Author: Nick Momrik

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

2025/01/01

Chest & Shoulders

3 Sets

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

These are pretty nasty. I went up five pounds on my final set for 45-75-105-130 and B went up 2.5 on her final for 45-60-65-72.5.

3 Sets

  • MAX Dips

15#: 13-10-8 / 8#: 10-8-7

3 Sets

  • MAX Svend Press (15×25 / 16×20)
  • 8 DB Pullover (60/50)

3 Sets

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

I went up 2.5 pounds on the third set.

3 Sets

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

I had to skip upright nows again because of a weird feel in my shoulderblade.

2024/12/31

30:00 AMRAP

  • 10 Box Jumps (24/20″)
  • 20 Russian KBS (45/53#)
  • Single Arm OH Carries (35#)
  • 20 Sit-ups
  • 16 DB Curls (20#) / 12 Renegade Rows (30#)
  • 12 Reverse Lunges

I think I got through 7 full rounds and then the box jumps, swings, and 1/4 of the total carry distance. This whooped both of us.

2024/12/30

Back

4 Sets

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

I did 30-90-120-140-160-170, increased on each set from last time. B did the regular deadlifts with 35-105-155-175-200-210.

3 Sets

  • 8 Lat Pulldowns (126-128.5-131/84.5-84.5-87)
  • 8 Bent over Underhand Back Fly (15-15-20/12)

Increases everywhere.

3 Sets

  • 8 Seated Cable Rows (117.5-120-120/98)
  • 8/8 Single Arm Bent over Row (62/50)

More weight!

Abs

2 Rounds

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

Trying to get in some time on the golf sim each day. So nice!

2024/12/24

Chest & Shoulders

3 Sets

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

I did 45-75-105-125 and B did 45-60-65-70.

3 Sets

  • MAX Dips

I wore the 15# vest and got 12-9-8, while B wore 8# and did 9-8-8.

3 Sets

  • MAX Svend Press (15×25 / 12×20)
  • 8 DB Pullover (60/50)

3 Sets

  • 6/6 Half Kneeling Landmine Press (85-90-92.5 / 50-55-60-62.5[4])

3 Sets

  • 8 Seated Arnold Press (35-40-40 / 25)
  • 8/8 Banded Single Arm External Rotation (red CS)

I had to skip the upright nows at the end because something in my back was pulling. Spent a lot of time today working on the turf for the golf sim, before and after the workout.

2024/12/23

5 Rounds

  • 20 DB Push Press (25/15)
  • 20 Pogos on to plate (45/35)
  • 10/10 KB Around the World (35/45)
  • 20 Push-ups
  • 20 Side lunges
  • 20 Plank Pull Throughs 40/25)
  • 1:00 Machine (TrueForm Walk, BikeErg)

Brandi jumped out to an early lead and I couldn’t let that stand in this workout, so I really pushed. Finished in 21:57, which is 1:57 faster than last week!

2024/12/22

Back

4 Sets

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

It was 30-80-110-130-150-165 for me on the hex and 35-105-155-175-195-205 for B on the regular bar.

3 Sets

  • 8 Lat Pulldowns (126 /82)
  • 8 Bent over Underhand Back Fly (12-15-15/10)

3 Sets

  • 8 Seated Cable Rows (115-115-117.5/95.5)
  • 8/8 Single Arm Bent over Row (60/50)

Abs

2 Rounds

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