Tyler McPeak


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

Treadmill Routine

WORKOUT13 300x12012 Treadmill RoutineTook the day off from weights and just did some cardio.  I decided to run since I had not in a couple of weeks.  Started off with a 2 minute walk then for 3 minutes jogged on 6.5 and bumped it up to 8.0  till i reached 22 minutes. For the next 8 minutes I made it up to 10.5 and finished with 3.85 miles in 30 minutes.  After that I slowed it down to 3.5 and put it on incline of 14.0 and walked for 10 minutes.  Give this treadmill workout a try next time you do your cardio.  You don't necessarily have to do the same speeds but really push yourself past a point that you thought you couldn't reach for the last 5 minutes.  It should be a sprint or close to by the time you hit 30 minutes!



WORKOUT10 300x120 Legs/Boxing/CardioToday I tried a new way to warm up my knee's and legs to get them ready for torture.  To kick things off I did leg extensions pyramiding up each set for 15 reps each set.  After I completed one set I went to the stair climber and on level 9.0 did this for 1 minute then went directly back to the leg ext.  3 sets of that and then did the same thing with squats. Squats I took a closer food stance today and only used 135lb for 3 sets of 15 reps and did the stair climber in between sets.

  1. Leg ext superset stairclimber 1 min 3x15
  2. squats superset stairclimber 1 min 3x15
  3. leg press - 3 sets pyramiding up each set ended with 7 plates each side then dropped 2 plates each side for a total of 3 drop sets (6 sets total)
  4. seated leg curl superset db stiff leg deadlifts - 3x12
  5. walking lunges - total of 40 steps per set - 3 sets
  6. standing calve raise superset bench leg raises - 3x12
  7. boxing - heavy bag practice 15 minutes. today was the best i've ever felt hitting the bag. everything was flowing.
  8. Sprint - 5 minutes - level 10.5 treadmill

-Workout- Shoulders/Abs/Boxing/Run

Ron and I back at it in Nashville! Tonight we hit it pretty quick. Minimal rest in between sets 20-30 seconds. Ron is now down to 209!
When he started working out with me he was about 222lb.  It's dropping off quickly and he's keeping his size.

  1. Upright rows - 4x10-12 2 drop sets on last set
  2. Rope front raises cable - 3x10-12
  3. Standing DB laterals - 2x10-12 2x30
  4. Reverse pec dec superset one arm standing db lateral raise - 3x12
  5. BB Shrugs superset rope crunches - 3x12-15
  6. Hanging Leg raises 3x15
  7. heavy bag 10 minutes
  8. one mile run 6:05 (record time)

My friends Josh,Justin,Daniel, and Brandi came into town to celebrate New Years! Tomorrow is Arm Day icon smile Workout Shoulders/Abs/Boxing/Run

Hope everyone has a safe and fun New Year.


-Workout- Run/Dog Walk/Box

So far this has been yet another great trip to Roanoke.  After visiting my Dads side of the family last night I met up with my good friends Josh and Justin for drinks.  First thing I did to start my day today was went on a 4 mile run on the greenway that is in Vinton.  I couldn't go my normal speed because it was fully covered with snow.  Later on after exchanging gifts (my parents got me a new video camera so the quality of my you tube videos will be a lot better) I took my dogs Deniro and Diesel for a walk.  Now I'm going to practice a little boxing in the basement and watch the Heat vs Lakers. GO HEAT!

Hope everyone has a Merry Christmas!

Here is a couple of pictures I took this morning on my run.


-Workout- Legs/Abs/Boxing/Run

paulreitz2 225x300 Workout Legs/Abs/Boxing/Run

Tyler by Paul Reitz December 4 2010 NYC

After enjoying myself last night with quite a few drinks with great friends there is no better way for me to detox and feel like myself again to get a good workout in.  Today I did legs and I crushed them!  It was great running into my friend Dale that I hadn't spoken with in a while we got to catch up.  Here is the workout

  1. Hack Squats - 4x8-12
  2. Squats - 3x10-12
  3. Leg Press - 3x10-12
  4. Lying Leg curl superset One leg squats on smith machine  - 3x12
  5. cable butt kickbacks superset stationary lunges - 2x15
  6. standing calve raise 3x12
  7. rope crunches 3x12
  8. heavy bag practice 10 minutes
  9. run on the track 15 minutes. sprint work

Hope everyone has a Merry Christmas! Be Safe and have fun and stay Active!

This is another picture from Paul Reitz! More to come soon!


-Workout- Chest/Calve/Ab/Cardio

Great workout today with my training partner Ron.  My appetite was back in full force today icon smile Workout Chest/Calve/Ab/Cardio We worked out at 4:40pm today. Here 's the workout

  • Incline BB Press - 1 warm up set for 12 - 3x10,8,5, one drop set for 15
  • Flat DB Fly - 3x12
  • Flat BB Press superset with Pullovers - 3x12
  • Pec Dec FST-5 - 5x15
  • seated calve raise superset rope crunches 3x12 one dropset on the calves for on the last set
  • oblique crunches on hyperext bench 2x15
  • standing one arm cable oblique crunches 2x12
  • RUN 2 miles 13:15 (my best time)
  • 10 minute jumprope
  • 5 minute stair climb on 7.0
  • 5 minute jumprope

Looking forward to spending some time with friends tomorrow night.  Having people over at the house then were heading out after to see some live music...gotta love Nashville for the live music.  The talent here is ridiculous.  Had to change my filming schedule around so I'll be filming Legs on saturday and boxing on sunday!


5 miles and runnin’

Thursday, November 11, 2010

tytuty 5 miles and runnin’
no weights today. it felt good to take a day off from them because now i’m even more hungry to get in there tom night! i’ll be filming my shoulder routine along with abs/calves. for cardio today i enjoyed one of these last few mid 70’s sunny days and ran outside. Took advantage and got some vitamin D . i ended up doing a little over 5 miles in about 45-50 minutes. after the one day of me cramping up and trying to beat my time every time i ran. i decided that i enjoy running more not paying attention to the time. just running for the enjoyment and high not to try to improve my time continuously.

6 miles

 6 miles
today i decided to take a day off from the weights and just do cardio. i woke up surprisingly feeling good considering i drank quite a bit of rosé. it was a overall fun night. i went on a 6 mile run and took the dogs for a hour walk. my friend sunil which is also a trainer has been working out with me for the past 2 weeks and i set him up on a nutrition plan that he’s not following 100 percent but he’s improving by the day to follow the meal plane sense his goal is to put on 15lb of lean mass. he just told me yesterday that he has put on 5lb already sense he starting with me so i was very happy to hear that! this was a pic from last night. he was dressed as antwan dotson.

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