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Rick Walker

Took a nap with the twins from 2:15 until about 3:30. Then,

-Deadlifts: conventioal, no belt. 375x5, 385x4, 395x3, 410x2, 420x1. Keep in mind this is the first time I have deadlifted since my first sudden cardiac death that occurred about an hour after doing 5 sets of 10 with 300. This was 08/2012. Yes, it has been that long. Weights felt light and zippy off the floor. I am making progress.

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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

-Hip squats: 160 x20, 3, 5 / 18, 3, 5 / +blue band looped around belt and stretched down to feet: 8, 2, 3.

-Glute-hams: 15, 7, 5 / 15, 7, 5

-Db lunges: 50s x 10, 5, 5 / 10, 5, 5 each leg. Havent done these in awhile. Going to keep them in the mix. Training bros had to jet. Gotta work on the old F150 today in the 20 degree weather. Thank baby Jesus for Carharts!

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Rick Walker

-Ez curls bar with back against cage: 101 x6, 1, 1 / 4, 1, 1 / 3, 1, 1

-Weighted dips: 20 lbs x9, 1, 2 / 9, 3, 3 / 9, 2 ,3

-Face curls: 75 x 9, 3, 2 / 8, 2, 3

-Close grip lockouts: 185 x5,1,1 / 155 x9,2,3

-1 arm overhead cable curl: 20x 14,4,4 LA / 14, 4, 5 RA / 25x 10, 5, 4 LA / 10,5,5 RA

-Standing body weight ext: 14,7,4 / 10,6,5

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Rick Walker

0700

-Bench press straight weight: 205 x6,2,2 / 5,2,2 / 5,1,2

-Chest supported row: 180 x10,4,4 / 9,3,3 / 9,4,3

-Incline bench machine: 230 x8,1,1 / 6,2,1

-Behind the neck pulldowns: 150 x 10,4,3 / 160 x9,4,3

-Incline flies: 60s x 8,3,1 / 9,3,2

-Straight arm pullover: 70 x8,3,4 / 9,3,2.

Training partners got me a new olympic curl bar for Christmas. Pretty awesome!!!

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Rick Walker

Alone today. Felt strange but I cranked the death metal and moved at a fast pace!

-Seated machine oh press: blue band + 135 x9,3,3 / 7,1,1 / 5,1,2. Huge PR.

-Cable shrugs: 260 x20,10,10 / 20,10,10 / 20,10,10.

-Seated side raises: 30s x15,5,8 / 11,5,7.

-CSR shrugs: 180 x20,10,10 / 15,8,8.

-Seated front raises: 10s x20,10,10 / 15 x15,5,9.

-Standing rear delts with blast straps: x15,5,7 / x10,4,5.

Today was my 48th weight workout since 10/22!

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Rick Walker

-Squats: 320x5, 330x4, 340x3, 350x2, 360x1. Belt only. Nice and smooth...no grinders at all.

-Hip squats: 165 + blue band looped through belt and stretched down to feet. X10,4,5 / 10,2,4 / 7,4,5. These are brutal with the band tension.

-DB lunges: 60s x10,5,5LL / 10,5,5RL / 10,5,5LL / 10,5,5RL.

One of the hardest leg workouts I have done. Just brutal.

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Rick Walker

-EZ bar curls back against cage: strip sets with 90,80,70,60,50,40,30 three times through. No idea on reps. Went to failure, set it down and pulled a 5, then went again.

-EZ bar triceps ext: same as curls.

-Cable face curls: 80 x9,4,4 / 7,3,4

-Straight arm pullover into pushdowns: 70 x5,3,3 / 50 x7,4,4.

-Seated alternate curls: drop sets, 45x10, 30x10, 25x10, 20x10, 15x10 x 2 times through.

-Standing bodyweight ext: x14,8,7 / 11,6,5.

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Rick Walker

-Machine flat bench: blue band stretched around the bottom of the bench and up over the bar ends + 90 x13,3,3 / 140 x6,2,2 / 5,2,2

-Deadlifts: conventional, no belt, 385x5, 395x4, 410x3, 420x2, 430x1. Smooth and easy.

-Floor press with 75lb axle: 165 x7,3,3 / 6,2,3.

-Pulldowns with atomgripz: 160 x7,4,4 / 110 x10, 9,5.

-Blast strap flys: x10,5,5 / x10,5,5.

-Standing pullovers: 70 x8,4,4 / x7,3,4.

