Tyler McPeak


Back to training weights once a day.  Twice a day was a bit much for my schedule.  Also started back taking some supplements again today.  Had an awesome workout.  I'm taking some new stuff I've never tried before.

  1. Incline BB Press one drop set on last set - 4x10-4
  2. Flat DB Press - 4x8-12
  3. Incline DB Fly - 3x12
  4. Flat Smith Machine Press - 3x10-12 2 drop sets on last set
  5. Straight bar cable pressdowns - 3x12
  6. Cable seated overhead ext superset bench crunches - 3x12 tricep and 3x30 crunches
  7. Cardio - dog walk 25 minutes


  1. T-Bar Corner Rows - 2 warm up sets 15 reps, 3x8-12 2 drop sets on last set
  2. Wide Grip Pulldowns - 4x10-12 one drop set on last set
  3. Reverse Grip Cambered Bar Rows superset seated row - 3x10-12 one drop set on last set of cambered bar rows
  4. Deadlifts superset standing rope pulldowns - 3x8-12 finished off with last set of dead lifts 405lb for 8
  5. Reverse Grip Pulldowns superset Seated Row Machine - 2x12
  6. Straight Bar Pressdowns superset Reverse Grip Barbell Curls - 4x10-12
  7. Rope Standing Ext - 2x15

I did cardio this morning on an empty stomach. 30 minute dog walk.



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!