Author: Nick Momrik

I walked 18 yesterday.

Legs

3 Sets

• 12-15 Sumo Squats (40/25)
• 10/10 Step-ups (20”, 25/15)

3 Sets

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

2 Sets

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

Abs

2 Rounds

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

Back

4 Sets

• MAX Strict Pull-ups (12-9-7-7 / 5-4-4-4)

4 Sets

• 6 Hex Bar Deadlifts (120-140-160-180 / 120-140-160-160)
• 8-8 Staggered Rotational MB Slam (14/10)

4 Sets

• Farmer carry (50/40)

Abs

3 Sets

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

On Sunday we walked 9 holes and I did yard work. I walked 18 yesterday.

Chest & Shoulders

3 Sets

• 10-12 Incline DB Bench Press (40-45-45 / 25)
• 12-15 DB Lateral Raise (10/5)

3 Sets

• 8-10 Bench Press (155/65)
• 10-12 Arnold Press (25/15)

3 Sets

• 12-15 DB Fly (30 / 20)
• 12-15 DB Front Raise (10 / 8)

2 Rounds

• 15 Hanging Knee Raises
• 20 Bicycle Crunches
• 20 Plank Shoulder Taps
• 20 Russian Twists

I walked 18 holes on Wednesday, we play pickleball on Thursday, and yesterday we adopted a couple of cats.

3 Sets

• 12-15 Sumo Squats (40/25)
• 10/10 Step-ups (20”, 25/15)

3 Sets

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

2 Sets

• 10/10 Reverse Lunges (20/15)
• 8/8 Explosive Step-ups (18″)

Abs

2 Rounds

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

On Friday I walked 18 in some really strong winds and it wiped me out for Saturday. Though we did play a little pickleball and I mowed the lawn. On Sunday we played more pickleball and yesterday I walked 18 again.

Chest & Shoulders

3 Sets

• 10-12 Incline DB Bench Press (35-40-45 / 20-25-25)
• 12-15 DB Lateral Raise (5/10)

3 Sets

• 8-10 Bench Press (155/65)
• 10-12 Arnold Press (25/15)

3 Sets

• 12-15 DB Fly (25-25-30 / 15-15-20)
• 12-15 DB Front Raise (10 / 5-8-8)

I used the higher rep counts everywhere and picked pretty good weights that had me near failure.

Abs

2 Rounds

• 15 Hanging Knee Raises
• 20 Bicycle Crunches
• 20 Plank Shoulder Taps
• 20 Russian Twists

Legs

4 Sets

• 5 Belt Squats (100-145-170-195 / 100-145-170-170)
• 10-10-10 Calf Raises (60/35 DBs)

3 Sets

• 10-10 / 8-8 Bulgarian Split Squat (18″, 30/25)
• 10-10 Single Leg Hip Thrusts (35/15)

On Monday morning we played 18 with a cart and in the afternoon I mowed the lawn. I walked 18 holes yesterday.

Chest & Shoulders

4 Sets

• 6-8 DB Bench Press (60/35)
• 6-8 DB Shoulder Press (35/20)

3 Sets

• 8-12 DB Incline Bench Press (35/20)
• 12-15 DB Lateral Raises (12/8)

3 Sets

• 12-15 DB Chest Fly (30/20)
• 12-15 Plate Front Raises (25/15)

Abs

3 Sets

• 10/10/10/10 Banded Butter Churners (CS blue)
• 10/10 Banded Side Bends (CS blue)
• 10/10 Banded Pallof Press (CS blue)

We played pickleball yesterday.

Back

4 Sets

• MAX Strict Pull-ups (11-9-7-7 / 6-5-5-5)

4 Sets

• 6 Hex Bar Deadlifts (120-140-160-180)
• 8-8 Staggered Rotational MB Slam (14/10)

4 Sets

• Farmer carry (50/40)

Abs

3 Sets

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

On Saturday we did a bunch of walking at the LIV golf tournament. Played some pickleball on Sunday. I walked 18 on Monday and Wednesday. On Tuesday I ended up getting one of my vision headaches just before gym time, I think because of stressing about our cat, who we had to put to sleep on Wednesday evening. 😢 It’s been a rough few days.

Legs

4 Sets

• 5 Belt Squats (90-135-160-185 / 90-135-160-160)
• 10-10-10 Calf Raises (50/35 DBs)

3 Sets

• 10-10 / 8-8 Bulgarian Split Squat (18″, 30/20)
• 10-10 Single Leg Hip Thrusts (35/15)

Abs

3 Sets

• 10 V-up
• 15 Tuck Crunch
• 10-10 Side Laying Crunches
• 30s Plank
• 1:00 Rest

Yesterday I walked 18 holes and earlier today I cut the lawn.

Legs

4 Sets

• 5 Belt Squats (90-135-160-185 / 90-135-160-160)
• 10-10-10 Calf Raises (50/35 DBs)

3 Sets

• 10-10 / 8-8 Bulgarian Split Squat (18″, 25-30-30/20)
• 10-10 Single Leg Hip Thrusts (35/15)

Abs

3 Sets

• 10 V-up
• 15 Tuck Crunch
• 10-10 Side Laying Crunches
• 30s Plank
• 1:00 Rest