September 2022 – Page 2 – Nick Momrik's Fitness Logs

Just Abs

Midline

4 Sets

20/20 Banded Butter Churners (red CS)
10/10 Pallof Raises (red CS)
10/10 Elevated Side Plank Elbow to Knee (8″)
10/10 Half-kneeling Rotation with Press (20# KB)

We went and played pickleball, trimmed some bushes, and mowed the lawn. Going to ride on the course for twilight tonight and hopefully get in a lot of holes.

Boosted

My arm was really sore from getting the updated booster.

Warm-up

2 Sets

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

Conditioning

3 Sets

TrueForm (backwards walk)
6/4 Strict Pull-ups
20 alt Incline DB Bench Press (40/15-20-20#)
10 Tricep Pushdowns (bar, 60/38#)

3 Sets

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

3 Sets

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

One person on the machine while the other person did a set of the movements. I went 9-6, 6-5-4, and 6-5-4 on the push-ups. Took us 30:14.

New Legs

My biceps, chest, and back are definitely feeling yesterday’s pull-ups already.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Toe Touches
20 Trunk Rotations
Various movement attempts

Leg Conditioning

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (30/20# DB)
10/10 Front Foot Elevated Split Squat (30# DB / 12-8-8 DBs)

4 Sets

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

3 Sets

10 Back Squat + Calf Raises (45#)
10 Calf Raises (45#)
12 alt Twisting High Jumps

3 Sets

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

A lot of new stuff here so it took us a long time to get setup and then warmed up. Finished in 37:09.

Mobility

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

Fresh Plank Moves

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 Power Cleans / Squat Cleans (65/55#)
4 Devil Presses (15/12#)
30s Rest

I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.

Midline

3 Rounds

15 DB V-ups (10/5# DB)
20 alt Plank Step-outs
15 Hollow In/Outs w/ Legs
10/10 Plank KB Swing Through (15/10# KB)

This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.

Normal Lunges

Warmed up with some back mobility stuff.

Conditioning

5 Rounds

50 Jump Rope
10 DB Front Raise Squats (8#) / Hang DB C&J (20#)
20 Lunges
8/8 Hang DB Snatch w/ foot up to bench (20/8#)
100m Farmer Carry (40/25# DBs)

I did regular lunges today instead of plyo, which are much slower, so it took me 19:05. Another humid one.

Midline

4 Sets

20/20 Banded Butter Churners (red CS band)
10/10 Banded Rotations (red CS band)
10/10 Half-kneeling DB Chop/Throw (20/15#)
50 DB OH Flutter Kicks (20/15#)

Did a few back stretches.

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

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

Conditioning

3 Sets

BikeErg (4,883m)
20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
15 Perfect Push-ups
20 Seated Piked Foot Claps

3 Sets

Row (2,048m)
20 alt Dumbbell Thrusters (15/10#)
16 Combo Laterals (front + side, 8/5#)
20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

BikeErg (5,207m)
8/8 Slider Hamstring Curls (one leg raised)
10 Inverted Bar Rows
16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!