Jump to content

Post Surgery Log


Rick Walker
 Share

Recommended Posts

-Bench press: 215 x6,2,3 / x6,2,2 / x5,2,3.

-Behind the neck pulldown: 160 x12,4,6 / x10,4,5 / x10,4,4.

-Machine incline bench: 260 x5,2,2 / x5,2,3.

-Low row: 200 x10,4,4 / x10,4,5

-Blast strap flys: x20,7,7 / x20,7,7

-Standing pullovers: 80 x8,4,4 / x8,4,4

Got my bro back. He is going through it after the sudden loss of his mother so it is good to get him back slinging the iron. He benched 305 for 10 so he hasn't lost much!

  • Like 1
Link to comment
Share on other sites

-Machine military press: 220 x7,1,2 / x6,1,2 / x6,1,2

-Cable shrugs: 310 x20,10,10 / x20,10,10 / x20,10,10

-1-arm side raise: 20 x20,8,9 each arm / 25 x10,8,8 each arm.

-Farmer shrugs: 320 x20,10,10 / x20,10,10.

Deadlifts later in the day.

Link to comment
Share on other sites

-Deadlifts: 410x5, 420x4, 430x3, 440x2, 450x1. No belt. Smooth as silk.

  • Like 1
Link to comment
Share on other sites

Farmers shrugs should be 380 not 320.

Link to comment
Share on other sites

First workout with a major migraine. Held off as long as I could.

-Belt squats: wide stance, 160 x15, 5, 6 / x15, 5, 6 / x15, 5, 6. Blasted my hips and glutes. Made the headache way worse.

-Leg curls: 50 x20,10,10 / x15,8,8 / x10,5,5.

Done. Logo is back from the graphic artist. Badassery is the only word that does it justice. Website is being worked on. Will start taking orders for shirts soon. Probably going to run about $15 a shirt for quality.

I meet with the local graphic artist next week to see about getting the red beast, aka F-150 sitting on 33s wrapped with my logo. Things are moving at a good speed and I expect to be busy come the spring.

  • Like 2
Link to comment
Share on other sites

Bis and tris were done at my bud's house on his weird machine. It is a new age Bowflex with plastic weights you lock in that have bands in them. Gave me an incredible pump but I have no idea how much weight I was using. I do know that it must be effective because he benches over 400 pounds and before he started coming to my basement gym he used this machine exclusively for 2 years.

Link to comment
Share on other sites

-Plate loaded machine bench: 230 x15 full reps, 6 negatives, 1 iso hold / x15 full reps, 4 negatives, 1 iso hold / x13 full reps, 4 negatives, 1 iso hold

these were super setted with

-Behind the neck pulldowns: 170 x10, 7 negatives, 1 iso hold / x9, 4 negatives, 1 iso hold / x8, 4 negatives, 1 iso hold.

The rest was all supersets, no rest in between exercises.

-Inc DB press: 50s x 60 seconds, x 60 secs

-Flat bench blue band flys: x60 secs / x60 secs

-Standing cable pullovers: 60 x60 secs / x60 secs

-Inverted pullups: x60 secs / x60 secs

-Plate loaded decline bench: 230 x60 secs / x60 secs

-Flat bench blue band flys: x60 secs / x60 secs

-Low row: 150 x60 secs / x60 secs

-Blast strap reverse fly: x60 secs / x 60 secs.

2 of us did this in under 90 minutes. In the red the whole time. Time for a dinner out with good friends. Lots of meat and great friends!!!! That is another key to aging well, good friends by your side who accept you for you, no matter how crazy you are!

Link to comment
Share on other sites

-Plate loaded military press machine: drop sets,

220x8, 210x2, 190x3, 170x4, 150x3, 100x8, 50x12

220x6, 210x1, 190x3, 170x3, 150x3, 100x6, 50x12

220x5, 210x1, 190x2, 170x3, 150x3, 100x8, 50x12

-Shrugs: 475 x10, x10, x10

-Head harness, front and back: 55 x15, x15, x15

-1-arm side raise: 30x12, 25x10, 20x10, 15x12, 10x15 2 times through each arm. This burned something fierce!

