Tyler McPeak

Questions – 1/30/2012

shoutbox7 300x1801 Questions 1/30/2012Sebastian
Me again, do u have any routine to develope chest? Nf btw in the other post I tried to say,: can I eat like bars with chocolate those ones that are pretty caloric ?
30 January 2012

Tyler - check last weeks post I put up a chest workout that I've been using quite a bit

Hey, well first I'm sorry for my English I'm Chilean, well thing is I'm 18 Ive been all my life really skinny I weight 66 kg nd my height is about 1.83 or something, i have really fast metabolism, I'm following ur work out routines nd can eat stuff like bars with chocolate nf stuff to balance the calories I've left to eat for the day or I just eat healthy cause I never eat the calories enough, cause I eat a few things nf I'm already full. Thanks a lot for ur blog nf helping each evrery1 of us nd I'm trying ur workouts nd damn they work I'm getting abs thanks a lot again dude
30 January 2012

Tyler - Even though you have a fast metabolism you still want the majority of your calories to be clean food.  But definitely have a few cheat meals a week.

Tyler, was just curiouis how muhc cardio you do per week for how long and what types? Do you do steady state eg walkiing or interval? I always have this tiny bit of abdominal fat that I can never seem to shake! Peace!
30 January 2012

Tyler - I do all steady state cardio.  Right now I'm doing 1 session a day 6 days a week for 45minutes.  Either walking on an incline or stepmill.

When trying to put on mass, did you ever do weighted dips or weighted pull ups? Im debating on buying a dip belt to really shock my lats and tris into growth for pullups and dips.
28 January 2012

Tyler - I have done weighted pullups and dips before but prefer not to.  For the pullups I could never feel it in my back from the added weight because I felt that my arms and shoulders were doing all the work.  Give it a try though and see if you like it and how your body responds to it.

26 January 2012

Tyler - not sure what your trying to ask me?

Hey Tyler--great blog. I am 24, 5'11'' 170lbs, about 10-12%BF. I've been training for a little over 2 years, and I've added 30lbs of muscle in those 2 years. My goal now is to get to a lean 195, but over the past 4-6 months I've seen almost no progress in strength, size, or weight gain. My diet is not totally clean but I'm getting a decent quality 4000-4500 cal, 250-300g protein, 500-600g carbs per day, spread over 5-6 meals and protein shakes. By the time I leave the gym 5-6X a week, I leave with a big pump, feel like I lifted hard, and almost always have some degree of DOMS which leads me to believe that I still have effective workouts. Do you have any advice for those of us who are stuck at a plateau like this? At this point, is it just a matter of upping diet portions, or is it more of a workout problem?
26 January 2012

Tyler - From the sounds of it your still making progress.  It's just going to take more time now that you've already finished your initial growth spurt that you get from the first couple of years.  That being said I would think about trying out different food sources and experimenting around and seeing if that can help.  Also you didn't mention any fat intake.  To build lean mass you have to have healthy fats. So make sure you incorporate things like nuts,oils,avocado etc.  Adding the fat could yield some new gains.  Good luck hope this helps.



WORKOUT13 300x12017 CHEST/Biceps/Calve/AbsMy second workout at the new gym and it was INTENSE.  I'm surprised that my strength is still going up considering I'm low carbs and doing extra cardio.  Being in a new environment with new equipment has definitely been a great change.  With 14 days left till my shoot I'm looking forward to getting back in front of the camera!  I've never been in this type of condition before!

  1. Incline Hammer Strength Press - 4x 5x12 2 drops on last set. (on my forth set i used 3 plates on each side for 5 reps)
  2. Incline DB Press - 1 feel set 3x8x10 1 dropset on last set (worked up to 80's)
  3. Flat DB Fly - 3x10-12 one dropset on last set (worked up to 60's)
  4. Decline Hammer Strength Press - 3x8-10 2 dropsets on last set
  5. DB Pullovers - 3x12 used a 90
  6. Preacher Curl Machine - 4x10-12 one dropset superset with standing calve raise
  7. Standing DB Curl - 2x10 superset seated calve raise
  8. Sit ups on decline bench - 2x20 superset standing concentration curls 2x12
  9. AB crunch machine 3x12


WORKOUT13 300x12010 Cardio/Chest/Biceps/ABSToday I woke up feeling pretty well and ready for some awesome workouts.  This ended up not being the case icon sad Cardio/Chest/Biceps/ABS It was one of those days that everyone dreads having.  It started with 30 minutes of cardio on the elliptical around 10am this morning and that went pretty well.  As the day went along I just kept getting more and more tired.  I figured 200 mg of caffeine would help but today it didn't.  My Chest workout this afternoon was not good at all.  I couldn't get a pump and I felt weak and tired.  I know I'm not feeling this way because of a lack of carbs because I'm taking in more than I ever have when preparing for a shoot.  I believe I'm feeling depleted from my INTENSE back workout yesterday and picking up 405lb for 2 sets of 8 on deadlifts got me drained.

