Nick Momrik's Fitness Logs

We played some early pickleball again.

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 (light, fast!)

Workout

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

Cool-down

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

Played pickleball again in the evening because we upgraded to some nicer paddles.

Feeling the upper abs from yesterday.

Legs

5 Sets

• 3 Back Squats (165#) / 40s Wall Sit (50#)

4 Sets

• 12 Reverse Lunges (40# DBs)
• 8 RDL (115#)

3 Sets

• 8/8 Weighted Side Step-ups (20″, 35# DB)
• 8 Box Jumps (24″)

3 Sets

• 10 Hanging Bench Hamstring Curls
• 10/10/10 Calf Raises (50/40#)

I walked 18 holes yesterday. This morning we played pickleball and then went to the driving range before lunch.

Chest & Shoulders

5 Sets

• 5 Incline Bench Press

I did 10×45 and then 75-95-115-145-145-155-165 and B did 45-55-65-75-80-80 (4) -80-80. I screwed up on that first set with 145, thinking I had 135 on the bar.

4 Sets

• 6/6 Landmine Press (45 + 40/15)
• 8 DB Pullovers (50/45)

4 Sets

• 10 Lying DB Fly (30/20)
• 10 Lateral Raises (12/10)

Abs

3 Rounds

• 20 alt Oblique Toe Touches V-ups
• 20 Flutter Kicks 
• 10/10 Side Jack Knives
• 10/10 Side Plank Hip Dips

On Sunday morning we walked nine holes and did some yard work. I was exhausted in the afternoon and skipped out on a workout. Walked 18 holes yesterday.

Cardio

• 2:00 Slow
• 4 Rounds
  • 30s Fast
  • 30s Slow
• 2:00 Slow

I hopped on the rower today.

Power / Speed

4 Sets

• 4 Box Jumps (30”)

4 Sets

• 10 Side to Side Ball Slams (10# MB)

4 Sets

• 12 Plyo Lunges

4 Sets

• 10 Hang DB Cleans (40/25# DBs)

3 Sets

• 8/8 Band Rotation Press (red)

Abs

3 Rounds

• 40 Oblique Heel Taps
• 30 Crunches
• 20 Hollow Leg Lift Pulses

We saw this speed and power workout posted by Golfer’s Journal and had to try it.

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

Workout

• 8/8 Med Ball Rotations (light, fast!)
• 2×6/6 Rotation Box Jumps
• 2×6/6 Med Ball Chest Pass
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press

Cool-down

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

Wow that was really good! Now we’re off to watch the Dow Championship this afternoon.

Yesterday I walked 18 holes.

Warm-up / Cardio

10:00 TrueForm Walk

Back

5 Sets

• 3 Back Squats (165#) / 40s Wall Sit (50#)

4 Sets

• 12 Reverse Lunges (40# DBs)
• 8 RDL (115#)

3 Sets

• 8/8 Weighted Side Step-ups (20″, 35# DB)
• 8 Box Jumps (24″)

3 Sets

• 10 Hanging Bench Hamstring Curls
• 10/10/10 Calf Raises (50/40# DBs)

Abs

3 Sets

• 20 Slow Cross-body Mountain Climbers
• 20 Hip Dips
• 20 Bicycle Crunches
• 20 Flutter Kicks

Chest / Shoulders

5 Sets

• 5 Incline Bench Press

I did 10×45 and then 75-95-115-130-140-150-160. B did 45-55-65-75-75-80-80-80.

4 Sets

• 10/10 – 6/6 Landmine Press (45 + 35/15)
• 8 DB Pullovers (50/40)

I was doing 10 reps each side with the landmine for three sets before realizing it was supposed to be sets of six. So I’ll have to go heavier next time.

4 Sets

• 10 Lying DB Fly (25-30-30 / 15-20-20)
• 10 Lateral Raises (12/10)

HIIT / Conditioning

10:00 AMRAP

• 5 Burpees
• 12 Curtsy Lunges  
• 4 Strict Chin-ups
• 10 Air Squats

I got through 6+17 and did my squats to the bench.

Abs

3 Rounds

• 20 alt Oblique Toe Touches V-ups
• 20 Flutter Kicks 
• 10/10 Side Jack Knives
• 10/10 Side Plank Hip Dips

Yesterday I walked 18 holes.

Cardio / Sprints

• 3:00 Slow
• 3 Rounds
  • 30s Fast
  • 1:00 Slow
  • 45s Fast
  • 1:30 Slow
  • 1:00 Fast
  • 2:00 Slow

Power

4 Sets

• 4 Box Jumps (30”)

4 Sets

• 10 Side to Side Ball Slams (10# MB)

4 Sets

• 10 Plyo Lunges

4 Sets

• 10 Hang DB Cleans (40/25# DBs)

3 Sets

• 8/8 Band Rotation Press (red)

We had some big storms this morning so it got very humid.

We walked 9 holes this morning and I cut the lawn.

Back

5 Sets

• 3 Deadlifts (195) / 12 Hip Bridges (50)
• 3×10 Laying I-Y-T’s (5# DBs)

4 Sets

• 12 Gorilla Rows (85#)
• 3x Pinch Carry (#)

4 Sets

• 3×10/10 Half-Kneeling Banded Woodchops (CS blue down)
• 10/8 Straight Arm Lat Pulldown (60/49#)

4 Sets

• MAX Strict Pull-ups (6-5-5-4 / 5-5-4-5)

B wore a weight vest and did singles.

Golf Mobility / Abs

2 Sets

• 10/10 Lunge Side KB Swing (25/20)
• 8/8 KB Side Swing w/ Squat (25/20)
• 10 DB Rotations to Floor (20/15)
• 10 Squat Rotations (20/8)

We got these movements from jgolffitness on Instragram.

Yesterday I walked 18 holes and it was sticky out. Went to the driving range today during lunch for an hour.

Cardio

• 4:00 TrueForm Walk
• 3:00 TrueForm Walk Backwards
• 3:00 TrueForm Walk

Legs

5 Sets

• 3 Back Squats (165#) / 40s Wall Sit (50#)

4 Sets

• 12 Reverse Lunges (35# DBs)
• 8 RDL (115#)

3 Sets

• 8/8 Weighted Side Step-ups (20″, 30-35-35# DBs)
• 8 Box Jumps (24″)

3 Sets

• 10 Hanging Bench Hamstring Curls
• 10/10/10 Calf Raises (50/40#)

Abs

3 Sets

• 20 Slow Cross-body Mountain Climbers
• 20 Hip Dips
• 20 Bicycle Crunches
• 20 Flutter Kicks