Nick Momrik's Fitness Logs

Arms

3 Sets

• 10 Incline DB Curls (25/20)
• 10 Tricep Pulldowns (rope, 60/49)

3 Sets

• 10 Hammer Curl + Shoulder Press (25/20)
• 10 Tate Press (30/20)

3 Sets

• 12 In & Out Curls (20/15)
• 10 Tricep Overhead Extensions (bar, 49/38)

Sprint

2 Rounds

• 30s Burpees
• 1:30 Rest
• 30s Box Jumps (20″)
• 1:30 Rest

I started on burpees and B was on the box. I got 13-18-14-19 and B got 13-13-14-13. I was thrilled to increase on both movements my second time around, even if it was only a single rep.

We played pickleball yesterday.

Back

4 Sets

• 4 Hex Bar Deadlifts (140-150-160-170#)
• 3×10 Incline Back Fly (25/20)

4 Sets

• 6/3 Weighted Strict Pull-ups (15/8# vests)
• 8 Straight Arm Pulldowns (60/49)

4 Sets

• 8 Bent Over Barbell Rows (75)
• 3×10 Incline DB Rows (40/30)

Abs

3 Sets

• 10 Hanging Leg Raise
• 10/10 Banded Rotations
• 10/10/10/10 Banded Butter Churners

Upper body and abs are pretty sore.

Legs

4 Sets

• 4 Belt Squats (empty, 35, 60, 85, 100, 110, 120, 130)

3 Sets

• 8/8 Bulgarian Deadlifts (18”, 75#)
• 10 Belt Squat Calf Raise (120/85)

3 Sets

• 8/8 stability ball hamstring curls / 4 Single Leg RDL (125#)
• 4/4 Jump & Reach / 8 Box Jumps (20”)

3 Sets

• 8/8 Single Leg DB Step-ups (20”, 45#)
• 8 Side Jumps / 4/4 Side Box Jumps (12”)

We bought the Mammoth Belt Squat Fringe Sport.

I also built new plate storage, which really cleaned up the space.

Chest & Shoulders

4 Sets

• 4 Bench Press

I stuck with 45-95-135-165-185-205 and Brandi went up one several sets and even added a bonus set for 45-65-85-100-107.5-112.5-115.

4 Sets

• 10 Banded Chest Fly (standing, CS blue)
• MAX Diamond Push-ups 

It was 20s for me and all 16-15-8-8 for B.

4 Sets

• 4/4 Landmine Press (45 + 50-50-55-55/20)
• 10 DB Shrugs (60)

4 Sets

• 8 Upright DB Rows (30/25)
• 12 Combination Raises (15/12)

Abs

3 Rounds

• 12 Tuck-ups (15/12# DB)
• 12 Sit-up with alt Row Boat (15/12)
• 12 alt V-ups
• 8/8 Side Plank DB Reach (15/12)

We’ve been sick in the Momrik house. Finally back to the gym today. I did mow the lawn earlier.

Partner Chipper

• 5:00 Machine (both at the same time, I was on BikeErg)
• 40 Strict Pull-ups
• 100 Box Step-ups (24″)
• 100 Russian KBS (53#)
• 6x each Single Arm OH Carry (40# DB)
• 100 alt Side Crunches
• 100 Mountain Climbers

I think it took us 21:03.

Legs

3 Sets

• 8 Front Squats (105-115-120#) / Incline DB Squat (25-30-35# DBs)

3 Sets

• 8/8 Bulgarian Deadlifts (18”, 70#)
• 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

• 8/8 Single Leg RDL (70#) / 8/8 stability ball hamstring curls
• 4/4 Jump & Reach / 8 Box Jumps (20”)

3 Sets

• 8/8 Single Leg DB Step-ups (20”, 45#)
• 8 Side Jumps / 4/4 Side Box Jumps (12”)

Abs

3 Rounds

• 1:00 Plank
• 10/10 Side Jack Knifes
• 10 Leg Lifts

Long travel day on Friday and B wasn’t feeling good yesterday.

Partner Workout

5 Rounds

• 5/5 Box Jumps (26″)
• 10/10 DB Hang Power C& J (25/20#)
• 12/12 Walking Lunges (15# DBs)
• 10/10 Parallette Push-ups

Took us 16:08.

Long walk on the beach at sunrise.

Then an early breakfast and hit the gym.

3 Sets

• 10 Pec Deck
• 10 Single DB Shoulder to Shoulder Press

3 Sets

• 10 Vertical Traction
• 10 half Bench Press Pulses
• 8 Bench Press

3 Sets

• 10/10 X-body Cable Curl/Raise
• 10/10 X-body Cable Raise

3 Sets

• 10 Cable Chest Fly
• 10 DB Front Raise

3 Sets

• 10 Decline OH Sit-ups
• 10/10 Side Bends

On Tuesday we went for a long walk on the beach. The have a nice gym here so we hit the machines on Wednesday.

Warm-up

• 2:00 Row
• 2:00 SkiErg

Back & Arms

10 Sets

• 2 Strict Pull-ups (various grips)

3 Sets

• 10 Seated Cable Row

3 Sets

• 10 Incline Straight Arm Pulldown (standing bent over)

3 Sets

• 10 Back Fly (standing bent over)
• 20 DB Wrist Twists

3 Sets

• 10/10 Single Arm Cable Curl
• 10/10 Single Arm Cable Pushdown

We also went for a walk on the beach before dinner.

Tabata (8x 20s work w/ 10s rest per movement)

• Sumo KB Squats (30# KB)
• Russian KBS (40#)
• Slam Ball (20#)
• Double KB Deadlifts (30#)
• Double KB Lunges (20#)