I look at life as one big book with several different chapters that continuously are being written as your life story. As of Monday the decision was made to start a new chapter. I will be moving back to my hometown of Roanoke,VA mid November once I get finished up with my shoots. I need to stay here in Nashville to finish out with all of my in person clients and prepare for the biggest shoots of my life. The reason for my move is that I am now single and the only reason I was in Nashville in the first place was for my girlfriend. Nashville is a great city but it lacks what I'm really passionate about and that is the fitness industry. If my dream was to be in the music industry I would be golden by being here but it's not. Moving back to Roanoke will only be temporary but I look at it as a fresh start. One of my ultimate goals is to eventually end up in Cali. The fitness industry is booming there and I absolutely love it but financially it wouldn't be a smart move right now. I am looking forward to being around my family and friends again since I havn't lived there in about 4 years. I'm very interested in seeing what this new chapter will consist of and I'll be sharing my experiences along the way!
This week was the start of TMT-PHASE TWO CYCLE 2 and the workouts have been PHENOMENAL!! The book comes out September 14th! The concept of this book is heavy duty low rep volume training for the first 4 weeks then higher rep volume training for the last 4 weeks. The goal was to go through a mini strength builder so that you will be able to use heavier weight for the hypertrophy rep ranges (muscle growth). My chest is still sore from Monday and my legs almost gave out of my several times yesterday. At one point of the workout I had to lay on the floor because it is INTENSE! I LOVE VOLUME TRAINING!
Today I woke up at the weight of 214.5lb. After increasing my food last week since I'm still trying to fill out and get bigger I ended up losing weight damnit lol. That's down about 2lb but honestly the number doesn't bother me I go by what I see in the mirror and my progress pictures that I analyze. I'm very happy with the way things are going right now and my workouts are better than ever. I feel my biggest I've ever been and I know I've said this before but I never would have thought I'd be able to eat the amount of food that I am and be in this type of condition. I've never been this size with this body fat level! Only a few more weeks of filling out then I'll go into my cutting phase. Today was my clean cheat day so I had 4 homemade burgers and they were delicious
Hey Tyler, a question about Cardio. If you are sore from a leg workout (doms) the next day or the day after that, is it okay to fight it and do your cardio, considering you can barely walk straight? Also, how long should you wait if you do morning cardio and have a weight training session later that afternoon? Thanks!
27 August 2012
Tyler - I would say it depends on what type of cardio your doing. I always do cardio the days after legs I feel that it actually helps speed up the recovery process. If your just doing low intensity you shouldn't have a problem and once you get moving and blood flows to them you shouldn't feel the soreness too bad. To answer your second questions I would say 4-6hrs is a good rest time in between cardio and weights. It's really going to be up to you and your schedule and personal preference as to how long to wait but I like to keep mine at about 6hrs apart.
hey tyler what is a good creatine product that will get me bigger and stronger alot thanks
27 August 2012
Tyler - Micronized Creapure Creatine Monohydrate
hey Tyler, I'm a big fan of your work! I'm a shift worker and lately I have been working from 4am-1:30pm with 2 days a week where I finish at 4:30pm and a day off every now and again! I find it hard to go to the gym at 1:30 some days! Is it better to push through and go to the gym or have a nap then head to the gym! Am going to buy all the supplements for your ore workout shake in tmt phase 1 today! Thanks a lot, also am loving phase 1!!
26 August 2012
Tyler - Thanks for checking my book out! I would most definitely take a nap before the gym. Don't force yourself to go if your not feeling like up for it. You want your workouts to be as productive as possible and forcing yourself to go when your worn down is not a good idea. Good luck and keep up the hard work!
Hey Tyler, I have a very serious question. I've been working out non-stop for the past few months. I'm really starting to see the definition. The guys in my gym class keep saying that the bigger my muscles get, the smaller my penis will be. I don't really see how that's possible, but I wanted to ask a trained expert. Are there things I can do to prevent such a thing if it exists?
25 August 2012
Tyler - I'm not sure if your joking or not but lifting weights does not affect that one bit.
Tyler, i was wondering if 6oz chicken with 5oz sweet potatoes and half an avocado is OK pwo. This is also the last meal of the day and taken an hour after my pwo shake (25g karbolyn and bcaa). Thanks!
24 August 2012
Tyler - That sounds good. I would actually eat that 30 minutes after your pwo shake if possible.
Tyler, what'st the best online or book information source to get a good overalll understanding of fitness nutrition? From vitamins to proteins to carbs....where is it all explained in simple terms?
21 August 2012
Tyler - Well there is several different ways to skin a cat. That being said it all depends on what type of diet/nutrition approach you are interested in. I've tried several different dieting approaches and what I'm currently doing right now is by far the easiest diet I've ever done and I feel that I look my all time best. Check into bodybuilding.com and just search through some nutritional articles.
