Tyler McPeak

Workout of the WEEK! ARMS

There will be some new changes to my website!  In my public blog and in my members section there will be several new additions.  On the public side of things one of the new weekly additions is a workout of the week!

qselQplMGRoDIYEWOfWLXENIGsfZXyCuiOzd Workout of the WEEK! ARMSI get asked all the time what I do for my arms and the best way to train them.  Arms is a muscle group that I used to be embarrassed about because when I was 18 years old I had little twigs.  It's also a muscle group that in the first couple years of training didn't take off like the rest of my body did.  So I went from having embarrassing twigs to 18.5 inch arms after several years of dedication to the gym.  Just like with every other muscle group I train to achieve the maximum pump in the muscle.  The nutrient rich blood that fills up your muscle while you train is what will cause GROWTH.  Give this workout a try on your next arm day and I guarantee you will be pumped to the max!  This was yesterday's arm workout!  Directly after arms I did some HIIT cardio.

photo431 Workout of the WEEK! ARMSRest 45 seconds to 90 seconds in between all sets.  Don't forget to drink plenty of water during your workout and in between sets flex and do static holds to increase the pump!

  1. Standing concentration curls - 6x12-15 (sometimes I lose count of how many sets I'm doing because if something feels good and the pump in increasing after each set I will continue on until i feel the need to move on)
    superset with
    cambered bar close grip cable pushdowns - 6x12-15
  2. Cambered bar close grip preacher curls - 4x12-15 +  2 drop sets on last set
    superset with
    seated cambered bar overhead ext - 4x12-15 + 1 drop set on last set
  3. Seated Machine curl - 3x15
    superset with
    rope cable pressdowns - 3x15
  4. Seated Cable Behind the head curls - 3x20
    superset with
    seated dip machine - 3x20
  5. Jacobs Ladder - 5 min
  6. Stair climber - 15 min HIIT - 1 min level 1, 30 sec level 8 back in forth




Under 7 week out UPDATE

541319 3359031948406 1426629063 n Under 7 week out UPDATEThis morning I got up knocked out my 30 minutes of cardio on the stair climber.  After that I pretty much felt drained and out of it for most of the day.  I took the day off from weights and in between clients and client calls I managed to get a 30 minute nap in that was a life saver.  I was thinking to myself it's too early to start feeling this shitty lol considering I havn't even started my diet yet.  Cutting starts next Wednesday!  I will be posting my diet up on my members section.  The plan is to cut hard from the start then fill out leading up to the shoot.  EVERYTHING will be posted in the members blog.  I'm definitely not looking forward to feeling like shit all the time but the worse you feel usually the better you look lol.  It'll all be worth it though.  It's been over 2 years since my last shoot and I've NEVER gave a photo shoot 100 percent effort in prep so I can't wait to see the end result.  I've got a videographer that will be filming my workouts and lifestyle type of videos when I'm a couple weeks out from my shoots.

Yesterday was arm day and since I got such a ridiculous pump last week I decided to do the exact workout to see if the same pump would happen.  AND IT DID! That is by far one of my favorite arm workouts so definitely give that one a try and I guarantee your arms will be ballooned up! (workout posted in members blog) Tomorrow is Back day and the plan is to add some hamstrings at the end.  I'm skipping morning cardio and I'm going to run outside tomorrow afternoon.  That will most likely be one of the last time I run outside since I'll be keeping everything LOW INTENSITY starting next week.  I just won't have the energy to do that type of cardio with the calorie reduction.  One good thing about calorie reduction is a cheaper grocery bill lol.  Everyone keep it up!


