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Rick Walker

I am lucky to be alive. Twice now I have experienced the phenomenon known as "Sudden Cardiac Death" a condition that often goes undetected and kills many people every year. Twice now my implanted defibrillator has provided me with a life saving shock that has brought me back to the living. My condition is caused by something everyone experiences, a simple PVC, of premature ventricular contraction. Unfortunately I have a lot of them on a daily basis, so despite my daily medicine regimen it is still like the pull of a slot machine. You never know when the cherries are going to line up and cause it to happen again.

With that being said, I cant just live on the couch. When it is my time it is my time and I wont go gently into that good night!!

11/13/14 0530

-Overhead machine press: 150 for 5 sets of 10, 140 for 5 sets of 10.

superset with

-Blast strap reverse flys: 10 sets of 10.

Ended with 50 pounds on overhead machine press for 60, 40 and farmers shrugs with 180 for 50, 25, 25.

It's a beautiful morning.

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I am lucky to be alive. Twice now I have experienced the phenomenon known as "Sudden Cardiac Death" a condition that often goes undetected and kills many people every year. Twice now my implanted de

Day off today and I have to run to Twinsburg, OH tomorrow so I will get 2 days of rest. Much needed. My legs actually feel really good all things considered. My low back was fatigued from the not p

I know I haven't updated my log in awhile. Lots going on including a big move for the family that we are super excited about! Time to get away from old man winter and into a red state!! Still train

Rick Walker

PM workout 5 pound plates side raise: 2×50, 2×40, 2×30, 2×20, 2×10 in 10 minutes.

65 lb farmer shrugs: 2×50, 2×40, 2×30, 2×20, 2×10 in 7 minutes.

10 rounds of 1 minute jump rope 1 minute rest.

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Rick Walker

11/14/14

Hip squat: 75 pounds for 10x10

supersetted with

Glute hams: 10x10.

Finished with db leg ext: 25 lb db x 100

Leg curls: 50 x25, x15, 40x15, x15, 30x30.

"Fear not death for the hour of your doom is set and none may escape it."

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Rick Walker

8 hour arms.

First 4 supersets were ez bar curls x10 followed by skull crushers x10, 4 times through.

Second 4 supersets were cable preacher curls x10 followed by cable skull crushers x10, 4 times through.

Third 4 supersets were incline db curls x10 followed by reverse grip pushdowns x10, 4 times through.

Fourth 4 super sets were cable curls to face x10 followed by standing overhead ext x10, 4 times through.

Training partner showed up for session and I did standing oh ext x100 and oly bar curls x50, x50, x40, x40, x30, x30, x20, x20, x10, x10 ironman style, no set downs.

SMOKED.

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Rick Walker

http://m.youtube.com/watch?v=WRW7XI0Aj000600

Bench press machine: 190x10x10

superset with

Inverted pullups: 10x10

Finished with bench press machine 90x60, x30, x10 and bent over cable rows 50x50, x25, x15, x10.

Listen today and learn.

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Rick Walker

PM workout

Bench press: 95lbs on oly bar 2/50, 2/40, 2/30, 2/20, 2/10.

Might get some jump rope in after I am done training my son.

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Rick Walker

As a side note my son did 3 sets of doubles tonight with the current PA squat record for his weight and age!

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Rick Walker

Time under tension time!

All reps done 5 second eccentric followed by explosive concentric.

-Seated oh press: 140x60 seconds, 110x60 secs, x60 secs, 90x60 secs.

-Side raises: 15 lb dbs x3 sets x 60 secs.

-Standing rear delts with Blast Straps: x3 sets x 60 seconds

-Front plate raises: 35 x7x7 10 secs rest in between sets

-Db shrugs with blue bands x 3 sets x 60 seconds

-Shrugs for time: 225 x3 sets x 30 seconds held in shrug position

-1 arm shrugs: 90 x 3 sets each arm x 60 seconds.

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Rick Walker

Hip belt squats: 100lbs x60secs x 4 times through. We set up our hip belt squats up by sticking the Olympic bar against the wall with 2-60 lb dbs on it. We then load the other end with 25s and attach right against the collar with the plates in front of you. Then we take a shoulder width stance and lean back and squat down until the plates nearly touch the ground. This blasts the quads.

-Db leg ext: 35 x60 seconds x 3 sets.

-Reverse glute ham x 3 sets of 60 seconds.

-Db leg curls: 35 x 3 sets of 60 seconds.

-1 legged leg curl: 25 x 3 sets of 60 seconds each leg.

All reps done with 5 second lowering phase.

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Rick Walker

-Cable preacher curls: 40 x 4 sets of 60 seconds.

superset with

-Standing overhead cable ext: 50 x 4 sets of 60 seconds

-Seated db alternate curls: 30s x 3 sets of 60 seconds.

superset with

-Reverse grip pushdowns: 50 x 3 sets of 60 seconds.

