Author: Nick Momrik

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

2023/12/24

Warm-up / Cardio

10:00 BikeErg

Back

3 Sets

  • 10 DB single arm row (50/35)

Break as needed

35 Strict Pull-ups (green band)

I used a green band and did 7 sets of 5.

3 Sets

  • 6 Barbell bent over rows (overhand, 85/35)
  • 6 Barbell bent over rows (underhand)

4 Sets

  • 10 Barbell deadlifts (105)

In the first couple of reps something popped in my left hip and I was getting some pain as I hinged and bent down. After the second rep of the second set I decided to stop.

3 Sets

  • 16 alt Gorilla rows (30/15)

2023/12/22

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 8/8 Barbell Bulgarian Split Squats (30# DBs / 35# Barbell, 18″)
  • 8/8 Explosive Split Squats (18″)

Biceps

3 Sets

  • 14 Plate Curls (35/20)
  • 14 DB Curls (20/12 DBs)

3 Sets

  • 20 Single Arm KB Curls (20/10-15-15)
  • 14 Incline DB Curls (20/12 DBs)

Abs

2 Sets

  • 5/5 Piked In & Out + Leg Lift over DB
  • 20 Russian Twists
  • 10 DB OH Sit-ups
  • 10 DB OH Leg Lifts
  • 20 DB OH Bent Leg Windshield Wipers
  • 10/10 DB Side Bends

We both used a 20 pound DB for everything, except Brandi used a 35 for the side bends.

2023/12/20

Warm-up / Cardio

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

Chest

3 Sets

  • 10 DB Bench Press (50/25)
  • 10 Single DB Narrow Press (60/40)
  • 20 alt DB Flies (20/10)

Shoulders

3 Sets

  • 10 Seated Arnold press (25/20)
  • 5 DB front + lateral raise + reverse fly (10/8)

Triceps

3 Sets

  • 15 DB seated overhead triceps extension (40/30)
  • 15 Bench dips

Abs

3 Rounds

  • 20 Plank Shoulder Taps
  • 10 Jack Knives
  • 20 Bicycle Pass Throughs
  • 10 Toe Touches
  • 20 Russian Twists

I used a 15# DB for last four movements. B used a 12, but an ankle weight for the bicycle passes.

2023/12/18

New cycle!

Warm-up / Cardio

10:00 BikeErg

Legs

  • 5 Deadlifts + 5 Front Squats (45#)
  • 5 Deadlifts + 5 Front Squats (75#)

5 Sets

  • 10 Deadlifts (75/55-65-70-70-70)
  • 8 Front Squats (same)
  • 1-2:00 Rest

Thought about increasing from 75, but haven’t squatted that in a very long time. No need to risk the back and rush it.

3 Sets

  • 12 sumo squats (70/45-62-62)
  • 10 KB swings (53/45)
  • 8/8 OH split squats (25/15)
  • 1-2:00 Rest

Abs

8:00 EMOM (30s work 30s rest)

  • knee raise + straight leg lower
  • tick-tocks
  • strict toes to bar
  • alt. knee raises

2023/12/16

My upper abs are sore. Took a nap today because I was whooped.

Warm-up / Cardio

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

Back

4 Sets

  • 10 Lat Pulldown (104/60)
  • 10 Bent Over Barbell Row (75/45)

4 Sets

  • 12 Seated Cable Rows (double handles, 93/71)
  • 15 Face Pulls (CS blue, reg red)

3 Sets

  • 10 Deadlifts (105)
  • 15 DB Shrugs (50/35# DBs)

Abs

  • 3x60s Plank
  • 3×12 Plank Shoulder Taps
  • 3×20 Russian Twists
  • 3×20 Bicycles
  • 3×10 Hanging Leg Raise

2023/12/14

20:00 AMRAP

  • 4x Side Shuffle
  • 10 DB Hang Clean & Jerk (20/15# DBs)
  • 10 DB Floor Press (40/25# DBs)
  • 10 Burpees
  • 10 Renegade Rows (40/25# DBs)
  • 10 KB Sumo Deadlift (70/62# KB)

We’ve missed this one the last two weeks. I actually did burpees this time, but stepped back and up on them all. Got through 6+14.

Abs

3 Sets

  • 10/10 Twisted Side Crunches
  • 10 Butterfly Crunches
  • 10 Leg Lift + Reach
  • 10 Tuck-ups
  • 20 alt V-ups

2023/12/13

Warm-up / Cardio

  • 10:00 BikeErg
  • 10:00 TrueForm Walk

Upper Body

Part 1

  • 20-14-14-10 alt Neutral Grip Front Raise (20/15# DBs)
  • 10-8-8-6 Bent Over Back Fly (25/20# DBs)

Part 2

  • 12-12-10-8 Wide DB Curl (20/15# DBs)
  • 10-10-8-6 DB Push-up to Side Plank Reach (20/15# DBs)

Part 3

  • 16-14-14-12 DB Halos (25/20# DB)
  • 10-8-MAX-MAX Diamond Push-ups (18-14/12-12)

Mobility

2 Sets

  • 10 Cat/Cow
  • 20 Laying Hip Openers

I started to feel my back during the middle of the workout, so I skipped out on the fancy ab/mobility work.

2023/12/12

Warm-up / Cardio

10:00 BikeErg

Legs

Part 1

  • 10-10-10-8 Incline Front Squats (35 plates on 4 mats, 25/20# DBs)
  • 10-10-8-6 Bulgarian Split Squats each leg (20/10# DBs)

Part 2

  • 10-10-8-8 KB Sumo Squat/ Deadlift (70# KB)
  • 7-7-5-5 Staggered Deadlifts each side (30# DBs)

Part 3

  • 20-16-12 Elevated Reverse Lunges (45 plate, 20/15# DBs)
  • 10 Box Jumps (20”)

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