Philly Trip Recap

What an awesome experience!  A short vacation to visit my good friend Anthony was just what I needed.  On Friday my day got started at 3:50am Nashville time since I had to be at the airport by 5am.  It wasn't a direct flight so my layover was in Chicago.  The first flight was hideous since it was one of those tiny regional planes and the guy sitting beside me was my height as well.  Needless to say it was a cramped 1hr flight.  I was able to get a 20 minute or so nap on the next flight to Philly and I arrived at 12pm.  Once I got in we relaxed for a couple hours then went to the Sports Club and trained some DELTS!  Ridiculous workout! I brought up some NOXplode 2.0 since I had some free samples and it was a lot easier then bringing up all my supplements.  This was the first time I had taken this stuff in years and it had me tweaking in the gym lol.  I'm not a fan of that feeling and what I mean by tweaking is that it had me so hyped up I didn't want to stop moving and mentally just not a good feeling to have in the gym IMO.  After that went back to the apt and knocked down a couple more meals before we headed out for drinks.  We went to a few different places that night.   The Continental, Morgans Pier, and Ladder 15.  It was a great night and even though I only was running on a couple of hours I was a trooper and made it all night.  One of his friends that he works with Ryan also joined up with us and I havn't had this much fun IN A WHILE!  The city life is something that I do miss because Philly reminded me a lot of NYC.  Just a scaled down smaller version.  The next day we got up and I still had a buzz from the night before for the majority of the day lol.  We did a few things around the city and then it was that time again to get a workout in.  We got after some ARMS and it was a crazy workout.  Sick pump and it was the first time I'd ever gotten nauseous from an arm workout.  Now I don't know if it was because of the partying or the intensity of the workout...most likely a combination of both.  By the time we finished up our workout and got cleaned up we headed to dinner and ate at a place called Devon.  Amazing seafood restaurant that's right beside of one of the main parks in the city so we sat outside to do some people watching.  I got a 10pc ahi tuna sushi roll and tomato basil salad for appetizer.  Crab cakes, mashed potatoes, and asparagus for my main coarse.  Desert was a mojito icon smile Philly Trip Recap   As you can see this was a very scaled down version of my normal cheats but I wanted to be able to go out and have more drinks and not be totally stuffed.  Later on we ended up back at Ladder 15 and had a blast!  Yesterday for lunch we got some Philly Cheese steaks!  I couldn't go to Philly without trying one!  It was delicious icon smile Philly Trip Recap Overall it was a great trip.  A much needed trip since now it's time to crack down for the next 11.5 weeks to get in the best shape of my life for my upcoming shoots.  So that means I pretty much will not be doing anything social until I'm done shooting.  It was great hanging out and catching up with Anthony and making a new friend Ryan.  We talked about all taking a trip to Vegas together at some point and they are going to come down and visit me here in Nashville as well.  I know that's gonna be one hell of a time!


TMT-PHASE One is officially over

haircut TMT PHASE One is officially over

Got a fresh haircut yesterday

Today was my final Cycle 3 ARM workout and I got a ridiculous pump!  Giant set training really flushes an extreme amount of blood into the muscle quickly.  Make sure to check out the TMT-PHASE ONE Video Series if you havn't done so yet.  Experimentation starts up Monday and I can't wait!  I'm very excited about Phase 2 because I'm incorporating new methods that I've never done before so hopefully the workouts will be as good as they look on paper.  This upcoming week I'll be filming demo videos explaining how to properly do certain exercises so I'll be uploading a couple of those every week.  Also this upcoming week I'll be uploading a leg workout that I did with Cris and Brook and Ben and I's arm workout.  These are both pretty long videos.  The arm one is about 28 minutes and the leg one is about 22 minutes.  As you all know tonight was my weekly cheat meal feast!  After speaking to a few of my clients about the BBQ restaurant choices Suzanne and I decided against going to Jack's which is in Downtown Nashville for a couple of reason.  One being that it's served cafeteria style and two it's very touristy.  So we decided on Jim N Nicks BBQ.  It was a great choice the food was excellent and it is a new favorite spot for me.  I ended up getting a pork quesadilla for an appetizer, half rack of ribs, beef brisket sandwich, mac n cheese, coleslaw, and the cheese cornbread was ridiculous.  When we got back home for desert I had 3 jelly donuts,2 Twinkies, and half of a crumb cake icon smile TMT PHASE One is officially over   I'm going to sleep like a baby tonight and rest all day tomorrow to prepare to start up TMT-PHASE 2 Monday!