  1. Incline Barbell press - 4x8-12 one dropset on last set
  2. Incline DB Press - 4x10-12
  3. Pec Dec - 3x10
  4. Flat DB Fly - 3x12
  5. Flat Barbell Press - 3x12 only used 135 and really focused on the contractions
  6. Cable flys - 3x12
  7. Standing Barbell curls - 4x6-12
  8. One arm standing preacher db curls - 3x12 superset reverse standing barbel curls 3x12
  9. rope crunches 3x12
  10. sit up bench weighted crunches - 3x12

Depending on how I'm feeling tomorrow it might end up being a rest day.


Chest/Bi/Ab/Cardio 1/24/11

WORKOUT11 Chest/Bi/Ab/Cardio 1/24/11

  1. Incline DB Press - 2 warm up sets 3 working sets 8-10
  2. Flat BB Press - 3x8-10 one drop set for 10
  3. Incline Smith machine press - 3x8-10
  4. Pec Dec - 3x10-12 one drop set on last set
  5. db pullovers - 3x12
  6. behind the neck weighted sit ups triset standing straight bar curls and standing wrist curls 3x10-12
  7. stair climber - 25 minutes low intensity

Tonight was a great workout and my fully recovered training partner Ron was back in action also after being sick for the past week.  If you follow my workouts you can see I've switched things up a bit.  I'm going to be training heavier for lower reps and doing low intensity cardio for a longer duration.  I feel my body needs something new especially with cardio.  I'm sure I'll still do some high intensity here and there.gym5 231x300 Chest/Bi/Ab/Cardio 1/24/11



  1. WORKOUT4 300x120 Shoulders/Abs/RUNStanding one arm cable side lateral - 3x20,15,10 no breaks
  2. DB overhead press - done on a slight incline 3x12
  3. BB front raise - 3x12
  4. upright row - 4x10-15 2 drop sets on the last set
  5. standing db lateral raise - 3x10-12 each set i would do a rest-pause set the weights down for a few seconds then rep out till failure
  6. BB close grip shrugs superset seated one arm db lateral raises (seated sideways on the bench) 4x10-12
  7. Behind the neck weighted ab crunches on sit up bench drop the weight on each set till failure 4x10 with weight then failure with no weight
  8. RUN - 20 minutes total I did intervals from level 6.0 up to 11.5 was the fastest I went.

Here is another shot by Paul Reitz.  He will be coming down to Nashville this summer to shoot me in my environment which I'm pretty excited about.

TYLER 9837 9x12 LOGO 225x300 Shoulders/Abs/RUN

Paul Reitz NYC December 4 2010



WORKOUT6 300x120 Chest/Tri/Abs/CardioFinally feeling like myself again with the intensity through the roof!  Before heading to the gym I watched Fouad Abiad's chest workout at flexonline.com.  I took my notes on which exercises he performed and the amount of sets and reps etc. and then headed out the door on my bike to the gym.

  • Hammer press machine - 5 x 20,15,10,8,5
  • Incline BB Press - 3x12,10,6 then 2 drop sets for 4 on the first drop then 8 on the last drop
  • Flat DB Press- 3x12,10,10
  • Pec Dec - 2x12
  • Cable Fly - 3x30,20,10 then one drop set for 10
  • Straight bar cable pressdown - 3x8-12 one drop on the last set for 10
  • one arm over head db ext - 3x10
  • cambered bar knees on bench ab rollouts 3x10
  • oblique crunches superset bench leg raises 2x12-15
  • jump rope 5 minutes
  • stair climber 5 minutes
  • run/jog 20 minutes
  • jump rope 5 minutes
  • bike ride home

I did switch up a few things on the weights.  It was a great workout.  Here is another shot from Paul Reitz from December 4 2010 NYC

PROFILE 246x300 Chest/Tri/Abs/Cardio

Paul Reitz December 4 2010 NYC


-Workout- Back/Bi/Ab

After taking yesterday off and getting some quality rest and full of good carbs today's workout was great.  I felt strong and I got a really good pump.

