This weeks workout of the week is LEGS. I did this workout on Tuesday and my legs are still feeling it today. If you skip leg day you are missing out on total body growth. I'll admit in my first several years of lifting I never really hit legs with the correct intensity and all out mentality that leg day takes in order to achieve maximum results. It really wasn't up until the past two years that I really started training them correctly and I've noticed change and development rather quickly since doing so. For a while I split up my quads and hamstrings by training one at the start of the week and the other at the end. For the past year I've kept it to once a week and sometimes my leg sessions will last over two hours long. Talk about feeling completely out of it and drained for the entire next day :) So one of my goals has been to improve my squat. I've had to deal with minor aches, pains and injuries including IT Band pain, hip pain, and knee issues. For the past month or so though my lower body has been feeling good (knock on wood) and my squats have been improving almost weekly. This was the first time since probably in my early 20's when I weighed 255lb that I got under 405lb. These are no quarter bullshit half reps either. I go slightly under parallel to the floor (at 6'3 anything lower feels like a danger zone). On that last set of squats I went from 405lb for 1 rep directly into a dropset with 315lb for 10. I had to lye on the floor after that one since my whole world felt pretty loopy. There was even a guy at the gym that came over to me to make sure I was alright lol. So I hope you guys enjoy the pain and challenge of this workout and make sure to NEVER SKIP LEG DAY! Until next time train like a champion and RISE ABOVE!
5 min warm up on bike
- Squats - bar x 10, 95lbx10, 135lb x 5, 225lbx 5, 275lbx 5, 315lbx 4, 335lbx 4, 365lbx 2, 405lbx1 then drop 315lb x10 , then drop 225lbx 10, then drop 135lbx 20
- Lying leg curl - 4x15,12,10,10 plus rest pause for 2 reps twice
- Lunges - 3x20 total steps, 80lb, 100lb, 120lb
- Leg press - 8 plates x 15, 10plates x 15, 12plates x 15, 14 plates x 15, 16plates x 12
- Tri set (exercises done back to back with no rest)
Leg ext - 3x15 plus 2 drops on last set
Seated leg curl - 3x15 (pause for 2 seconds at contraction
Leg press machine calve raise - 4x15
- Seated leg curl - 3x15
- Stair climber 10 rounds of 30sec all out sprint
There will be some new changes to my website! In my public blog and in my members section there will be several new additions. On the public side of things one of the new weekly additions is a workout of the week!
I get asked all the time what I do for my arms and the best way to train them. Arms is a muscle group that I used to be embarrassed about because when I was 18 years old I had little twigs. It's also a muscle group that in the first couple years of training didn't take off like the rest of my body did. So I went from having embarrassing twigs to 18.5 inch arms after several years of dedication to the gym. Just like with every other muscle group I train to achieve the maximum pump in the muscle. The nutrient rich blood that fills up your muscle while you train is what will cause GROWTH. Give this workout a try on your next arm day and I guarantee you will be pumped to the max! This was yesterday's arm workout! Directly after arms I did some HIIT cardio.
- Standing concentration curls - 6x12-15 (sometimes I lose count of how many sets I'm doing because if something feels good and the pump in increasing after each set I will continue on until i feel the need to move on)
cambered bar close grip cable pushdowns - 6x12-15
- Cambered bar close grip preacher curls - 4x12-15 + 2 drop sets on last set
seated cambered bar overhead ext - 4x12-15 + 1 drop set on last set
- Seated Machine curl - 3x15
rope cable pressdowns - 3x15
- Seated Cable Behind the head curls - 3x20
seated dip machine - 3x20
- Jacobs Ladder - 5 min
- Stair climber - 15 min HIIT - 1 min level 1, 30 sec level 8 back in forth
Thank you everyone that took the time to vote for me throughout the month of November! I received an email yesterday letting me know that I had made the top 20 for the spokesmodel search! I couldn't have done it without you guys so again THANK YOU :) I've already switched over to cutting mode now just to be on the safe side. If I am fortunate enough to make the top 5 that means I'll get to compete in LA during the fit expo which is Jan 19th weekend. So that puts me at about 6 weeks out right now. Today was the first day that I did a morning cardio session and it felt great. I forgot how good it makes me feel to get up and get my day started with some low intensity cardio. I will still be doing the HIIT program 3 days a week but as an addition I will be doing low intensity cardio as well.