Consistency of doing the right shit is key!

july26 Consistency of doing the right shit is key!

7/26/2012 - I got to get 20 minutes of Sun today out back on my deck

"You string a bunch of days of quality, efficient action together, and you can be successful." - Kai Greene

That quote was taken from an article that I just read tonight and to me it couldn't have been said any better.  This is the number one reason I'm able to continuously make progress.  As I've said before consistency is key but it's consistency of doing the right shit that is key.  I had a discussion with one of my clients last night during our session and she is the type of person that always tells me that she wants this or wants that.  For example she wants a firmer and more shapely ass, better hamstrings, tighter midsection but her biggest obstacle is not being able to put the amount of work, sacrifice, and dedication to obtain these goals.  Nutrition and social drinking is her set back and I told her last night that she would be surprised at what she would look like if she just dedicated herself to burning the fat off.  Her response was that her nutrition was better and that during the week she eats healthy but on the weekends she eats whatever.  That's takeing one step forward but two steps back.  YOU CANNOT OUTWORK A POOR DIET.  I'm going to stop rambling on about this because I think you get the point that there are no shortcuts, no magic supplements you can take, and no other substitute for being consistent with doing the right shit day in and day out.

Some other news is that I'm in the process of setting up to shoot in South Africa!  Photographer Louis Botha and I have been in contact pretty much ever since I got started and we are finally going to make this happen!  I'm very excited and I'll be skyping with him this weekend to start the planning process but we are most likely going for the first week of November!

TMT-Phase 2 is coming together nicely! What I've designed thus far looks great on paper but I won't actually know if it's worth a damn until I start to apply it to myself next week.  I will give random updates of how that is going.  It will be a 12 week program again but like I said before it's TOTALLY DIFFERENT than phase one.  An update about my members section is that my webmaster is on vacation right now visiting family in Cali and he will be back to work on Monday so I'll know more and hopefully I can have a date by next week of when it will get started.  This weekend for my big cheat feast my girlfriend and I are going to Nashville's number 1 BBQ place.  It's called Jack's BBQ and if you know anything about TN we are known for BBQ.  I havn't had some BBQ in a while so I'm definitely looking forward to that after I trash my final cycle 3 ARM workout on Saturday.  Some new music that I've been listening to at the gym is the new Lloyd Banks mixtape called A6, new Mike Will singles from his latest mixtape, and new Rick Ross album God Forgives I Don't.  For today's workout though it was all of the band called Blindside..I was in a rock mood and it was getting me pretty hyped up.  Everyone have a great weekend!



Members Section COMING SOON!

armdayscreenshot5 300x168 Members Section COMING SOON!

Screenshot from an upcoming Arm workout with my boy Ben Bowles

It's now Thursday morning and I finally feel like I've caught up on rest from my VA trip.  I think the combo of going out and drinking on top of the 7.5hr road trip was a shock to my body and it's taken me longer than I thought it would to get caught up.  My metabolism is crazy fast right now and I LOVE IT!  I woke up this morning at 6am because I was starving had my meal 1 and went right back to bed until it was time for meal 2.  Last week I started to add more food and I'm acclimating my body into a maintenance phase right now.  I did my weekly assessment yesterday to keep track of everything and my body fat is still at 4.91%.  At this point I'm extremely happy with where I'm at (body fat wise) so I've decided to maintain this look for a while.  I feel healthy and my workouts have been ridiculous.  I'm pretty much ready to shoot right now and I want to keep it that way since I still do plan on doing some new shoots very soon!  There would only be a few changes that I would have to make over about a 2 week period to look dry and shredded.  Well I'm coming close to the end of my 12 week training program TMT-PHASE ONE and it has been one hell of a journey both mentally and physically.  I hope everyone is still enjoying each cycle because I sure did.  I'm in my last Cycle 2 week right now and since I started this program I've kept having constant DOMS after each and every workout.  Like I've said in past posts once you reach a certain point it's hard to get DOMS all the time but this program has allowed my muscles to consistently get sore..and that to me means growth and improvement!


