Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

2025/01/24

Legs

4 Sets

  • 4 Incline Belt Squats (0, 45, 45, 35, 25, 15)

3 Sets

  • 12 Cossack Squats (40/15s-20s-25s)
  • 12 Plyo Lunges

3 Sets

  • 6 RDL (95-115-135)
  • 10/10 Single Leg Calf Raise (53)

3 Sets

  • 10 DB Step-ups (20”, 40s/35s)
  • 4/4 Twisting Box Jumps (12”)

2025/01/23

Cardio

15:00 AMRAP

  • 12 Reverse Lunge w/ MB Raise (14/10)
  • Pinch carry (25/15)
  • 8/8 DB Snatch (25)
  • 6 Burpee
  • 30s Jump Rope

Abs

3 Sets

  • 20 OH March (25/20)
  • 10/10 Side Bends (53/40)
  • 10/10 Half-kneeling Halos (25/20)
  • 10/10 Banded Rotations (CS blue)

2025/01/21

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press
    • 45-65-70-75-80-85
    • 45-85-115-145-165-186

3 Sets

  • 10 Incline Fly (35-35-40 / 15-15-20)
  • MAX Weighted/Banded Push-ups
    • B w/ 8# (12-13-12)
    • N (see below)

I was all over the place trying to find something to use for my push-ups. Started out trying a 45# plate on my back, thinking we used to do that in the CrossFit days, but it was for planks. Then I tried the 65# sandbag straight down the back, which kept moving down to my ass. Then tried the sandbag across my back, which wasn’t stable either. Ended up doing a green band around my back, which worked well. So today I did 2 with 45# + 5 with sandbag, then 3 with sandbag + 10 with band, and finally 10 with band. Next week I’ll use the band throughout.

4 Sets

  • 6/4 Shoulder Press
    • 45-55-65-70-75[2+1]
    • 45-75-95-110-125

3 Sets

  • 10 Seated Z Press (30/20)
  • 10 Side Raises (12/20)
  • 10 DB Shrugs (60)

2025/01/19

Back

4 Sets

  • 10 Hex Bar Deadlifts / 4 Deadlifts
  • 3×10 IYT (2.5#)

N: 30-90-120-150-170-180

B: 35-105-155-185-205-215

3 Sets

  • 8 Lat Pulldowns (131/87)
  • 8 Bent over Underhand Back Fly (20-25-25/15)

3 Sets

  • 8 Seated Cable Rows (126/104)
  • 8/8 Single Arm Bent over Row (62/50)

2025/01/17

Legs

4 Sets

  • 6 Belt Squats (0+45+45+35+25+15)

4 Sets

  • 6/6 Landmine Curtsy Lunges(45+ 45-55-75-85 / 35-45-65-80)
  • 20 Banded Hops (red)

4 Sets

  • 6/6 Deficit DB Reverse Lunge (45# plate, 40/35)
  • 4/4 Single Leg Box Jump (20/12”)

4 Sets

  • 12 Banded Hamstring Curls (blue)
  • 4/4 Side Step-ups (20”, 62/50-50-50-53)

2025/01/16

Chest & Shoulders

3 Sets

  • 10 Bench Press Pulses (upper half) + 8 Full

45-90-120-140 / 45-70-75-80

3 Sets

  • MAX Dips

15#: 17-10-8 / 8#: 14-11-10

I really die off quick! At least the first set is getting much better.

3 Sets

  • MAX Svend Press (15×35 / 13×20)
  • 8 DB Pullover (60/50)

3 Sets

  • 6/6 Half Kneeling Landmine Press (85-90-95 / 50-55-60-62.5)

3 Sets

  • 8 Seated Arnold Press (40-40-45/25)
  • 8/8 Banded Single Arm External Rotation (red CS)

2025/01/14

30:00 AMRAP

  • 10 Box Jumps (24/20″)
  • 20 Russian KBS (35/45#)
  • Single Arm OH Carries (40#)
  • 20 Sit-ups
  • 16 DB Curls (20#) / 12 Renegade Rows (30#)
  • 12 Reverse Lunges

I was cruising today and got through 8+13. I did all box jumps and alternated between curls and hammer curls every round.

2025/01/13

Back

4 Sets

  • 10 Hex Bar Deadlifts / 4 Deadlifts

N: 30-90-120-150-170-180

B: 35-105-155-185-205-225

3 Sets

  • 10 IYT (2.5#)
  • 8 Lat Pulldowns (131/87)
  • 8 Bent over Underhand Back Fly (20/15)

3 Sets

  • 8 Seated Cable Rows (126/9104)
  • 8/8 Single Arm Bent over Row (70-62-62/50)

The 70 was heavy and I was twisting and getting my body in to it too much.

Abs

2 Rounds

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