Tyler McPeak


  1. Hammer Strength Low Machine Row - 5x15,12,10,6,6
  2. Tbar Row Wide Grip - 4x8-12
  3. Wide Grip Pulldown Machine - 3x12
  4. Hammer Strength One arm Row Superset Reverse Grip Pulldown - 2x12-15
  5. Standing Concentration Curls - 4x10-12
  6. Seated Hammer Strength Preacher Machine - 3x12 superset lying ab crunches 3x30
  7. Hammer Curls DB superset reverse grip curl - 3x12-15
  8. 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

  1. Reverse Grip Pulldowns - 4x10-12
  2. Reverse Grip Barbell Rows - 4x10-12
  3. Overhand Wide Grip Seated Row - 3x12
  4. Standing DB Row - 3x12
  5. Behind the Neck wide grip pulldowns - 3x12
  6. Hyper Ext superset seated calve raise - 4x15

PM - Bicep/Forearm/Calve

  1. Standing Straight Bar Curl - 4x10-12
  2. Incline DB Curl - 3x10
  3. Close Grip preacher curl - 3x12
  4. Standing Concentration curl - 3x15
  5. Reverse grip standing barbell curl - 3x12
  6. standing behind the back wrist curl - 3x12 superset seated wrist reverse curls - 3x15
  7. 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.



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!

  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


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.

  1. Seated DB Lateral Raise - 2 warm up sets 4 working sets of 10-12 worked up to 35lb db's
  2. Seated Smith Machine Overhead Press - 4x6-10
  3. Underhand Cambered Bar standing Front Raises - 4x12
  4. Reverse Pec Dec Flys - 4x12
  5. DB Shrugs - 4x12
  6. Upright Rows - 3x12
  7. Rope Pressdowns - 4x10-12
  8. Dips - 4x15
  9. seated overhead cambered bar ext superset standing concentration curls - 3x12-15
  10. vbar press downs superset standing wrist curls - 3x15
  11. Stair Climber 30 Minutes - did 3 High intensity intervals within the 30 minutes
  12. cambered bar bench rollouts 3x12
  13. rope crunches 3x12
  14. 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!



Another awesome and very INTENSE workout tonight.

  1. Overhand Barbell Rows - 4x10-12 one dropset on last set
  2. Seated cable row - 3x12
  3. Standing DB row - 3x12
  4. Reverse Grip Pulldown - 3x10-12
  5. TRISET - Deadlifts (worked up to 315), Rope standing pulldowns, machine inside grip row  - 3x10-12
  6. cambered bar 21's - 4 sets alternating each set with inside grip to outside grip
  7. one arm standing preacher db curl - 3x10-12
  8. rope curls triset reverse wrist curls and hanging leg raies - 2x12-20
  9. 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