Tuesday my training partner Erik and I hit legs with a ton of volume! I can honestly say that it feels like I havn't been training my legs hard after that workout because the DOMS are INTENSE right now lol. We spent a total of 2 hours on the entire leg starting things off with 30 minutes of calves. Calves are still my weakest muscle group and they are improving but just like everything else it will take time. We did some German volume training for squats which is 10 sets of 10 reps and the thing that shocked me was that I was getting stronger towards the last 3 sets. 100 total reps for squats is grueling and I'm sure that has a big part to do with these crazy DOMS. Erik texted me later on in the afternoon saying his legs were still numb and he was so thankful that i like to hit legs that hard. To me there is no other way to train. Balls to the wall all the time! Of coarse you have to be smart and listen to your body too. You need to know when to back off and when you can go crazy. Yesterday I felt completely drained from that leg session so instead of training arms I ended up taking the entire day off. I'm glad I did because today I feel refreshed and ready to train hard! I think I'm going to go back to my old split of taking every Wednesday and Sunday off...seems to work best for my body.
Part of the requirement of being in the top 20 for this contest is a submission of a video of why I deserve to be the spokesmodel. It's due on Sunday and will be uploaded to my youtube channel so I'll be posting that on here as well.
I decided to turn my shout box back on but please keep in mind that this is for anything to do with health and fitness related questions. So please keep anything inappropriate to yourself or I'll have to take it back down again.
This is my post today in my members section blog. Every workout is posted daily along with my supplementation and nutritional plans, tips, etc. There is also a forum where you can post and ask any questions pertaining to your diet and workouts etc.
I could definitely feel the effects of dieting and no days off from cardio yesterday. I was feeling pretty drained and depleted but still had a VERY good training session with Erik. It's been really nice to have training partners for almost every workout because I'm pushing myself harder than I would if I was just by myself at this point. Skin is getting thinner by the day. I'm seeing new vascularity and for the first time ever I'm seeing veins coming out the side of my glutes. When I spoke with my coach Tad Inoue on Wednesday he told me that he couldn't believe that I was dropping at the rate I am with the amount of food he has me on. This amount of food is allowing me to keep my volume very high with weight training which I love! My strength has not dipped down at all. 19 more days till I shoot! The only changes as of today that I'm making is no more sugar free popsicles or my celery and cucumber snacks. Only my meals. I've dropped a total of 6lb so far during this dieting process and I can't wait to see what I look like when I dry out! I got to have my last cheat meal last night and Amber told me that I ate enough to feed a family lol. I started off at my place with a glass of red wine (I'm a pinot drinker) and a glass on the way to Cheesecake Factory (she drove) Those 2 glasses of wine gave me a very nice buzz and it was much needed because for the past few days I've been getting HIGHLY irritable. The dumbest shit has been pissing me off and my temper has been very short lol. We started off with buffalo chicken wings and a chicken quesadilla. I ate 3 of the 4 quesadilla slices and not sure how many wings I had but it was the majority We both ordered burgers and I got the classic burger with bacon,one egg,cheese, and avocado added along with fries. She got the BBQ burger and could only eat half so I finished off her half as well. For desert we got 2 slices of cheese cake. Chocolate cookie dough and Reese's peanut butter. She had a few bites and I pretty much ate both pieces ha. If you've been reading my facebook posts at all you'll know that my sleep has been so screwed up during this process. Last night was even worse. The cheat meal kept me heated all night and I couldn't use the covers and my place is set on 69 degrees. We fell asleep around 11 and I woke up at 2am wide awake ready to go thinking it was 6am. I basically was only able to take short naps for the rest of the night. The reason this happens is because the cheat meal throws your body into shock when your depleted and it speeds up your metabolism where it's in overdrive all night long. Despite lack of sleep after all that food today I feel replenished and actually feel normal again. This will only last for today because tomorrow I'll be feeling depleted again Today is back day and I can't wait to train! Here is yesterday's workout
