Tyler McPeak


  1. WORKOUT13 300x1207 Legs/Glutes/ABSLying Leg Curl 2 warm up sets 4x10-12
  2. Squats - 2 warm up sets 3x10
  3. leg press - 4x8-12
  4. one leg squats on smith machine - 3x12
  5. leg ext 3x12
  6. walking lunges 2x40 steps total each set
  7. standing calve raise 4x12
  8. seated calve raise superset glute cable kickbacks 3x12
  9. cambered bar ab rollouts 3x12
  10. oblique crunches 15 each side superset rope crunches 15 reps 3 sets total

The only cardio I did today was done shortly after my first meal. I took the dogs for a 40 minutes walk in the neighborhood.  Happy Friday Everyone! Tomorrow I'm filming my shoulder workout so make sure to check it out! Also I'll be filming Mind Muscle Part 4



WORKOUT13 300x1205 ARMS/Calves/ABS

  1. Rope Pressdowns - 4x12
  2. Cambered bar pressdowns - 3x10-12
  3. Close Grip Bench Press - 4x8-12
  4. Skullcrushers - 4x8-12
  5. Standing wide grip cambered bar curls 4x10-12
  6. standing db curls - 3x10-12
  7. spider curls - 4x10
  8. close grip cambered bar preacher curls - 3x10 one dropset on last set
  9. reverse grip standing barbell curls superset seated calve raise - 4x12
  10. lying leg raise super set weighted bench sit ups - 2x15-20
  12. 15 minutes elliptical

Got a great pump today.  My site is having some tech problems that should be fixed by tonight.  As you can see the categories are not showing up along with the videos on the right hand side.   Tomorrow I will most likely take the day off from weights but I will be doing some cardio.


-Workout- Chest/Biceps/Abs

  1. Incline DB press 2 warm up sets followed by 3 working sets w/ 2 drops on the last set rep range was 4-15
  2. Standing Cable Flys - 3x10-12 one drop set
  3. Seated Chest press machine - 3x8 2 drop sets on the last set
  4. Flat DB Flys - 3x10-12
  5. Flat Hammer Press - 3x5 one drop set on last set
  6. One arm DB preacher curls - 4x6-12
  7. Standing Straight Bar curl - 3x10-12 one drop set on the last done as DRAG curls
  8. standing one arm cable high curl superset db hammer curl - 2x12
  9. weights ab bench sit ups - 25lb behind the head 3x10 then each set dropped the weight for an additional 10 reps superset standing oblique one arm crunches 3x12

The only cardio I did today was my bike rides to and from the gym total of 6 miles.


-Workout- Shoulders/ABS/Run

  1. DB Standing Lateral Raises - 2x50
  2. Seated Arnolds superset with Regular DB overhead press - 2x20
  3. Shoulder press machine (i turned around and faced the pad) 3x12
  4. one arm lateral raises w/ db - 3x12
  5. upright row 3x12 one dropset on the last set
  6. one arm reverse raise (for rear delt) superset reverse pec dec 3x12
  7. seated db lateral raise superset rope cable front raises - 2x12-15 2 dropsets on the last set of each exercise
  8. AB rollouts with cambered bar - 3x8-10 superset hanging leg raises 3x10-12
  9. RUN 1 mile in 6:05 then did another mile so the total was 2 miles in 13:50

i used some of the exercises that ifbb pro cedric mcmillan did in his new video that is on musculardevlopment.com and let me tell you the high rep sets were very painful. it was as if my delts were cramping and screaming at me. extremely intense. gotta love it icon smile Workout Shoulders/ABS/Run

Ron has been getting several compliments now on how his physique is changing for the better.  When I was leaving the gym tonight Daniel (another employee of gym 5) told me that I was doing  a good job with him that he could tell a big difference.  I love hearing things like this and I love seeing people change for the better makes me feel awesome!


-Workout- Legs/ABs/Cardio

Maryanne (another trainer at the gym I work at) and I trashed legs tonight.  It was the first time she worked out with me so I had to step it up a notch to make sure it was a good one icon smile Workout Legs/ABs/Cardio   Tonight's focus was on Glutes & Hamstrings although quads were not taken lightly at all.  For my warm up I rode my bike to the gym which is about 1.5 miles.  Despite the cold weather I've still been enjoying these rides because it wakes me right up and gets me nice and warmed up for the weights.

  1. Leg press - 2 warm up sets to 15 then 3 working sets on the last set did 3 drop sets all rep ranges 8-15
  2. Stiff leg Deadlifts - 3x12 one dropset on last set
  3. Squats superset walking DB lunges - one drop set on the last set of squats 3x5-12 - walking lunges 20 steps total
  4. lying leg curl superset leg ext - 3x12-15 one dropset on each exercise on last set
  5. one leg smith machine squats superset stationary reverse lunges - 3x12
  6. seated calve machine - 3x12 2 dropsets on the last set
  7. standing calve raise - 3x12 one dropset on the last set
  8. jump rope 1 minute intervals superset rope crunches 3x12
  9. jump rope 1 minute interval superset standing one arm cable oblique crunches 3x12
  10. 10 minutes stair climber intervals level 4.0 for recovery 30 seconds to 1 minute level 8.0-9.0

Tomorrow is chest day icon smile Workout Legs/ABs/Cardio


-Workout- ARMS/ABS

Tonight both Ron and I agreed that this was one of the best arm workouts we've done in a while!  We've been training heavier then we normally do and since I've been watching Charles Glass (guru trainer from LA - trains at Gold's Venice Beach) videos on Flexonline.com I've been using his drop set techniques. They are super INTENSE! I'll be recording new workout videos next week so everyone can have a visual of the technique.

