Nick Momrik's Fitness Logs

We got up to the Grand Canyon and walked/hiked on the path around the south rim. It was 2.58 miles in 1:19:27 with a lot of time for taking pictures and enjoying the view.

We hiked Camelback Mountain in Phoenix, a bit after sunrise, before the 100° temps hit. Went 2.19 miles in 2:10:02 with 1,515 feet of elevation gain and then descent.

Mowed the lawn today, which is over 2.5 miles of walking.

4 Sets

• 6/6 Barbell Reverse Lunges (65-85-105-125 / 65-75-85-85)
• 15/15 Banded Lateral Walks

3 Sets

• 8/8 Rotational Single Leg RDL (45/35)
• 6/6 Single Leg Step-ups (forward, leg stays on box, 20”, 35s/25s)

3 Sets

• 12-8-6 Seated Cable Rows (115-126-137 / 93-104-115)
• 20 Combo Raises (12/8)

3 Sets

• 10 DB Floor Press (60/35)
• 10 DB Chest Fly (40/20)

Walked 18 yesterday and jumped on the TrueForm today for some movement.

• 5:00 Walk
• 5:00 Backwards Walk
• 15:00 Walk

Walked 18 yesterday.

Row

• 2:00 Warm-up
• 10x
  • 30s Fast(ish)
  • 1:30 Slow

May the 4th be with you!

Rotational DB Work

4 Sets

• 6/6 Single Arm Rotational Push Press (25 / 15)
• 6/6 Bulgarian Split Squat w/ Rotation (35/25)

4 Sets

• 6/6 Bent Over Row to Press (30-35-35-40 / 12)
• 3 Sets 10/10 Half Kneeling DB Chops (30/20)

3 Sets

• 10/10 DB Assisted Open Book Press (25-30-30 /20)

3 Sets

• 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (75/45)

Then we went for a 1.93 mile walk in really strong winds.

Another minor procedure, so a couple days rest.

4 Sets

• 6/6 Barbell Reverse Lunges (65-85-105-125 / 65-75-85-85)
• 15/15 Banded Lateral Walks

3 Sets

• 8/8 Rotational Single Leg RDL (40-40-45/35-35-40)
• 6/6 Single Leg Step-ups (forward, leg stays on box, 20”, 30s/25-25-30s)

3 Sets

• 12-8-6 Seated Cable Rows (109-120-131 / 93-104-115)
• 20 Combo Raises (12/8)

3 Sets

• 10 DB Floor Press (60/35-40-40)
• 10 DB Chest Fly (35-35-40/15-20-20)

A lot of weight increases for both of us.

Walked 18 yesterday and mowed the lawn today.

10 Rounds

• 10 Sumo KB DL (70)
• 3 Strict Chin-ups
• 10 V-ups
• 10 alt KB to shoulder (30)
• 10 Step-ups (17”, 30# DBs)
• 10 DB Push Press (30s)

Took me 26:21.

Sets of 6-10

• Incline DB Bench Press
  • 10x 30-35-40-45-50-60
  • 15×20, 8×25, 7×30, 6×35, 8×35, 2×40

3 Sets

• 8 DB Hammer Curls (35/25)
• 10 IYT (2.5)

3 Sets

• 6/6 Half-kneeling Landmine Press (55-60-70 / 45-50-52.5)
• 8/8 Bench Step Overs (18”, 25-30-35 / 24-15-20)

Heading out to walk 9 holes.

Rotational DB Work

• 4×6/6 Single Arm Rotational Push Press (25 / 15)
• 4×6/6 Bent Over Row to Press (30 / 12-10-10-10)
• 4×6/6 Bulgarian Split Squat w/ Rotation (35/25)
• 3×10/10 DB Assisted Open Book Press (25/20)
• 3×10/10 Half Kneeling DB Chops (25/20)

3 Sets

• 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (75/45)

Cardio

• 3:00 ramp up pace 
• 1:00 rest
• 4x
  • 30s sprint
  • 1:00 rest
• 3:00 cooldown

I was on the bike and B was on the TrueForm. Been awhile since I went fast and my legs were burning in the second sprint.