This past Sunday I woke up with a ton of energy and did my usual 30 minute low intensity treadmill walk followed by having 1 client to train and 3 new online clients programs to design. Once I got finished up with that we decided to take the dogs for a hike. This no longer was a day off of rest and being lazy like it usually is but turned into a cardiofest. We intended to only hike for about 45 minutes or so at a park called Percy Warner here in Nashville. It's a really cool area several trails that go through what people call mountains here but what I'm used to in VA these are pretty big hills. Nonetheless it's still a great workout and very refreshing to be in nature for a switch up. 45 minutes turned into 2.5 hours of being lost. The trails are color coded on tree's and we were following the 4.5 mile trail and didn't realize it till we were about 1/2 way done. We were passing several of the same people and once I pulled up the GPS on my iPhone I was able to get us back to the Highway where the parking area was off of. Once we were on the highway though we didn't know which direction to walk to get to the car and ended up walking in the wrong direction. Along side the highway walking was scary as shit with oncoming cars so we ended up going up where the train tracks were that run along the high way and walking a good mile or so before realizing we were going in the wrong direction. During the train track experience a train comes a long and puts a halt to our adventure for a good 10 minutes. Once we got to the Westside Athletic club that is right off the highway luckily this man gave me a ride back to our car and the adventure of getting lost had finally came to an end. It's hard telling how many miles we walked but the dogs were not happy at all and my lazy Sunday ended up being one hell of a workout. I only had ate my first 3 meals before going hiking and didn't take any food with me since I thought we would only be gone for an hour. My body kicked into survival mode though and it wasn't until we got back to the car that the hunger started to kick in and I ate every hour for the rest of the night to make sure I got in all of my meals. I also tweaked my left knee a little bit during the hike. It was nothing major but just felt irritated from the terrain and it worried me a bit if I would be able to do legs today but I started icing it Sunday night and all day yesterday and that did the trick. Yesterday I was feeling pretty lethargic all day and I still feel like I was recovering up until today since I took a 45 minute pre workout nap before trashing legs! After that experience I will not be going hiking again anytime soon lol.
Hey Tyler, my typical mornings would be up at 6.30 with a strong black tea and then i'd prob have my first meal at 8am (way it is with work etc). I'm currently on a cut, but wondering if I should get some sort of protein in before 8 or if it makes little difference? How long do you normally have between waking and your first meal?
21 August 2012
Tyler - I suggest eating your first meal as soon as you wake up with your black tea. Your body has been fasting all night and in order to keep it anabolic you should give it nutrients as soon as you get up. On days that I don't do my morning cardio I eat as soon as I get up. On days that I do my cardio I'll take 10g of BCAA before doing cardio and directly after I'll have my first meal.
Hey Tyler, I am currently going through a workout crisis. I am currently on holiday and on my week 6 of TMT-Phase 1. Wasn't able to go to the gym on Monday and Tuesday it was closed. I might be able to hit the gym on Wednesday but then I have to skip 1 workout day for a rest day in between week 6 and 7. Should I just take a whole week off or just sacrifice 1 workout day for a rest day.
21 August 2012
Tyler - I would only take a full week off if you feel like your body needs a break. If my gym was closed Monday and Tuesday from a holiday but open for the rest of the week I would just train 5 days in a row to make sure I got all my days in still.
Vodka is a better option than beer if I want to protect my abs right? it has less carbs correct?
18 August 2012
Tyler - IMO Vodka is a better option than beer.
Hi Tyler, Your blog had been a true inspiration to me! I'm 34 now and untill à year ago I had real idea about training, nutrition, rest, mindsett, to be honest. Altough training for more than 10 years, being nicknamed the ' muscular nail' though, I have always been an ectomoph 'no gainer', weigthing 155 but never more... ( at 6'3 lenght and 10% bf. 6 months ago, I started to include the nutrition element and did take my fitness to another level.. Your blog and TMT Fase 1 did the rest.. Now I weigh 182 with bf 8%. Still lean but Much more mass. I have experienced it as à tough but very rewarding process! Keep up THE good work with your blog, Kind Regards, Henk, The Netherlands
18 August 2012
Tyler - Thanks for the update Henk! And congrats to all of your fitness success thus far..keep up the hard work and much more progress to come!
How do you do one arm t-bar rows? Between the legs or beside? Also, what are your thoughts on pwo cardio? Would you advise it after your TMT workouts? Thanks!
16 August 2012
Tyler - It's going to be beside your legs. I'll make a demo video of the exercise. Make sure to position yourself where you can get a full stretch of the lats. My thoughts on post workout cardio is depending on how long the session will be. If your only going to be doing 10-15 minutes then I would say that is fine. But if your going longer then that I would keep them done apart. Your main focus once getting done with weight training should be to start the rebuild process with flushing your body with the proper nutrients right away.