I have an exciting announcement that I wanted to make! I changed my mind and have decided to do a members section here at tylermcpeak.com!  I can't say an exact date because Brian my webmaster will kick my ass lol but it will be very soon.  This time it's going to happen..no bullshit.  All of the training ebooks will still be made but I decided against doing a nutrition ebook and instead do what my original plans were and have the members section.  In my members section it will be a separate blog and you will have access to my daily diet that I'm currently doing.  I will have a section of my previous diets as well that will include my bulking diet I did with Hany Rambod and my cutting diet that I've been following up until this past week when I've switched over to a maintenance.  My food logs will include how I specifically prepare each meal to make it very tasty along with pictures. It will contain all of the same info that I planned on putting in the book. The reason I've decided not to do the nutrition book and offer the nutritional side of things this way is because my nutrition will continue to change throughout the years and I want you guys to be able to see what I'm doing continuously rather than just have one or two specific diets and instead of paying 29.95$ for a nutritional ebook you will have access to my nutrition for a very cheap monthly subscription.  Also within the members section there will be a forum where you can ask me any nutritional,supplementation, and training questions etc.  There will be a "workout of the month" where I'll post a fully detailed workout from whichever TMT-PHASE that I'll be in as well.  All of this and more will be available to you very soon!

Upcoming Youtube Videos:

  • Cycle 3 Quad Training from TMT-PHASE ONE
  • Back Training with Cris Edmonds
  • Leg Training with Cris Edmonds and Brook Arrit
  • Arm Training with Ben Bowles
  • Various Exercise Descriptions

    july14progress 300x300 Members Section COMING SOON!

    July 14 2012 - Lancerlot in Vinton,VA


VA Trip Day 4

july11pool 225x300 VA Trip Day 4

After getting a little sun at the pool

Yesterday was overall pretty laid back.  I didn't do any cardio and for the most part just relaxed all day long.  I laid out by the pool for 30 minutes or so and I'm finally starting to get some color to me.  Since I'm getting a lot of rest and down time I decided to go train some light arms yesterday afternoon.  Usually I take Wednesday's off but I felt like training!  It was more of a pump workout that consisted of 4 supersets by grouping a bicep and a tricep exercise together.  I kept the rep ranges in the 10-20 range.  I got a really full pump and ran into my friend Brook that will be training with Ben and I on Saturday when the real ARM workout takes place.  After my workout I came home and my sister brought over my nephew and niece.  My parents and all of them had pizza from NY Pizza (one of my all time favorite pizza places) and I got to eat my normal meals.  We all hung out together for a bit then once they left I watched a couple of the UFC Fuel fights and then the season premier of White Collar with my Mom.  This was a much needed trip and it feels great to be back home!

Random Thoughts that ran across my mind today - I get a chance to leave reality almost every day during my workouts.  The feeling is hard to explain but it's comparable to a drug like high experience to me.  When I'm in the gym mentally there is nothing else on my mind except the muscles that I'm training that day.  Here is one of my favorite clips from Arnold.  Pretty much sums up the same feelings I get.


Cycle 2 ARMS! from TMT-PHASE 1

videos9 300x1201313 Cycle 2 ARMS! from TMT PHASE 1Here is a glimpse of my Cycle 2 arm workout from my 12 week training ebook available HERE

I show V-Bar Cable Pushdowns with a 3 second pause at the contraction
Incline Cable Curls
Spider Curls
Arnold Pullover Press
DB Seated Hammer Curl with a 2 second pause at contraction

Cycle 2 Description:
Weeks 2,5,8,11
Volumization Weeks. During these weeks you will be using both heavy and lighter weights. On some of your compound movements you will train heavy but also lighter weights and higher reps are involved. LOTS of advanced training techniques are in this cycle to create maximal stimulation and you will feel your muscles fire and fill up with blood like never before. The rep ranges are anywhere from 6-30 so you will be using a combination of fast twitch (power and strength) and slow twitch (endurance) fibers. The different techniques that are introduced in these weeks are super sets, tri sets, , speed of the movement (from super slow to super fast), duration of peak contraction, static holds, and more!


