Nick Momrik's Fitness Logs

Finally a workout! We’ve been so busy moving to the new house and I feel like I’ve been getting in a lot of 10 hour workouts. I walked 18 a couple of times and we played pickleball somewhere in the last few weeks.

Back

4 Sets

• 8 Hex Bar Deadlifts (100#)
• 3×10 Cuban Press (2.5# plates, Instagram source)

4 Sets

• 8 Lat Pulldowns (115#)
• Farmer Carry (45# DBs)

4 Sets

• 8/8 Single Arm Rows (40#)
• 10 Banded Back Fly (CS red)

Abs

3 Sets

• 12 V-ups
• 12 Windshield Wipers (25#)
• 20 alt Side Crunches

We finished setting up our new home gym in the basement! No more dealing with Michigan summer and winters in the garage gym.

We walked 9 holes this morning and doing all kinds of packing and fixing up things around this old house.

Arms

3 Sets

• 10/10 KB Curls (25/20#)
• 10 DB Skull Crushers (30/25#)

3 Sets

• 10 Hammer Curls (30/25#)
• 10 Rope Pull Downs (60/43#)

3 Sets

• 6/6/6 Static DB Curls (25/15#)
• 10 Underhand Tricep Pulldowns (60/38#)

We played over 90 minutes of pickleball yesterday. Tons of packing and tearing down my workshop today.

Back

4 Sets

• 8 Hex Bar Deadlifts (110#)
• 3×10 Cuban Press (2.5# plates, Instagram source)

4 Sets

• 8 Lat Pulldowns (126/82#)
• Farmer Carry (60/45# DBs)

4 Sets

• 8/8 Single Arm Rows (60/45#)
• 10 Banded Back Fly (CS red)

Abs

3 Sets

• 20 V-ups
• 12 Windshield Wipers (25# plate)
• 20 alt Side Crunches

Then took down some things in the garage gym.

Walked 18 yesterday.

Legs

4 Sets

• 4 Front Squats (140#) / 35s Wall Sit (60#)

4 Sets

• 8/8 Bulgarian Split Squats (25-25-30-30/15-15-20-20# DBs)
• 10 Plyo Lunges

4 Sets

• 8/8 Weighted Step Downs (12″ + 2 mats, 25/20# DB)
• 10 Jump Squats 

4 Sets

• 8/8 Single Leg RDLs (50# DB) / 12 Sumo KB Deadlift (70# KB)
• 3x 10/10/10 Calf Raises (60/35# DBs)

Abs

3 Rounds

• 1:00 Plank
• 30s Russian Twists / Oblique Heel Touches

Walked 18 holes yesterday.

Chest & Shoulders

4 Sets

• 8 Bench Press

I went 45-95-125-155-175-190 and B went 45-65-75-85-90-97.5.

4 Sets

• 8 Incline Fly (30 / 15)
• 8 MAX Push-ups (32-17-17-15 / 24-15-12-12)

4 Sets

• 8 Push Press (75-90-100-120 / 55-60-65-70)
• Reverse Incline Fly (10)

Screwed up with an extra 10 pounds on my final set. Wasn’t an issue though.

4 Sets

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

Golf Speed & Power

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (12″)
• 2×6/6 Med Ball Chest Pass (6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (35/15#)

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor

We played about 90 minutes of pickleball yesterday, walked 18 this morning, and I mowed the lawn.

Back

4 Sets

• 8 Hex Bar Deadlifts (80-100-100-100#)
• 3×10 Cuban Press (2.5# plates, Instagram source)

4 Sets

• 8 Lat Pulldowns (126/82#)
• Farmer Carry (50-60-60-60/40-45-45-45# DBs)

4 Sets

• 8/8 Single Arm Rows (60/45#)
• 10 Banded Back Fly (CS red)

Abs

3 Sets

• 20 V-ups
• 12 Windshield Wipers (25# plate)
• 20 alt Side Crunches

We played pickleball on Wednesday in the humidity, so it wasn’t even an hour. Walked 18 yesterday in possibly the worst humidity I’ve ever played in; I had to wipe my hands off before every shot and putt. Super humid again today for the workout in the garage. Less than two weeks and we’ll be in the new house though!

Legs

4 Sets

• 4 Front Squats (135#) / 35s Wall Sit (60#)

4 Sets

• 8/8 Bulgarian Split Squats (25/15# DBs)
• 10 Plyo Lunges

4 Sets

• 8/8 Weighted Step Downs (12″, 25/20# DB)
• 10 Jump Squats 

4 Sets

• 8/8 Single Leg RDLs (45# DB) / 12 Sumo KB Deadlift (70# KB)
• 3x 10/10/10 Calf Raises (60/35# DBs)

Abs

3 Rounds

• 1:00 Plank
• 30s Russian Twists / Oblique Heel Taps

Walked 18 yesterday and it was muggy! Slept great until I woke up early and couldn’t get back to sleep, so I’m kind of dragging today. Sweaty in the garage!

Chest & Shoulders

4 Sets

• 8 Bench Press

I did 45-95-125-155-175-185 and B did 45-65-75-85-90-95.

4 Sets

• 8 Incline Fly (25-30-30-30 / 20-15-15-15)
• 8 MAX Push-ups

I did 30-15-15-15 and B does a lot of snaking haha.

4 Sets

• 8 Push Press (75-85-95-105 / 55-60-65-70)
• Reverse Incline Fly (10 / 8-10-10-10)

4 Sets

• 8 Upright DB Rows (25)
• Front Raises (12-15-15-15 / 10-10-12-12)

Speed & Power

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (12″)
• 2×6/6 Med Ball Chest Pass (6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (45/35#)

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor

Yeah, I didn’t feel like doing this golf stuff at all. Was whooped.

We played about 90 minutes of pickleball this morning.

Back

4 Sets

• 8 Hex Bar Deadlifts (80#)
• 3×10 Cuban Press (2.5# plates, Instagram source)

4 Sets

• 8 Lat Pulldowns (115-120-120-126 / 82#)
• Farmer Carry (50/40# DBs)

4 Sets

• 8/8 Single Arm Rows (50-60-60-60 / 35/40/45/45#)
• 10 Banded Back Fly (CS red)

We walked nine holes this morning and did some yard work.

Arms

3 Sets

• 10/10 KB Curls (25/20#)
• 10 DB Skull Crushers (30/25#)

3 Sets

• 10 Hammer Curls (25#)
• 10 Rope Pull Downs (60/43#)

3 Sets

• 6/6/6 Static DB Curls (20-25-25 / 12-15-15#)
• 10 Underhand Tricep Pulldowns (60/38#)