Nick Momrik's Fitness Logs

I cut the lawn on Monday, walked 18 on Tuesday, played pickleball on Wednesday, and walked 18 on Thursday.

Legs

3 Sets

• 12-15 Sumo Squats (70 KB)
• 10/10 Step-ups (20”, 30 / 15)

3 Sets

• 24 Walking Lunges (25 / 15)
• 15-20 Squat Pulses

2 Sets

• 10/10 Reverse Lunges (25 / 15)
• 5/5 Explosive Step-ups (18”)

Yesterday I walked 18 holes.

Legs

3 Sets

• 12-15 Sumo Squats (70/62 KB)
• 10/10 Step-ups (20”, 25-30-30 / 15)

3 Sets

• 24 Walking Lunges (20-20-25 / 15)
• 15-20 Squat Pulses

2 Sets

• 10/10 Reverse Lunges (20-25 / 15)
• 5/5 Explosive Step-ups (18”)

I actually screwed up my counts because we had the Ryder Cup on the big screen and I did 9/9 and 6/6. Whoops! Felt good going up in some weights though.

2 Rounds

• 15 Toe Touch Crunches
• 10/10 Side Plank Hip Dips
• 30 Flutter Kicks
• 40 Mountain Climbers

On Tuesday we played a little pickleball, but I started feeling shitty and then Wednesday evening I felt some of the same.

Chest & Shoulders

3 Sets

• 10-12 Incline DB Bench Press (45 / 25)
• 12-15 DB Lateral Raise (12/8)

3 Sets

• 8-10 Bench Press (155-155-160 / 65-70-70)
• 10-12 Arnold Press (25/15)

3 Sets

• 12-15 DB Fly (30 / 20)
• 12-15 DB Front Raise (12 / 8)

Yesterday we walked 9 holes in the afternoon. We planned to play pickleball today, but it rained and when we drove by the courts at one point it didn’t look like it would dry enough later in the day.

I Go, You Go

• 1-2 Strict Chin-ups

I kept doing two reps each time and B started out with two and was down to singles. No idea how many rounds we did.

3 Sets

• 6-8 Lat Pulldowns (126-131-131 / 71-76-76)
• 12 French Press – DBs (25/20)

3 Sets

• 10 Seated Cable Row (115 / 71-82-82)
• 16 alt DB Curl (25-30-30 / 15-20-20)

I walked 18 yesterday.

Legs

3 Sets

• 12-15 Sumo Squats (40/25)
• 10/10 Step-ups (20”, 25/15)

3 Sets

• 24 Walking Lunges (20/15)
• 15-20 Squat Pulses

2 Sets

• 10/10 Reverse Lunges (20/15)
• 5/5 Explosive Step-ups (18”)

Abs

2 Rounds

• 15 Toe Touch Crunches
• 10/10 Side Plank Hip Dips
• 30 Flutter Kicks
• 40 Mountain Climbers

Back

4 Sets

• MAX Strict Pull-ups (12-9-7-7 / 5-4-4-4)

4 Sets

• 6 Hex Bar Deadlifts (120-140-160-180 / 120-140-160-160)
• 8-8 Staggered Rotational MB Slam (14/10)

4 Sets

• Farmer carry (50/40)

Abs

3 Sets

• 1:00 Plank
• 30s Reverse Crunch / Russian Twist

On Sunday we walked 9 holes and I did yard work. I walked 18 yesterday.

Chest & Shoulders

3 Sets

• 10-12 Incline DB Bench Press (40-45-45 / 25)
• 12-15 DB Lateral Raise (10/5)

3 Sets

• 8-10 Bench Press (155/65)
• 10-12 Arnold Press (25/15)

3 Sets

• 12-15 DB Fly (30 / 20)
• 12-15 DB Front Raise (10 / 8)

2 Rounds

• 15 Hanging Knee Raises
• 20 Bicycle Crunches
• 20 Plank Shoulder Taps
• 20 Russian Twists

I walked 18 holes on Wednesday, we play pickleball on Thursday, and yesterday we adopted a couple of cats.

3 Sets

• 12-15 Sumo Squats (40/25)
• 10/10 Step-ups (20”, 25/15)

3 Sets

• 24 Walking Lunges (20/15)
• 15-20 Squat Pulses

2 Sets

• 10/10 Reverse Lunges (20/15)
• 8/8 Explosive Step-ups (18″)

Abs

2 Rounds

• 15 Toe Touch Crunches
• 10/10 Side Plank Hip Dips
• 30 Flutter Kicks
• 40 Mountain Climbers

On Friday I walked 18 in some really strong winds and it wiped me out for Saturday. Though we did play a little pickleball and I mowed the lawn. On Sunday we played more pickleball and yesterday I walked 18 again.

Chest & Shoulders

3 Sets

• 10-12 Incline DB Bench Press (35-40-45 / 20-25-25)
• 12-15 DB Lateral Raise (5/10)

3 Sets

• 8-10 Bench Press (155/65)
• 10-12 Arnold Press (25/15)

3 Sets

• 12-15 DB Fly (25-25-30 / 15-15-20)
• 12-15 DB Front Raise (10 / 5-8-8)

I used the higher rep counts everywhere and picked pretty good weights that had me near failure.

Abs

2 Rounds

• 15 Hanging Knee Raises
• 20 Bicycle Crunches
• 20 Plank Shoulder Taps
• 20 Russian Twists

Legs

4 Sets

• 5 Belt Squats (100-145-170-195 / 100-145-170-170)
• 10-10-10 Calf Raises (60/35 DBs)

3 Sets

• 10-10 / 8-8 Bulgarian Split Squat (18″, 30/25)
• 10-10 Single Leg Hip Thrusts (35/15)