Author: Nick Momrik

I walked 18 holes yesterday.

Hex Bar Deadlifts

• 5×60
• 5×100
• 5×130
• 5×150
• 5×170
• 5×170

I’m whooped for some reason today, so that’s all I did.

Bench Press

• 10×45
• 8×95
• 6×135
• 5×165
• 5×185
• 5×205

Push Press

• 5×45
• 5×85
• 5×105
• 5×125
• 5×135

Warmed up with 6 back squats at 35, 65, and 85.

4 Sets

• 6 Back Squats (105-115-125-125)
• 10-10-10 Calf Raises (105-115-125-125 / 35# DBs)

I did my squats down to touching the bench.

We alternated between the pairs of movements.

3 Rounds

• 3 Rope Climb (stand to laying + up) & V-ups
• 8/8 Elevated Reverse Lunges (45+35 plates) & Plank Hip Dips
• 3x Farmer Carry (40/35 DBs) & alt Side Crunches
• 20 KBS (53/45) & Reverse Crunches

I think it took us 21:28.

I need to mow the lawn this afternoon.

It was a long travel day and then resting and catching up on a few things around the house yesterday. Good to be home.

Back

10 Sets

• Negative Pull-up (5s)

3 Sets

• 8 Pendlay Row (95 / 75)
• 8 Incline Back Fly (35 / 25)

3 Sets

• 8 Straight Arm Pulldowns (60-65-65 / 38-43-43)
• 12 alt Plank DB Rows (40/25)

Conditioning

12:00

• 10 DB Step-overs (20”, 20# DBs) / 10 DB Step-ups (18”, 12#)
• 10 Straight Leg DB Sit-ups (15/10#)
• 15 Plank Jacks
• 15 Air Squats (mine to 20″ box)
• 6/6 Side Ball Slams (10/8# MB)

I did 4 rounds plus up through 7 squats.

3 Sets

• 12 Cable Chest Fly

3 Sets

• 10-10 Single Arm Cable Shoulder Raises

4 Sets

• 10 Chest Press Machine

4 Sets

• 10 Shoulder Press Machine
• 10 Leg Extension Machine

3 Sets

• 10 Leg Curl Machine
• 10 Dips

3 Sets

• 10 Lat Pulldowns
• 8-8 DB Rows

3 Sets

• 10 Seated Cable Row
• 10-10 cables standing back fly / 10 Seated bent over back fly

3 Rounds

• 1:00 Stepper
• 1:00 Plank
• 1:00 Stepper
• 15-15 Half Keeping Wood Choppers (20/10# DB)

That may have been my first time ever using a stepper machine.

We’re in Playa del Carmen for a vacation, so hit up the resort gym.

3 Sets

• 12 Tricep Pulldowns (rope)

3 Sets

• 12 Cable Rope Bicep Curls

3 Sets

• 8/5 Strict Close Grip Pull-ups

3 Sets

• 12 Tricep Pushdowns

3 Sets

• 12-12 Cable Handle Bicep Curls

Abs

3 Sets

• 15 Incline Sit-ups (10-25-25 / 10# plate)
• 15 Hanging Straight Leg Lifts

I walked 18 on Tuesday and Thursday. Wednesday I had one of my vision headaches so napped for over 2 hours in the afternoon. Yesterday we played pickleball and I cut the lawn.

Chest & Shoulders

3 Sets

• 10-12 Incline DB Bench Press (45 / 25)
• 12-15 DB Lateral Raise (12/8)

3 Sets

• 8-10 Bench Press (135 / 65-70-70)
• 10-12 Arnold Press (25/15)

3 Sets

• 12-15 DB Fly (30 / 20)
• 12-15 DB Front Raise (12 / 8)

Abs

2 Sets

• 8 V-ups
• 12 Tuck-ups
• 15 Sit-ups
• 30s Plank
• 30s Rest

I really need this hernia fixed.

I walked 18 on Wednesday and Thursday, we played pickleball on Friday, I cut the lawn Saturday, and I walked 18 yesterday. Wife has been sick again.

Legs

3 Sets

• 12-15 Sumo Squats (70 KB)
• 10/10 Step-ups (20”, 30 / 15)

3 Sets

• 24 Walking Lunges (25 / 15)
• 15-20 Squat Pulses

2 Sets

• 10/10 Reverse Lunges (25 / 15)
• 5/5 Explosive Step-ups (18”)

Abs

3 Sets

• 10/10 Banded Pallof Presses (CS blue)
• 10/10 Banded OH Side Bends (CS red)
• 10 Hanging Knee Raises