Tyler McPeak
22Mar/120

Day 7

food1 300x225 Day 7

Quick stop by Nutrishop and the grocery today

Seven days into my cutting phase and things are going great!  I'm getting used to being hungry now and since my stomach should continue to shrink down hopefully that will start to ease up.  Workouts have been very intense!  I thought I was training my ass off before but I've stepped it up a notch and I've made some solid progress this week so far.  My weight this morning was 217lb that's down another lb.  I'm looking forward to doing my assessment on Saturday to see if any of the numbers have changed.  Yesterday I did some abs and cardio and today was back.  The lower calories and cardio has not effected my strength at all and the goal is for it to stay that way.  Some of the numbers I remember from today were 200lb cable pulldowns and 120lb standing db rows.  A couple of nutritional changes I made today are cutting back a bit on my sodium (just with my seasonings using sodium free now), switching over to gluten free rolled oats, and changing from natural peanut butter to organic almond butter.  Right now my current split that I'm doing is

  • Monday - Chest/Bicep
  • Tuesday - Legs
  • Wednesday - Abs
  • Thursday - Back/Calf
  • Friday - Shoulders/Tricep
  • Saturday - Abs/Calf
  • Sunday - off
food2 225x300 Day 7

Costco trip this past weekend

 

14Mar/120

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

8Mar/120

Growseason is officially OVER!

After doing A LOT of thinking over the past couple of weeks and more so in the past day I've made the decision that my grow season is OVER.  Or in other terms I'm not going to try to put on size anymore.  It's time to get lean and ripped up again but maintain the new size I have put on.  As for my workouts I'm switching a few things around and going back to some of my old techniques I've used in the past.  It's a lot of stuff that I miss doing to be more athletic.  With summer right around the corner I want you all to follow along and get ripped up too!   Brian my webmaster is coming down to Nashville this weekend to visit some of his family but we will also be doing some work as well (and I'm going to kick his ass in the gym).  I'm going to see if it's possible that we can get the members side launched this week  because I will be posting my detailed workouts daily, supplementation in detail, and my daily diet.  You will be able to follow my progress and ask questions on how to adjust your diet in order to get the same results I will.  And of coarse if your goal is to add mass I'll have my mass building diet posted as well that I've been following for the past 6 months that took me from 210-222lb.  Here are my measurements I took (no pump or flexing)  just now along with my body fat measurement that we redid (Suzanne wasn't pinching hard enough the other day)

Current Weight - 222lb on an empty stomach in AM

  • Neck (directly above adams apple) - 15
  • Chest - 45 1/4
  • Shoulders - 53 1/4
  • Waist (belly button - 35
  • Ass - 42
  • Upper leg (mid point between knee and hip) - 25 1/4
  • Calf - 16 1/4
  • Arm - 14 3/4

Body Fat 7 point Test with Digital Calipers - 8.6%

  • Tricep - 5
  • Chest - 5
  • Axilla - 9
  • Suprailiac - 9
  • Abdomen - 13
  • Thigh - 10
  • Subscapula - 11

photo272 300x300 Growseason is officially OVER!

28Feb/120

Pre-Exhaust Sets

Invented in 1968 by MuscleMag's own Robert Kennedy, pre-exhaust sets help eliminate the problem of the "the weakest link in the chain."  Most exercises involve more than one muscle group, even if the exercise is considered to be targeting a single muscle.  For example, most chest exercises involve the triceps and shoulders.  These muscles often tire before the pectorals.  The theory behind pre-exhaust sets is to fatigue the primary muscle as much as possible by using an isolation exercise (or as close to an isolation exercise as you can get), and then perform a compound movement that utilizes fresh muscles to take the fatigued muscle to greater depths of stimulation.

dbfly Pre Exhaust SetsOne of the best examples of pre-exhaust principle is flat-bench flyes followed by barbell bench presses.  the bench press is called a chest exercise, but the triceps and shoulders receive tremendous stress as well.  Often it's the smaller triceps that give out first.  To get around this difficulty,  first perform an isolation exercise like dumbbell flyes,  which places little stress on the triceps.  This will 'pre-exhaust" the chest muscles, leaving the triceps in a stronger state.  now when you perform bench presses, the triceps are no longer the weak link in the chain.  The relatively stronger triceps can be used to push the chest muscles to failure.

