Nick Momrik

Bring it Back

Pulled the bikes out on the back patio at 9:30.

Conditioning

30:00 Airdyne (AD2)

I haven’t been on the Airdyne in a long time and always tend to use the BikeErg now. Figured I’d change things up. Went 16.36km with 706 calories.

Chest

6 Sets

20s Banded Ring Push-ups (red)
40s Rest

I did 12 reps each time. This didn’t feel great on the outside of my arms, which were all rubbed up from the straps doing ring dips yesterday.

Bench Press

10×45#
8×95
6×135
4×165
10×195
8×205
6×215
4×225
3×235
2×245
1×255 (fail)

Brought out this 10-8-6-4-3-2-1 bench workout I used to do with my buddy Tom over 15 years ago. The idea is to be near failure on every set. Glad I decided to drop down from my planned starting weight. I gave up mentally before even unracking the bar with 255. Too much negative self talk after being afraid at 245.

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Back

5 Sets – EMOM

MAX Weighted Strict Pull-ups (40# vest)

Went better than expected, but was really hard! I did 6-4-4-3-3.

3 Sets

12 Straight Arm Lat Pulldowns (60#)
12/12 PVC Parallette Kroc Rows (53# KB)

3 Sets

12 Lat Pulldowns (104#)
12 Seated Bent Over Back Flies (30# DBs)

Used the new pulley system and made it work for today. So nice to have a real weight stack. Now it’s time to take it all back apart and make some more improvements.

Heavy Plyos

The last two nights I was in the garage until after 10pm to finish reorganizing the gym and I’m mostly done with the Gympac. Need to tweak a few things. I was off work today and walked 18 holes of golf in the morning. Worked out at 4pm.

Warm-up

5:00 BikeErg (2,400m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Plyo Lunges
10 Air Squats
10 Plyo Lunges (35# DBs)

Leg Burn

5 Rounds (I Go, You Go)

10 Weighted Plyo Lunges (50# DBs)
10 Squat Jumps
10 Air Squats

Why not try some heavy plyos? 🙂 Brandi used 15 pound dumbbells and we finished in 6:34. Legs really started to feel it in the third round, which I predicted. The air squats were surprising difficult after the other 20 reps. Really good leg burn.

Midline

4 Sets

24 Russian Twists (5# ankle weights)
12 Leg Lifts (5# ankle weights)
12 Seated Leg Tucks (5# ankle weights)

This turned out well and I felt good.

Conditioning

30:00 AMRAP w/ Partner

40 Single Arm DB Hang C&J (50/35#)
20 Burpee Box Get Overs (48/38”)
200m Suitcase Carry (70/50#)
40 Ring Dips
20/12 cal BikeErg

I went first and we split most things right down the middle. For two rounds I switched hands every five reps on the C&J, I went 10-10 in the third round, and I went 5-5 again at the end. We made quick work of changing the box height after my ten reps. I alternated hands every 25 meters on my 100 meter walk. We did swap every 10 reps for the rings dips because 20 would have sucked. I went 5-5 on most on my turns. Then the Bike was just 20 cals for me and 12 for Brandi. We finished 3+10.

Putting Band Peg to Use

My back is feeling pretty good. Worked out at 3pm.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
Bottom Squat Hold
Dead Hang

Conditioning

3 Rounds

1:00 cal Ski Erg
10s Transition
30s Strict Pull-ups
2:00 Rest

I got 18 calories every round and 10-10-8 pull-ups. Never did more than a set of 4 pull-ups.

Legs

Warmed up with 10 lunges each at 45 and 95 pounds.

3 Sets

20 alt Back Rack Reverse Lunges (125#)
10/10 Single Leg Step Downs (15”, 50# DB)

My left leg is definitely much better with the step downs.

3 Sets

12 Double DB RDLs (50# DBs)
24 Banded Hamstring Curls (red)

Got to use my new band/rack pegs. 🙂

Back is Starting to Feel Better

No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.

