Nick Momrik's Fitness Logs

Low ribs are still sore from the core class and glutes are sore from yesterday.

Today at 8 we went to a 45 minute Tabata class at the resort. Warmed up with some jumping jacks, high knees, arm circles, arm pulses lifts, squats, and squat pulses.

Tabata – 8 Rounds each of 20 seconds work with 10 seconds rest

• KB Swings (30#)
• Wall Balls (14#)
• Jump Rope
• Farmer Carry (35# DBs)
• alt between Battle Rope / Step-ups (20”, 20# KBs) – 15s transitions
• Burpees

Then we cooled down with some stretching.

Rainy and humid today, so we went to the gym before breakfast.

• 10:00 Bike / Row
• 2 Sets
  • 10 DB Push-up + Row + Row (35# DBs)
  • 20 Single DB Curls (35#)
• 2 Sets
  • 20 alt Front Rack Lunges (15kg sandbag)
  • 10 Sumo KB Deadlifts (40# KB)
• 2 Sets
  • 16 alt Single Arm Underhand DB Floor Press (35# DBs)
  • 12 KB Upright Row (40#)

Short and sweet, but felt good to get in some movement.

We got married Friday afternoon and are in Cancun! Went to a 30 minute core class at the resort, which kicked our asses!!

3 Sets

• 10 alt Curl / Wide Curl (20# DBs)
• 10 Close Grip DB Bench Press (35# DBs)
• 10 Elbow Up Lateral Raise (15# DBs)

3 Sets

• 10 Curl to Underhand Shoulder Press (20# DBs)
• 10 DB Skull Crushers (30# DBs)
• 10 DB Upright Rows (25# DBs)

3 Sets

• 10 Hammer Curls (25# DBs)
• 10 Staggered OH Rope Tricep Extensions (38#)
• 8/8 High Plank Fly (12# DB)

2 Rounds

• 12 Kneeling Halos (20# KB)
• 8/8 Half Kneeling Rotations (30# KB)
• 8/8 Kneeling Dig & Chop (20# KB)
• 10 X Body Lift (15# KB)
• 12 Plank Pull Throughs (30# KB)
• 10/10 Plank Saw (15# KB)

15:00 BikeErg

3 Sets

• 10 Pendlay Rows (65#)
• 10 Seated Rows (104#)

3 Sets

• 10 Straight Arm Lat Pulldown (60#)
• 20 Band Pull Aparts (blue)

3 Sets

• 8 DB Bench Press (50# DBs)
• 8 DB Fly (25# DBs)
• 8 DB Bench Press (50# DBs)

3 Sets

• 12 alt Underhand Cross Body Front Raises (15#)
• 20 Plate Raise (10#)
• 12 alt Underhand Cross Body Front Raises (15#)

2 Rounds

• 30 AbMat Sit-ups
• 30 alt Side Crunches

Was able to get out and walk 18 holes. Quite chilly to start, but bundled up, I was comfortable after 4-5 holes.

3 Sets

• 6/6 Elevated Reverse Lunge w/ Knee Drive (6″, 25# DBs)
• 6/6 Single Arm/Leg KB Deadlifts (45# KB)
• 10 OH Leg Lifts (25# KB)
• 10 OH Windshield Wipers (25# KB)

Going from a plate to the 6″ box was a challenge.

3 Sets

• 12 Step-ups (20″, 25# DBs)
• 10/10/10 Calf Raises (25# DBs)
• 10/10 Side Bends (25# DBs)
• 30 OH March (25# DBs)

3 Sets

• 10 Slider Hamstring Curls
• 10 Curtsy Lunges (25# DBs)
• 10 Knee Raise + Leg Lift + Leg Lower
• 20 March w/ Twist (25# DB)

Edged, trimmed, and mowed the lawn.

• 5:00 Cardio
• 3 Sets
  • 10 DB Curl-up Rotate Down (20# DBs)
  • 10 French Press (50# DB)
• 5:00 Cardio
• 3 Sets
  • 10 Hammer Curl + Curl Down (20# DBs)
  • 10 Tricep Pushdowns (60#)
• 5:00 Cardio
• 3 Sets
  • 30 Banded Curl (blue)
  • 10 Diamond Push-ups
• 5:00 Cardio
• 3 Sets
  • 12 Knee-in, Knee-in, Leg Lift
  • 12 Piked Single Leg over DB
  • 12 Tuck-ups
  • 8/8 Side V-ups

Hopefully golfing tomorrow!

Brandi was sick and then I got it, so I haven’t been in the garage gym in over a week!

20:00 BikeErg

2 Sets

• 12 Kneeling Halos (20# KB)
• 8/8 Half Kneeling Rotations (30# KB)
• 8/8 Kneeling Dig & Chop (20-15# KB)
• 10 X Body Lift (15# KB)
• 12 Plank Pull Throughs (30# KB)
• 10/10 Plank Saw (15# KB)

Raining all day so no golf.

12:00 BikeErg

3 Sets

• 20 Bent Over See Saw Rows (20# DBs)
• 8 Bent Over Back Fly + Standing Lateral Raise (10# DBs)

3 Sets

• 12 External Rotations (mug-hold grip, 20# DBs)
• 12 Upright DB Rows (20# DBs)

3 Sets

• 10 Goblet Squats (35# KB)
• 10 Cossack Squats

2 Sets

• 10/10 Side Laying Crunches
• 10 Butterfly Crunches
• 10 Leg Lift + Toe Reaches
• 10 Tuck-ups
• 10/10 Knee Up One Leg V-ups

4 Rounds

• 1:00 BikeErg
• 10s transition
• 30s Push-ups (2×10)
• 30s Slow Mountain Climbers
• 10s transition
• 30s DB Curl to Underhand Press (15# DBs)
• 30s Standing DB Rotations (15# DB)
• 10s transition
• 1:00 Row
• 1:00 Front to Back Lunges
• 10s transition