Today was LEG day and as I'm writing this over an hour has passed since the workout and my legs are still feeling numb! Phase 2 is no joke and if you are doing Phase 1 you will know I don't fuck around when it comes to my workouts lol. Be ready to beat the shit out of your body with heavier weights to thicken your muscles up and get stronger in Phase 2! I've been filming every workout so there will be plenty of videos that go along with the book. Today I spoke with my webmaster and my members section blog is now being built so it should be any time now and it'll be up and running. My new shoes came in the mail yesterday just in time for leg day today. When I train legs I like to feel the floor. That being said I refuse to buy vibrams (the toe finger shoes or however the hell you describe them)
I had to retire my old otomix training shoes because they are several years old and I was just tired of them and they look hideous. So the next best thing to feel the floor was wrestling shoes. It's the first time I've ever bought a pair and I absolutely loved the way they felt today. Tomorrow night is Clean Cheat Wednesday's! and I'll be posting exactly what I'm having along with pictures so you guys can see what a clean cheat is for me. At the end of this month I'm going up to Philly to visit my good friend Anthony...I've never been up there and I can't wait to catch up with him since it's been over a year since we've hung out and get some good workouts in...along with some good drinking in and can't forget about some good northern food! I'll take a lot of pictures of my trip and I might get some video footage of one of our workouts. Well I gotta get back to work soon one more client to train for the day and I'm done.
After taking all day off yesterday except for my morning 30 minute walk I got some quality rest and was ready to crush it today! Today was BACK training of TMT-PHASE 2 and it was SICK but I will have to make a couple tweaks on this one to make it just right. Since the additions of food my body is responding great and I'm slowly filling out while maintaining my level of body fat. Today at the gym I weighed myself (which I never do I usually weigh first thing in the morning empty stomach) and it said 224lb! Granted that is after 3 meals and with my gym clothes on but I wasn't expecting that number lol. Last night was the start of Clean Cheat Wednesday's! Every Wednesday I'll be having a clean cheat meal and I'll post what that will consist of every week. Last night I had Whole wheat waffles, Whole wheat pancakes, and 2 natural peanut butter and jelly sandwiches on whole wheat. Another addition to my new training program is twice a week I'll be adding some HIIT cardio. Nothing crazy just 10 minutes directly after my workout on days that I don't do AM cardio. So that'll give me a total of about 2.5hrs of cardio a week. The reason I'm adding this in is just to experiment and see how my body responds. Plus it'll be a fun interesting addition. I'll post all of my HIIT sessions on here as well twice a week. Today I did:
- Jump Rope 1 Minute
- 30 seconds Russian Twist (lying on the floor balancing yourself on your ass twisting fast back in forth)
- Repeat back in for for 5 rounds
- Stair Climber 3 minutes level 8.0 (my legs to a crazy ass pump just from being on there 3 minutes)
"Change is essential for growth, and change is inevitable for all of us in many forms. Institute change in your life or workouts to get rid of stagnation and move to more rarefied air. Seek out change. Become comfortable with change and welcome it, for whenever something dies there is also a birth. Life demands that we constantly let go and adapt. Hanging on can slow your journey and personal progress. I want you to take the approach that change is a springboard to higher ground. When you program your mind this way, you will immediately find the gifts that change brings. Sometimes it just takes a minute to get your mind focused on the new abundance, and off of what you've been trained to knee-jerk and perceive as a loss. It is a choice you make in your heart, for that is where you find your beliefs and your future. Change your programming and change your destiny. Meanwhile, enjoy the journey." - Kevin Levrone
During my recent trip to my hometown Roanoke,VA I trained with one of my old training partners and personal trainer Cris Edmonds along with Brook Arrit. Cris has been working with John Meadows for the past year so Brook and I got a chance to let Cris train us on legs Mountain Dog style. This was his de-load week so it was lower volume than I'm used to from TMT-Phase One but it was still INTENSE!
My day got started with some empty stomach cardio and as I posted the other day I did it outside and it was an nice switch up. I didn't count how many times I had to go up and down but by the end of the night the top of my ass starting getting sore and now today it feels like I trained the top of my ass yesterday lol.. Goes to show you how you can shock your body just by changing one small variable. As I'm writing this now I'm doing my cardio on my parents recumbent bike since its raining outside... Even this is a good switch up it's not so much the cardio being tough but the pump I have in my legs is uncomfortable since I'm not used to this. Back to yesterday it was an overall great day! A few hours after cardio I went and had a crazy intense Chest session with my friend Cris Edmonds over at golds. The DOMS are slowly starting to kick in this morning. I know that I will definitely make some good progress this week training with my old training partners the intensity is unmatchable. Later that night my friend josh and I went out and watched the new movie Savages. Really good movie but damn it's gruesome!