- Standing reverse cable flys (for rear delt) 3x20 warm ups (10,20,20 each side) (3x15) 30lb each side
- Reverse Pec Dec Flys - (for rear delts) 4x12,12,10,10 one dropset on last set (130lb,160lb,160lb,160lb,drop to 100lb)
- Smith Machine overhead press - (for overall delt) 4x15,12,10,8 2 drops on last set (100lb total,120lb,140lb,140lb, then dropped 40lb, then 50lb)
- Standing DB Laterals (for side delts) - 4x12 with 2 drops on last set (25lb each hand,35lb each hand,40lb,40lb, then drops 25lb,15lb,5lb)
- Barbell Front Raise - 4x12 (50lb,60lb,70lb,80lb)
- Barbell Shrugs - 4x12 (225lb all sets)
- Smith Machine Behind the Back Shrugs (135lb all sets) 3x15
- 15 min HIIT cardio on stair climber level 5.0 for 1 min followed by 1 min of 7.0. at the 13 min mark I finished with 2 min of 7.0
This video pretty much explains how I feel
Another productive kick ass week of workouts. This week was even better than week 1 since all the kinks were worked out and the tweaks I had to make worked out perfectly. Phase 2 is set up differently then phase 1. There are still 3 cycles and it's still periodization but it's just different. This week I ended up only doing 1 HIIT session that was 5 minutes of 1 min jump rope followed by 20 lying leg raises back in forth 5 times. Then finished off with 5 minutes of stair climber at levels 7.0 and worked up to 9.0. This morning for my usual treadmill empty stomach work I switched it up a bit and incorporated some light jogging. 5 minutes I walked on an incline of 12.0 then 5 minutes jogged on an incline of 5.0. Speeds were for 3.8 for walking and 5.5 for jogging. It made my 30 minutes fly by so I might start doing that a couple times a week to see how my body responds..always keeping my heart rate at 130-140. Today to finish the week off strong was ARM DAY and my friends Brian M. and Andy W. joined. Andy told me that he came close to throwing up at one point and Brian texted me after we were done and home and said "Mother Fucker...I'm beat" lol. Needless to say it was a SICK workout and all of our arms were pumped to the max!
Today I was just thinking some random thoughts and I am very happy with my decision to wait and shoot at the start of the new year. I really want to make a statement with my next pictures that I do since I havn't been in front of the camera since 2010. These are going to be solely fitness shots and I plan on looking freaky! Giving my body this much time to make improvements I feel is going to pay off HUGE and the bottom line is I'm in no rush right now to get new pictures taken.. I want the timing to be right and I want to look better than ever! Like I've said in previous post I'm finally starting to look the way that I've always envisioned myself when I first got started in everything.
Tonight was my cheat meal night and like usual I toar up some food! I had some Popeyes chicken..a 3 piece and a biscuit with a small serving of mashed potatos. Then about an hour after that I had 2 home made cheese steak sandwiches. For desert I had some pancakes with nutella and banana on top :) To get a little buzz going I had a couple Irish Car Bombs..one of my favorites!
Very proud and happy with one of my new online weight loss clients Norman! Here is his stats he's only been working with me for 4 weeks and I DON'T STARVE MY CLIENTS He's had trouble with eating all the food that's on the plan. Just like all of my clients he gets a BIG cheat every week too. That being said It pisses me off when trainers starve their clients..hell anyone can lose weight if you starve them. THAT IS NOT HEALTHY! Back to Norman though..he's kicking ass! great job thus far but we have more work to do!
