Author: Nick Momrik

Yesterday we walked 9 holes and I trimmed/edged the lawn.

3 Sets

• 6 DB Bench Press (60 / 40-45-45)
• 10 Perfect Push-ups
• 25 Banded Fly (CS red)

3 Sets

• 6 / 5-5-4 Shoulder Press (95-105-105 / 65)
• 12 Upright DB Row (25/20)
• 25 Bent Arm Lateral Raise (12/8)

2 Sets

• 10 3-way V-ups
• 10 Boat Crunch
• 6/6 Side Plank Crunches
• 10 alt Knee Tucks

We played some pickleball, but got rained out after a game and a half.

Happy 4th!

Walked 18 holes yesterday. My abs are still sore from Wednesday. Back to the brutal leg workout today.

3 Sets

• 5/5 each leg Three-Way Lunge (15-15-20 / 15s)
• 3×15 Dumbbell Front Squat (15-15-20 / 15s)
• 3×10 Single-Leg Dumbbell Hip Extension (20-20-25 / 8)

Decided I’d bump it up the last set of each.

3 Sets

• 10/10 Standing Hip Raises (25)
• 10 Calf Raises (35s)

We added the calf raises this week.

2 Sets

• 10/10 Rotational Side Plank
• 15 V-ups
• 20 Plank Shoulder Taps
• 15/15 Side Crunches

On Sunday I walked an early 18 holes, played pickleball, and mowed the lawn. My legs were wrecked from Friday the last two days. I walked 18 yesterday.

3 Sets

• 6 Incline DB Row (45-50-50/40)
• 12/12 DB Bent Over Elbow Out Row (35/25)
• 25 Incline Back Fly (15/8)

3 Sets

• 6 V-ups
• 10 Tuck Crunch
• 14 Sit-ups
• 30s Rest

Instagram source

Been a busy week. On Thursday I walked 18 holes. Yesterday was a long day going down to pick up my new Rivian R1T. In the gym early this morning.

3 Sets

• 5/5 each leg Three-Way Lunge (15s)
• 3×15 Dumbbell Front Squat (15s)
• 3×10 Single-Leg Dumbbell Hip Extension (20/8)

Instagram source

3 Sets

• 10/10 Standing Hip Raises (15-25-25 plate)

2 Sets

• 10/10 Rotational Side Plank
• 15 V-ups
• 20 Plank Shoulder Taps
• 15/15 alt Side Crunches

Instagram source

Heading to the Dow Championship today to watch the LPGA tournament, so will get in a lot of walking.

I walked 18 yesterday in the brutal heat and drank twice as much water as usual.

3 Sets

• 6 DB Bench Press (60 / 40-40-45)
• 10 Plyo Push-ups / Push-ups
• 25 Banded Fly (CS red)

3 Sets

• 6 Shoulder Press (85-95-95/65)
• 12 Upright DB Row (25/20)
• 25 Bent Arm Lateral Raise (12/8)

2 Sets

• 10 3-way V-ups
• 10 Boat Crunch
• 6/6 Side Plank Crunches
• 10 alt Knee Tucks

3 Sets

• 10/10 DB Bulgarian Split Squats (18″, 15/12s)
• 10/10 Bulgarian Split Squats (18″, 15/12s)
• 10/10 Side DB Side Step-ups (18″, 25/20s)

What a burn!!

3 Sets

• 10/10 Half Kneeling Landmine Clean & Press (35+10 / 35)
• 10/10 Half Kneeling Landmine Wood Chop (35+10 / 35)
• 10 Seated Rainbow (35+10 / 35)

B found this one on Instagram. It was tough.

We were going to walk 9 this morning, but there were storms and then the heat wave rolled in.

30:00 BikeErg

Then we practiced some golf and did 9 holes on the sim.

Golf was rained out two days in a row. We played some pickleball on Wendesday.

3 Sets

• 6 Seated DB GM (50) / 6 Barbell Rows (95)
• 12/12 DB Row 45/40)
• 25 Incline Back Fly (15/8)

10:00

• 10 DB Step-ups (20/18”, 20/2×12)
• 10 DB Curl + Underhand Press (20/12)
• 10 Plyo Lunges
• 10 Plank Walk Push-ups
• 10/10 Side Jack Knives

Easing back in, since my back is still really tight.

My back is feeling much better and I was able to get in some golf practice earlier today. Then in the late afternoon I got in some walking.

• 10 Practice Putts
• 1:00 TrueForm Walk
• 4:00 TrueForm Walk Backwards
• 10:00 TrueForm Walk
• 10 Practice Putts
• 5:00 TrueForm Walk Backwards
• 5:00 TrueForm Walk
• 10 Practice Putts

I should be able to play tomorrow.

I walked 18 holes on the 11th and then tweaked my back getting off the couch in the morning on the 12th. I was able to get the lawn cut though and went for a 1.7 mile walk on Saturday. My back is finally starting to feel better today. I got on the TrueForm and did a 15 minute walk twice with 10 putts before, between, and after.