August 2020 – Page 2 – Nick Momrik's Fitness Logs

Back is Starting to Feel Better

No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.

Warm-up

6:00 BikeErg (2,784m)
80’ Lateral Monster Walks
80’ Monster Walks

Arms

3 Sets

12 Zottman Curls (25# DBs)

3 Sets

12 Barbell Curls (65#)

3 Sets

12 Incline Hammer Curls (30# DBs)

3 Sets

12 Tricep Push (Pull?) Downs (reverse grip, 50#)

Used the short spinny handled bar that came with the Gympac.

3 Sets

12 Tricep Push Downs (rope, 50#)

3 Sets

12 Combo Shoulder Raises (In and out, 15# DBs)

Held the dumbbell with the head pointing to the sky.

3 Sets

10 Upright Rows (30-35-40# DBs)

Conditioning

15:00 AMRAP

200m Run
12 Push-up + knee tuck
12 Seated Leg Tucks
12 Hollow Rocks

Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.

Literally Got Bit

I was wide awake from about 3:30 to 5 last night because my back was not comfortable. Moving was rough this morning, but it really loosened up as I worked on projects around the house. It was quite the day. When I went to borrow a truck, I got bit by a fucking dog!

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I needed the truck because I bought a fine piece of fitness equipment form the mid-80s!

Ended up working out close to 5pm and just took it easy today to try and let my back recover.

Conditioning

E4M – 32:00

30 Reverse Lunges
10 Seated DB Shoulder Presses (35# DBs)
BikeErg

This felt really good and I went 9,593 meters. Good sweat sesh!

I doubt I’ll feel good enough to golf tomorrow, but I can hope.

Moving Gingerly

My back is tender, sore, and tight after the tweak. Out in the garage at 9:30.

Conditioning

25:00 BikeErg

Went 12,515 meters and felt good, increasing the pace over the time. I really feel good on the bike during these longer sessions.

Back

3 Sets

12 Decline Lat Pulldowns (100#)
12/12 Kroc Rows (on Parallette, 35# KB)

3 Sets

12 Barbell Pullovers (45#)
16 alt Renegade Rows (50# DBs)

5 Sets w/ Drop Sets

8 Incline DB Back Flies (50#)
4 Drop Sets (45-40-35-30#)

Last time, on July 5th, I did 10-8-8-12 with 5# less per set. Today I did 8-8-8-10 for the drop sets. It sucked right from start with the 50 pounders.

Chest

Warmed up by doing 12 supinated bench press with 65# loaded.

3 Sets

12 Supinated Bench Press (135#)
MAX Diamond Push-ups (16-14-12)

The push-ups were the movement that aggravated my back the most if I wasn’t keeping a solid position.

3 Sets

8/8 Single Arm DP Bench Press with hold
8 DB Bench Press

I used 40-45-45# and would not have made it with 50# dumbbells.

Tried to do some of the core movements and they didn’t feel good, so we skipped core work again. Maybe we’ll do some tomorrow at the track.

I Was the Nail

Yesterday I walked 18 holes. My ass has been sore from the back rack reverse lunges. Worked out at 4pm today.

Warm-up

10:00 BikeErg (4,665m)
80′ Lateral Monster Walks (ankles)
80′ Monster Walks (ankles)
20 PVC Passes
5 Power Cleans (45#)
10 Front Squats (45#)
5 Push Jerks (45#)
10 Kip Swings
3 Power Cleans (95#)
6 Front Squats (95#)
3 Push Jerks (95#)
6 Kip Swings

I used the black band today since the hip circle is awkward to walk with around my ankles.

Conditioning

Almost “Hammer”
5 Rounds, each round for time

5 Power Cleans (135#)
10 Front Squats (135#)
5 Jerks (135#)
20 Pull-ups
1:30 Rest

Being a hero workout you have to suspect this would be bad. I underestimated it and went out too hot. My times for the first four rounds were 1:34, 1:43, 1:59, and then holy fucking shit 3:48!! I clearly died in round four. After nine reps in the final round my back popped and I was done for the day. FUCK!

