Author: Nick Momrik

Legs

4 Sets

• 4 Back Squats (35-85-105-125-145-155)

3 Sets

• 16 DB lunges (35s)
• 10 Kneeling banded hip thrusts (green + red)

3 Sets

• 10 Leg Extensions (14)
• 10 alt DB Step-ups (20/18”, 45/30#)

Abs

3 Sets

• 10 per side hip lift leg lower
• 20 double dead bugs (12s)
• 20 dead bugs (12s)

Been a bit busy.

Back

4 Sets

• 5 Hex Bar Deadlift (60-100-130-150-170)

3 Sets

• MAX Pull-ups (10-9-9 / 5)

3 Sets

• 8 Rev Grip Lat pulldowns (8-9-10 / 6)
• 10 Incline DB Rows (40/25)

3 Sets

• 10 Straight Arm Pulldown (5/2)
• 10 Incline Back Fly (30/20)

Abs

3 Sets

• Suitcase Carry (60/53)
• 10/10 Side Plank Hip Dips
• 20 Planks Shoulder Taps
• 20 alt Crunches

Shoulders

4 Sets

• 6 Shoulder Press (35-65-85-95-115 / 35-45-55-60-65)
• 2 Sets – IYTs (2.5)

3 Sets

• 16 alt Side Raises ISO Hold DB Neutral Grip (10/5)
• 12 Front Raise / 8 DB Front Raise to T-fly (10/5)

3 Sets

• 10 Wide DB Curls (20/12)
• 10 Tricep Pushdowns (5/3)

3 Sets

• 20 DB Crisscross (20 / 12)
• 10 DB Skull Crushers (35 / 20)

Then we hit pickleballs around the basement for over 30 minutes. Too hot outside and now the Canadian wildfire smoke is invading.

Was out of town for the weekend and had an allergy flare up for a few days.

Legs

4 Sets

• 6 Back Squats (35-65-85-105-125-145-165)
• 3 Sets – 10 KB Swings (70)

3 Sets

• 8/8 Bulgarian Split Squats (30s)
• 8/8 Weighted Side Lunge (45)

3 Sets

• 10 Leg Extensions (14)
• 10 alt DB Step-ups (20”, 45s)

Walked 18 holes yesterday.

Legs

4 Sets

• 4 Back Squats (35-85-115-145-165-185 / 35-85-105-125-135-145)
• 3 Sets – 10 KB Swings (70/53)

3 Sets

• 8/8 Bulgarian Split Squats (30s/20s)
• 8/8 Weighted Side Lunge (45/25)

3 Sets

• 10 Leg Extensions (13-14-14 / 6)
• 10 alt DB Step-ups (20/18”, 45/30#)

Abs

3 Sets

• 10 V-ups 
• 10 Reverse Crunches
• 10/10 Side Laying Jack Knives

I walked 18 on Friday, cut the lawn and played some pickleball yesterday, and we rode 9 holes this morning.

Shoulders

4 Sets

• 6 Shoulder Press (35-65-85-95-105 / 35-45-55-60-65)
• 3 Sets – ITY’s (2.5)

3 Sets

• 16 alt Side Raises ISO Hold DB Neutral Grip (10/5)
• 12 Front Raise / 8 DB Front Raise to T-fly (10/5)

3 Sets

• 10 Wide DB Curls (20/12)
• 10 Tricep Pushdowns (5/3)

3 Sets

• 20 DB Crisscross (20 / 10-12-12)
• 10 DB Skull Crushers (35 / 25)

Abs

3 Sets

• 20 OH March (40/20)
• 20 alt Plank Knee to Elbow
• 20 Sit-ups

Chest & Arms

4 Sets

• 4 Bench Press (45-95-115-135-155-175 / 45-55-65-75-85-90)

3 Sets

• 12 Incline Chest Fly (25-25-30 /15)
• 10 Incline Close Grip Bench Press (35-35-40 /15)

3 Sets

• MAX Bench Dips

I did 20.

3 Sets

• 10 Single DB Curls (50/35)
• 10 Tate Press (40/20)

Abs

3 Sets

• 10 Hanging Leg/Knee Raises
• 12 Leg Lifts over DB
• 20 Plank Hip Dips

Walked 9 holes Sunday and 18 yesterday.

Legs

4 Sets

• 4 Back Squats (35-85-105-135-155-175 / 35-65-85-105-135-135)
• 3 Sets – 10 KB Swings (70/53)

3 Sets

• 8/8 Bulgarian Split Squats (30s/20s)
• 8/8 Weighted Side Lunge (45/15s)

3 Sets

• 10 Leg Extensions (12-13-14 / 6)
• 10 DB Step-ups (20/18”, 45/30#)

Abs

3 Sets

• 10 V-ups 
• 10 Tuck-ups
• 10/10 Side Laying Crunches / Jack Knives

Shoulders

4 Sets

• 6 Shoulder Press (35-65-85-90-100 / 35-45-55-60-60)
• 3 sets IYT’s (2.5)

3 Sets

• 8 alt Iso Hold DB Side Raise
• 8 DB Front Raise to T-Fly 

3 Sets

• 10 Wide DB Curls (20/12)
• 10 Tricep Pushdowns (5 / 2-3-3)

3 Sets

• 20 DB Criss Cross (20 / 10-12-12)
• 10 DB Skull Crushers (30-35-35 / 25)

Abs

3 Sets

• 40s Plank
• 30s Russian Twists
• 10s Rest

I screwed up the clock. It was supposed to be 1:00 and 30s with no rest.

Walked 18 each of the last two days.

Back

4 Sets

• 8 Barbell Rows (35-85-105-110-115 / 35-65-85-85-85)

3 Sets

• MAX Pull-ups (10/6)

3 Sets

• 8 Lat Pulldowns (10/6)
• 8 Incline Rows (elbows out, 30/20)

3 Sets

• 8 Seated Cable Rows (11/8)
• 8/8 Single Arm DB Rows (62/40)

Abs

3 Sets

• Suitcase Carry (60/53)
• 10/10 Hip Dips
• 20 Planks Shoulder Taps
• 20 alt Side Crunches