Author: Nick Momrik

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

Walked 9 on Saturday and played pickleball on Sunday, with a sick wife at home. She was feeling better today finally.

Back

10 Sets

• Negative Pull-up (5s)

We did these I Go You Go style, one at a time.

4 Sets

• 8 Pendlay Row (95 / 75-85-85-85)
• 8 Incline Back Fly (35 / 20-25-25-25)

Abs

3 Sets

• 1:00 Plank
• 30s Reverse Crunch / Russian Twist

I cut the lawn on Monday, walked 18 on Tuesday, played pickleball on Wednesday, and walked 18 on Thursday.

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”)

Yesterday I walked 18 holes.

Legs

3 Sets

• 12-15 Sumo Squats (70/62 KB)
• 10/10 Step-ups (20”, 25-30-30 / 15)

3 Sets

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

2 Sets

• 10/10 Reverse Lunges (20-25 / 15)
• 5/5 Explosive Step-ups (18”)

I actually screwed up my counts because we had the Ryder Cup on the big screen and I did 9/9 and 6/6. Whoops! Felt good going up in some weights though.

2 Rounds

• 15 Toe Touch Crunches
• 10/10 Side Plank Hip Dips
• 30 Flutter Kicks
• 40 Mountain Climbers

On Tuesday we played a little pickleball, but I started feeling shitty and then Wednesday evening I felt some of the same.

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 (155-155-160 / 65-70-70)
• 10-12 Arnold Press (25/15)

3 Sets

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

Yesterday we walked 9 holes in the afternoon. We planned to play pickleball today, but it rained and when we drove by the courts at one point it didn’t look like it would dry enough later in the day.

I Go, You Go

• 1-2 Strict Chin-ups

I kept doing two reps each time and B started out with two and was down to singles. No idea how many rounds we did.

3 Sets

• 6-8 Lat Pulldowns (126-131-131 / 71-76-76)
• 12 French Press – DBs (25/20)

3 Sets

• 10 Seated Cable Row (115 / 71-82-82)
• 16 alt DB Curl (25-30-30 / 15-20-20)