  1. Incline DB Curls superset One arm cable tricep kickouts - 2 warm up sets then each working set consisted of 2 dropsets. 3x6-12
  2. standing BB curls superset two arm overhead seated db ext - 1 warm up set 3 working sets same as above with drops 6-12 reps
  3. BB preacher curls superset rope pressdowns - 3x8-12 same drops as above
  4. hammer curls superset closegrip bench pres - 2x10-12 one drop set on the last set of hammer curls
  5. seated concentration curls triset reverse grip bb curls and close-grip pushups to failure - 2 sets 10-12 reps 2 drop sets on the curls.
  6. Hanging Leg Raises giant set w/ rope crunches,oblique floor twists,weighted sit ups 2 sets to failure

-Workout- Chest/Side Delt/Bicep/Ab/Heavy Bag/Stair Climber

Wow is all I've got to say about today's workout!  What a difference a little bit of food can make lol.  I felt like a new person today and was originally going to take off but I took a 2 hr nap and ate a  pizza (for recipe click here ) also had a cali club (for recipe click here ) and a couple of peanut butter balls (recipe click here ) So being nice and full I was ready for a intense workout!

  1. Hammer Strength Press superset DB Pullovers - 4x12 (on the last set of hammer press did 3 plates for 4 drop 2 plates for 6 then 1 plate for 12)
  2. Incline bb press - 3x12
  3. Pec Dec superset seated later db raises - 3x12-15
  4. Standing DB Concentration Curls superset dips - 3x12 (last set of concentration curls) did drops started with 30lb for 12,20lb for 10, and 10lb for 15)
  5. Ab BB rollouts - 2x10 superset with pushups to failure
  6. Hanging leg raises - 2x12
  7. Boxing - heavy bag practice 20minutes
  8. Stair climber 10 minutes high intensity

Here is pictures taken at the end of each of my shoots while I was in NYC.


-Workout- Arms/Abs

Yesterdays workout was one of my most un-enthused workout I've had in a while.  I had no energy even after taking my normal 200mg caffeine.  Despite it being a bad workout I still managed to get somewhat of a pump.  Here's the workout.

  1. Standing DB Hammer curls - 4x8-12
  2. Skull Crushers - 4x12
  3. Lying Down cable curls superset overhead db 2 hand seated ext 3x12
  4. Incline DB Curls superset cable pushdowns 3x12
  5. Standing High cable one arm curls superset rope pressdowns 3x15
  6. Preacher BB curls Negatives 3xfailure
  7. jumprope 1 minute then rope crunches back in forth 4 sets

I'm going to most likely take today off and give my body some much needed rest and hit it hard tomorrow!


*pre shoot* Back/Rear Delt/ABS

another day down, another day closer to when i leave thursday am. my intensity is great. my strength is still where it always is and i'm running off of roughly 60g of carbs.  they are all taken in my first 2 meals. my second meal is at 8:15am. so i'm running off of protein and greens the rest of the day. today i trained at 4:45pm here is the workout

  1. Pullups bodyweight - 3x12
  2. standing db rows - 3x12 one drop set on the last set
  3. reverse grip pulldowns superset reverse grip bb rows 3x12 one dropset on the last set of pulldowns
  4. standing rope pulldowns superset weighted hyper ext 3x12
  5. narrow grip pulldowns superset reverse pec dec 3x12
  6. 10 min jump rope
  7. after 10 min did 1 min intervals superseted with rope crunches and bench crunches. 3x12 (rope crunch) , bench sit ups to failure around 30ish reps

here is some more artwork from a friends house that i was at over the thanksgiving break. they had a lot of art work up so i just took pictures of the ones i liked.photo8 225x300 *pre shoot* Back/Rear Delt/ABS


-Workout- Shoulders/ABS

So after only getting about 4.5 hours of sleep last night and getting up at 5am for work and once getting off work wasn't able to take a nap just from my mind running 100 miles an hour.   I still had a great shouluder workout.  Weight training is definitely my daily therapy I need and crave!  I love being busy all the time now because I've already wasted enough of my life sitting around and doing nothing.  Here is the routine

  • Standing One-arm Reverse Cable Ext superset Standing underhand BB front raise - 4x12 one warm up set 3 working sets
  • Standing Lateral Raises superset upright rows 3x12
  • Rope Standing front raises super set side raise to overhead raise - 3x12
  • bb shrugs superset bar roll outs for abs
  • oblique one arm cable crunches
  • 10 minute jumprope
  • 4 sets box jumps 25 reps each set

Today's workout was done at 4:45pm. After my workout I came home layed in bed and played some Black Ops (this game is incredible) then was able to pass out for a hour and I feel normal again.  Well rested and packed up ready to leave Nashville in the morning to be with family and friends for Thanksgiving in VA!