  1. T-bar rows (the one you put chest on pad) 4x8-12 2 drop sets on the last set
  2. Reverse Grip pulldowns - 3x12
  3. Standing DB rows - 3x12
  4. Seated Cable Narrow grip Row supset behind the neck pulldowns - 3x12
  5. Deadlifts superset straight bar standing pulldowns - 3x5-12 (worked up to 315 on deads but didn't have the correct straps so only was able to pull 5 reps)
  6. Standing BB Curl superset Cambered bar rollouts (for abs) 3x10-12 one drop set on bicep curl
  7. Standing Concentration curls superset rope crunches - 3x10-12

No cardio today other then riding my bike back in forth this morning and then this afternoon for my workout. Total of 6 miles. This is another picture from my most recent Rick Day shoot in NYC on December 4 2010

TM 6 0009 226x300 Workout Back/Bi/Ab

Tyler By Rick Day NYC Dec 4 2010


-Workout- Legs/ABS

Last night was an absolute blast! I'm so happy that my friends from VA got to come down to Nashville and party it up!  Today's workout was another quick and relaxed one.

  1. One leg Smith machine squats triset  bench step ups & seated calve raise 3x12
  2. squats superset stiff leg dead lifts 3x10-12 one drop set on squats on the last set
  3. lying leg curl triset leg ext & standing calve raise 3x12-15
  4. one arm cable standing oblique crunches superset lying bar leg raises

Here are a few pictures from last night. more to come soon!


-Workout- Shoulders/Abs/Boxing/Run

Ron and I back at it in Nashville! Tonight we hit it pretty quick. Minimal rest in between sets 20-30 seconds. Ron is now down to 209!
When he started working out with me he was about 222lb.  It's dropping off quickly and he's keeping his size.

  1. Upright rows - 4x10-12 2 drop sets on last set
  2. Rope front raises cable - 3x10-12
  3. Standing DB laterals - 2x10-12 2x30
  4. Reverse pec dec superset one arm standing db lateral raise - 3x12
  5. BB Shrugs superset rope crunches - 3x12-15
  6. Hanging Leg raises 3x15
  7. heavy bag 10 minutes
  8. one mile run 6:05 (record time)

My friends Josh,Justin,Daniel, and Brandi came into town to celebrate New Years! Tomorrow is Arm Day icon smile Workout Shoulders/Abs/Boxing/Run

Hope everyone has a safe and fun New Year.


-Workout- Arms/ABS/Basketball/Hand work

erictylergolds 300x211 Workout Arms/ABS/Basketball/Hand work

December 26 2010 Roanoke,VA

First off I want to say that this has been the best Christmas of my life.  Everything just feels right.  I had a great time last night catching up with a lot of old friends and meeting new ones.  Thank you Roanoke for all of the support!  So 2am rolled around and I lucked out and got one of the few cabs that were left to take me home (I was planning on just walking home from downtown if I had to) because the roads were pretty covered in snow.  We made it very close to my house but the road had gotten too bad so I had to troop it out in the snow for about 15 minutes to get home.  This morning upon waking the driveway was covered so first thing I did today was shovel all of the snow off which took about an hour. Next I met up with Eric. A good childhood friend we played basketball and baseball together.  Here's the workout

  1. close grip preacher curls superset one arm over head db ext standing - 4x8-12
  2. one arm hammer preacher machine curls superset dips - 3x10-12 on curls and went to failure on dips. first set 30,second set 25 and last set 15
  3. standing db curls superset rope pressdowns 3x10-12
  4. seated cable behind neck curls superset one arm cable pressdown 3x15-20
  5. standing concentration curls superset close grip pushups to failure - curls 3x12
  6. handing weighted leg raises - 3x15
  7. rope crunches 3x12
  8. ball twists on the sit up bench 3xfailure
  9. basketball drills for 30 minutes
  10. boxing hand work 5 minutes

This was the first time I had picked up the basketball in a LONG TIME. It felt very strange because it was just like riding a bike. Everything clicked as soon as I started doing the drills and I'm still able to dunk it with authority icon smile Workout Arms/ABS/Basketball/Hand work I'm going to get some footage on camera tomorrow. I'm going to be adding basketball into my weekly routine a couple times a week.

photo81 225x300 Workout Arms/ABS/Basketball/Hand work

Finished product after shoveling all the snow

photo61 225x300 Workout Arms/ABS/Basketball/Hand work

A picture I took last night in Downtown Roanoke,VA

photo51 225x300 Workout Arms/ABS/Basketball/Hand work

Bill Pearl..Classic Physique