Author: Nick Momrik

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

2024/03/21

Warm-up / Cardio

10:00 BikeErg

Legs

4 Sets

  • 12 Front squats (85) / Weighted wall sits (40s, 45# DB in front rack)
  • 12/12 Single Leg RDL (35#) / 12 Bench hamstring sliders w/ rings

3 Sets

  • 8/8 Single Leg Box Step Downs (14″)
  • 25/25 steps OH March (40/25)

4 Sets

  • 10/10 Bulgarian split squats (18”, 25/15)
  • 8 Box Jumps (20″)

Abs

3 Sets

  • 30/30s Side Plank
  • 30s Leg Lifts

2024/03/20

Warm-up / Cardio

  • 4:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 3:00 TrueForm Walk

Lifting

4 Sets

  • 12 Deadlifts (125-145) / 12 Hip Bridges (40)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12 Pendlay Rows (75/65)
  • 12 Tricep Pushdowns (60/38)

4 Sets

  • 10/10 Standing Banded Woodchops (blue)
  • 12 Underhand Lat Pulldown (104/71)

4 Sets

  • 12 Seated Cable Rows (handles, 104-98/76)
  • 3×12 DB Dead Bugs (12)

Abs

2 Sets

  • 20 Pike Heel Clicks over DB
  • 20 alt Piked Single Leg Extensions
  • 10 Piked In & Outs around DB
  • 10 Piked Leg Lifts over DB
  • 30 Russian Twists (20# KB/15# DB)
  • 20 Plank Hip Dips over DB

My back has been feeling good, so I did this part today.

2024/03/18

Cardio

  • 4:00 Slow
  • 2x
    • 30s Fast
    • 1:00 Slow
  • 10x
    • 20s Fast
    • 40s Slow
  • 1:00 Slow
  • 2x
    • 30s Fast
    • 1:00 Slow

I was on the BikeErg. My legs felt really heavy for about half the ride and then finally woke up near the end.

HIIT / Power

5 Rounds

  • 14 Curtsy Lunges
  • 14 MB Side Skaters (14/8)
  • 10 Ball Slams (14)
  • 10 Plyo Lunges with band (green tube)
  • 10 KB OH Reach (25)
  • 10 Bench Dips

2024/03/17

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

  • 12 Incline DB Bench Press (40/25)
  • 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

  • 10 Decline Push-ups (18”)
  • 12 Single DB Curl (50/35)

4 Sets

  • 12/12 Landmine Press (35 bar + 30/15)
  • 6 Strict Pull-ups / 40 Band Pull Aparts (red)

I stuck with the pull aparts for another week after the weird shoulder thing last week. Hopefully back to pull-ups next week.

4 Sets

  • 10 Shoulder Press (70/45)
  • 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

  • 20 Hip openers
  • 10 Wall slides

2 Sets

  • 10/10 Stability ball rotations
  • 10/10 Fire hydrants

Did a bunch of sanding on a project this morning and will be doing a lot more this afternoon.

2024/03/14

On Tuesday we went for a 3.57 mile walk in 57:45. Yesterday I walked 18 holes and was pretty tight in my middle and upper back after.

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 4:00 TrueForm Walk Backwards
  • 3:00 TrueForm Walk

Legs

4 Sets

  • 12 Front squats (65-65-65-70) / Weighted wall sits (40s, 40# DB in front rack)
  • 12/12 Single Leg RDL (35#) / 12 Bench hamstring sliders w/ rings

3 Sets

  • 8/8 Single Leg Box Step Downs (13″)
  • 25/25 steps Suitcase March (60/53)

4 Sets

  • 10/10 Bulgarian split squats (18”, 25/15)
  • 8 Box Jumps (20″)

Abs

3 Sets

  • 1:00 Plank
  • 30s alt Side Crunches

2024/03/11

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk

Lifting

4 Sets

  • 12 Deadlifts (105-125) – 8/8 Single Leg Hip Bridges (35)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

I need to do something in place of the single leg bridges. I can feel my back in too many of the reps. We tried eight pounds for the I-T-Y but it was too heavy.

4 Sets

  • 12 Pendlay Rows (75/55-60)
  • 12 Tricep Pushdowns (60/38)

4 Sets

  • 10/10 Standing Banded Woodchops (blue)
  • 12 Underhand Lat Pulldown (104/71)

4 Sets

  • 12 Seated Cable Rows (handles, 104-98/71-76)
  • 3×12 DB Dead Bugs (10)

Stomach was odd so I skipped the ab work.

2024/03/09

On Thursday we went for a 3.56 mile walk in just over an hour.

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk

Upper Body

4 Sets

  • 12 Incline DB Bench Press (40/25)
  • 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

  • 10 Decline Push-ups (18”)
  • 12 Single DB Curl (50/35)

4 Sets

  • 12/12 Landmine Press (35 bar + 30/15)
  • 6 Strict Pull-ups / 40 Band Pull Aparts (red)

Something is up with the front of my left shoulder, so I couldn’t do pull-ups.

4 Sets

  • 10 Shoulder Press (70/40)
  • 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

  • 20 Hip openers
  • 10 Wall slides

2 Sets

  • 10/10 Stability ball rotations
  • 10/10 Fire hydrants