Author: Nick Momrik

Walked 9 on Sunday, walked 18 yesterday, and trimmed/edged the lawn today.

3 Sets

• 6 DB Bench Press (60 / 35-40-45)
• 10 Plyo Push-ups
• 25 Banded Fly (CS red)

3 Sets

• 6 Shoulder Press (95/65)
• 12 Upright DB Row (25/20)
• 25 Bent Arm Lateral Raise (12/8)

Both of these tri-sets were absolutely terrible!

Yesterday I mowed the lawn and we played an hour of pickleball.

4 Sets

• 4-6 Back Squats (45-65-95-115-125, 135-145 / 125-135)
• 6 Box Jumps (36/20)

3 Sets

• 12-8-6 Lat Pulldowns (115-126-137 / 82)
• 10 DB Curls (35-40-40 / 15)

3 Sets

• 6/6 Landmine Curtsy Lunge (45 bar + 45-55-65 / 25-35-45)
• 16 Single DB Shoulder to Shoulder Press (40-45-50 / 25)

3 Sets

• 12 DB Bench Press (50/25)
• 6-6/5-5 Uneven Push-ups (45+35)

I started getting the head cold, or whatever bug it was, Friday night and was knocked out all weekend. Rested up on Monday and walked 18 holes each of the last two days.

Sets of 4-6

• Hex Bar Deadlift (30 + 50-80-100-120-140)

3 Sets

• Weighted Pull-ups
• Strict: 10-8-8
• 8#: 4–4-4

3 Sets

• 10/10 Seated Hamstring Banded Curls (blue-2 blue-2 blue / blue)
• 10 Tate Press (45/25)

10:00

• 4/4 Twisting Box Jumps (20/12”)
• 15 V-ups
• 10 DB Shoulder Press (30) / Push Press (25)
• 20 Russian KBS (45/53)

I got through 4+44.

On Monday we played almost two hours of pickleball and I mowed the lawn again. Yesterday I walked 18 holes.

4 Sets

• 6/6 Barbell Reverse Lunges (65-85-105-125 / 65-85-85-85)
• 15/15 Banded Lateral Walks

3 Sets

• 8/8 Rotational Single Leg RDL (50/40)
• 6/6 Single Leg Step-ups (forward, leg stays on box, 20”, 35s/25s)

3 Sets

• 12-8-6 Seated Cable Rows (115-126-137 / 93-104-115)
• 20 Combo Raises (12/8)

3 Sets

• 10 DB Floor Press (60/35)
• 10 DB Chest Fly (40/20)

Brandi has been sick all weekend so I’ve been getting in several hours of golf practice each day. The focuses from my third lesson are a tough change!

3 Sets

• 20 alt DB Curl (30-35-40)
• 10 Plyo Push-up 

3 Sets

• 10/10 Bent over KB Row (62)
• 12 Banded Chest Fly (CS blue)

Row

• 2:00
• 6x
  • 30s Fast
  • 30s Slow
• 2:00

Mowed the lawn earlier today.

30:00 AMRAP

• 2 loops Suitcase Carry (53/45)
• 20 Banded Tricep Pulldowns (blue)
• 20 Curtsy Lunges
• 5/5 Side Ball Slams (14/10)
• 20 Lateral Step Overs (12/6”)
• 10/10 Single Arm OH Marches (35/25)

Got 7 rounds, the carry, pulldowns, and 4 lunges.

Sets of 4-6

• Hex Bar Deadlift (30 + 50-80-100-120-140)

3 Sets

• Weighted Pull-ups
• Nick – Strict: 8-8-8
• Brandi – 8# vest: 4-3-3

3 Sets

• 10/10 Seated Hamstring Banded Curls (blue)
• 10 Tate Press (45/25)

10:00

• 4/4 Twisting Box Jumps (20/12”)
• 15 V-ups
• 10 DB Shoulder Press (30) / Push Press (25)
• 20 alt KB over Shoulder (35/25)

Posting this a day late and don’t remember how many rounds and reps.

Jumped on the rower for 20 minutes and did about 4,050 meters.

Walked 18 yesterday.

4 Sets

• 6/6 Single Arm Rotational Push Press (25/15)
• 6/6 Bulgarian Split Squat w/ Rotation (35/25)

4 Sets

• 6/6 Bent Over Row to Press (40/15)
• 3×10/10 Half Kneeling DB Chops (30/20)

3 Sets

• 10/10 DB Assisted Open Book Press (30/20)

3 Sets

• 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (75/45)

Conditioning

• 3:00 Ramp up pace 
• 1:00 Rest
• 4x
  • 30s Sprint
  • 1:00 Rest
• 3:00 Cooldown (total)

Trimmed and cut the lawn today.

Sets of 6-10

• Heavy Incline DB Bench Press
  • Nick: 10x 30-35-40-45-50-60
  • Brandi: 16×20, 9×25, 7×25, 10×25, 10×25, 7×25

3 Sets

• 8 DB Hammer Curls (35/25)
• 10 IYT (2.5)

3 Sets

• 6/6 Half-kneeling Landmine Press (55-65-75 / 45-50-50)
• 8/8 Bench Step Overs (18”, 30-35-40 / 15)

10:00

• 10 Push-ups
• 30 alt Side Crunches
• 8/8 Side Ball Slams (14/10)
• 20 Reverse Lunges

I got through 4+33.