Tyler McPeak
21Mar/112

Chest/Tricep/Abs

WORKOUT13 300x12037 Chest/Tricep/AbsBack 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
11Mar/110

AM – Back, PM – Bicep/Calve

WORKOUT13 300x12031 AM – Back, PM – Bicep/CalveBack - 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

WORKOUT13 300x12030 AM – Chest/Calves, PM – Shoulders/TricepsToday 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. WORKOUT13 300x12029 Back/Tricep/Forearm/CalveChins - 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. WORKOUT13 300x12028 Chest/BicepsIncline 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. WORKOUT13 300x12027 Arms/Treadmill RunRope 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!

25Feb/111

ARMS/ABS/SPRINTs

WORKOUT13 300x12024 ARMS/ABS/SPRINTsFor a switch up with arm training today I went high reps.  I ended my workout with 25 minutes on the treadmill.  2-3 minute long intervals on speeds of 10.0-11.0 followed by walking on 3.5 for 2 minutes. I did this back in forth till i reached 20 then walked on a incline of 14.0 for 5 minutes.  I also biked to and from the gym for a total of 3 miles.  On my rides I did sprints as well trying to go as fast as I could uphill for about 30 seconds.

  1. Cambered bar close grip preacher curls superset straight bar cable pressdown - 4x20
  2. standing straight bar curl superset bodyweight dips - 3x15-20
  3. spider curls superset rope pressdowns - 3x15-20
  4. standing concentration curls triset one arm over head db ext and seated reverse wrist curls - 3x20
  5. standing hammer db curls - 3x15
  6. rope crunches 3x15
  7. treadmill 25 minutes

Everyone have a great weekend!  I will have a new workout video up next week before I leave for the Arnold!

23Feb/110

Back/Tricep/Forearm

  1. WORKOUT13 300x12022 Back/Tricep/ForearmT-Bar Corner Rows - 2 warm up sets 15 reps, 3x8-12 2 drop sets on last set
  2. Wide Grip Pulldowns - 4x10-12 one drop set on last set
  3. Reverse Grip Cambered Bar Rows superset seated row - 3x10-12 one drop set on last set of cambered bar rows
  4. Deadlifts superset standing rope pulldowns - 3x8-12 finished off with last set of dead lifts 405lb for 8
  5. Reverse Grip Pulldowns superset Seated Row Machine - 2x12
  6. Straight Bar Pressdowns superset Reverse Grip Barbell Curls - 4x10-12
  7. Rope Standing Ext - 2x15

I did cardio this morning on an empty stomach. 30 minute dog walk.

22Feb/110

Chest/Side Delt/Bicep/AB/Calve

  1. WORKOUT13 300x12021 Chest/Side Delt/Bicep/AB/CalveIncline Hammer Strength Press - 2 warm up sets 3 working sets 2 drop sets on the last set. 3x5-12
  2. Incline Barbell Press - 3x10-12 2 drop sets on last set
  3. Cable Flys - 3x15-20
  4. Flat Smith Machine Press - 3x6-12 1 drop set on last set
  5. FST Technique Flat DB Flys - 5x12
  6. Standing DB Lateral Side Raises - 4x10-12 2 drop sets on last set
  7. Seated Hammer Strength preacher curl - 3x12 2 drop sets on last set superset rope crunches
  8. Standing Concentration Curls superset rope crunches 2x12
  9. Standing Calve Raise - 5x12-15 superset bodyweight standing raise
  10. sit ups on decline bench - 2x15

Very high volume and very intense workout.  Had an awesome pump throughout the whole routine.. I didn't want to stop icon smile Chest/Side Delt/Bicep/AB/Calve   I decided to take my afternoon cardio off.  The only cardio I did for today was a 30 minute walk with the dogs this morning when I woke up.  Another day down....another day closer to my shoots!

20Feb/110

ARMS/Cardio

WORKOUT13 300x12019 ARMS/CardioMy Sunday started off with a great run on the treadmill on an empty stomach for 25 total minutes.  I did several sprint intervals and one mile for speed which I did in 6 minutes to end the workout off.  A couple hours later was my first arm workout at the new gym and my training partner Ron joined.  We blasted arms for about an hour and did my favorite cardio machine afterwards which is the stepmill.

  1. 21's with the straight bar superset seated cable machine overhead ext - 4x21 on curls and 4x12-15
  2. preacher curl machine superset rope cable press downs - 3x8-12 2 drop sets on last set
  3. incline db curls (very low incline almost laying down flat) tri set seated barbell partial curls & dips  - everything 3x8-12
  4. preacher curl machine (a different one at a different angle) fst style - 4x10-12
  5. decline straightbar skull crushers superset standing db hammer curls - 3x12
  6. stepmill HIIT 20 MINUTES