I’m back! After only one gym workout since April 10th, I was finally back in the garage today. We went to Dublin for a week, then I was up to Belfast for a week with work, then I came down with COVID on the trip home, and when I finally recovered Brandi got it. We did walk 9 holes of golf in Ireland and did a whole lot of walking. Last Wednesday, when I thought I was feeling better we went for almost an hour walk and it set my recovery back by over a day. I walked 18 holes on Monday and Thursday this week and we went for about a 3.5 mile walk on Wednesday.
Cardio / Warm-up
10:00 BikeErg
Legs
- 5x 5 Back Squats / 40s Wall Sit
- 4x 10/10 Banded Rotation w/ Hip Drive
I did the wall sits and didn’t add a dumbbell since I haven’t lifted anything in weeks.
4 Sets
- 16 Lunges (35# DBs for B)
- 8 RDL (65#)
I didn’t use weights for the lunges.
3 Sets
- 8 Weighted Step-ups (20″, 20# DBs)
- 8 Box Jumps (20″)
3 Sets
- 8 Sumo KB Deadlifts (35/70#)
- 10/10/10 Calf Raises (40/35#)
I was the lighter one on the deadlifts for lower risk.
Abs
3 Sets
- 20 OH March (25/20# DBs)
- 20 DB Twists (15/12# DBs, hands under chin)
- 10/10 Wood Chop (15/12# DB)
Nick Momrik's Fitness Logs 