Nick Momrik

2023/11/13

15:00 BikeErg

3 Sets

8/8/8 Static Curls (20#)
12 Tricep Pushdowns (60#)

3 Sets

8/8/8 Static Shoulder Press (seated, 25#)
12 90° Hammer Curls (20#)

3 Sets

16 Front/Lateral Raises (10#)
12 Tate Press (30#)

3 Sets

1:00 Plank
20 Bird Dogs
20 Curl-ups

2023/11/12

18:00 BikeErg

3 Rounds

10 Seated Cable Row (104/71)
14 alt X Body Curls (20/15)

3 Rounds

12 Banded Chest Flys (CS blue)
12 Rope Pulldowns (60/38)

3 Rounds

10 Wide Shoulder Press (25/15)
6/6/6 ISO Upright DB Row (20/15)

3 Rounds

12 Hip Leg Lifts (without lowering)
12 Bear Crawl Plank Position w/ alt Leg Raises
20 alt Leg Raises
12 Knee Elevated Crunches
20 Plank Hip Dips

Another leaf clean-up day! Hopefully only one more after today.

2023/11/10

5 Rounds

5 Strict Chin-ups
20 KB swings (45/35)
12 alt. Reverse Lunge w/ball chop (15/8)
10 Push-ups
8/8 Side Step-ups (20/15, 20/18”)
20 OH March (20/15s)

Finished in 17:18, almost a minute faster. I kept doing too many reps because I was thinking about home loans!

Finisher

10 Hanging Knee Raises (10# MB between feet)
MAX Hold (then drop the ball)
10 Hanging Knee Raises
MAX Hold

2023/11/08

15:00 Row

4 Rounds

10/10 Kroc Row / 20 See-saw Rows (45# DB / 20# DBs)
12 Floor Press (45/20# DBs)
12 Back Fly (25/15# DBs)
5/5 Uneven Push-ups
12 Hammer Hold, External Rotations (20/15# DBs)

3 Sets

12 Weighted Crunches (45# DB)
12 OH Knees to Chest (45# DB)
12 Around the World w/ alt Leg Raises (10# DBs)
12/12 OH Oblique Crunches (20# DB)

2023/11/07

This morning I mowed and bagged the leaves in the front yard.

2 Sets

10 Cat/Cow
10/10 Laying Side Arm Circles

3 Sets

20 Hip Openers
10/10/10 Calf Raises

** “Rest” on machine while partner does their set

3 Sets

12 DB Box Step Overs (20/18”, 25/15# DBs)
12-16 Plyo Lunges
TrueForm Walk

3 Sets

12 Curtsy Lunges (20/15# DBs)
10 Hang DB Squat Cleans (20/15# DBs)
TrueForm Backwards Walk

3 Sets

8/8 Single Leg RDL (45/30#)
12 Squat Jumps
TrueForm Walk

2023/11/06

On Sunday we went for a 1.84 mile walk in 31:52.

15:00 BikeErg

3 Sets

8/8/8 Static Curls (20#)
12 Tricep Pushdowns (60#)

3 Sets

8/8/8 Static Shoulder Press (seated, 25#)
12 90° Hammer Curls (20#)

3 Sets

16 Front/Lateral Raises (10#)
12 Tate Press (30#)

3 Sets

1:00 Plank
20 Bird Dogs
20 Curl-ups

2023/11/04

18:00 BikeErg

3 Rounds

10 Seated Cable Row (104/71)
14 alt X Body Curls (20/15)

3 Rounds

12 Banded Chest Flys (CS blue)
12 Rope Pulldowns (60/38)

My triceps were dying on the pulldowns.

3 Rounds

10 Wide Shoulder Press (25/15)
6/6/6 ISO Upright DB Row (20/15)

3 Rounds

12 Hip Leg Lifts (without lowering)
12 Bear Crawl Plank Position w/ alt Leg Raises
20 alt Leg Raises
12 Knee Elevated Crunches
20 Plank Hip Dips

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Out to clean up leaves.

2023/11/03

5 Rounds

5 Strict Chin-ups
20 Russian KB swings (45/35#)
12 alt. Reverse Lunge w/ Chop (15/8# MB)
10 Push-ups
8/8 Side Step-ups (20/15# DB, 20/18”)
20 OH March (20/15# DBs)

All singles on the chin-ups. Took me 18:03.

2023/10/31

15:00 BikeErg

4 Rounds

10/10 Kroc Row / 20 See-saw Rows (45# DB / 20# DBs)
12 Floor Press (45/20# DBs)
12 Back Fly (25/15# DBs)
5/5 Uneven Push-ups
12 Hammer Hold, External Rotations (20/15# DBs)

3 Sets

12 Weighted Crunches (40# DB)
12 OH Knees to Chest (40# DB)
12 Around the World w/ alt Leg Raises (10# DBs)
12/12 OH Oblique Crunches (20# DB)

2023/10/30

2 Sets

10 Cat/Cow
10/10 Laying Side Arm Circles

3 Sets

20 Hip Openers
10/10/10 Calf Raises

3 Sets

TrueForm Walk (while partner does set)
12 DB Box Step Overs (20/18”, 25/15# DBs)
12-16 Plyo Lunges

3 Sets

TrueForm Walk (while partner does set)
12 Curtsy Lunges (20/15# DBs)
10 Hang DB Squat Cleans (20/15# DBs)

3 Sets

TrueForm Walk (while partner does set)
8/8 Single Leg RDL (45/30#)
12 Squat Jumps

3 Sets

12 Hollow Arms holding up plates with Leg Lifts (5# plates)
12 alt Crunches (10# behind head)
12 Tuck-ups (10#)
12/12 Side Plank Hip Dips (20# DB)