2020 – Page 17 – Nick Momrik's Fitness Logs

Leg Grind

Out in the garage at 8:00 since I’m meeting Dad to golf this afternoon.

Warm-up

5:00 SkiErg (1,013m)
Monster Walks
10 Monster Band Squats

Conditioning

10 Rounds

40 cal BikeErg
20 Squat Jumps

Consistent pacing on the bike and squats. Finished in 29:36 with a pool of sweat around the bike. Humid this morning! It’s awesome that you can do calorie based intervals on the PM5 monitor.

Gymnastics

5 Sets

1:00 Handstand Hold (facing wall)
1:00 Rest

This was horrible. I was almost falling off the wall in the third set, but was able to stay up for them all.

Got the lawn mowed in less than a half hour. Looking forward to getting out of town for the afternoon.

Walked 18 holes yesterday and was a little sore in my chest and shoulders. Got a slight headache later even though I drank a lot of water with electrolytes. We headed to the track at Heritage High School at 3:00 today. Warmed up with a 400m jog.

5 Rounds

200m Run
100m Sprint
100m Walk
200m Run
100m Sprint
100m Walk
100m Sandbag Carry (100/65#)

Though I stayed pretty consistent and I felt good. Finished in 31:20. Not knowing how long something like this would take I originally programmed four rounds and added the fifth when I got there to make sure I went over the 30 minute time domain. With the warm humid weather my arms were so sweaty it got increasingly hard to keep golf of the sandbag, but I made each 100 meters unbroken.

6 Rounds

5x Bleacher Runs (18 steps)
20 Incline Push-ups (2nd bleacher seat)

This was much worst than I expected! So nice for a change of scenery and to be outside.

Happy National Donut Day!!

Partner Up

My back was better through the night again. Feeling good. Garage time at 4pm.

Warm-up

5:00 Airdyne (102cals, 2.54 km)
2×10 Steamboats

Gymnastics Test

1 Set of MAX Strict HSPU

I got 16, which is one shy of PR.

Strength

4 Sets

10 Dumbbell Z Press (35#)
10 Bent Elbow Lateral Raise (20# DBs)

4 Sets

10 Combo Shoulder Raise (15# DBs)
10 Upright Rows (53# KB)

Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.

4 Sets

8 Bench Press (2×165, 2×155)
8 DB Fly (30#)
8 Bench Press

I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!

Conditioning

20:00 AMRAP w/ Partner

30 Ring Dips
60 Hang Power Cleans (95/65#)
30 Box Jump (30/24″)
60 Russian KBS (53/35#)

Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!

Repeating Thrusters

My back was slightly better through the night Sunday and fine during the day again on Monday. My ass was still pretty sore and my quads when I pressed on them. Was surprised my abs weren’t sore though. I walked 18 holes in great weather yesterday. My back was about the same last night. Out in the garage at 4pm.

Warm-up

20:00 BikeErg (9,530m)
10/10 Step Downs (15″)
10/10 Calf Raises

I pulled the bike out to the back patio and just felt like riding under the sun. The bike is so much more enjoyable for something like this. Slowly ramped up my pace.

Strength

4 Sets

10/10 Step Downs (15″, 25# KB)
10/10 Calf Raises (25# KB)

Conditioning

I did one set of 10×45# thrusters to warm-up.

3 Rounds

10 Thrusters (95/65#)
20 Burpees
10 Thrusters
2:00 Rest

The only thrusters I’ve done since December were in Jackie! I purposely went very controlled on the first 10 thrusters to see how my back would take it. Felt good so I knew I could push them the rest of the way. After round one my burpees slowed down, but it nearly evened out with the quicker thrusters. My times were 2:03, 2:05, and 2:06. Happy with that consistency for a movement that’s usually not very good for me.

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Midline

4 Rounds

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

This was terrible in the first round. Took 10:19 to finish.

Finally got back to PT by doing of the floor movements.

Add Hip Abduction

Each night my back seems to be a bit worse, though hasn’t bothered me rolling over yet. Has been fine after I’m up and moving around, which is good. My ass is sore from yesterday! Out in the garage at 10am.

