Author: Nick Momrik

Legs

3 Sets

• 8 Back Squats (105-115-125 / 95-105-115)
• 10 DB RDL (35-35-40 / 35)
• 20 DB Walking Lunges (25-25-30 / 15-15-20)

Abs

3 Sets

• 10 V-up
• 15 Tuck Crunch
• 10/10 Side Laying Crunches / 20 Leg Lifts
• 30s Plank
• 1:00 Rest

I walked 18 yesterday. We probably would have played pickleball today, but the air quality is in the unhealthy levels from the Canada wildfires.

30-20-10

• Box jumps (24/20”)
• DB Hang C&J (25/15#)
• alt Side Ball Slams (14/10# MB)
• Renegade Rows (30/20# DBs)

I was 58 seconds faster than July 9th, finishing in 10:48. B finished in 11:56.

3 Sets

• 1:00 Plank
• 30s Reverse Crunch / Russian Twist

I walked 18 yesterday.

Chest & Shoulders

3 Sets

• 6 Incline Bench Press (115-135-145 / 65)
• 10 Decline Pushups (12”)
• 25 Chest Front Raises (10/8)

Went up 10 on each of my list two sets of incline bench.

3 Sets

• 6 Seated DB Shoulder Press (35/20)
• 12 Banded X Shoulder Raise (CS red) / DB Raise (8)
• 24 Single alt DB Presses (30/15)

This gets really hard.

3 Sets

• 10/10 Banded Rotations (CS blue)
• 10/10 Banded Raises (CS blue)
• 10/10 Banded Plank Rows (CS blue)

On Friday I walked 18 holes and mowed the lawn. Yesterday we kind of needed a day to recover from the week. haha This morning we played a couple games of pickleball.

Back

3 Sets

• 8/8 Supported Single Leg DB RDL (35) / 6 Hex Bar DL (125-145-145)
• 12 Incline Back Fly (30s) / 12/12 DB Row (35)
• 25 Lat Pulldown (71-76-76 / 38)

I tweaked a muscle in my mid left back on the course Friday and now I think it’s triggering my problem back area a bit. So I didn’t want to do any movements that put much risk on my back.

3 Sets

• 1:00 Plank
• 30s alt Side Crunches

Yesterday we played 18 holes with a cart and got in two games of pickleball before we had enough of the heat.

Legs

3 Sets

• 8 Back Squats (95-105-115 / 95-95-105)
• 10 DB RDL (35)
• 20 DB Walking Lunges (25/15)

Increases on everything.

3 Sets

• 10 V-up
• 15 Tuck Crunch
• 10/10 Side Laying Crunches / 20 Leg Lifts
• 30s Plank
• 1:00 Rest

On Sunday we played pickleball and yesterday I walked 18.

Chest & Shoulders

3 Sets

• 6 Incline Bench Press (115-125-135 / 65)
• 10 Decline Pushups (12”)
• 25 Chest Front Raises (10 / 8-5-8)

3 Sets

• 6 Seated DB Shoulder Press (35/20)
• 12 Banded X Shoulder Raise (red)
• 24 Single alt DB Presses (30/15)

3 Sets

• 10/10 Banded Rotations
• 10/10 Banded Raises
• 10/10 Banded Plank Rows

3 Sets

• 8 Back Squats (85-95-95)
• 10 DB RDL (30)
• 20 DB Walking Lunges (20/12)

3 Sets

• 10 V-up
• 15 Tuck Crunch
• 10/10 Side Laying Crunches / 20 Leg Lifts
• 30s Plank
• 1:00 Rest

On Sunday we walked 9 holes, played pickleball, and I mowed the lawn. Yesterday I walked 18.

3 Sets

• 6 DB Bench Press (60 / 40-45-45)
• 10 Perfect Push-ups
• 25 Banded Fly (CS red)

3 Sets

• 6 Shoulder Press (105 / 65)
• 12 Upright DB Row (25/20)
• 25 Bent Arm Lateral Raise (12/8)

2 Sets

• 10 3-way V-ups
• 10 Tuck-ups
• 6/6 Side Plank Crunches
• 10 alt Knee Tucks 

That area of my back I felt yesterday still feels a little odd at times today.

Golf Speed & Power

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (18″)
• 2×6/6 Med Ball Chest Pass (8/6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (45#)

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor

I walked 18 holes yesterday.

3 Sets

• 5/5 each leg Three-Way Lunge (20 / 15-20-20s)
• 15 Dumbbell Front Squat (20 / 15s)
• 10/10 Single-Leg Dumbbell Hip Extension (25 / 10)

I didn’t do the third sets of the squats or hip extensions because I felt something weird in my back in the second set of squats. I was planning to jump up to 25s for the third set too!

3 Sets

• 10/10 Standing Hip Raises (25)
• 10 Calf Raises (40s)

2 Sets

• 10/10 Rotational Side Plank
• 15 V-ups
• 20 Plank Shoulder Taps
• 15/15 Side Crunches