Push Day 11 Weeks Out from the Arnold Classic | Nick Walker

I’m officially 11 weeks out from the Arnold Classic, and today was a full push day—focused on getting stronger, staying healthy, and continuing to improve without doing anything stupid this close to the show.

This session covers everything from heavy presses and high-rep rear delts to real talk about nutrition timing, supplements, recovery, and why ego lifting has no place in my prep. We also get into random gym conversations, movie debates, and the mindset it takes to train hard while keeping longevity in mind.

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⏱️ Timestamps

0:00 – Movie talk & bad reviews
1:00 – Long movies, entertainment value & Lord of the Rings
2:01 – Bad Boys rankings
4:00 – Game of Thrones & Stranger Things
6:32 – Push day starts
6:44 – Heavy pressing (220 x 12)
7:18 – Hoodie fit & physique changes
7:23 – Childhood crushes & favorite actresses
10:46 – My thoughts on reverse bands
12:42 – Heavy machine pressing & strength progress
14:47 – Small weight jumps & progressive overload
16:41 – Training in NJ vs Vegas & gym crowds
18:55 – Training late to avoid distractions
22:17 – Working sets continue
23:21 – How I structure my pre-workout meals
26:18 – Supplement talk: NAD, dosing mistakes & lessons learned
29:00 – Key takeaway: start small, find your sweet spot
30:55 – Cable rear delts
32:08 – Rear delt training tips (lighter weight, higher reps)
36:48 – Why higher reps are helping my physique grow
39:55 – Arm training & protecting my elbows
43:13 – Strength check-in
45:50 – High-rep pressing (100s x 15)
46:11 – Chains, dips & bodybuilding throwbacks
48:01 – Pull-ups & dips as staples
49:05 – Dips to finish chest
49:34 – Post-workout physique update
50:16 – 11 weeks out mindset & staying ahead of prep

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Big takeaways from this workout:
• Heavy doesn’t mean low reps
• Rear delts grow with tension, not ego
• More food, more weight, more supplements isn’t always better
• Longevity matters more than one workout
• If it’s working, don’t overthink it 👉 Drop a comment

Filmed/Edited By: Raj
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