Warm-up

10:00 BikeErg (4,426m)
Monster Walks
20 PVC Passes

Back

5 Sets

10 Straight Arm Pull Down (35, 4×50#)

4 Sets

10 Wide Grip Lat Pull Downs (80#)
10 Behind Neck Lat Pull Downs (80#)
10 Close Grip Lat Pull Downs (80#)

This gets so bad. I think the 40 muscle-ups from yesterday really affected those close grip pull downs.

4 Sets

10 Seated Cable Row (75#)
MAX Strict Chin-ups (10-8-6-5)

Why are strict chin-ups so hard after all this stuff?

4 Sets

10 Inverted Bar Row
10 Seated Bent Over Back Flies (30# DBs)

Haven’t done the bar rows in a long time. I like those.

Midline

4 Sets

12 Low-Pulley Knee-In w/ pause (20#)
12 Plate Crunches w/ pause (45#)
5/5 Hip Abducted Evil Wheels
50m Sandbag Carry (100#)

I’m going to be feeling this for a few days. I feel like I’ve gotten pretty good with evil wheels, but the hip abduction is a game changer. I used a PVC pipe through a 45# plate, which also adds a lot more instability compared to a barbell with plates.

In the evening I modified an old ab wheel.

The World is Our Playground

My legs are tired from yesterday’s workout. We loaded up the truck at 10am and went to Elmer Lange Park, which is a couple of minutes down the road.

Warm-up

100’ Monster Walks (lateral, then front/back)
10 Monster Squats

Conditioning / Strength

20-18-16-14-12-10-12-14-16-18-20
* I Go You Go

Weighted Plyo Lunges (35# DBs)

The last time we did this our time was 8:37, with me using 30# dumbbells and Brandi taking the vest off part way through. I figured I’d bump the weight back up today and Brandi wore an 8# vest the entire time. I had to start breaking my sets on the way up at 14, but Brandi did every set unbroken. We finished in 8:43 with both of us doing harder versions, so that’s a big win!

Gymnastics

16:00 EMOM (alt)

5 Muscle-ups
10 Decline Pushups (feet on swings)

This park is much better than the school I went to for 30 muscle-ups because the swing set is at least a foot higher.

The muscle-ups felt really good and I never was in danger of missing any reps. Even my kip for the dip felt great. As I went for my last set I noticed the straps had slid closer together and the buckles had moved all the way down. The damn rolled up extra strapping was smacking me in the face on the last three reps! Here’s a video of that final set.

Conditioning

10 Sets

70m Hill Sprint
Walk down

I never knew this hill was there otherwise I’d have been using it for years! This was a really fun session away from the garage.

Soak up the Sun

My back was a little worse through the night and when I woke up this morning. Could feel it a bit here and there through the day. My hands ached this morning as I sat and drank my coffee. Worked out at 2pm today.

Warm-up

Monster Walks
10 Monster Band Squats
20 PVC Passes

Midline

4 Rounds

12/12 Hanging Oblique Raise
12 Weighted V-ups (20# MB)
12/12 Wood Chopper (30# DB)
30s Seated Plate Twist (10# plate)

Took exactly 16:00!

Conditioning

40:00 AMRAP

40/30 cal BikeErg
30s Rest
40 DB Push Jerks (30/20# DBs)
30s Rest
400m Run
30s Rest
40/30 cal Row
30s Rest

I mapped out the 400 meters to be out to edge of Dundee and back. Originally I had the SkiErg programmed, but replaced it with the push jerks to break it up a bit.

We took the machines and dumbbells outside for some sun. I held a pretty steady pace on everything. Went 24-16 on the first and fourth rounds of jerks and 15-15-10 on the second and third. Finished 4 rounds plus 40 calories on the bike with 16 seconds to spare on the clock. I really like that bike and am so glad I bought one.

Low Bar Muscle-ups

Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.

Warm-up

5:00 Airdyne (99 cal, 2.51 km)
Steamboats
5 Wide Grip Bench Press (45#)
5 Bench Press (45#)
5 Close Grip Bench Press (45#)

Strength / Accessory

3 Sets

10 Wide Grip Bench Press
10 Bench Press
10 Close Grip Bench Press

I used 95-105-115# and it made me feel so weak. Haha!!