Keep your priorites straight!

backscreenshot3 300x166 Keep your priorites straight!

Screenshot from Cycle 3 Back Workout - 7/3/2012

What's Up everyone! Hope you guys had a great 4th of July!  For me it was just treated as any other normal day this year.  I got up knocked out some cardio had all of my normal meals and ended up doing a lot of research and some work.  Last year I was getting drunk at a neighborhood party and the year before that I was in Jamaica with my girlfriend getting TOAR UP!  2008 and 2009 was the same story except I was in NYC and every other year before that was in VA getting shitfaced lol.  As you can see my priorities have changed extremely.  I'm not saying I never have fun because I definitely will be letting loose and getting my buzz on next weekend a couple nights when I'm in VA with my friends.  I think it's extremely important to have balance in your life and be able to still have some drinks on occasion if you are into that but in order to achieve your full potential with your physique you can't make it your everything.  Meaning going out every weekend getting drunk which will lead to missing meals, poor workout performance, or saying screw your workout the next day all together, possible late night junk eating after being drunk, etc etc you get the point.  I've been down that road many times and trust me it'll get you no where fast.  Switching gears now to my workouts this week.  Cycle 3 TERROR WEEKS are insane!  Each time when these weeks approach I get very excited because it's my favorite cycle out of all 3 found in TMT-PHASE ONE!  I've been filming again all week so there will be plenty of new videos that I will be putting out next week.  This Saturday I'll be putting out a Cycle 2 Arm video so make sure to check that out!  Everyone keep pushing hard and push beyond your mental limits!

armscreenshot 300x167 Keep your priorites straight!

Screenshot from Cycle 2 Arm Workout




june16side 225x300 HAPPY FATHERS DAY!

6/16/2012 - After Cycle 3 arm workout TMT-PHASE 1

HAPPY FATHER'S DAY TO ALL THE DADS!! 6 weeks down and I'm feeling great! As promised my site will no longer be slow and I'll be posting almost daily and there will be weekly videos for my youtube channel.  If you havn't already make sure to check out my latest arm training video click here.I'm halfway done with TMT-Phase 1 and I feel that I look better than ever with the combination of size and body fat level.  I still have a little more fat to go and I'll be at my ultimate physique that I've always pictured myself being at.  When I first got into weight training and building my physique at age 18 I always kept a vision in my mind of what I wanted to look like someday. Throughout the years I've been getting closer and closer and of coarse my year in a half vacay from my number one passion in life only temporarily derailed my progress.  I can say that I'm forming into what I've always envisioned. Each and every one of you that reads my site and follows my journey should have that picture in your mind every time you enter the gym of what you want your physique to look like.  It's something that has kept me pushing forward and has kept my mindset at never being content.  As for some of my future goals with my physique I feel that I'm always a work in progress so there are things that I want to bring up, add more detail to etc etc.  Remember this is the bodybuilding/fitness lifestyle and I feel that you can never be 100% complete and there is no such thing as perfection.

pizza5point1 150x150 HAPPY FATHERS DAY!

5 Points Pizza - Nashville

Yesterday was my carb up day!  As some of you may know every Saturday is when I have my cheats icon smile HAPPY FATHERS DAY! Last night I had some delicious pizza along with some ice cream.  Pizza always seems to give me the best energy the following day.  When you bust your ass every week on my program TMT-Phase 1 and 41 out of your 42 meals are clean food you can have a BIG cheat meal every week and still lose body fat!  Well I'm going to stop rambling on now and get some REST.  This past week was Cycle 3 of the program which is called TERROR WEEKS and it is the most painful part of the program but I LOVE IT! Remember you gotta embrace the pain!  One more thing LET'S GO HEAT!! I'll be watching them later on tonight beat OKC!

icecreamcone 150x150 HAPPY FATHERS DAY!

Ben & Jerry's Red Velvet...my attempt at a homemade icecream cone..so good!