Tyler McPeak

24 Days Out

march29 225x300 24 Days Out

March 29 2012

One of the most important parts of your journey to reach your physique goals is to keep a positive mindset.  When things aren't going as you planned or not happening fast enough self doubt and discouragement start to creep into your mind.  If you let those thoughts take over then it's going to start effecting your workouts and you will be more likely to say screw your nutrition plan and fall off the wagon.  You have to keep in mind that this is not an easy road by any means and if it were then EVERYONE would be doing it.  Instead of dwelling on the negatives focus on the positive and focus hard on what the big picture is to you.

With just 24 days left I'm giving it everything I have.  I had to send updated pictures to Hany today so I'll be speaking with him in the next few days to see if I need any program changes but so far I feel that I'm tightening up at a good rate.  I have not lost any strength in fact I've gotten a little stronger on a few lifts.  My weight this morning was 217lb on an empty stomach.  I'll be doing another assessment on Saturday to see if any of the numbers have changes...lets hope so.  Also I'll be getting around to doing another youtube video since my schedule didn't permit it last week.


Past 5 Days

motivation 300x300 Past 5 Days5 days in a row of workouts and my body is officially worn out.  Since Brian was in town I wanted to take him through all muscle groups except the only one we didn't hit together was quads.  Here is a rundown of what we did the past 5 days.. We used a lot of different techniques with partials,negatives,high reps,low reps, pre-exhaust,super sets,fst-7.

  • Friday - Chest/Biceps
  • Saturday - Hamstrings/Calf
  • Sunday - Back
  • Monday - Abs/Shoulders/Calf
  • Tuesday - Arms

I have a slow day with clients so I'm going to use this time to just recover.  I speak with Hany on Friday to find out what the game plan is now that I have to be prepared to shoot within 4-6 weeks so I know everything is about to get kicked into high gear.  I can't wait to see what the final product looks like and I'll post more once I know more of when I'm going to NYC etc.  One thing I know that will change is no more cheat meals until I'm done with my shoots.  On a different note the weather has been awesome here and I'm hoping this spring weather is here to stay!weather 200x300 Past 5 Days


Delts at Gym5

Wednesday night I didn't sleep worth a shit so on Thursday once I was done with my morning clients at noon I came home and crashed for an hour or so.  I normally hit the gym every day around 1:30 but I needed the rest if I was going to get a good session in.  I ended up going at 4:30 and didn't want to make the 20 minute drive to the NAC since it would've been around rush hour which I prob would've sat in traffic so I just went to Gym5 (where I personal train clients)  that's 5 minutes from the house.  This workout I focused on the side delt.  If your looking to improve the roundness,width and cap your shoulders off this workout is for you.

feb3 300x213 Delts at Gym5


  1. Smith Machine Press - 2 warm up sets, 3x8-10 one drop set on last set for 5 reps
  2. seated db lateral raise - 3x10-12
  3. standing db lateral raise - 3x10-12
  4. reverse pec dec - 3x10-12
  5. standing behind the back one arm lateral raise - 3x10-12 (slow and controlled reps till 10 then 2 reps holding at the top for a 2 sec pause and control the negative slow after the 2 reps did 3-5 partials bottom half of the movement.)
  6. DB Shrugs - 4x12

Next video will be up on Monday the 13th and it'll be my Chest workout.  I speak with Hany today to see what program changes need to be made.


I answer a Bodyspace members Question

About once being on steroids and the mental battle with losing some size after coming off. Along with some of my personal steroid experience