"Don't be afraid of change! You may lose out on something good, but you might gain something better."
This week is coming to an end again and I just had some random things to speak about as you can see below. Something that I changed this week for my cardio is that I'm staying totally covered up now. Usually I do my cardio just in shorts in a t-shirt but this week for all of my sessions I wore sweat pants and a winter fleece type of zip up hoodie along with an AB sweat belt. The point of this is to create an even more thermogenic cardio session by heating up your body temp. So I figured why not get the maximum benefits that are possible for each cardio session..remember..it's the details. You will sweat like crazy but if you ever pay attention to your midsection when wearing just shorts and a t-shirt it stays cold while the rest of your body is heated. The ab belt keeps that area heated and I can tell a difference just in this week on my midsection. I decided to do this because one of the trainers that I study his methods (Neil Hill) gets all of his clients to use this method so I did some research and applied it to myself. Give it a try and see if it works for you!
Today was QUADS! I'm feeling extremely drained from it after I had gotten home and showered on my way back down the steps my legs literally almost gave out on me. I got some good video footage of the workout so that video will also be up very soon since everyone that bought the ebook this past week should be starting up Cycle 2 this upcoming week. After I got cleaned up and had a couple of meals I had to make a Costco trip and my legs still felt full and numb! Needless to say it was a great workout and I can't wait for you guys to try it out! Ending the week off with a volumized leg session leaves your body depleted and ready for a carb up! Tomorrow I'm thinking some good old PopEye's fried chicken,mashed potato,mac n cheese, and carrot cake cupcake!
In 2 weeks I'll be making my annual summer trip to my hometown Roanoke,VA and I can't wait! I have not been up there since X-Mas so it's definitely past due. I'm looking forward to seeing my whole family and getting some kick ass workout sessions with all of my old training partners. Another plus is that all the gyms in Roanoke are surprisingly better than here in Nashville. I'll be going up for a full week so I'll be getting some workout video footage of my training partners and I.
Random Thoughts to end with:
Ask yourself this question next time before walking into the gym. What are you thinking about during every rep of every set of every exercise? Do you actually think about every inch of every rep or are you just moving the weight? It takes unparalleled concentration and ability to block out the rest of the world; but if you can do it you will be thrilled with the results. Set your mind on the perfect rep and never compromise that form. Execute each rep to perfection. When form gets compromised, so do your gains.
Today I read a pretty interesting article that makes total since to me and I can very much relate to this. It's an article on how mental stress can wreck your gains. Written by Charles Poliquin from www.charlespoliquin.com
"Decrease your stress to recover faster from intense training and make strength gains today. By managing your mental and physical stress levels you will get better results in the gym, have a better body composition, and a happier life. I know it sounds too simple, but you must manage your stress if you want to “be all you can be.”
New research shows that stress will hamper results and put you at risk for poor performance, which will cause you more stress! Don’t let this happen! A new study in the journal of Medicine and Science in Sports and Exercise found that in trained college students, those who had higher stress scores on two well respected stress scales had a delayed recovery from a high-intensity lower body resistance training workout. Participants performed multiple leg extension sets to failure and then had their psychological stress levels measured during a one-hour period.
Recovery of maximal isometric strength was nearly 10 percent lower in the students who were more stressed. There was a distinct inverse relationship between lower stress ratings and greater recovery of maximal strength.
Researchers suggest the mechanism behind delayed recovery has to do with a chronic overactivation of the stress hormone response—mainly cortisol. This causes a cascade of negative physiological effects that may include irregular muscular activation, altered breathing, low blood pH, altered neural firing patterns, poor glucose tolerance, and atrophic gene expression, which shifts the body to a more tissue degrading state."
I have to say I am a dumb ass. My legs have never been this sore lol. It is pretty comical to see me hobbling around but at least I got the initial soreness over with but the way they are feeling I think I should have taken it a little easier on them Tuesday. Today before the gym I planned my workout out in my head like I always do and I had to pick different exercises than I normally do because of my leg soreness. It was actually a good switch up and something that I enjoyed doing today that filled my back up quick with blood was a lot of pull ups. Everyone give Monday's chest workout a try because my chest is still sore today which I'm very pleased about. I think I'm close to being back to 100% since today during my workout I didn't cough at all.
- wide grip pullups - 3x10
- Assisted Pullups - 3x10 wide grip, 3x10 narrow inside grip
- T-bar Row with chest assist - 3x10-12
- Knee on bench db row - 3x10-12
- Standing wide grip pulldowns superset seated one arm overhead pulldowns cable - 4x10-12
- rope pressdowns - 1x20, 3x12
- close grip bench press - 3x10
- rope kick outs - 3x12