3 Sets

12 Underhand DB Bench (45#)
24 Single Arm Underhand DB Fly (20#, standing, alternating)

3 Sets

10 Z Press (30-35-35# DBs)
10/10 Half Kneeling Windmill Press (25# KB, 35-35# DB)

Nasty superset.

4 Sets

10 Front to Lateral Raise (8# DBs)

Wouldn’t really want to go much heavier than that to keep safe.

Was screwing around on the pull-up bar that I lowered since adding the one built from pipe and realized I can do jumping bar muscle-ups in a workout!

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Conditioning

12:00 EMOM (45s Work)

cal BikeErg
Parallette HSPU (4” deficit)
T2B
50m Farmer Carry (70# & 53# KBs)

I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.

The Family is Complete

My hands are tight, I can feel my lats some, and my legs are a bit sore. Overall pretty good the day after Murph though! Out in the garage at 3:30 to put together my new toy!

bikeerg

Nothing like 90° and high humidity for a workout!

Warm-up

Monster Walks
Pause Front Squats (3s)
- 5×45#
- 3×95#

Strength

5 Sets

3 Front Squats (3s pause)
8/8 Lateral Step-ups (30/24″)
2:00 Rest

I didn’t go crazy on the weight after the 300 air squats yesterday. Went 3 sets with 135 pounds, 145, and 165. Felt solid.

Conditioning

5:00 AMRAP

Buy-in: 40/32 cal BikeErg
MAX alt Single Arm Devil’s Press (50/35#)

**5:00 Rest & Repeat

Wasn’t sure how the calories turn over on the bike compared to the rower and skier. Seems pretty similar to the rower though. I was holding around 1,500 cal/hr. First time I got 27 devil’s presses and then 30 the next time. Doing the single arm variation was a good intro back to the movement for me with my back and felt good

I watched a couple of quick videos earlier that said you want to hold 80-95 RPM and then change your effort based on the damper, which was good for me at about 5. I also watched how to setup the seat and handles and ended up on the 23 setting for both. May have to mess around with higher handles to see how it feels.

Midline

5 Sets

10 Weighted V-ups (25# plate)
20 Side Plank Jumps
30 Hollow Scissor Kicks

After round one I knew this was going to suck. Held on for unbroken though, finishing in 7:29.

2020 Murph

Yesterday I did several hours of yard work and then rested other than a few frog stands. Out in the garage at 9am today, when it was already hitting 70° and still near 100% humidity. We just haven’t had this type of weather yet, so today was a hell of a workout for an intro to it!

Warm-up

Monster Walks
20 PVC Passes

“Murph”

2020-murph-mile

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Partition the pull-ups, push-ups, and squats anyway you like.

I was hoping to run the first mile a little faster and be more consistent through the 20 rounds of 5-10-15 than last year, when I set a PR with 35:28. Then hold on far that last mile run. It was exactly 8:00 on the clock when I jumped up to the bar, compared to 8:26 last year. It took me 17:11 to get through the 20 rounds, compared to around 18:17 last year. Run may have been a little slower this year (9:07) though. My time was 34:18 for a PR by 1:10!

I wore my Garmin watch and planned to use the lap timer because it worked so well last year. I forgot to hit the button after round one and then in round five my wrist must have hit a button to quit the workout so I took it off. I did have a camera going and roughly figured out my round times, which were all under a minute. They were 40, 44, 43, 50, 49 (grabbed chips when watch reset), 46, 47, 51, 51, 54, 52, 56, 57, 55, 54, 55, 55, 56, 57, and 59 (grabbed sunglasses and turned around) seconds.

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Over the years…

2012 – 44:26
2013 – 39:41
2014 – 40:17
2015 – 37:18
2016 – 37:11
2018 – 43:10 (ring rows)
2019 – 35:28
2020 – 34:18

Not bad to keep improving at 40-years-old!

The heat and humidity was pretty nasty. Brandi had the bright idea to do some ab work after, so we did.

Midline

5 Sets

10/10 Side V-ups
10 Parallette Shoot Throughs

We did these I Go You Go style. My core strength is coming back because the shoot throughs were much easier than about a month ago.