Author: Nick Momrik

We did a quick 15 minute beginner yoga video. My hips have really gotten tight!

No issues after the first couple of days in the gym.

Warm-up: Iron Scap

3 Sets

• N: Goblet Squats 10x 30-35-40-40
• B: Back Squat 5x 65-85-105-125

3 Sets

• 15 KB Swings
  • N: 30-35-35
  • B: 45
• 10-12 Barbell Bent Over Rows
  • N: 45
  • B: 65

3 Sets

• 24 Walking Lunges (MB at chest)
  • N: 20
  • B: 10
• Dead Hang
  • N: 30s
  • B: 45s

3 Sets

• 10 per side – Landmine Rotations (35#)

We fed all of our workout equipment in to Google Gemini to help us come up with a new workout program.

3 Rounds

• Concept2 Rower or Bike: 4 Minutes
• Bear Crawls: 2x Down and back
• Farmer’s Carry: 2.5 Laps (25/30# DBs)
• Box Step-overs: 20 Reps (20/18”)
• Medicine Ball “Around the World”: 10-15 Per side (15/8#)
• Parallette L-Sit Tucks or Holds: 30 Seconds
• Yoga Stability Ball Deadbugs: 16 Reps

Took us 30:35. I was on the bike and I only did 10 per side with the ball because that 15 pounder was hard on the wrists. For the ab movements we alternated and I always started with the deadbugs.

Got the “all clear” from the doc, so back in the gym today. Going to be easing in to things.

Back

• 4×4 Strict Pull-ups 
• 4×10 Lat pulldowns (#5-6-6-6 on the machine)
• 4×10/10 DB Row (25)
• 3×12 Bent over DB Fly (10)

Abs

5 Rounds

• 30s Plank
• 30s Rest

On the TrueForm…

• 10:00 Walk
• 5:00 Walk Backwards
• 2:00/2:00 Side Walk
• 1:00 Walk

I’m feeling great, but the doc says I still need to limit lifting much of anything and nothing explosive.

Upper Body Strength (Pull)

• 3×5-8 Strict Pull-Ups
• 4×8-10 Bent-Over Rows (75)
• 3×10 Lat Pulldown (120 / 70)
• 3×12 Seated Cable Row (120 / 80)
• 3×12 Dumbbell Biceps Curl (30 / 20)
• 3×15-20 Band Pull Aparts (blue)

I’m going in for hernia surgery tomorrow, so this will be my last workout for at least two weeks.

Sprints

4 Rounds

• 30s BikeErg
• 1:30 Rest

I think I really built up the lactic acid in these, because I felt a little sick for over 30 minutes.

Lower Body Strength (Posterior Focus)

• 4×5 Hex Bar Deadlift (60-100-130-150-170-190)
• 3×10 Leg Cable Extension (100-110-120 / 70-80-90)
• 4×12 Hip Thrust (95-105-115-125 / 65)
• 3×10 Hamstring Cable Curl (50/30)
• 3×20 Calf Raises (50-50-60 / 40-50-50 DBs)

Upper Body Strength (Push Focus)

• 4×8 Cable Chest Press (44-70-96-122-135-148 / 44-57-83-83-83-83)
• 3×10 Shoulder Press (65-95-105-110 / 4x 45-55-65-65)
• 3×12 Incline DB Press (40-45-45 / 9-8-8x 25)
• 3×8-12 Dips
• 3×15 Lateral Raise (12/8)

3 Rounds

• 30s Push-ups (22-21-18 / 18-15-15)
• 30s Rest

I tried resting at the bottom in that first set between threes. I think it slowed me down and fatigued me. B is killing it though!

Power & Plyometrics

• 3×12 Jump Squats
• 3×10 Box Jumps (24/20″)
• 3×24 Lateral Bounds
• 3×15 Kettlebell Swings (53/45)
• 3×12 Medicine Ball Slams (15/8)
• 3x45s Plank with Shoulder Tap

“I Go, You Go” through 3 sets of each movement before moving on to the next. Even faster this week: 16:13.