Starting weight: 269
Weight after week 1: 262.6
Weight after week 2: 260
Weight after week 3: 255.9
Weight after week 4: 252.2
Total weight lost: 16.8Measurement Tracker
Starting: waist 44, hips 44
After week 1: waist 43, hips 43
After week 2: waist 43, hips 43
After week 3: waist 42, hips 42.5
After week 4: waist 41, hips 42
Total inches lost: waist 3 inches, hips 2 inches
That was one hell of a week! The workouts are crazy intense and so far so good as for being just as good as they look on paper. There was only a couple minor tweaks that I made to perfect it. Today my friend Brian joined up with me and we got after some arms! I've already started filming my workouts and I've done 2 videos this week which I'll be putting out once the book is released in September. This morning I didn't do any cardio except take the dogs for a 30 minutes walk a couple hours after my first meal. I did my second session of HIIT cardio for the week after trashing arms and today I did 5 minutes on the spin bike by doing 1 min at a decent pace then a 30 second sprint (extremely painful leg pumps). After the 5 grueling minutes were done I went on to the stair climber and did 2 minutes level 7.0 then 1 minute 8.0 and that wrapped up my workout for today. Tonight I was completely ravenous and for my cheat meal Suzanne and I went to my favorite burger spot here in East Nashville called The Pharmacy. I had the Farm Burger which has egg,ham and bacon on it and the cheeseburger which has 3 different types of cheese on it along with sweet potato fries and tots. I washed it all down with a German beer that was 12% alcohol content (that one beer gave me a nice buzz). After we finished that up I just wasn't feeling full or satisfied so I stopped by Burger King and tried the Texas BBQ Whopper and finished everything off with some ice cream when I got home
So after A LOT of thinking I've decided against going to South Africa or NYC in the near future to shoot. I know I'm a very indecisive person sometimes lol but I just want to make sure I'm making the correct moves in order to further my progress towards my goals. That being said the reasoning behind this is that I've really only been doing the correct nutrition,training, and supplementation for about 13 weeks now. Yeah I built up my body for the first 6 years by training correctly and taking supplements but my nutrition was always horrible. Then I had the 1.5 years away from my passion where I completely threw everything away to try to be a fashion model. Then after I got over that I was still in a confused state of mind of what exactly I wanted to do with my career and body. Fast forward till recently it wasn't until I got very sick with pneumonia that it was a life changing experience for me. If you've been following my site for a while then you will remember my ups and downs...my downs being where I wouldn't post ANYTHING for weeks on end...during those times I was very down on myself for the fact that I was always stressing out about my nutrition and could never accomplish the type of shape that I'm in now. I was continuously spinning my wheels and the thought of quitting and giving everything up was constantly on my mind. I was thinking of just getting a different job and going back to school for who knows what. So the gist of the story is that I want to give my body more time to improve. I've never seen it change weekly like it is and I've never done an "off season" style of nutrition and training correctly. I feel this is the best time for me to do this since my head is on straight and my priorities are in the right place. My plan now is to take the next 5 months and really focus on making solid improvements to my physique before I get back in front of the camera. This will allow me to maintain where my body fat is now and make solid gains where I need to and not have to diet hard to get down to 3-3.5% body fat for a shoot (which is the percent I want to be for my next shoot) There is one photographer in particular that I am going to set a shoot up with that is famous for just FITNESS shots. I plan on doing this at the beginning of 2013! Until then I will continue putting out plenty of content on here and my youtube channel! Thanks again for the continuous support! Everyone keep training hard and stay focused on your goals!
