Author: Nick Momrik

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

2025/12/01

Lower Body Strength (Posterior Focus)

  • 4×5 Hex Bar Deadlift (60-100-130-150-170-190)
  • 3×10 Leg Cable Extension (100-110-120 / 70-80-90)
  • 4×12 Hip Thrust (95-105-115-125 / 65)
  • 3×10 Hamstring Cable Curl (50/30)
  • 3×20 Calf Raises (50-50-60 / 40-50-50 DBs)

2025/11/30


Upper Body Strength (Push Focus)

  • 4×8 Cable Chest Press (44-70-96-122-135-148 / 44-57-83-83-83-83)
  • 3×10 Shoulder Press (65-95-105-110 / 4x 45-55-65-65)
  • 3×12 Incline DB Press (40-45-45 / 9-8-8x 25)
  • 3×8-12 Dips
  • 3×15 Lateral Raise (12/8)

3 Rounds

  • 30s Push-ups (22-21-18 / 18-15-15)
  • 30s Rest

I tried resting at the bottom in that first set between threes. I think it slowed me down and fatigued me. B is killing it though!

2025/11/28

Power & Plyometrics

  • 3×12 Jump Squats
  • 3×10 Box Jumps (24/20″)
  • 3×24 Lateral Bounds
  • 3×15 Kettlebell Swings (53/45)
  • 3×12 Medicine Ball Slams (15/8)
  • 3x45s Plank with Shoulder Tap

“I Go, You Go” through 3 sets of each movement before moving on to the next. Even faster this week: 16:13.

2025/11/26

Upper Body Strength (Pull)

  • 3×5-8 Pull-Ups
  • 4×8-10 Bent-Over Rows (95 / 75)
  • 3×10 Lat Pulldown (110-110-120 /70)
  • 3×12 Seated Cable Row (120 / 80)
  • 3×12 Dumbbell Biceps Curl (30/20)
  • 3×15-20 Face Pulls (blue) or Band Pull Aparts (red)

I did the face pulls.

Abs

3 Rounds

  • 10/10 T-spine Rotations (10/8# DB)
  • 12 Laying Leg In/Out OR alt V-ups
  • 20 alt Side Crunches

I did the laying leg in/outs.

2025/11/24

Lower Strength (Anterior & Athletic Focus)

  • 4×8 Barbell (35-65-85-105-125-135) or Goblet Squat (35-53-70-70-70-70)
  • 3×10/10 Step-Ups (18”, 30-30-35/20 DBs)
  • 3×8-12 DB Romanian Deadlift (45-50-50 / 40-45-45 DBs)
  • 3×15/15-10/10 Cable Glute Kickbacks (30#)
  • 3×24 Walking Lunges

I did the goblet squats.

2025/11/22

Power & Plyometrics

  • 3×12 Jump Squats
  • 3×10 Box Jumps (24/20″)
  • 3×24 Lateral Bounds
  • 3×15 Kettlebell Swings (53/45)
  • 3×12 Medicine Ball Slams (15)
  • 3x45s Plank with Shoulder Tap

We got through 10 seconds faster, in 16:50 today.

2025/11/21

Upper Body Strength (Push Focus)

  • 4×8 Cable Chest Press (44-70-96-109-122-135 / 44-57-83-83-83-83)
  • 3×10 Shoulder Press (65-95-105-110 / 45-50-50-50)
  • 3×12 Incline DB Press (40-40-45 /20)
  • 3×12/10 Dips
  • 3×15 Lateral Raise (12/8)

3 Rounds

  • 30s Push-ups
  • 30s Rest

I got 23-21-18 (up from 23-21-15) and B got 15-14-14 (up from 12-13-12).