Amateur Bodybuilder Of The Week: Tyler Hiriak

You don't realize how important your back is until it's broken. Tyler realized during rehab that weight training fulfilled the athletic desire he lost in football.

Name: Tyler Hiriak
E-Mail: thiriak@comcast.net
BodySpace: tHIRIAK
Age: 21  Height: 6' 1"  Weight: 220
Location: Pottstown, PA
Years Competing: 1

Q
How Did You Get Started?

I started when I was about 16. I played high school football and took a helmet to the back from a fellow teammate in practice. A week later and I found out I had two herniated discs in my lower back. My dream of playing college football was over.

I took the therapeutic route for my back and began doing light strength training and core exercises to strengthen my body. A couple of months after therapy, I developed such a passion for training. Five years later and a whole lot wiser, I am ready to break out into the industry and give it everything I've got. The love I have for the sport is immense and will never die out.

What Workout Plan Worked Best For You?

I typically do a 5 on, 1 off, 1 on split. It is kind of my own concept. Also I usually always throw in a drop set on my second to last and final sets. And I always change my plan up; I never do the same thing ... ever!

Day 1: Back
  • Deadlifts Deadlifts

    Deadlifts

    2 warm up sets of 15 reps, 6 sets of 15, 12, 10, 10, 8, 12 reps
  • Wide-Grip Lat Pull-Down Wide-Grip Lat Pull-Down

    Wide-Grip Lat Pull-Down

    4-5 sets of 12, 10, 10, 8, 12 reps
  • Reverse-Grip Barbell Row Reverse-Grip Barbell Row

    Reverse-Grip Barbell Row

    4 sets of 12, 10, 10, 10 reps
  • Hammer Strength Row Hammer Strength Row

    Hammer Strength Row

    4 sets of 12, 10, 10, 10 reps

Superset

  • Dumbbell Row Dumbbell Row

    Dumbbell Row

    3-4 sets of 12, 10, 10, 12 reps
  • Kneeling Cable Pull-Downs Kneeling Cable Pull-Downs

    Kneeling Cable Pull-Downs (shown seated)

    3-4 sets of 12, 10, 10, 12 reps


Day 2: Chest
  • Pec Deck Pec Deck

    Pec Deck

    2 warm up sets of 15 reps
  • Bench Press Bench Press

    Bench Press

    1 warm up set of 12 reps, 5 sets of 10, 10, 8, 6, 12 reps

Superset

  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 sets of 10, 8, 6, 10 reps
  • Flyes Flyes

    Flyes

    4 sets of 12, 10, 10, 12 reps

Resume regular sets.

  • Cable Crossover Cable Crossover

    Cable Crossover

    4 sets of 12, 10, 10, 10 reps

Superset

  • Pec Deck Pec Deck

    Pec Deck

    4 sets of 12, 10, 10, 10 reps
  • Dips Dips

    Dips

    4 sets of 12, 10, 10, 10 reps


Day 3: Arms/Abs
  • Straight Barbell Curl Straight Barbell Curl

    Straight Barbell Curl

    6 sets of 15, 12, 10, 10, 8, 12 reps
  • Incline Seated Dumbbell Curl Incline Seated Dumbbell Curl

    Incline Seated Dumbbell Curl

    4 sets of 10, 10, 8, 12 reps

Superset

  • Dumbbell Pinwheel Curl Dumbbell Pinwheel Curl

    Dumbbell Pinwheel Curl

    4 sets of 10, 12, 12, 15 reps
  • EZ Curl Bar Close Grip EZ Curl Bar Close Grip

    EZ Curl Bar Close Grip

    4 sets of 10, 12, 12, 15 reps

Resume regular sets.

  • Cable Push-Downs Cable Push-Downs

    Cable Push-Downs

    6 sets of 15, 15, 12, 10, 10, 12 reps
  • Dumbbell Skull Crushers Dumbbell Skull Crushers

    Dumbbell Skull Crushers

    4 sets of 12, 10, 10, 10 reps
  • Single Dumbbell Overhead Extension Single Dumbbell Overhead Extension

    Single Dumbbell Overhead Extension

    4 sets of 12, 10, 8, 10 reps
  • Single Reverse-Grip Push-Downs Single Reverse-Grip Push-Downs

    Single Reverse-Grip Push-Downs

    5 sets of 12, 10, 10, 10, 12 reps
  • Hanging Leg Raises Hanging Leg Raises

    Hanging Leg Raises

    3 sets of 20, 15, 15 reps
  • Crunches Crunches

    Crunches

    3 sets of 9-10 reps
  • Reverse Crunches On Bench Reverse Crunches On Bench

    Reverse Crunches On Bench

    3 sets of 25 reps


Day 4: Legs
  • Bike Bike

    Bike

    10 minutes
  • Seated Calves Seated Calves

    Seated Calves

    5 sets of 15, 12, 12, 10, 10 reps

Superset

  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 12, 12, 10, 10 reps (toe pointed in)
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 12, 12, 10, 10 reps (toe pointed out)

Resume regular sets.

