Nick Momrik's Fitness Logs

Upper Body Strength (Pull)

3 Sets

• 6-8 Strict Pull-Ups

4 Sets

• 8-10 Bent-Over Rows (95 / 65-75-75-75)

3 Sets

• 10 Band Pulldowns (green)

3 Sets

• 12 Incline DB Rows (35-40-40 / 25-30-30)

3 Sets

• 12 Dumbbell Curl (25/15)

3 Sets

• 15-20 Face Pulls (blue band)

Abs

3 Rounds

• 10/10 T Spine Reaches
• 12 alt V-ups
• 10 Tuck-ups

5 Rounds

• 4 Box jumps (30/26”)
• 8 Push-ups

5 Rounds 

• 12 Plyo lunges
• 6 DB C&J (35/25)

Both of those couplets were I go, you go per round until we each did 5 rounds.

3 Sets

• 10 Banded Pallof Press (CS blue)
• 10-10 Banded OH Side Bends (CS blue)

I walked 18 holes yesterday.

Hex Bar Deadlifts

• 5×60
• 5×100
• 5×130
• 5×150
• 5×170
• 5×170

I’m whooped for some reason today, so that’s all I did.

Bench Press

• 10×45
• 8×95
• 6×135
• 5×165
• 5×185
• 5×205

Push Press

• 5×45
• 5×85
• 5×105
• 5×125
• 5×135

Warmed up with 6 back squats at 35, 65, and 85.

4 Sets

• 6 Back Squats (105-115-125-125)
• 10-10-10 Calf Raises (105-115-125-125 / 35# DBs)

I did my squats down to touching the bench.

We alternated between the pairs of movements.

3 Rounds

• 3 Rope Climb (stand to laying + up) & V-ups
• 8/8 Elevated Reverse Lunges (45+35 plates) & Plank Hip Dips
• 3x Farmer Carry (40/35 DBs) & alt Side Crunches
• 20 KBS (53/45) & Reverse Crunches

I think it took us 21:28.

I need to mow the lawn this afternoon.

It was a long travel day and then resting and catching up on a few things around the house yesterday. Good to be home.

Back

10 Sets

• Negative Pull-up (5s)

3 Sets

• 8 Pendlay Row (95 / 75)
• 8 Incline Back Fly (35 / 25)

3 Sets

• 8 Straight Arm Pulldowns (60-65-65 / 38-43-43)
• 12 alt Plank DB Rows (40/25)

Conditioning

12:00

• 10 DB Step-overs (20”, 20# DBs) / 10 DB Step-ups (18”, 12#)
• 10 Straight Leg DB Sit-ups (15/10#)
• 15 Plank Jacks
• 15 Air Squats (mine to 20″ box)
• 6/6 Side Ball Slams (10/8# MB)

I did 4 rounds plus up through 7 squats.

3 Sets

• 12 Cable Chest Fly

3 Sets

• 10-10 Single Arm Cable Shoulder Raises

4 Sets

• 10 Chest Press Machine

4 Sets

• 10 Shoulder Press Machine
• 10 Leg Extension Machine

3 Sets

• 10 Leg Curl Machine
• 10 Dips

3 Sets

• 10 Lat Pulldowns
• 8-8 DB Rows

3 Sets

• 10 Seated Cable Row
• 10-10 cables standing back fly / 10 Seated bent over back fly

3 Rounds

• 1:00 Stepper
• 1:00 Plank
• 1:00 Stepper
• 15-15 Half Keeping Wood Choppers (20/10# DB)

That may have been my first time ever using a stepper machine.

We’re in Playa del Carmen for a vacation, so hit up the resort gym.

3 Sets

• 12 Tricep Pulldowns (rope)

3 Sets

• 12 Cable Rope Bicep Curls

3 Sets

• 8/5 Strict Close Grip Pull-ups

3 Sets

• 12 Tricep Pushdowns

3 Sets

• 12-12 Cable Handle Bicep Curls

Abs

3 Sets

• 15 Incline Sit-ups (10-25-25 / 10# plate)
• 15 Hanging Straight Leg Lifts