I went unbroken on the barbell with 7-7-6 pull-ups for three rounds. In the fourth I did single cleans, took a break after 6 front squats, and almost missed the first jerk so I had to drop the bar and rest again. I started with four pull-ups and took so much rest between sets of twos to get the rest of the way. I thought about quitting right there and should have, which would have saved my back for another day.

I went down in to the reset position on the ground for a few minutes as has become the norm whenever this happens now. After that I was walking around and it didn’t feel bad, so hopefully I’m ok tomorrow. Skipped the ab work.

Brutal Leg Day

Warm-up

80′ Lateral Monster Walks (ankles)
80′ Monster Walks (ankles)
10 Monster Squats
6 alt Back Rack Reverse Lunges (75#)

My hips were burning after 20 feet of the monster walks with the circle around my ankles. It’s so much worse!

Strength

4 Sets

12 alt Back Rack Reverse Lunges (125-135-145-155#)
10/10 Single Leg RDL (foot on wall, 70# KB)

Good combo. Could have gone heavier for the lunges.

3 Sets

16 alt Pistols
24 Banded Prone Hamstring Curls (red)

First time trying the banded hammy curls and they were pretty good.

Conditioning

3 Rounds

1:00 cal Bike Erg (standing, no seat, @10)
10s Transition
30s Weighted Plyo Lunges (35# DBs)
1:20 Rest

I did two lunges and holy shit! In the first round I did some bigger sets but in rounds two and three I primary did a lunge on each leg and took a second rest. So much burn in the legs! I got 26-23-24 calories and the bike and get 18 lunges each time. This was just brutal.

Midline

3 Sets

10/10 Side V-ups (5# ankle weights)
10/10 Partner Banded Rotations & Holds (blue)
10 Evil Wheels
10 OH Crunches w/ 3s pause (50# DBs)

Really good combo here too. Great training day!

Stacked Shrugs

Yesterday I had the day off work and I really needed it after a busy weekend working on projects and yard work. I walked 18 holes of golf. It was rough sleeping for the first two nights without air conditioning in my bedroom, but I slept good last night and the nights are supposed to be cooler for the next week. Out in the garage at 4 today.

Arms & Shoulders

3 Sets

Bicep Curl 21s (30# DBs)

5 Set Drop Set

8 DB Curls (35# DBs)
4 Drop Sets

I did 12-10-10-16 reps with the 30-25-20-15 respectively. Massive pump!

3 Sets

12 Incline Hammer Curls (25-30-30# DBs)

These were done with our chest on the inclined bench. Is that incline or decline?

3 Sets

12 Dumbbell Skull Crushers (30# DBs)

3 Sets

12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)

3 Sets

12 Bent Arm Lateral Raises (25# DBs)
12 DB Shrugs (50-75-75# DBs)

Had to stack a 50 and a 25 pound dumbbell on top of each other to get up to 75 pounds.

Conditioning

5 Rounds

35 Double Unders
200m Run

Got this from the Bodyweight category of Beyond the Whiteboard Fitness Level workouts because running and double unders were both movements I wanted to hit in metcons this week. I could tell the runs were going to have to be pushed in this one, so I picked it to challenge myself. Really happy with a time of 6:21, with one DU miss at 21 in the final set. This ranks in the 93rd percentile on BTWB, which is good for me considering it was basically all about the running.

Gymnastics

6:00 EMOM

Strict HSPU

I set out to get 10 each minute, knowing that was probably too high. I made 10 unbroken for two rounds, then 5-5. I was blown and not able to recover after three minutes. Went 4-2 for only six reps each minute the rest of the way.

AC-less

Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.

Fitnessed at noon today.

Conditioning

20:00 BikeErg

Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.

