of each
  4. lying down cable curl to forehead superset standing one arm db overhead ext 3x15
  5. Treadmill Run 2.85 miles in 20 minutes
  6. biked to and from the gym total 3 miles

This was my final workout in Nashville before I head off to Columbus,OH in the morning.  When I arrive tomorrow I will do a cardio session to ensure that I will not be retaining any water from the flight.  My first shoot will be 8PM tomorrow night.  Friday morning is my second shoot.  Then I'll be able to relax and enjoy time with my friends.  I will not be taking my computer with me however I will be getting a lot of video footage.  I'll be posting up the video sometime next week.  Hope everyone has a great weekend!

1Mar/110

Shoulders/Calves/Cardio

  1. Seated DB Overhead Press - 4x8-15 2 drop sets on last set 20-30 reps on drops
  2. Hammer grip DB Front Raise - 3x12 2 dropsets on last set
  3. Standing DB Lateral Raise - 3x12 2 dropsets on last set
  4. Upright Row - 3x12
  5. Standing Overhead BB Press superset Reverse Pec Dec - 3x10-12
  6. Barbell Shrugs superset seated Calve raise - 3x12
  7. Elliptical 20 Minute HIT
  8. Rode Bike to and from gym total 3 miles