Nick Momrik's Fitness Logs

Yesterday we walked nine holes and did some yard work. This morning we went for an hour walk and then in the gym before this heatwave starts.

Back

4 Sets

• 5 Deadlifts (185) / 12 Hip Bridges (45)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (85#)
• 3xSuitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue down)
• 8 Lat Pulldown (120/76#)

4 Sets

• 8 Seated Cable Rows wide grip bar (104/82#)
• 3×12 DB Dead Bugs (12)
• 3×12 OH Crunches (2×12)

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 Feet Elevated DB Pull Throughs (40/25)

Been over a week in the gym because I came down with bronchitis. Walked 18 holes yesterday and finally feeling better. We warmed up with a walk around the block, which I think is about 700m.

Legs

• 5x 5 Back Squats 155# / 40s Wall Sit (40#)
• 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

• 16 Lunges (35# DBs)
• 8 RDL (115#)

3 Sets

• 8 Weighted Step-ups (20″, 25# DBs)
• 8 Box Jumps (20/24″)

B was doing the higher box jumps, which I probably could have done, but didn’t want to push my first day back.

3 Sets

• 8 Sumo KB Deadlifts (70#)
• 10/10/10 Calf Raises (50/35#)

Abs

3 Sets

• 20 OH March (25/20# DBs)
• 10/10 Side Bends (25# DB)
• 10/10 Split Stance MB Chop (10/8# MB)

I went to the driving range for a great one hour session this morning.

Chest & Shoulders

5 Sets

• 5 Bench press (75-95-125-145-165-185-195-205 / 100)

4 Sets

• 6/6 Single Leg Table Top DB Bench Press (45/25)
• 3×10 Banded up rotations 

4 Sets

• 6 Shoulder Press (65 WU, 85-95-105-115 / 55)
• 20 Golf Shaft/Stance Rotations

B was struggling with the shoulder press this week so had to cut it back.

4 Sets

• 14 Banded Fly (CS blue)
• 15 Lateral raises (10/8)

Abs & Cardio

3 Rounds

• 1:00 Plank
• 30 Reverse Crunches
• 30s/30s Side Planks
• 30 Mountain Climbers
• 2:00 Cardio

B was on the TrueForm and I was on the rower.

Yesterday I walked 18 holes.

Cardio / Sprints

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

Power

4 Sets

• 4/4 Single Leg Side Box Jumps (12″)

4 Sets

• 4/4 Half-kneeling Partner MB Throw (10#)

4 Sets

• 4/4 Reverse Lunge, Step-up, Jump (12″)

4 Sets

• 4/4 Pitch & Punch (CS Blue)

4 Sets

• 6/6 Staggered Ball Slam (10# MB)

Busy day out of town yesterday.

Cardio / Warm-up

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

Back

4 Sets

• 5 Deadlifts (185) / 12 Hip Bridges (45)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (90#)
• 3xSuitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue down)
• 8 Lat Pulldown (115-120-120-120/76#)

4 Sets

• 8 Seated Cable Rows wide grip bar (104/82#)
• 3×12 DB Dead Bugs (12)
• 3×12 OH Crunches (2×12)

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 (50/35)

Yesterday I walked 18 holes and this afternoon I mowed the lawn.

Warm-up / Cardio

10:00 BikeErg

Legs

• 5x 5 Back Squats 150# / 40s Wall Sit (40#)
• 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

• 16 Lunges (35# DBs)
• 8 RDL (115#)

3 Sets

• 8 Weighted Step-ups (20″, 25# DBs)
• 8 Box Jumps (20″)

3 Sets

• 8 Sumo KB Deadlifts (70#)
• 10/10/10 Calf Raises (50/35#)

Abs

3 Sets

• 20 OH March (25/20# DBs)
• 10/10 Side Bends (25/20# DB)
• 10/10 Split Stance MB Chop (10/8# MB)

We went to the driving range and figured out some things with our drivers.

On Tuesday I walked 18 holes, due to the holiday on Monday.

Chest & Shoulders

5 Sets

• 5 Bench Press (10×45, 75-95-125-145-165-185-195-205 / 100)

4 Sets

• 6/6 Single Leg Table Top DB Bench Press (40/25)
• 3×10 Banded Up Rotations 

4 Sets

• 6 Shoulder Press (65 WU, 85-95-105-110 / 60-65-65-70)
• 20 Golf Shaft/Stance Rotations

4 Sets

• 14 Banded Fly (CS Blue)
• 15 Lateral raises (10/8)

Abs & Cardio

3 Rounds

• 1:00 Plank
• 30 Reverse Crunches
• 30s/30s Side Planks
• 30 Mountain Climbers
• 2:00 Cardio

I was on the BikeErg and B was on the TrueForm.

We played some pickleball this morning. Loosened up with some back mobility.

Power

4 Sets

• 4/4 Single Leg Side Box Jumps (12″)

4 Sets

• 4/4 Half-kneeling Partner MB Throw (10#)

4 Sets

• 4/4 Reverse Lunge, Step-up, Jump (12″)

4 Sets

• 4/4 Pitch & Punch (CS Blue)

4 Sets

• 6/6 Staggered Ball Slam (10# MB)

Abs

3 Sets

• 30 Oblique Heel Touches
• 20 alt Side Crunches
• 30 Hollow Flutter Kicks
• 20 Bicycles

We walked 9 holes this morning.

Back & Shoulders

4 Sets

• 5 Deadlifts (175) / 12 Hip Bridges (45)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (85#)
• 3xSuitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue) down
• 8 Lat Pulldown (115-120-120/82-82-76#)

4 Sets

• 8 Seated Cable Rows wide grip bar (104/76-76-82-82#)
• 3×12 DB Dead Bugs (12)
• 3×12 OH Crunches (2×12)

Through the workout I was starting to feel a back tweak low and right, which is the opposite of where I always have my back issues. So I skipped the cable rows in that last section.

Going to get some yard work done.

We were going to play nine holes this morning, but got rained out.

Conditioning

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 (20/15)
• 10 Tricep Pulldowns (rope, 60/38)

3 Sets

• 10 In/out Hammer Curls (25/20)
• 10 Skull Crushers (25/20)

Mobility

2 Sets

• 12 Hip Opener Get-ups
• 10/10 Half-kneeling Rotation w/ Arm Reach Behind

2 Sets

• 10/10 Coiling Slide Backs (red band)