Chest

3 Sets

8 Incline DB Bench Press (45#)
8 Incline DB Chest Fly (25#)
8 Incline DB Bench Press (45#)

3 Sets

10/10 Dead Bug Single Arm Bench Press (50# DB)
10 Decline Push-ups

Back

3 Sets

10 Straight Arm Lat Pulldowns (60#)
10 Bent Over Back Fly (35# DBs)

3 Sets

10 Lat Pulldowns (115#)
10/10 Kroc Rows (40-45-50#, alt elbow in/out)

Midline

3 Sets

50/50m Single Arm OH Carry (50#)
30 Russian KBS (70#)
100m Sandbag Carry (100#)
12/12 Side Plank Row (cable, 30#)

This was like an old school strongman metcon. Nice change up for the core work.

3 Beat Downs

Yesterday I walked 18 holes and otherwise had a rest day. Out in the garage at 4pm today.

Warm-up

10:00 BikeErg (4,620m)
80′ Lateral Monster Walks
80′ Monster Walks
15/15/15/15 Steamboats
Squat Cleans
- 6×45
- 3×95
- 3×115
Bottom Squat Hold

Weightlifting

E2M – 8 Sets

10 Burpees
3 Squat Cleans (increasing)

I was able to keep a steady pace on my burpees and then hit the numbers I planned, which brought me to my current limit. I did 135-145-155-165-175-185-195-205 pounds. After I got through 185# I actually thought about cutting back for the last round or two. Went for it though. Felt heavy. I haven’t done a squat clean since December and it’s probably been nearly that long since I’ve done any type of heavy front squat.

Conditioning

“Legs Gone Bad Vol 2”
150x

Squat Jump
2 Plyo Lunges

I did doubles through 14 and then a few sprinkled in over the last 25 reps. Finished in 11:07 for a big PR compared to the 12:50 in May. Brandi was better by around three minutes! Good retest but I think this workout is retired; it’s just so brutal the entire way.

Midline

4 Rounds

10 V-ups
10 Pike-ups
20s Hollow Hold
10 V-ups
10 Pike-ups
1:00 Rest

Another big PR with 9:01, beating the 10:19 from June. I didn’t have to break up the hollow holds, so those have come back a lot over the last few months.

Today beat us up the whole way.

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

2:00 SkiErg (460m)
160′ Monster Walk
160′ Lateral Monster Walk

Strength

4 Sets

8/8 Single Leg Lateral Step-ups (24″, 45#)
16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

3:00 AMRAP
- 10 DB Box Step Overs (24/20″, 35/20# DBs)
- 15 Pull-ups
2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

12 Decline Sit-up (30# DB)
12 Parallette Shoot Throughs (5# ankle weights)
20 Floor Wipers (55# plate, 5# ankle weights)
10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

12 Parallette Shoot Throughs (5# ankle weights)
12 Decline Sit-up (30# DB)
20 Floor Wipers (55# plate, 5# ankle weights)
10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.

Surprising DT

I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.

Warm-up

7:00 BikeErg (3,581m)
160′ Lateral Monster Walks
160′ Monster Walks
6 Deadlifts (45#)
4 Hang Power Cleans (45#)
3 S2OH (45#)
6 Deadlifts (95#)
4 Hang Power Cleans (95#)
3 S2OH (95#)
6 Deadlifts (135#)
4 Hang Power Cleans (135#)
3 S2OH (135#)

Conditioning

“DT” – 5 Rounds

12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 S2OH (155#)

I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.

Here are my previous results for this workout.

8:36 – 2017/04/30
10:02 – 2016/06/12
10:35 – 2014/11/11
11:48 – 2013/05/10
14:40 – 2013/02/15

Accessory

3 Sets

12 Tricep Push Downs (50-50-55#)
12 Seated Incline DB Curls (30# DBs)

3 Sets

16 alt Cross Body Curl w/ Twist & Negative (30#)
12 Rope Tricep Push Downs (55#)

3 Sets

10 Hammer Curl to Shoulder Press (30-30-35# DBs)
10 Standing French Press (50# DB)

My biceps are weak!