Warm-up

6:00 BikeErg (2,784m)
80’ Lateral Monster Walks
80’ Monster Walks

Arms

3 Sets

12 Zottman Curls (25# DBs)

3 Sets

12 Barbell Curls (65#)

3 Sets

12 Incline Hammer Curls (30# DBs)

3 Sets

12 Tricep Push (Pull?) Downs (reverse grip, 50#)

Used the short spinny handled bar that came with the Gympac.

3 Sets

12 Tricep Push Downs (rope, 50#)

3 Sets

12 Combo Shoulder Raises (In and out, 15# DBs)

Held the dumbbell with the head pointing to the sky.

3 Sets

10 Upright Rows (30-35-40# DBs)

Conditioning

15:00 AMRAP

200m Run
12 Push-up + knee tuck
12 Seated Leg Tucks
12 Hollow Rocks

Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.

Literally Got Bit

I was wide awake from about 3:30 to 5 last night because my back was not comfortable. Moving was rough this morning, but it really loosened up as I worked on projects around the house. It was quite the day. When I went to borrow a truck, I got bit by a fucking dog!

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I needed the truck because I bought a fine piece of fitness equipment form the mid-80s!

Ended up working out close to 5pm and just took it easy today to try and let my back recover.

Conditioning

E4M – 32:00

30 Reverse Lunges
10 Seated DB Shoulder Presses (35# DBs)
BikeErg

This felt really good and I went 9,593 meters. Good sweat sesh!

I doubt I’ll feel good enough to golf tomorrow, but I can hope.

Moving Gingerly

My back is tender, sore, and tight after the tweak. Out in the garage at 9:30.

Conditioning

25:00 BikeErg

Went 12,515 meters and felt good, increasing the pace over the time. I really feel good on the bike during these longer sessions.

Back

3 Sets

12 Decline Lat Pulldowns (100#)
12/12 Kroc Rows (on Parallette, 35# KB)

3 Sets

12 Barbell Pullovers (45#)
16 alt Renegade Rows (50# DBs)

5 Sets w/ Drop Sets

8 Incline DB Back Flies (50#)
4 Drop Sets (45-40-35-30#)

Last time, on July 5th, I did 10-8-8-12 with 5# less per set. Today I did 8-8-8-10 for the drop sets. It sucked right from start with the 50 pounders.

Chest

Warmed up by doing 12 supinated bench press with 65# loaded.

3 Sets

12 Supinated Bench Press (135#)
MAX Diamond Push-ups (16-14-12)

The push-ups were the movement that aggravated my back the most if I wasn’t keeping a solid position.

3 Sets

8/8 Single Arm DP Bench Press with hold
8 DB Bench Press

I used 40-45-45# and would not have made it with 50# dumbbells.

Tried to do some of the core movements and they didn’t feel good, so we skipped core work again. Maybe we’ll do some tomorrow at the track.

I Was the Nail

Yesterday I walked 18 holes. My ass has been sore from the back rack reverse lunges. Worked out at 4pm today.

Warm-up

10:00 BikeErg (4,665m)
80′ Lateral Monster Walks (ankles)
80′ Monster Walks (ankles)
20 PVC Passes
5 Power Cleans (45#)
10 Front Squats (45#)
5 Push Jerks (45#)
10 Kip Swings
3 Power Cleans (95#)
6 Front Squats (95#)
3 Push Jerks (95#)
6 Kip Swings

I used the black band today since the hip circle is awkward to walk with around my ankles.

Conditioning

Almost “Hammer”
5 Rounds, each round for time

5 Power Cleans (135#)
10 Front Squats (135#)
5 Jerks (135#)
20 Pull-ups
1:30 Rest

Being a hero workout you have to suspect this would be bad. I underestimated it and went out too hot. My times for the first four rounds were 1:34, 1:43, 1:59, and then holy fucking shit 3:48!! I clearly died in round four. After nine reps in the final round my back popped and I was done for the day. FUCK!

I went unbroken on the barbell with 7-7-6 pull-ups for three rounds. In the fourth I did single cleans, took a break after 6 front squats, and almost missed the first jerk so I had to drop the bar and rest again. I started with four pull-ups and took so much rest between sets of twos to get the rest of the way. I thought about quitting right there and should have, which would have saved my back for another day.