  • Squats Squats

    Squats

    2 warm sets of 15 reps, 7 sets of 15, 12, 12, 10, 10, 8, 6 reps
  • Front Squat Front Squat

    Front Squat

    4 sets of 12, 10, 10, 10 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    6 sets of 15, 12, 10, 8, 10, 12 reps
  • Romanian Deadlifts Romanian Deadlifts

    Romanian Deadlifts

    5 sets of 15, 12, 10, 10, 10 reps
  • Hamstring Curl Machine Hamstring Curl Machine

    Hamstring Curl Machine

    5 sets of 12, 10, 10, 8, 10 reps


Day 5: Delts/Traps/Abs
  • Dumbbell Lateral Raises Dumbbell Lateral Raises

    Dumbbell Lateral Raises

    2 warm-up sets of 15 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    6 sets of 15, 12, 10, 8, 8, 12 reps
  • Dumbbell Lateral Raises Dumbbell Lateral Raises

    Dumbbell Lateral Raises

    4 sets of 12, 10, 10, 10 reps

Superset

  • Barbell Behind The Head Press Barbell Behind The Head Press

    Barbell Behind The Head Press

    4 sets of 12, 10, 10, 12 reps
  • Seated Rear Delt Dumbbell Raises Seated Rear Delt Dumbbell Raises

    Seated Rear Delt Dumbbell Raises

    4 sets of 12, 10, 10, 12 reps

Resume regular sets.

  • Reverse Pec Deck Reverse Pec Deck

    Reverse Pec Deck

    4 sets of 12, 10, 10, 8 reps

Superset

  • Barbell Front Shrugs Barbell Front Shrugs

    Barbell Front Shrugs

    5 sets of 12, 10, 10, 8, 10 reps
  • Barbell Behind The Back Shrugs Barbell Behind The Back Shrugs

    Barbell Behind The Back Shrugs

    5 sets of 12, 10, 10, 8, 10 reps

Resume regular sets.

  • Seated Dumbbell Shrugs Seated Dumbbell Shrugs

    Seated Dumbbell Shrugs (shown standing)

    4 drop sets of 12, 10, 10, 8, 10 reps
  • Kneeling Rope Pull-Downs Kneeling Rope Pull-Downs

    Kneeling Rope Pull-Downs (shown seated)

    4 sets of 10-12 reps
  • Weighted Crunch Machine Weighted Crunch Machine

    Weighted Crunch Machine

    3 sets of 10-12 reps
  • Reverse Crunches On Bench Reverse Crunches On Bench

    Reverse Crunches On Bench

    3 sets of 10-12 reps


Day 6: Off

Day 7: Cardio/Abs/Lagging Body Parts

This day I do cardio and abs as well as any body part I currently think needs more attention, as of now I am hitting calves and hamstrings on Day 7. It is a day I dedicate to pumping blood through the muscle and putting it through more strenuous activity to try and bring the size up to par with my other dominating body parts.

  • Incline Treadmill Incline Treadmill

    Incline Treadmill

    30 minutes
  • Hanging Leg Raises Hanging Leg Raises

    Hanging Leg Raises

    3 sets of 20, 15, 15 reps
  • Crunches Crunches

    Crunches

    3 sets of 9-10 reps
  • Reverse Crunches On Bench Reverse Crunches On Bench

    Reverse Crunches On Bench

    3 sets of 25 reps
Abs

I alternate between weighted and bodyweight abs every other workout. So if Day 3 is bodyweight abs, Day 5 would be weighted, Day 7 bodyweight and so on. I also typically do 3 exercises and 3-4 sets of each exercise when training abs, but this can vary.

Tyler took a helmet to the back, dashing football dreams. From the wreckage in his spine, he built a masterpiece

What Nutrition Plan Has Worked Best For You?

Right now I am doing a 4/2 split with 6 meals a day. 4 days of low carb meals and 2 days of high carb and then repeat the cycle. I feel this gives the body a good shock so it never gets hooked on repetition. My high carb day is 7-9 oz of carbs per meal, these carbs go up or down depending on what I am currently doing, i.e. clean bulking or cutting for a show.

Sample of high carb day.