-Farmer shrugs: 410 x20, x20, x20

-Side neck with head harness: 35 x15, x15, x15 each direction.

Didn't get to bed till after midnight, got up at 0450 and had my son to the indoor batting cages by 0545. Caught a 1 hour nap around 2-3. Will sleep hard tonight after a nice dinner with the wife and kids.

Link to comment
Share on other sites

-Squats: belt only, 350x5, 360x4, 370x3, 380x2, 390x1. Smooth. Little to no strain in the head. I have a belt that Mike Rinderle gave me that is a ratchet design and that thing gets tight and really helps me stay upright in the hole.

-Belt squats: 150x10, 170x10, 190x10, 200x10. Wide stance. Touched weight to ground on every rep so was below parallel.

-Leg curls: 66 x20, x14, x14

-Leg extensions: 101 x20, x20, x20

-DB lunges: 60s x10, x10 each leg.

  • Like 1
Link to comment
Share on other sites

-EZ bar curls: pyramid sets, resting only to strip weight.

90x10, 100x10, 110x10, 100x10, 90x10

90x8, 100x8, 110x8, 100x8, 90x8

90x6, 100x6, 110x6, 100x6, 90x6

-Incline skill crushers: pyramid sets, resting only to strip weight.

80x10, 90x10, 100x10, 90x10, 80x10

60x10, 70x10, 80x10, 70x10, 60x10

60x10, 70x10, 80x10, 70x10, 60x10

-Seated cable curls: 50 x10, x10

super set with

-Standing DB alternating curls: 45 x10, x10

-Push downs: 110 x10, x10

super set with

-Standing bodyweight ext: x10, x10

-Seated cable curls: 60 x10, x10

super set with

-Standing DB alternating curls: 45 x10, x10

-Push downs: 110 x10, x10

super set with

-Standing bodyweight ext: x10, x10

Link to comment
Share on other sites

-Flat bench drop sets: 245x2, 195x3, 145x7, 95x20 / 245x2, 195x6, 145x10, 95x20 / 245x2, 195x3, 145x5, 95x15. Was happy to get 245 for doubles, nearly got triples but missed right at the top. Hard for me to keep my bench going up when they are constantly opening up my chest. I think I have maybe 3 years of battery life on my current device and I will be out of commission again for months with no upper body work.

-Pulldowns with atomgripz bombs, drop sets: 170x7, 150x6, 130x3, 110x3, 90x5 / 170x7, 150x4, 130x3, 110x3, 90x4 / 170x6, 150x3, 130x3, 110x3, 90x3

-Incline machine bench: 230 x10, x10

superset with

-Band flat bench flys: x10, x20

-Face pulls: 60 x10, x10

superset with

-Bent over rows: 180 x10, x10

-Blast strap flys: x10, x10

superset with

-Band flys against wall: x10, x20

-Standing pullovers: 60 x15 / 80 x9

superset with

-Seated low row: 60 x20 / 130 x10

Another burner. In the red zone the whole way. While we were supersetting we never rested. From one exercise to the next and back again.

Link to comment
Share on other sites

-DB side raises: pyramid sets, 25x12, 30x12, 45x12, 30x12, 25x12 / 25x10, 30x10, 45x10, 30x10, 25x10 / 25x8, 30x8, 45x8, 30x8, 25x8. This was freaking hard.

-DB Overhead presses: 50x15, 60x12, x15, 50x20.

-Partial side raises: 30s x20, x20, x20
superset with
-Partial side/front raises: 30 x20, x20, x20

Take the dumbbells and hold them about 6 inches or so from your body, then move them about 4-6 inches. It maintains the pressure on the muscle the whole time. Really smashes them.

-Heavy bag strikes: holding 10s, x40 strikes, x60 strikes, x80 strikes. Blows the shoulders up.

-Deadlift: 420x5, 430x4, 440x3, 450x2, 460x1, heavy set 548 x1. No belt.

http://youtu.be/383wICbePxg

Link to comment
Share on other sites

Finally remembered how to embed the vids. Sorry guys. This is last nights session.