I went down in to the reset position on the ground for a few minutes as has become the norm whenever this happens now. After that I was walking around and it didn’t feel bad, so hopefully I’m ok tomorrow. Skipped the ab work.

Brutal Leg Day

Warm-up

80′ Lateral Monster Walks (ankles)
80′ Monster Walks (ankles)
10 Monster Squats
6 alt Back Rack Reverse Lunges (75#)

My hips were burning after 20 feet of the monster walks with the circle around my ankles. It’s so much worse!

Strength

4 Sets

12 alt Back Rack Reverse Lunges (125-135-145-155#)
10/10 Single Leg RDL (foot on wall, 70# KB)

Good combo. Could have gone heavier for the lunges.

3 Sets

16 alt Pistols
24 Banded Prone Hamstring Curls (red)

First time trying the banded hammy curls and they were pretty good.

Conditioning

3 Rounds

1:00 cal Bike Erg (standing, no seat, @10)
10s Transition
30s Weighted Plyo Lunges (35# DBs)
1:20 Rest

I did two lunges and holy shit! In the first round I did some bigger sets but in rounds two and three I primary did a lunge on each leg and took a second rest. So much burn in the legs! I got 26-23-24 calories and the bike and get 18 lunges each time. This was just brutal.

Midline

3 Sets

10/10 Side V-ups (5# ankle weights)
10/10 Partner Banded Rotations & Holds (blue)
10 Evil Wheels
10 OH Crunches w/ 3s pause (50# DBs)

Really good combo here too. Great training day!

Stacked Shrugs

Yesterday I had the day off work and I really needed it after a busy weekend working on projects and yard work. I walked 18 holes of golf. It was rough sleeping for the first two nights without air conditioning in my bedroom, but I slept good last night and the nights are supposed to be cooler for the next week. Out in the garage at 4 today.

Arms & Shoulders

3 Sets

Bicep Curl 21s (30# DBs)

5 Set Drop Set

8 DB Curls (35# DBs)
4 Drop Sets

I did 12-10-10-16 reps with the 30-25-20-15 respectively. Massive pump!

3 Sets

12 Incline Hammer Curls (25-30-30# DBs)

These were done with our chest on the inclined bench. Is that incline or decline?

3 Sets

12 Dumbbell Skull Crushers (30# DBs)

3 Sets

12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)

3 Sets

12 Bent Arm Lateral Raises (25# DBs)
12 DB Shrugs (50-75-75# DBs)

Had to stack a 50 and a 25 pound dumbbell on top of each other to get up to 75 pounds.

Conditioning

5 Rounds

35 Double Unders
200m Run

Got this from the Bodyweight category of Beyond the Whiteboard Fitness Level workouts because running and double unders were both movements I wanted to hit in metcons this week. I could tell the runs were going to have to be pushed in this one, so I picked it to challenge myself. Really happy with a time of 6:21, with one DU miss at 21 in the final set. This ranks in the 93rd percentile on BTWB, which is good for me considering it was basically all about the running.

Gymnastics

6:00 EMOM

Strict HSPU

I set out to get 10 each minute, knowing that was probably too high. I made 10 unbroken for two rounds, then 5-5. I was blown and not able to recover after three minutes. Went 4-2 for only six reps each minute the rest of the way.

AC-less

Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.

Fitnessed at noon today.

Conditioning

20:00 BikeErg

Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.

Chest

3 Sets

8 Incline DB Bench Press (45#)
8 Incline DB Chest Fly (25#)
8 Incline DB Bench Press (45#)

3 Sets

10/10 Dead Bug Single Arm Bench Press (50# DB)
10 Decline Push-ups

Back

3 Sets

10 Straight Arm Lat Pulldowns (60#)
10 Bent Over Back Fly (35# DBs)

3 Sets

10 Lat Pulldowns (115#)
10/10 Kroc Rows (40-45-50#, alt elbow in/out)

Midline

3 Sets

50/50m Single Arm OH Carry (50#)
30 Russian KBS (70#)
100m Sandbag Carry (100#)
12/12 Side Plank Row (cable, 30#)

This was like an old school strongman metcon. Nice change up for the core work.