Meal 1

  • Whey Protein

    Whey Protein

    2 scoops

  • Ground Oats

    Ground Oats

    1 cup

  • Natural Peanut Butter

    Natural Peanut Butter

    1 tablespoon

Meal 2

  • Chicken

    Chicken

    7 ounces

  • White Rice

    White Rice

    7 ounces

  • Broccoli

    Broccoli

    3 ounces

  • Extra Virgin Olive Oil

    Extra Virgin Olive Oil

    1 tablespoon

Meal 3

  • Lean Ground Turkey

    Lean Ground Turkey

    7 ounces

  • Whole Wheat Pasta

    Whole Wheat Pasta

    7 ounces

  • Extra Virgin Olive Oil

    Extra Virgin Olive Oil

    1 tablespoon

Meal 4: Pre-Workout

  • Chicken

    Chicken

    7 ounces

  • Potato

    Potato

    7 ounces

  • Broccoli

    Broccoli

    3 ounces

  • Extra Virgin Olive Oil

    Extra Virgin Olive Oil

    1 tablespoon

Meal 5: Post Workout

Meal 6

  • Steak or Lean Ground Beef Steak or Lean Ground Beef

    Steak or Lean Ground Beef

    7 ounces

  • Potato

    Potato

    7 ounces

  • Broccoli

    Broccoli

    3 ounces

  • Extra Virgin Olive Oil

    Extra Virgin Olive Oil

    1 tablespoon

What Supplements Have Given You The Greatest Gains?

I am always trying different things but I stick to the basics as far as supplements are concerned. I use Optimum Nutrition 100% whey protein along with their L-glutamine, fish oil, glucosamine and chondroitin and Multivitamin (Opti-Men).

I use Ultimate Nutrition's BCAAs with PrimaForce's Creatine Ethyl Ester. I also use a pre-workout on the hard hitting days like back and legs.

Currently I am using SuperPump MAX. Also, Vitamin C is big in my diet. When cutting I use OxyELITE Pro.

Why Do You Love Fitness/Bodybuilding?

The love I have for the sport is honestly beyond words. There is no adjective or word that can completely describe the feeling of living this lifestyle. After all, it is a lifestyle and everything you do revolves around it. It is a constant battle and competition against yourself. The idea of never being satisfied fuels the continuous motivation to better the physique. Regardless of my future in the industry, it is a lifestyle I will continually live. The love between fitness and me will never die.

What Motivates You To Follow A Healthy Lifestyle?

I would be lying to say the mirror doesn't contribute to the motivation in some way, shape, or form. The concept of seeing your physical body change in what can be such a short period of time is truly amazing. What you put into the lifestyle is honestly what you get out of it. My family and girlfriend are also huge players in motivation. They always have supported me in all decisions I have made.

Favorite Personal Quote: "You're either in or you're out!"

What Made You Want To Achieve Your Goals?

I don't know really how to answer this besides saying the drive inside. I don't know what it is inside me, but my heart is so set on going out and achieving success in anything I do. I don't want to look back 20 years from now and say I should have gone for it, or I should have done this or that. If an opportunity is close by, I go after it. The worst possibility that can happen is I fail or someone says no, and I strive on that.

What Are Your Future Fitness/Bodybuilding Plans?

I am making the transition from Bodybuilding to Physique. In the end, the physique look is the direction I want to go. I also feel it is attainable naturally and that is a life I have and will continue to live. Currently I am about to prep with my new training team Peak Performance Prep. They're awesome people and I am looking forward to rocking the house with them for the NPC Garden State on June 9th and then possibly go for my Pro Card in July at Team Universe depending on how I look in June.

What One Tip Would You Give Other Fitness Competitors?

Be patient. Too many people, especially my age, want results too fast. It takes time to build a muscular physique with great symmetry and proportion. Put in the work and the results will come.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Greg Plitt is definitely the man. There will never be another guy like him. Also, I am looking forward to the journey of competing against guys like Ryan Hughes and Steve Cook. Both have standout physiques in the industry. As far as bodybuilders are concerned, Evan Centopani will always be and remain my favorite bodybuilder. He was one of the coolest guys I ever met.

What Features Do You Use On Bodybuilding.com?

I think my favorite aspect of Bodybuilding.com is the supplement reviews part. It contains an endless amount of information on every supplement imaginable, which is definitely a great resource I utilize. Also, it is awesome to see the entire fitness community come together and create such a positive energy on the site which motivates tons!

Special Thanks

I want to give a big thank you to my brotha Mike for training me for my past show. He has offered me a tremendous amount of knowledge and I could never thank him enough. He is a true friend with a true passion for the sport!

Nick, Dave, and Dustin. They help keep me in check and support me in everything I do.