Nick Momrik's Fitness Logs

Legs

4 Sets

• 6 Back Squat (35-85-105-125-145 / 35-65-85-105-125)

3 Sets

• 10 Stiff-leg Deadlift
• 105-125-125 / 105-105-125

3 Sets

• 8-8 DB Side Step-ups (45 / 30-35-35)
• 8 Seated Leg Extensions (13-13-14 / 7)

3 Sets

• 6-6 Bulgarian Split Squats (30-35-35 / 25)

Abs

3 Sets

• 10 OH Leg Lifts (35/25)
• 8-8 Plank Saws (15/10)

Yesterday I walked 18 holes.

Back

4 Sets

• 4 Hex Bar Deadlift (60-100-150-170-190)

3 Sets

• MAX Strict Pull-ups (10/6)

3 Sets

• 10 Reverse Grip Pulldown (9/6)
• 10 Incline DB Row (40/25)

3 Sets

• 10 Straight Arm Pulldown (4-4-5 / 2)
• 10 Incline Back Fly (30/20)

Abs

3 Sets

• 10 OH Reverse Crunch
• 10 OH Toe Tap
• 20 Bicycles
• 20 Superman Flutter Kicks

I used a 35 pound dumbbell.

On Sunday we walked 9 holes and played pickleball. Yesterday I walked 18.

Legs

4 Sets

• 6 Back Squat
  • Nick: 35-85-105-125-135
  • Brandi: 35-65-85-105-125

3 Sets

• 10 Stiff-leg Deadlift (105)

3 Sets

• 8-8 DB Side Step-ups (40-40-45 / 30)
• 8 Seated Leg Extensions (12-12-13 / 7)

3 Sets

• 6-6 Bulgarian Split Squats (30 / 20)

Abs

3 Sets

• 10 OH Leg Lifts (35/25)
• 8-8 Plank Saws (15/10)

Walked 18 yesterday.

Chest & Arms

3 Sets

• 10 Low to High Banded Fly (CS Red)
• 10 Tricep Pushdowns (4-4-5 / 2-3-3)

3 Sets

• 12 alt Incline DB Press (40-40-45 / 25)
• 8 Incline Close Grip DB Press (40-40-45 / 15)

3 Sets

• 10 DB Key Press (40-45-45 / 25)
• 10 Seated Underhand DB Front Raise (15-15-20 / 10)

3 Sets

• 12 Weighted Bench Dips (15)
• MAX Close Grip Push-up on Bench (15 / 0)

I was doing 10 push-ups each set and it was easier than last time.

Allergies kicked my ass this weekend. On Monday I mowed the lawn and we played pickleball. Yesterday I walked 18 holes.

Legs

4 Sets

• 6 Back Squat (35-85-105-125-125)

3 Sets

• 10 Stiff-leg Deadlift (105)

3 Sets

• 8-8 DB Side Step-ups (40 / 20-25-30)
• 8 Seated Leg Extensions (12 / 6-7-7)

3 Sets

• 6-6 Bulgarian Split Squats (30 / 15-20-20)

Abs

3 Sets

• 10 OH Leg Lifts (30/25)
• 8-8 Plank Saws (15/10)

I walked 18 holes both Wednesday and Thursday.

4 Sets

• 4 Hex Bar Deadlifts (60-100-150-170-190)

3 Sets

• MAX Pull-ups (8/4)

3 Sets

• 10 Reverse Close Grip Pulldowns (9 / 5-6-6)
• 10 Incline DB Rows (40/25)

3 Sets

• 10 Straight Arm Pulldowns (4 / 2-2-3)
• 10 Incline Back Fly (30 / 15-20-20)

3 Sets

• 10 OH Reverse Crunch (30/25)
• 10 OH Toe Touch (30/15)
• 20 Bicycles
• 20 Superman Flutter Kicks

Was gone for a week and cut the lawn yesterday.

4 Sets

• 10 Low to high banded fly (CS red)

4 Sets

• 12 alt Incline DB press (40 / 25-20)
• 8 DB close grip DB bench press (40 / 20-15)

4 Sets

• 10 DB Key press (40/25)
• 10 Seated underhand DB front raise (15/10)

4 Sets

• 12 Weighted bench dips (15)
• Close grip push up on bench (to failure)

Yesterday we played pickelball.

Lower Body Strength

5 Sets

• 6/5 Back Squats
  • N: 35-85-115-145-165-185
  • B: 35-85-115-135-140-140

3 Sets

• 10 Leg Extensions (10-10-11 / 8)
• 10/10 Standing plate hip lift (35-35-40 / 35)

12:00 AMRAP

• 10 KB Swings (53/45)
• 10 Box Jumps (24/18”)
• 10 DB C&J (30/15)
• 20 Lunges
• 10 Slam Ball Slams (15/14)

I got through 4+20.

Core

3 Sets

• 10-10 Pallof Press (CS blue)
• 10 Hanging Knee Raises

Upper/Lower Strength

4 Sets

• 6 Barbell Rows
  • N: 45-85-105-115-125 (underhand)
  • B: 45-65-85-90-90

3 Sets

• 12 Lat Pulldown (9/5)
• 10 DB Incline Press (50 / 25)

Arms

2 Sets

• 12 DB Preacher-Style Curl (elbows braced on inside of thighs, 25/15)
• 10 Cable Tricep Extensions (3-4 / 2)
• 10 DB Zottman Curl (supinate up, pronate at top, slow lowering, 20/15)

Core

3 Sets

• 10/10 Side Plank DB Reach Throughs (10/8)
• 12 DB OH Leg Lifts (25)
• 20 Plank Hip Dips

It was a busy weekend. Yesterday I walked 18 holes.

5 Sets

• 5 Shoulder Press
  • N: 35-80-100-110-120-130
  • B: 35-55-65-65-65-65

3 Sets

• 7/4 Strict Pull-ups
• 10 Landmine Romanian Deadlift (35 + 60-80-90 / 60-80-60)

3 Sets

• 10 Curl-ups w/ pause
• 20 Deadbugs (8/5# DBs)
• 10-10 Single-leg Glute Bridges
• 12 Birddogs w/ pause