Author: Nick Momrik

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 (30-35-35 / 20)
• 12-15 DB Lateral Raises (10-12-12 / 8)

3 Sets

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

I did the top end of all the rep counts.

Abs

3 Sets

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

Yesterday we played pickleball and I mowed the lawn. We played pickleball again today.

4 Sets

• MAX Strict Pull-ups (10-8-7-7 / 5-5-5-5)

4 Sets

• 6 Hex Bar Deadlifts (110-130-150-170)
• 8-8 MB Rotational Slam (14/10)

4 Sets

• 30-45s Farmer carry (50/40)

3 Sets

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

I walked 18 on Wednesday and we played pickleball yesterday.

Legs

4 Sets

• 5 Belt Squats (90-125-150-175 / 90-125-150-150)
• 10-10-10 Calf Raises (50/30 DBs)

3 Sets

• 10-10 / 8-8 Bulgarian Split Squat (18″, 25/15)
• 10-10 Single Leg Hip Thrusts (30/12)

Abs

3 Sets

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

On Sunday we played a bunch of pickleball and I mowed the lawn. Yesterday I walked 18 holes.

Chest & Shoulders

3 Sets

• 6 Incline Bench Press (135-145-155 / 65)
• 10 Decline Pushups (12”)
• 25 Chest Front Raises (10/8)

I jumped from 115-135-155 to today’s weights.

3 Sets

• 6 Seated DB Shoulder Press (40 / 20)
• 12 Banded X Shoulder Raise (CS red) / DB Raise (10)
• 24 Single alt DB Presses (35/15)

A couple of increases and almost hit failure on the 1st and 3rd movements.

Abs

3 Sets

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

This was a much harder triplet than what we had been doing.

We walked 9 holes this morning.

4 Sets

• 6 Hex Deadlift (110-130-150-170 / 110-130-130-150)
• 8/8 MB Rotational Slam (14/10)

3 Sets

• 10/10 Cable/Band Rotational Row (CS blue/red)
• 12/12 Dumbbell External Rotation (elbow at 90°, 10/5)

4 Sets

• 1.5/1 lap Farmer’s Carry (50/40 DBs)

We definitely need to be doing more grip work.

On Wednesday I walked 18 holes and yesterday we played a few games of pickleball.

Legs

3 Sets

• 8 Back Squats (115-125-135 / 105-115-125)
• 10 DB RDL (40)
• 20 DB Walking Lunges (30/20)

Abs

3 Sets

• 10 V-up
• 15 Tuck Crunch
• 10/10 Side Laying Crunches / 20 Leg Lifts
• 30s Plank
• 1:00 Rest

We walked 9 holes on Saturday. On Sunday we played pickleball with new strangers that were much better and did yard work. Yesterday I walked 18.

Chest & Shoulders

3 Sets

• 6 Incline Bench Press (115-135-155 / 65)
• 10 Decline Pushups (12”)
• 25 Chest Front Raises (10/8)

3 Sets

• 6 Seated DB Shoulder Press (35-40-40 / 20-25-20)
• 12 Banded X Shoulder Raise (CS red) / DB Raise (8-10-10)
• 24 Single alt DB Presses (30/15)

Abs

3 Sets

• 10/10 Banded Rotations (CS blue)
• 10/10 Banded Raises (CS blue)
• 10/10 Banded Plank Rows (CS blue)

Legs

3 Sets

• 8 Back Squats (105-115-125 / 95-105-115)
• 10 DB RDL (35-35-40 / 35)
• 20 DB Walking Lunges (25-25-30 / 15-15-20)

Abs

3 Sets

• 10 V-up
• 15 Tuck Crunch
• 10/10 Side Laying Crunches / 20 Leg Lifts
• 30s Plank
• 1:00 Rest

I walked 18 yesterday. We probably would have played pickleball today, but the air quality is in the unhealthy levels from the Canada wildfires.

30-20-10

• Box jumps (24/20”)
• DB Hang C&J (25/15#)
• alt Side Ball Slams (14/10# MB)
• Renegade Rows (30/20# DBs)

I was 58 seconds faster than July 9th, finishing in 10:48. B finished in 11:56.

3 Sets

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

I walked 18 yesterday.

Chest & Shoulders

3 Sets

• 6 Incline Bench Press (115-135-145 / 65)
• 10 Decline Pushups (12”)
• 25 Chest Front Raises (10/8)

Went up 10 on each of my list two sets of incline bench.

3 Sets

• 6 Seated DB Shoulder Press (35/20)
• 12 Banded X Shoulder Raise (CS red) / DB Raise (8)
• 24 Single alt DB Presses (30/15)

This gets really hard.

3 Sets

• 10/10 Banded Rotations (CS blue)
• 10/10 Banded Raises (CS blue)
• 10/10 Banded Plank Rows (CS blue)