Nick Momrik's Fitness Logs

Yesterday we walked 9 holes in the afternoon heat and this morning we played almost an hour of pickleball.

Back

4 Sets

• 5 Deadlifts (165) / 12 Hip Bridges (40)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (85#)
• 3xSuitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue) down
• 8 Lat Pulldown (115/82#)

4 Sets

• 8 Seated Cable Rows wide grip bar (104/76#)
• 3×12 DB Dead Bugs (12# DBs)
• 3×12 OH Crunches (2×12# DBs)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 DB Pull Throughs (50/35)

Conditioning

5 Rounds – 50s work / 10s transition

• Twisting Box Jumps (12”)
• Push-ups
• Machine
• Side MB Slams (10#)
• Curtsy Lunges
• Burpees
• Plank

I was on the rower and B was on the TrueForm. After the first round I switched from the step burpees to real ones.

Arms

3 Sets

• 10 Reverse Grip Curls (15/12)
• 10 Tricep Pulldowns (rope, 60/43)

3 Sets

• 10 In/out Hammer Curls (20/20)
• 10 Skull Crushers (25/20)

Mobility

2 Sets

• 12 Hip Opener Get-ups
• 10/10 Half-kneeling Rotation w/ Arm Reach Behind

2 Sets

• 10/10 Coiling Slide Backs (red band)

Got these from a Golf Digest.

I mowed the lawn earlier today.

Cardio / Warm-up

• 4:00 TrueForm Walk
• 2:00 / 2:00 TrueForm Walk Sideways
• 2:00 TrueForm Walk Backwards

Legs

• 5x 5 Back Squats 135# / 40s Wall Sit (30#)
• 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

• 16 Lunges (15/35# DBs)
• 8 RDL (85#)

I added some dumbbells to the lunges today, but started easy. We jumped 20# on the Romanian deadlifts.

3 Sets

• 8 Weighted Step-ups (20″, 25/20# DBs)
• 8 Box Jumps (20″)

3 Sets

• 8 Sumo KB Deadlifts (53/70#)
• 10/10/10 Calf Raises (40/35#)

I went up to 53 from last week’s 35 pound kettlebell.

Abs

3 Sets

• 20 OH March (25/20# DBs)
• 20 DB Twists (15/12# DBs, hands under chin)
• 10/10 Wood Chop (15/12# DB)

5 Sets

• 5 Bench press

B’s working sets were at 95. I went 10×45, then 5x 75-95-125-145-165-175-185-195.

• 4×12 Incline DB Bench Press (40/25)
• 3×10 Banded up rotations 

4 Sets

• 6 Shoulder Press (55-75-85-95-105 / 55)
• 20 Golf Shaft/Stance Rotations

4 Sets

• 12-14 Banded Fly
• 15 Lateral raises (10/8)

3 Rounds

• 1:00 Plank
• 30 Reverse Crunches
• 30s/30s Side Planks
• 30 Mountain Climbers
• 2:00 Cardio

B was on the TrueForm and I was on the rower.

On Sunday afternoon we talked 9 holes and I walked 18 yesterday.

Cardio / Sprints

• 3:00 Slow
• 1:00 Fast
• 2:00 Slow
• 8 Rounds
  • 30s Fast
  • 30s Slow
• 2:00 Slow
• 1:00 Fast
• 3:00 Slow

Power

4 Sets

• 4/4 Single Leg Side Box Jumps (12″)

4 Sets

• 4/4 Half-kneeling Partner MB Throw (10#)

4 Sets

• 4/4 Reverse Lunge, Step-up, Jump (12″)

4 Sets

• 4/4 Pitch & Punch (CS Blue)

4 Sets

• 6/6 Staggered Ball Slam (10# MB)

That was a lot of fun!

There has been a whole lot of soreness, but I’m glad to be back on the right path. All pop is gone from the house and I just weighed in at 219.9 after finishing this workout. Time to lead back out.

Warm-up / Cardio

10:00 TrueForm Walk

Back

4 Sets

• 5 Deadlifts (155) / 12 Hip Bridges (30)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (85#)
• 3×50/50m Suitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue)
• 8 Lat Pulldown (115/82#)

4 Sets

• 8 Seated Cable Rows (wide grip bar, 104/71-76-76-76#)
• 3×12 DB Dead Bugs (12#)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 DB Pull Throughs (50/25)

Circuit Training

5 Rounds – 50s work / 10s transition

• Twisting Box Jumps (12″)
• Push-ups
• Machine
• Side MB Slams (10#)
• Curtsy Lunges
• Burpees
• Plank

Arms

3 Sets

• 10 Reverse Grip Curls (15/12)
• 10 Tricep Pulldowns (rope, 60/48)

3 Sets

• 10 In/out Hammer Curls (15)
• 10 Skull Crushers (15)

I skipped this final superset

Mobility

3 Sets

• 12 Hip Opener Get-ups
• 8/8 Bulgarian Split Squat Rotations (10# MB)
• 8/8 Half-kneeling Rotation w/ Arm Reach Behind

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A post shared by Kyle Vassallo (@vassallo.golf)

I’m back! After only one gym workout since April 10th, I was finally back in the garage today. We went to Dublin for a week, then I was up to Belfast for a week with work, then I came down with COVID on the trip home, and when I finally recovered Brandi got it. We did walk 9 holes of golf in Ireland and did a whole lot of walking. Last Wednesday, when I thought I was feeling better we went for almost an hour walk and it set my recovery back by over a day. I walked 18 holes on Monday and Thursday this week and we went for about a 3.5 mile walk on Wednesday.

Cardio / Warm-up

10:00 BikeErg

Legs

• 5x 5 Back Squats / 40s Wall Sit
• 4x 10/10 Banded Rotation w/ Hip Drive

I did the wall sits and didn’t add a dumbbell since I haven’t lifted anything in weeks.

4 Sets

• 16 Lunges (35# DBs for B)
• 8 RDL (65#)

I didn’t use weights for the lunges.

3 Sets

• 8 Weighted Step-ups (20″, 20# DBs)
• 8 Box Jumps (20″)

3 Sets

• 8 Sumo KB Deadlifts (35/70#)
• 10/10/10 Calf Raises (40/35#)

I was the lighter one on the deadlifts for lower risk.

Abs

3 Sets

• 20 OH March (25/20# DBs)
• 20 DB Twists (15/12# DBs, hands under chin)
• 10/10 Wood Chop (15/12# DB)

3 Sets

10 Seated DB Shoulder Press 14kg

12 Tricep Kickbacks 6kg

3 Sets

10/10 Kroc Rows 22kg

12 Hammer Curls 10kg

3 Sets

10 DB Pullovers 18kg

10 DB Bench Press 22kg

3 Sets

20/20 OH March 16kg

10/10 Side Bends 16kg

Walked 18 on Monday and Wednesday, but didn’t workout on Tuesday because Brandi was sick for a few days.

Warm-up / Cardio

10:00 BikeErg

Lifting

4 Sets

• 12 Deadlifts (165) / 12 Hip Bridges (40)
• 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

• 12 Pendlay Rows (65)
• 12 Tricep Pushdowns (65/43)

I forgot about setting up a bar for the rows so it was easy to use B’s.

4 Sets

• 10/10 Standing Banded Woodchops (CS blue)
• 12 Underhand Lat Pulldown (104/71)

4 Sets

• 12 Seated Cable Rows (handles, 98/76)
• 3×12 DB Dead Bugs (12)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 DB Pull Throughs (50/25)