Tyler McPeak
7Jan/112

-Workout- Legs/ABs/Cardio

Maryanne (another trainer at the gym I work at) and I trashed legs tonight.  It was the first time she worked out with me so I had to step it up a notch to make sure it was a good one icon smile Workout Legs/ABs/Cardio   Tonight's focus was on Glutes & Hamstrings although quads were not taken lightly at all.  For my warm up I rode my bike to the gym which is about 1.5 miles.  Despite the cold weather I've still been enjoying these rides because it wakes me right up and gets me nice and warmed up for the weights.

  1. Leg press - 2 warm up sets to 15 then 3 working sets on the last set did 3 drop sets all rep ranges 8-15
  2. Stiff leg Deadlifts - 3x12 one dropset on last set
  3. Squats superset walking DB lunges - one drop set on the last set of squats 3x5-12 - walking lunges 20 steps total
  4. lying leg curl superset leg ext - 3x12-15 one dropset on each exercise on last set
  5. one leg smith machine squats superset stationary reverse lunges - 3x12
  6. seated calve machine - 3x12 2 dropsets on the last set
  7. standing calve raise - 3x12 one dropset on the last set
  8. jump rope 1 minute intervals superset rope crunches 3x12
  9. jump rope 1 minute interval superset standing one arm cable oblique crunches 3x12
  10. 10 minutes stair climber intervals level 4.0 for recovery 30 seconds to 1 minute level 8.0-9.0

Tomorrow is chest day icon smile Workout Legs/ABs/Cardio

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  1. AngieNo Gravatar
    January 21st, 2011 - 13:08

    Tyler, thanks for the link from bodybuilding.com
    (acdburke on bb.com)
    Great leg workout…I approve :)
    Angie

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Shoutbox

  • Frank
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    Do you swim at all? Swimming is good for cutting right?
    27 February 2012
  • Randall
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    What is the first song that is on ur shoulders Feb. 17 vid?
    26 February 2012
  • Daniel
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    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
  • James
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    How do you properly warm up for heavy squats? I can do 10 reps of 315lbs, but i feel like my warm up to get there isn't at its best. Should i be doing a few sets with short rest periods? or start my weight low and go up and increments of 50lbs with 10 reps of each set until i get to the 315? Im trying to warm up enough to get my joing and blood pumping in my legs but not so much that im too tired to lift the heavy weight!
    24 February 2012
  • Chris
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    Hey Tyler, i've been following Hany's "GET JACKED" program and so far my chest and back days are phenomenal, im getting great workouts from it. My Shouler day however, feels like its not being stimulated enough. It might be becasue of all the isolation exercises that im not used to, im not sure. One exercise involves doing front raises on an incline bench, face down; this is an FST-7 technique as well. I feel like i cant quote get a proper pump in my front delt from this exercise, im not sure what angle the bench should be at and if it should be bringing my arms parallel to my body or parallel to the floor. When i have workouts where my pumps are just "okay", i tend to second guess my postworkout shake consisting of 50g carbs... im on th evogen stack as well. Let me know if you can offer any advice about the Incline bench exercise and taking in postworkout carbs for moderate workout days. Thanks!
    24 February 2012
  • andy
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    Do you do a protien shake after your Cell Kem? What do you put in it?
    23 February 2012
  • Yaseen
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    Hey Tyler can you tell me some examples of your favorite clean meals? like chicken and sweet potato, or what are your favorite sources of carbs and such?
    23 February 2012
  • Sunny
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    Hey Ty, i feel like i cant get proper posture/footing when doing one arm rows on a flat bench, i feel like my lower back gets involved or my back doesnt get stimulated enough, im not sure if maybe my foot is to close to the bench or if i should be bending my knee. Any advice on one arm rows? I'[ve tried to lighted the weight and i make sure im always looking forward.
    23 February 2012
  • Randall
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    When you say supplement hiatus, does that include whey and casein? Or is it just eliminating pre workout, creatine, etc? Great page by the way, looking forward to the members section.
    23 February 2012
  • Simon
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    How much water do you drink during your workout? If I am smaller I should drink less right?
    22 February 2012
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