Nick Momrik's Fitness Logs

Our final hike of vacation. A really nice one on the Fatman’s Loop Trail in Flagstaff. It was 2.41 miles in 1:24:28 with 607 feet of elevation change up and down.

A nice 1.65 mile walk around Buffalo Park in Flagstaff, which took 33:15.

We got to the Grand Canyon at around 5:30 and did the Bright Angel trail, which was incredible and extremely difficult. Full details with pictures on nick.blog. We went a total of 9.37 miles with 3,089 feet of elevation change each way, taking 6:43:55! Hardest thing we’ve ever done.

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.