-Standing ez bar curls: 65 x 60 seconds, 55 x 2 sets of 60 seconds

super set with

-Ez bar skull crushers: 65x 60 seconds, 55 x 2 sets of 60 seconds.

Blaster!!

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Rick Walker

Thanks brotherrrrrr!

0600

-Incline machine bench press: 140 x 4 sets of 60 seconds.

superset with

-Behind the neck pulldowns: 100 x 4 sets of 60 seconds

-Db presses: 50 x 3 sets of 60 seconds.

supet set with

-Straight arm standing pullovers: 50 x 3 sets of 60 seconds.

-Decline machine bench: 180 x60 secs, 140 x 2 sets 60 secs.

superset with

-Reverse grip pulldowns: 100 x 3 sets 60 seconds.

Done.

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Rick Walker

0620

Training partner didnt hear his cell phone alarm go off so he was 20 mins late. He is a pharmacist at a hospital so he has to have his phone turned way down for his 12 hour shift.

-Seated machine oh press: 140 x 2 sets of 60 seconds, 110 x 2 sets of 60 seconds.

superset with

-Seated db shrugs: 60 x 4 sets of 60 seconds.

-Side raises: 20s x 3 sets of 60 seconds

super set with

-Close grip shrugs: 135 x 3 sets of 60 seconds

Done. He had to jet to get to work. Legs tomorrow. I have fallen in love with the hip belt squat.

Kicking around whether or not I will take next Tuesday through Monday off. I am thinking not. There is a decent gym close to where I will be and training has been greatly helping my depression and PTSD.

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Rick Walker

Nah. Not much grip going on with me. My sons thick bar is coming up though.

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Rick Walker

AM workout:

-Preacher cable curls: 45 x 4 sets of 60 seconds.

superset with

-OH cable ext: 55 x 4 sets of 60 seconds.

-DB seated alt. curls: 30 x 3 sets of 60 seconds.

superset with

-Reverse grip push-downs: 45 x 3 sets of 60 seconds.

-EZ bar curls: 65 x 2 sets of 60 seconds, 55 x 60 seconds.

superset with

-Ez bar skull crushers: 65 x 2 sets of 60 seconds, 55 x 60 seconds.

Trained alone. Training partner is out hunting black bear. We will hit a PM leg session when he is done.

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Rick Walker

0600

-Hip squats: 105 x 4 sets of 60 seconds.

superset with

-Db leg curls: 43 x 4 sets of 60 seconds.

-Db leg ext: 43 x 3 sets of 60 seconds.

superset with

-Single leg leg curls: 30 x 3 sets of 60 seconds each leg.

Done.

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Rick Walker

0600

3 of us this morning. A pharmacist, a PA State Trooper (with a 420 bench and 20" DRUG FREE arms) and little ole me. These guys are my road dogs! They wanted to do bis and tris so I did them again.

-Cable preacher curls: 45 for 4 x 60 seconds.

superset with

-Overhead cable ext: 50 for 4 x 60 seconds.

-DB alternate curls: 30 for 3 x 60 seconds.

superset with

-Reverse grip pushdowns: 60 for 3 sets of 60 seconds.

-Ez bar curls: 65 for 3 sets of 60 seconds.

superset with

-Skull crushers: 65 for 3 sets of 60 seconds.

Done.

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climber511

I'm just gonna guess that Trooper doesn't get much sass talk when he pulls people over :).

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Rick Walker

No, and anyone who thinks they are going to sass him usually shuts up as soon as he gets out of his cruiser. He is known for being "hands on" when the situation calls for it.

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Rick Walker

0530...damn hospital schedules!

-Flat bench machine: 180 x 4 sets of 60 seconds.

superset with

-Lying Pulldowns: 60 x 3 sets of 60 seconds, 70 x 1 set of 60 seconds

-Incline DB press: 60s x 1 set of 60 seconds, 50s x 2 sets of 60 seconds.

superset with

-Standing straight arm pullovers: 60 x 3 sets of 60 seconds.

-Decline bench press machine: 140 x 3 sets of 60 seconds.

superset with

-Reverse grip pulldowns: 110 x 3 sets of 60 seconds.

Remember all reps are done with a 5 second lowering phase and explosive concentric phase.

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Rick Walker

PM workout

-Bench machine: 180x12, 200x10, 210x8, 220x6 super slow eccentric.

-Behind the neck pulldown: 110x12, 120x10, 130x8, 140x6 super slow eccentric.

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Rick Walker

-Hip belt squats: 110 4 sets of 60 seconds.

super set with

-Glute hams: 4 sets of 60 seconds.

-Db leg ext: 43.2 x 3 sets of 60 seconds.

super set with

-Db leg curls: 43.2 x 3 sets of 60 seconds.

-Reverse glute ham: 3 sets of 60 seconds.

super set with

-1 legged leg curls: 35 x 3 sets of 60 seconds.

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