Link to comment
Share on other sites

Jesup Bar. Thicker than a Texas power bar. Not much give at all!

Link to comment
Share on other sites

Jesup Bar. Thicker than a Texas power bar. Not much give at all!

That seems like a great bar to deadlift on, because it will make any bar in competition seem easy
  • Like 1
Link to comment
Share on other sites

I think that is why my son was able to smoke 203 at his meet, it was a slightly thinner bar with some give. This bar is rock solid and cheaper than the Texas Power Bar.

  • Like 1
Link to comment
Share on other sites

Pretty form, Rick. You can just tell when you set up to pull that you know what you're doing. Did you have to work much on perfecting your technique, or did your excellent leverages more or less make technique automatic for you? If you ever think of it, I'd like to see a video from a side angle.

I bet a lot of guys would appreciate seeing that 705 you smoked in the 242s. Do you have a link?

  • Like 1
Link to comment
Share on other sites

Pretty form, Rick. You can just tell when you set up to pull that you know what you're doing. Did you have to work much on perfecting your technique, or did your excellent leverages more or less make technique automatic for you? If you ever think of it, I'd like to see a video from a side angle.

I bet a lot of guys would appreciate seeing that 705 you smoked in the 242s. Do you have a link?

Eric- I have worked my form into the ground over the years. In the early 2000s I used to be an all back grip and rip puller. I stalled out at about 560 and couldn't figure out why, so I dropped the weight and broke down every aspect of my form until I was maximizing my leverages and started really utilizing my much stronger legs to get the bar moving and learning how to increase speed instead of grinding.

Sadly, I no longer have footage of my 700 pull we did for Beatty's contest. When I went through my divorce in 09' I got rid of a lot of videos from Youtube and my Myspace Page as accusations were being thrown around by my not so nice ex-wife. She knew what she was dishing out of her pie hole was lies but she wanted to drag me through the mud as much as possible. I do still have my 675 at 217 pull up as this was done in contest and in the drug free division.

  • Like 2
Link to comment
Share on other sites

-Wide stance belt squats: 200x10, 215x10, 220x10, 255x10. Video explains our set-up and shows the 200 and 215 set.

https://www.youtube.com/watch?v=z0c-j97Ma5w&feature=youtu.be

-Leg curls: 71 x15, x15, x15

-DB leg ext: 53.5 x20, 63.5 x20, x20

-1-legged leg curls: 36.5 x15, x15, x15

Will be getting cortisone shots in my patellar tendons on the 5th. Have a touch of the extremely painful tendonitis. When I squat it feels like a lightening bolt is shooting down my tibia!

Link to comment
Share on other sites

Great video Rick! I think these things are the bees knees for assistance work. Hope your tendonitis clears up.

  • Like 1
Link to comment
Share on other sites

It is an ongoing thing when I start squatting. Decided instead of dealing with the pain and ice all the time, I am just gonna go get the needle.

Link to comment
Share on other sites

Have you looked into prolotherapy? A lot of my armwrestling friends up here have had good success with it.

  • Like 1
Link to comment
Share on other sites

I will ask my doc about it when I have my appointment. Looks interesting.

  • Like 1
Link to comment
Share on other sites

-Bench cable curls: seated on incline bench, attach bar to low row on pulldown, sit back into the bench, and curl. It sort of feels like using an arm blaster. 60 x10, 5 negs, 1 iso hold / 60 x8, 4 negs, 1 iso hold, / 60 x8, 4 negs, 1 iso hold.

-Incline extensions with cable- same set as above except you turn the bench around to do the ext: 60 x10, 4 negs, 1 iso / 11, 4 negs, 1 iso / 10 4 negs, 1 iso.

-1 arm concentration curls with cable: 30 x12, 35x12

super set with

-Alt db curls: 45 x10, x10

-Elbows out ext: 45 x10, 50 x10

super set with

-1-arm pushdown with Atomgripz bomb: 30 x10, 20x10

-1-arm preacher curls: 30 x15, 45 x10

super set with

-Band curls: x10, x10

-2-arm Atomgripz pushdowns: 80 x9, x8

super set with

-Standing ext: x10, x8

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

 Share

×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.