Nick Momrik's Fitness Logs

There has been a whole lot of soreness, but I’m glad to be back on the right path. All pop is gone from the house and I just weighed in at 219.9 after finishing this workout. Time to lead back out.

Warm-up / Cardio

10:00 TrueForm Walk

Back

4 Sets

• 5 Deadlifts (155) / 12 Hip Bridges (30)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (85#)
• 3×50/50m Suitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue)
• 8 Lat Pulldown (115/82#)

4 Sets

• 8 Seated Cable Rows (wide grip bar, 104/71-76-76-76#)
• 3×12 DB Dead Bugs (12#)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 DB Pull Throughs (50/25)

Circuit Training

5 Rounds – 50s work / 10s transition

• Twisting Box Jumps (12″)
• Push-ups
• Machine
• Side MB Slams (10#)
• Curtsy Lunges
• Burpees
• Plank

Arms

3 Sets

• 10 Reverse Grip Curls (15/12)
• 10 Tricep Pulldowns (rope, 60/48)

3 Sets

• 10 In/out Hammer Curls (15)
• 10 Skull Crushers (15)

I skipped this final superset

Mobility

3 Sets

• 12 Hip Opener Get-ups
• 8/8 Bulgarian Split Squat Rotations (10# MB)
• 8/8 Half-kneeling Rotation w/ Arm Reach Behind

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I’m back! After only one gym workout since April 10th, I was finally back in the garage today. We went to Dublin for a week, then I was up to Belfast for a week with work, then I came down with COVID on the trip home, and when I finally recovered Brandi got it. We did walk 9 holes of golf in Ireland and did a whole lot of walking. Last Wednesday, when I thought I was feeling better we went for almost an hour walk and it set my recovery back by over a day. I walked 18 holes on Monday and Thursday this week and we went for about a 3.5 mile walk on Wednesday.

Cardio / Warm-up

10:00 BikeErg

Legs

• 5x 5 Back Squats / 40s Wall Sit
• 4x 10/10 Banded Rotation w/ Hip Drive

I did the wall sits and didn’t add a dumbbell since I haven’t lifted anything in weeks.

4 Sets

• 16 Lunges (35# DBs for B)
• 8 RDL (65#)

I didn’t use weights for the lunges.

3 Sets

• 8 Weighted Step-ups (20″, 20# DBs)
• 8 Box Jumps (20″)

3 Sets

• 8 Sumo KB Deadlifts (35/70#)
• 10/10/10 Calf Raises (40/35#)

I was the lighter one on the deadlifts for lower risk.

Abs

3 Sets

• 20 OH March (25/20# DBs)
• 20 DB Twists (15/12# DBs, hands under chin)
• 10/10 Wood Chop (15/12# DB)

3 Sets

10 Seated DB Shoulder Press 14kg

12 Tricep Kickbacks 6kg

3 Sets

10/10 Kroc Rows 22kg

12 Hammer Curls 10kg

3 Sets

10 DB Pullovers 18kg

10 DB Bench Press 22kg

3 Sets

20/20 OH March 16kg

10/10 Side Bends 16kg

Walked 18 on Monday and Wednesday, but didn’t workout on Tuesday because Brandi was sick for a few days.

Warm-up / Cardio

10:00 BikeErg

Lifting

4 Sets

• 12 Deadlifts (165) / 12 Hip Bridges (40)
• 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

• 12 Pendlay Rows (65)
• 12 Tricep Pushdowns (65/43)

I forgot about setting up a bar for the rows so it was easy to use B’s.

4 Sets

• 10/10 Standing Banded Woodchops (CS blue)
• 12 Underhand Lat Pulldown (104/71)

4 Sets

• 12 Seated Cable Rows (handles, 98/76)
• 3×12 DB Dead Bugs (12)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 DB Pull Throughs (50/25)

Yesterday after going for a 3.54 mile (58:33) walk we cut down the posts for the outdoor gym in prep for the move this summer. It was such a waste of time and money putting those up. My back was really feeling it after the work and it’s tight today.

Warm-up / Cardio

10:00 TrueForm Walk

Upper Body

4 Sets

• 12 Incline DB Bench Press (45/30)
• 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

• 10 Decline Push-ups (18”)
• 12 Single DB Curl (50/40)

4 Sets

• 12/12 Landmine Press (35 bar + 35/15)
• 6 Strict Pull-ups / 30 Band Pulls (blue)

With my back I didn’t want to chance pull-ups.

4 Sets

• 10 Shoulder Press (75/45)
• 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

• 20 Hip openers
• 10 Wall slides

2 Sets

• 10/10 Stability ball rotations
• 10/10 Fire hydrants

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

• 12 Back Squats (105) / Weighted wall sits (40s, 50# DB in front rack)
• 12/12 Single Leg RDL (35#) / 12 Bench hamstring sliders w/ rings

3 Sets

• 8/8 Single Leg Box Step Downs (15″)
• 25/25 steps OH March (40/30)

4 Sets

• 10/10 Bulgarian split squats (18”, 25/15)
• 8 Box Jumps (20″)

Abs

3 Sets

• 30/30s Side Plank
• 30s Leg Lifts

Warm-up / Cardio

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

Lifting

4 Sets

• 12 Deadlifts (165) / 12 Hip Bridges (40)
• 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

• 12 Pendlay Rows (80/65)
• 12 Tricep Pushdowns (65/43)

4 Sets

• 10/10 Standing Banded Woodchops (CS blue)
• 12 Underhand Lat Pulldown (104/71)

4 Sets

• 12 Seated Cable Rows (handles, 98/76)
• 3×12 DB Dead Bugs (12)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 DB Pull Throughs (50/25)

Cardio / Sprints

• 4:00 Slow
• 1:00 Medium
• 1:00 Slow
• 20x
  • 10s Fast
  • 20s Slow
• 1:00 Slow
• 2x
  • 30s Fast
  • 1:00 Slow

I was on the BikeErg today.

HIIT / Power

5 Rounds

• 14 Curtsy Lunges
• 14 MB Side Skaters (14/8)
• 10 Ball Slams (14)
• 10/10 Plyo Lunges with band (CS red)
• 10 KB OH Reach (25)
• 10 Bench Dips

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

• 12 Incline DB Bench Press (45/25)
• 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

• 10 Decline Push-ups (18”)
• 12 Single DB Curl (50/35)

4 Sets

• 12/12 Landmine Press (35 bar + 35/15)
• 6 Strict Pull-ups

I didn’t use grips today and went 4-2 every set.

4 Sets

• 10 Shoulder Press (75/45)
• 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

• 20 Hip openers
• 10 Wall slides

2 Sets

• 10/10 Stability ball rotations
• 5/5/5/5 Fire hydrants (with full range of motion back/through)