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Rick Walker

-Machine military press: blue band + 145 x9,3,2 / x7,1,1 / x5,1,2

-Cable shrugs: 270 x20,10,10 / x20,10,10 / x20,10,10

-Seated side raises: 30 x20,5,8 / 15,7,9

-Farmer shrugs: doubled blue band + 320 x20,10,10 / x20,10,10

-Front raises: 20 x20,5,10 / 15,5,8

-Rear delt with blast straps: x14,6,8 / x10,5,8

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Rick Walker

Currently out of town and training at a Fitness 19. Decent place with lots of good equipment and only $10 for 2 days. Planet Fitness wanted $20 a day even though they are running a $10 a month promotion??? I was hoping to get tossed out of there, but ah well. Its nice to use the hammer strength and iso equipment now and then to really hammer the muscles in a different groove. Did bis and tris yesterday and will hit back and chest this morning. Back to the dungeon of pain on Sunday!

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Rick Walker

Back from being out of town. Let me say, if you ever have to travel to Michigan and you are in the Livonia area, hit up Fitness 19. The Powerhouse in the area is gone so I was on a mad search to find a gym that wouldn't gouge me for a 2 day pass. Planet Fitness wanted $20 a day despite advertising $10 a month membership fee??? I wanted to go in and see what all the hubbub was about with the lunker bells and such, but I told the guy on the phone he must be out of his mind if he thinks $20 a day is a good rate!! SNAP Fitness was my next stop. Sadly, they are open 24-7 so you need a key card and no one is working a desk, so I stood there like a lost dog looking in the fishbowl while the members of the gym looked out at me, then got back in the car and headed on down the road to continue my quest.

Enter Fitness 19. Walked in and the guy at the desk said, "Just give me $10 for 2 days and we will call it good". I knew I found a good gym. They had everything from rows of cardio to Hammer Strength Equipment to plate loaded pin machines. And they had a ton of free weight, dbs up to 120, and plates galore. I got a great bis and tris workout on day 1 and hammered back and chest on day 2.

Their normal rate is $5 a month for members and they are right across the road from planet fitness. Why you would ever go to planet fitness when you have this Nirvana right across the road is beyond me. Back to the garage of pain and doom today! LEG DAY at 11!!!!

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Rick Walker

-Squats: 330x5, 340x4, 350x3, 360x2, 370x1

-Belt squats: 150 x60 secs, x60 secs, x60 secs

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Rick Walker

-EZ bar curls: 100 x10,5,5 / 12,6,6 / 11,5,6

-Reverse grip pushdowns: 110 x9,4,3 / 10,3,4 / 90 x12,5,4

-Hammer Curls with atomgripz balls: 70 x9,3,5 / 7,4,4

-OH ext: 80 x 11,2,5 / 12,3,5

-Cable preacher curls: 50 x10,4,5 / 9,5,5

-Blast strap bodyweight ext: x9,5,4 / 8,5,3

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Rick Walker

PM workout:

-1 arm db preacher curls: 25 x 5 sets of 20 each arm.

- OH ext with cable: 40 x 5 sets of 20.

10 mins start to finish.

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Rick Walker

-20 degrees this morning. I got a nice wall mounted electric unit that blows heat via a fan and it has been very nice in the garage of doom!

-Bench Press: we did the 10 reps, 10 breaths, 9 reps, 9 breaths, etc. down to 1 and back up to 10. Hard as hell. 165 x19,9,8, 155x7, 145x6, 135 x5,4,3,2,1,1,2,3, 115 x4,5,6,7,8,9,10. Smoker for sure. Chest was blown up. Training partners were hating it!

-Chest supported row: 190 x10,2,3 / x6,2,3 / x6,2,3.

-Incline bench machine: blue band stretched under machine and up to collars, 90 x5,2,2 / 5,1,1.

-Inverted rows: feet on bench, x11,4,4 / x10,4,5.

-Blast strap flies: x15,5,5 / x10,4,5

-1 arm row: 90 x 20,5,5 each arm / x16,5,5 each arm.

Will hit another high repper tonight.

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Rick Walker

-Deadlifts: 395x5, 410x4, 420x3, 430x2, 440x1. Conventional, no belt. Got a wild hair and threw some 20kilo plates on for 528x1 no belt. Came up smooth and snappy. Saw Eric was pulling some heavy weight so I couldn't lag behind!!!

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Tom Scibelli

-Deadlifts: 395x5, 410x4, 420x3, 430x2, 440x1. Conventional, no belt. Got a wild hair and threw some 20kilo plates on for 528x1 no belt. Came up smooth and snappy. Saw Eric was pulling some heavy weight so I couldn't lag behind!!!

Strength is coming back quick!

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Rick Walker

Form is getting better. I am a very technical puller...i dont just grip and rip. Every rep looks the same regardless of the weight.