Source - MuscleMag - Encyclopedia of Bodybuilding

27Feb/120

Questions – 2/27/2012

shoutbox7 300x1807 Questions 2/27/2012

Joseph
Hey there, mate. I am curious as to what you might suggest for gaining the cut-look underneath the pec, to help round that out. My upper pecs are full, but I would like underneath the pec to be a bit more shaped. Is this primarily a decline, press/fly movement, or is there anything else to that? Thanks!
27 February 2012

Tyler - Dips and cable flys will target that area as well.  I suggest prioritizing this into your chest workouts. Example workout I would do would be

  1. Decline Press
  2. Dips
  3. Decline Fly
  4. Flat Press
  5. Cable Fly

Yaseen
Hey Tyler this might seem like a confusing question but have you noticed your face changing as your weight changes? When I am at my leanest, my jawline is much more pronounced and i Just feel as if I look different whereas when I have put on excess weight my face is also different. I also see that bodybuilders and their faces are much different when they are dieting for a show and in the offseason. Thoughts?
27 February 2012

Tyler - Yeah it just has to do with body fat fluctuations.  I remember when I was at my heaviest at 255lb my cheeks were very full and puffy looking.  Now since my body fat doesn't ever get high my face stays lean.

Shawn
My bad this is my first time using this and I hit return by mistake. As I was saying, I am just coming back to the gym after a back injury. I don't want to use supplements. I want to work out natutal. No store brought proteins none of that. Just fresh fruits,vegetables and nuts. No red meat fish and chicken. Now, you and I are the same height 6'3, can I achieve muscle growth naturally w/o using supplements?
27 February 2012

Tyler - You can just make sure your are eating enough protein and getting enough rest.  I suggest 1.5g to 2g per body pound of protein.

Cal
Tyler, when or if you take creatine on your non training days, do you mix it with jiuce or just in your protein shakes?
27 February 2012

Tyler - The only creatine I take is what's in Cell K.E.M. and I still take it on my off days before I go to bed

Henry
Hello Ty ! I can't wait to suscribe your member section !! Do you think you 'll have a paypal mean of payment for your international fans ?? thanks and stay the BEST !
27 February 2012

Tyler - Thanks man! yeah it'll be set up through paypal anyone from all over the world will be able to join.

Frank
Do you swim at all? Swimming is good for cutting right?
27 February 2012

Tyler - A few years ago in 2009 when I was trying to lost a bunch of weight to try out fashion modeling I swam several times a week. It will get you into great shape and the shittier of a swimmer you are the more you will get out of it because it is HARD.  What kept happening to me was that I would get swimmers ear.  Even though I wore ear plugs too...so make sure to wear ear plugs because swimmers ear is very annoying

Randall
What is the first song that is on ur shoulders Feb. 17 vid?
26 February 2012

Tyler - Plump DJs - Light Fantastic

Daniel
Tyler, if you are looking for suggestions to cover in the members section, I would love to see stiff-leg deadlifts. It's pretty advanced, and I would love to hear your advice on how to do it correctly.
24 February 2012

Tyler - thanks Daniel will do!

25Feb/120

Chest/Calf

Yesterday I took a full day off  from cardio and weights and it paid off because today I had an extremely good chest workout.  This morning when I got up MD had uploaded a new chest workout video from Evan Centopani a couple of weeks out from the Arnold.  It was something that I never tried before and it worked very well.  It was pre exhausting with 2 fly movements.  Granted when you do this you won't be able to press as much weight but when I made it to my presses especially on the incline db press I had a totally different feeling then when I would kick the workout off with them.  I suggest giving this a try for your next chest workout and don't worry that your poundage will decrease because it feels awesome already having a chest full of blood before hitting the presses.