After taking all day off yesterday except for my morning 30 minute walk I got some quality rest and was ready to crush it today! Today was BACK training of TMT-PHASE 2 and it was SICK but I will have to make a couple tweaks on this one to make it just right. Since the additions of food my body is responding great and I'm slowly filling out while maintaining my level of body fat. Today at the gym I weighed myself (which I never do I usually weigh first thing in the morning empty stomach) and it said 224lb! Granted that is after 3 meals and with my gym clothes on but I wasn't expecting that number lol. Last night was the start of Clean Cheat Wednesday's! Every Wednesday I'll be having a clean cheat meal and I'll post what that will consist of every week. Last night I had Whole wheat waffles, Whole wheat pancakes, and 2 natural peanut butter and jelly sandwiches on whole wheat. Another addition to my new training program is twice a week I'll be adding some HIIT cardio. Nothing crazy just 10 minutes directly after my workout on days that I don't do AM cardio. So that'll give me a total of about 2.5hrs of cardio a week. The reason I'm adding this in is just to experiment and see how my body responds. Plus it'll be a fun interesting addition. I'll post all of my HIIT sessions on here as well twice a week. Today I did:
- Jump Rope 1 Minute
- 30 seconds Russian Twist (lying on the floor balancing yourself on your ass twisting fast back in forth)
- Repeat back in for for 5 rounds
- Stair Climber 3 minutes level 8.0 (my legs to a crazy ass pump just from being on there 3 minutes)
"Change is essential for growth, and change is inevitable for all of us in many forms. Institute change in your life or workouts to get rid of stagnation and move to more rarefied air. Seek out change. Become comfortable with change and welcome it, for whenever something dies there is also a birth. Life demands that we constantly let go and adapt. Hanging on can slow your journey and personal progress. I want you to take the approach that change is a springboard to higher ground. When you program your mind this way, you will immediately find the gifts that change brings. Sometimes it just takes a minute to get your mind focused on the new abundance, and off of what you've been trained to knee-jerk and perceive as a loss. It is a choice you make in your heart, for that is where you find your beliefs and your future. Change your programming and change your destiny. Meanwhile, enjoy the journey." - Kevin Levrone
hey bro, quick question, if i decide to do an empty stomach cardio in the morning for bout 35-40min, would i need a post workout meal after that or would breakfast count as the "post workout meal"? i know you also recommended taking BCAA's before morning cardio, which i will be doing, your advice would be great
29 May 2012
Tyler - Your first meal of the day (breakfast) would be considered your post workout meal. I would try to get that meal in as soon as you get cleaned up from cardio.
What kind of cardio do you recommend? HIIT or low intensity?
28 May 2012
Tyler - I think they both have there place. I love the way high intensity give me the endorphin rush afterward but it is very taxing on your central nervous system. I'm choosing to do all low intensity right now. If your going to do HIIT make sure to give your body plenty of rest. I suggest doing HIIT only on the days off that your not weight training.
Hey Tyler, quick question about my split... would two chest days in the same week be bad? Say if I did chest on monday and then on Friday also? Thanks a ton for everything Tyler!
27 May 2012
Tyler - I wouldn't say it's a bad thing. I gave that a try for about 6 months. What you want to keep in mind though is that if you train it every week on monday and friday your going giving your chest 2 days break every week from friday to monday's session. What I suggest doing is training chest every 4th day. That will require you to move some of your days around. Or if you insist on training every week monday and friday use one session for more of a pump workout and the other for your heavy stuff.
Hey Tyler man your an inspiration but i was looking for tips for a beginning bulk. Should i stick with a certain macro ratio or just go 1.5g of protein per pound I weigh?
26 May 2012
Tyler - Adding quality mass is more than just a protein concern. Your going to need a good amount of carbs and fats as well. If I were to bulk up right now I would follow a protocol like this. Protein 1.5g-2g per body lb, Carbs 2g per body lb, and Fats a little over half a gram per lb. Also once or twice a week I would throw in some cheat meals too.
23 days until I go to NYC to shoot for Silver Models. In this video I explain different techniques for chest and shoulder exercises. At the end of the video I show a couple reps of my HIIT cardio done outside...Hill Sprints.
Incline DB Press - 3x8-12
Flat DB press - 3x8-12
Incline DB Fly - 3x8-12
Incline Barbell Press - 2x8-12
Pec Dec - 3x8-12
Giant Set Standing Laterals - 2 sets
Rope standing Cable Front Raise - 3x8-12
I love the way cheat meals balloon my muscles up. Tonight I got the best and fullest pump in my arms since my previous arm workout video due to extra carbs and calories from last nights meal. This morning for cardio I woke up and on an empty stomach did a 3 mile loop within my neighborhood that is constant changing elevation. Directly after my arm workout tonight I incorporated HIIT cardio and overall was a great day of workouts.
- close grip barbell curl superset rope pressdowns - 3x12-15 one dropset on last set
- standing db curl superset overhead seated cambered bar ext - 3x10-12
- incline db curl superset closegrip straight bar pressdowns - 3x10-12 one drop set on last set
- standing concentration curls superset db skull crushers - 3x12
- reverse grip barbell curls superset rope crunches - 4x12-15 one dropset on last set for curls
- HIIT Stairclimber 10 minutes total. 4 minutes high intensity 1 minute recovery then 3 minutes high intensity 2 minutes cool down.