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Rick Walker

-Machine Military Press: 200x10,4,4 / 220x5,1,2 / x5,1,2

-Cable shrugs: 290x20,10,10 / x20,10,10 / x20,10,10

-Seated side raises: 45 x8,4,4 / Standing x10,5,5

-Farmer shrugs: 340 x20,10,10 / x20,10,10

-Seated front raise: 25 x10,5,7 / x8,5,6

-1 arm shrugs: 140 x20, 20, 20 each arm.

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Rick Walker

-Belt squats: 170 + blue band around squat belt and stretched down to feet. x10,5,5 / x10,5,5 / x13,5,5. Got a second wind on the third set and was able to grind out a few more reps. The band adds a tremendous amount of tension.

-Glute-hams: x10,5,5 / x10,5,5.

-DB lunges: 60s x13,5,5 each leg / x12,5,5 each leg.

Had to cut it short, one of my training partners has elderly parents and his mother hasn't been doing well.

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Rick Walker

-Curls: drop sets. Only rest was stripping the weight off.

Set 1: 100x10, 95x6, 90x5, 80x5, 70x5, 60x5, 50x5, 40x8, 30x15.

Set 2: 100x15, 95x6, 90x5, 80x5, 70x5, 60x5, 50x5, 40x10, 30x15

Set 3: 100x15, 95x6, 90x5, 80x5, 70x5, 60x5, 50x6, 40x10, 30x15

-Skull crushers: drop sets. Only rest was stripping weights.

Set 1: 100x8, 95x3, 90x3, 80x3, 70x4, 65x5, 50x6, 40x10, 30x20

Set 2: 100x9, 95x3, 90x3, 80x3, 70x4, 60x6, 50x6, 40x10, 30x20

Set 3: 100x6, 95x2, 90x3, 80x3, 70x3, 60x4, 50x6, 40x8, 30x15

-Cable face curls: 80 x10,5,5 / x10,5,5

-1 arm reverse grip push downs: 20 x10, x10, x10.

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Rick Walker

-Bench Press: 205x7,2,3 / x7,2,3 / x6,2,3.

-Behind the Neck pulldowns: 150x10,4,5 / x12,5,4 / x8,4,4.

-Incline bench machine: 240 x7,2,3 / x7,2,2.

-Low rows: 180 x10,5,5 / x10,5,5.

-Blast strap incline flys: x20,6,6 / x16,7,6.

-Pullovers: 70 x10,4,5 / x8,3,4.

I am down 6 pounds in a week just from diet changes alone. Strength is still going up. That is a good indicator that I am losing fat weight and not muscle. As long as I keep adding weight or reps I will maintain or build muscle while I strip off fat.

My good friend and training partner had his mother pass away yesterday after suffering a stroke, going through surgery to remove clots, and suffering a major brain bleed. My workouts this week are dedicated to him. He is an outstanding man, outstanding father, and outstanding roll model. My heart is heavy for his loss.

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Rick Walker

-Machine military press: blue band + 150 x7,2,3 / x6,2,1 / x5,1,2

-Shrugs: 455 x10,x10,x10

-1 arm side raises: 15 x22,10,10 right and left arm. 20 x12,7,7 right and left arm.

-Farmer shrugs: 360 x20,10,10 / x20,10,10

-Cable front raises: 20 x10,7,6 / x8,6,5.

Late workout. Had to pick up 2400 pounds of coal in the truck and unload it into my bin in the garage shovel by shovel load. Went fast and blew my shoulders and traps up, so this workout was pretty rough.

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Rick Walker

-Squats: belt only, 340x5, 350x4, 360x3, 370x2, 380x1. All nice and smooth. My form is getting more dialed in each time I back squat. Weights are feeling good on my back and out of the hole.

-Belt squats: used a super wide sumo stance, toes pointed out. Wanted to focus all the work on the hips as double squatting in one day has been flaring up my knee tendonitis. 150 x15,5,6 / x15,5,5 / x15,6,5. Really felt it in the hips as I went below parallel and concentrated on pushing the feet out on thee floor.

Had to stop there. Have to go to my friend's mom's viewing this afternoon and my other training partner has a kid with the stomach flu so he left early to go pick him up from school.

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Rick Walker

-Cable preacher curls: 60 x10,4,5 / x9,3,4 / x8,3,4

-Cable OH Ext: 65 x12,6,5 / 75 x9,3,4 / 9,3,5

-1-arm concentration curls: 30 x12,6,6 EA / 35 x10,5,5 EA.

-OH Ext: 90 x9,4,5 / x10,4,5

-Standing alt. dumbbell curls: 45 x13, 6, 6 / x9,5,5

-Standing bodyweight ext in blast straps: x11,5,6 / x8,4,5

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