Back/Bi/AB
Hammer Strength Low Machine Row - 5x15,12,10,6,6- Tbar Row Wide Grip - 4x8-12
- Wide Grip Pulldown Machine - 3x12
- Hammer Strength One arm Row Superset Reverse Grip Pulldown - 2x12-15
- Standing Concentration Curls - 4x10-12
- Seated Hammer Strength Preacher Machine - 3x12 superset lying ab crunches 3x30
- Hammer Curls DB superset reverse grip curl - 3x12-15
- lying weighted leg raises - 3x30
Here is a picture from today...gotta support my favorite music artist 
3/19/2011 - Wiz Khalifa
AM – Back/Calve, PM – Bicep/Forearm/Calve
AM - Back/Calve
- Reverse Grip Pulldowns - 4x10-12
- Reverse Grip Barbell Rows - 4x10-12
- Overhand Wide Grip Seated Row - 3x12
- Standing DB Row - 3x12
- Behind the Neck wide grip pulldowns - 3x12
- Hyper Ext superset seated calve raise - 4x15
PM - Bicep/Forearm/Calve
- Standing Straight Bar Curl - 4x10-12
- Incline DB Curl - 3x10
- Close Grip preacher curl - 3x12
- Standing Concentration curl - 3x15
- Reverse grip standing barbell curl - 3x12
- standing behind the back wrist curl - 3x12 superset seated wrist reverse curls - 3x15
- 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.
CHEST/Biceps/Calve/Abs
My 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!
- 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)
- Incline DB Press - 1 feel set 3x8x10 1 dropset on last set (worked up to 80's)
- Flat DB Fly - 3x10-12 one dropset on last set (worked up to 60's)
- Decline Hammer Strength Press - 3x8-10 2 dropsets on last set
- DB Pullovers - 3x12 used a 90
- Preacher Curl Machine - 4x10-12 one dropset superset with standing calve raise
- Standing DB Curl - 2x10 superset seated calve raise
- Sit ups on decline bench - 2x20 superset standing concentration curls 2x12
- AB crunch machine 3x12
Shoulders/Tricep/Bicep/Cardio/AB
Feeling drained and lethargic all day again I decided maybe my problem was my body needed more food. So at 4pm I decided to have some more carbs and it was almost instantly I started feeling better. Previous to this meal I kept debating whether or not to go to the gym or not. This to me is a sure sign of depletion. The extra carbs worked perfect and you will see tomorrow on my log everything I had. I got an amazing pump tonight which I have not been able to accomplish lately. With all the extra energy I decided to hit some arms as well to utilize the extra calories. My workout ended up being about 2.5 hours long.
- Seated DB Lateral Raise - 2 warm up sets 4 working sets of 10-12 worked up to 35lb db's
- Seated Smith Machine Overhead Press - 4x6-10
- Underhand Cambered Bar standing Front Raises - 4x12
- Reverse Pec Dec Flys - 4x12
- DB Shrugs - 4x12
- Upright Rows - 3x12
- Rope Pressdowns - 4x10-12
- Dips - 4x15
- seated overhead cambered bar ext superset standing concentration curls - 3x12-15
- vbar press downs superset standing wrist curls - 3x15
- Stair Climber 30 Minutes - did 3 High intensity intervals within the 30 minutes
- cambered bar bench rollouts 3x12
- rope crunches 3x12
- hanging leg raises 3x15
Legs are up for tomorrow and then Friday I'm taking off. With two full days for my upper body to recover I'll be ready to film a Chest workout on Saturday!
Back/Bi
Another awesome and very INTENSE workout tonight.
- Overhand Barbell Rows - 4x10-12 one dropset on last set
- Seated cable row - 3x12
- Standing DB row - 3x12
- Reverse Grip Pulldown - 3x10-12
- TRISET - Deadlifts (worked up to 315), Rope standing pulldowns, machine inside grip row - 3x10-12
- cambered bar 21's - 4 sets alternating each set with inside grip to outside grip
- one arm standing preacher db curl - 3x10-12
- rope curls triset reverse wrist curls and hanging leg raies - 2x12-20
- standing db curls 2x12
After my back workout I taught my AB class which is a 50 minute cardio and core blast. If your in the Nashville area and would like to take it contact me through email. It's only 9$!!
Here is another picture by Paul Reitz!
Paul Reitz NYC Dec 4 2010
Categories
Shoutbox
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- Sam
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Do you still count carbs and protein and start with more or keep it equal? and what do you mean by carb cycling?
- 16 June 2011
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- Sam
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Hi Tyler, I've been reading back into your blog after recently descovering your interview on simplyshredded.com, I have problems sticking to a diet as much as I want to and eating 6 times a day doesn't work for me. I'm now tempted to use the leangains approach but got couple questions..
- 16 June 2011
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- nameless
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Yeah, the hotel room is a little dark so it helps but you certainly look more muscular and vascular.
- 16 June 2011
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- Bradley
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Hey, great pics, but would be great if lightings for both pic were the same, would do leangains much more justice!
- 16 June 2011
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- Tyler
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James - it's anywhere from 30 seconds up to 2 minutes sometimes. the longer rest if for lifts such as deadlifts,squats, leg press...everything else i keep very short in between
- 16 June 2011
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- Tyler
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Musclemarch - Thanks! right now I'm not taking any online clients. i plan to start that up within a few weeks. i'll make a posting on my site when i'm accepting new clients.
- 16 June 2011
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- Tyler
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thanks Daniel - i'm sure this is not going to be the answer you want but i say give it a try and see how your body responds. personally i've never trained this way. each workout i train for the pump i don't train for power or strength
- 16 June 2011
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- Tyler
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Henry - genetics do play a role in how vascular you are but in order to see your veins your body fat has to be low. in order to achieve this clean eating and cardio.
- 16 June 2011
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- Tyler
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John - the amount of weight i use doesn't matter to me. i go by how i'm feeling that day. as long as i'm able to contract the muscle as hard as i can on every rep. some days i go heavier than others..like i said it all depends how i feel that day
- 16 June 2011
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- Jesse
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Hey man, i sent you my diet plan of the leangains approach. I didn't know if you have had time to get around to look at it. Any advice would be awesome. Thanks man and great job at your bodybuilding event.
- 16 June 2011
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