  1. Pec Dec - 3x15 (warmup), 4x8-10
  2. Flat DB Fly - 3x8-10
  3. Flat Barbell bench press - 4x8
  4. Incline DB Press - 3x8
  5. Assisted dip machine - 3x12 (I used the assist on this because I wanted to put full focus on my chest rather than using my shoulders and arms to do the work)
  6. leg press single leg calf raise - 4x15
  7. seated calf raise - 4x15

Here is an updated progress pic I took today since I speak with Hany on Monday

feb25 225x300 Chest/Calf

2/25/2012 - 222lb on an empty stomach

21Feb/120

Shoulders/Traps – 2/17/2012

videos9 300x120133 Shoulders/Traps 2/17/2012
Standing DB Lateral Raise - 4x8-12
Seated Db Press - 4x8-12
Reverse Pec Dec - 3x8-12
Behind the Back cable Lateral - 3x8-12
Dips - 3x10-12
DB Shrugs - 4x15-20

19Feb/120

Lots of filming…

shoulderscreen Lots of filming...

screenshot from shoulder video

This weekend has been a busy one with a lot of filming.  Friday I filmed my shoulder workout that will be for my youtube channel and my shoulders are still sore today!  It was a great workout that targets all heads of the deltoids so you will have to check it out in a couple of days when I upload it.  The workout pays a little more attention to the side delt which will give your overall shoulder a rounder look along with width.  Saturday I filmed some stuff here at the house for my members section and this afternoon will be the gym stuff for my members.  It's looking like it will be launching in about 3 weeks if all things go as planned.  I'm revamping my whole site and I'm very excited to see how it looks.  Brian my webmaster and his team have been working on it.

 

I've already knocked out my 45 minutes of cardio this morning and I'm going to relax and watch the Knicks game here shortly and then the Heat play a little later before I go to film.  Later on tonight is my favorite night for TV.  Californication has been one of my favorite shows since season 1 but this season hasn't been that great so far.  I also just started watching the new HBO series Luck about the horse racing business.  Very complex story and intriguing

drago1 300x300 Lots of filming...

Drago

12Feb/120

Questions – 2/12/2012

feb11 225x300 Questions 2/12/2012

2/11/2012 - Nashville Athletic Club

Lichi
Tyler!! would be interesting to do videos like "how to do deadlifts, squats, etc." showing the right technique!! thanks!
12 February 2012

Tyler - I will be launching a members section for my site in the next month or so which will include lots of these types of videos.

peter john
tyler send me a chest ...shoulder,,,,.biscep excersies throught which i can quickly grow up my body and look big throught your recommended excercise...send me routine of these excersie...i have 3 months to join the gym
11 February 2012

Tyler - I will be launching a members section for my site in the next month or so which will have lots of information including different programs and routines for specific goals

Brandon
Tyler, great site. Working out is the easy part. How do you simplify all the various information about nutrition? There is so much info out there I don't know where to start. Thanks
11 February 2012

Tyler - I agree with you on that one..there is so much information and so much bullshit fad diets out there.  I stick with the basic clean healthy foods.  I do a 1.5g per body pound of protein a day but my fats and carbs change up.  The carb and fat intake is something you will have to play around with.  My advice is experiment with different amounts and see how you respond.  If you do to little of them your workouts will suffer and you will feel bad.  One more thing is don't over complicate it..keep it simple and basic.  Stay consistent and dedicated!

clifford
hi ~ do u recommend to workout shoulders and back on the same day or chest and back on the same day? thx~
10 February 2012

Tyler - I would do neither.  But if it's because of your schedule and you can only make it to the gym limited days and are forced to choose one or the other i would do chest with front and side delt and the other day do back with rear delt and traps.

4Feb/120

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

2/3/2012

  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.