September 2022 – Nick Momrik's Fitness Logs

Back to Back Golf

I walked 18 on Wednesday and 9 yesterday, so didn’t have time for any workouts.

Warm-up

2 Sets

4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)

Back, Arms, & Conditioning

3 Sets

TrueForm Run
6/4 Strict Pull-ups
20 alt Incline DB Bench Press (45/20#)
10 Tricep Pushdowns (60/38#)

3 Sets

Row
20 alt Incline DB Row (25/20#)
20 alt Inclide DB Chest Fly (25/12#)
10 DB Curls (25/15#)

3 Sets

TrueForm Run
10 Straight Arm Pulldowns (60/38#)
10-15 Diamond Push-ups
10 Hammer Curls (25/20#)

Brandi was on the machines first and I repped out first. Was able to bump up to 25# on everything I had used 20# for before. I went 6-5-4 on each round of push-ups. Took us 29:52.

We did about 10 minutes of hip mobility.

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

2x 10/10 Banded High Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

Feeling Weird

Feeling a little weird today. Hope I didn’t catch something on the trip home.

Warm-up

10 Cat Camel
6-4 Curl-up (10s hold)
10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

5/4 Pull-ups
4 Twisting Broad Jumps
5/5 KB Side Swings (20/15#)
5 Hang Cleans (65#) / DB Squat Cleans
12 Push Jerks (65#) / 4 Devil Press (12#)
30s Rest

My back still isn’t awesome after sitting in meeting rooms for a week and flying home, so I swapped out the Devil presses. I think I started my final round early. maybe mistook a 12:08 for 12:00? Finished in 13:46.

Not quite right, so I didn’t continue with the midline and mobility work.

Weather Shift

It was a long travel day yesterday and my back is feeling all that sitting. I couldn’t straighten my arms on Thursday and my triceps are still sore.

Warm-up

10/10 Leg Swings
10 Cat Camels
10 Bird Dogs
Arm Circles

Conditioning

5 Rounds – 45s Work / 15s Transition

Step-ups (20″) / Twisting Side Jumps (12″)
Push-ups
TrueForm Backwards Walk / TrueForm Run
Side Ball Slams (10# MB)
Strict Chin-ups
BikeErg

Midline

3 Rounds

20 Weighted Bird Dogs (10/8# DBs)
14 Plank Cross Toe Touches
20 OH Crunch (10/8# DBs)
20 Lateral Leg Drops

Sit & Watch

Jumped on the bike for 40 minutes while watching some Umbrella Academy and went 10.15 miles. Probably won’t workout tomorrow, but will be doing some walking around Tulum and then Friday is a travel day.

Mashed Potatoes

Warm-up

3:00 Walk
3:00/3:00 Side Walk
3:00 Backwards Walk

Arms

15-12-9

Tricep Pulldowns (rope, #6 setting)
French Press (50# DB)

Legs

15-12-9 Hamstring Curl (#4 setting)
60-50-40s Bottom Squat Hold

Conditioning 1

3 Sets

30 alt Hang DB C&J (25#)
20 Plank DB Pull Through (25#)
10 Push-ups

Not good planning, but destroyed my triceps today. My arms were visibly shaking through every set of pull throughs and I thought I might collapse.

Strength

Incline Bench Press

15×45#
15×75
15×95
10×105

Conditioning 2

10:00 Bike (sit back, pedals out in front of body)

Steady pace but nothing crazy.

I’m just mashing shit together when I get to the gym and look around. Good enough for a travel week.

At the Dreams

Traveled to Cancun yesterday for a work trip. Made it to the resort’s gym before dinner today.

Warm-up

5:00 Spin Bike
2 Sets
- 10 Reverse Pattern on Ball (5s)
- 10 Wall Slides
- 20 alt Seated Hip Openers
- 20/20s Supine Leg over Stretch

Upper

15-12-9

Lat Pulldowns (Setting #12, whatever that means)
DB Curls (25#)

I bit off more than I could choose with the weight choices, so that’s why the descending rep scheme.

Legs

4 Sets

10/10 Single Leg Step-up with Knee Drive (18”)
20 DB Reverse Lunges (30# DBs)

Nasty!

Midline

3 Sets

15 OH Crunch (35#)
20 Slow Bicycles
15 Leg Lifts
30 Oblique Heel Touches

Really felt the burn.

Cool Down

3:00 Walk
3:00/3:00 Sideways Walk
3:00 Backwards Walk

Packed Day

Spent the morning reinstalling a toilet using all of the parts.

Conditioning

4 Rounds

400m Run
Partner A:
- 10/10 Half-kneeling Landmine Shoulder Press (45/35#)
- 10 Landmine Around the World (45/35#)
- 10/10 Landmine Reverse Lunges (45/35#)
Partner B:
- 10/10 Single Leg RDL (45#) / Slider Hamstring Curls
- 10 Pendlay Row (supinated, 65/45#)
- 10/10 Box Step-downs (14/11″)
Swap A/B

We ran together and Brandi did part A first while I did part B, then we swapped parts to complete a round. Took us 29:52 to get done

Midline / Mobility

3 Sets

10/10 Banded Reach & Press (red CS band)
10/10 Hands & Knees Upper Back Rotation
30/30s Side Plank
10/10 Banded Wood Choppers (red CS band)

Then I mowed the lawn and going to play 9 holes this afternoon (not sure if walking or riding). Heading to Cancun in the morning for a work trip, but will try to get in some fitness during the week.

Keep Adding Five

Warm-up

2 Sets

4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)

Arm & Conditioning

3 Sets

Partner A: TrueForm Run
Partner B:
- 6/4 Strict Pull-ups
- 20 alt Incline DB Bench Press (45/20#)
- 10 Tricep Pushdowns (60/38#)

The jump up from 40 to 45 pounds was significant. Not sure I could get through 50.

3 Sets

Partner A: Row
Partner B:
- 20 alt Incline DB Row (20/15#)
- 20 alt Inclide DB Chest Fly (20/10-10-12#)
- 10 DB Curls (20/20-15-15#)

I could probably increase to 25# here.

3 Sets

Partner A: TrueForm Run
Partner B:
- 10 Straight Arm Pulldowns (60/38#)
- 10-15 Diamond Push-ups
- 10 Hammer Curls (20#)

I went 3×5 on the first set of push-ups and then 6-5-4 for the other two. I could go up to 25# here as well.

I went first on the machines today. Took us 30:20 to finish.

Then we did about 10 minutes of mobility.

Damn Dental

Sunday got busy removing a toilet, tearing up flooring and a layer of sub-floor. I walked 18 holes on Monday, and yesterday I had dental surgery. Feeling good today though.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

40m Side Step Sled Pull (115-115-135-135/80#)

Coming back up the driveway is so much more difficult, especially after going down it first.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps / 6/6 Kneeling Fire Hydrant/Hurdlers

Jumping was moving my face and mouth too much, so I subbed in the hurdler movement.

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps / Single Leg Step-ups with Knee Drive (18”)

I really liked those step-ups and think they may be better for explosiveness. Took us 37:27.

Mobility

2x 10/10 Banded Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise
2x 10/10 Banded Press