Nick Momrik's Fitness Logs

3 Rounds (1:00 work / 10s transition)

• Low Step-overs (12″)
• BikeErg
• OH March (20# DBs) + Side Bends (20#)
• Jump Rope
• BikeErg
• Oblique Heel Touches + Flutter Kicks

Quick one in the morning before heading to the airport for my Manchester trip.

30:00 AMRAP

• 10/10 Plate OH Front-Back Lunges
• 10 Plate G2OH
• 8 Plate Sit-ups
• 8 Plate Z Front Raise + 4 Steering Wheels
• 10 Plate Leg Raise + Reach
• 10/10 Plate Lunge Lumberjacks
• 8 alt Plate Push-ups

Fifteen pound plate for me. Was cruising and got 8+6 today after 6+34 and 6+74 the first two times. We’re heading out to walk 9 holes.

On Wednesday I walked 18 holes and had to push my card for the last five because the battery died after forgetting to top off it’s charge. Yesterday we had a meeting to go to. This afternoon I edged and mowed the lawn.

Incline Bench Press

• 10×45
• 5×85
• 5×105
• 5×125
• 5×135
• 5×145

The set with 135 was a struggle and for the final set I focused on spreading the bar and got through it with ease.

3 Sets

• 12 Incline DB Fly (20/15#)
• 12 Incline Bat Wing Fly (20/15#)

3 Sets

• 12 Incline Back Fly (25/15-20-20#)
• MAX Inverted Bar Rows (10s)

3 Sets

• 12 Seated Rows (wide, 115/71#)
• 8/8 Kroc Rows (50/35)

2 Sets

• 6/6 Standing Fire Hydrants (forward + backward)
• 6/6 Ballerina Stretch
• 20 alt Golf Stance Hip Turns

On Saturday I spent about 7 hours installing laminate flooring in one of the spare bedrooms. On Sunday we walked 9 holes, I cut the lawn, and skipped a workout because my body was pretty wrecked from the flooring. Yesterday I walked 18.

20:00 AMRAP

• 6/6 Twisting Box Jumps (20/12”)
• 4 Strict Pull-ups
• 10 Hang DB C&J (20/12s)
• 10 Ball Slams (14/10 MB)
• 10 Mike Tyson Push-ups

I improved by 12 reps to 7+11 and Brandi improved by 14 to 6+26. Today I did all doubles on the pull-ups.

2 Rounds

• 8/8 Side High Plank Crunch
• 8 alt High Plank Knee to Elbow Slide
• 8/8 Side Plank Leg Lift + Hip Dip
• 16 alt V-ups
• 8 alt Single Leg Raise + Single Leg Raise + Hip Lift (lower one leg at a time)

I walked 18 holes on Thursday.

10:00 Cardio

3 Sets

• 10 Seated Arnold Press (25/15s)
• 10/10 KB Curl (20/15)
• 10 Bench Dips

3 Sets

• 14 Front + Lateral Raise (10/8s)
• 10 Hammer Curls (25/20s)
• 10 French Press (50/35)

3 Sets

• 10 Upright DB Row (20/15s)
• 10 EZ Bar Curl / Barbell Curl (51/35)
• 20 Banded Tricep Pulldowns (blue/red)

2 Sets

• 16 alt Weighted Hip Opener w/ Step Through (15/5# – Instagram)
• 8/8 OH Reverse Lunge Twist + Knee Up Twist (PVC)

2 Sets

• 10/10 Laying Exercise Ball Rotations (15 DB / 8 MB)
• 10/10 Bosu Ball Lunge Band Punch

3 Sets

• 8/8 Lateral Crossover Step-ups (18/20”, 12/20# DB)
• 12 Reverse Lunge w/ KB Steering Wheel (10/20)
• 6 Hanging Knee Raise + Leg Lift + Lower
• 6 Hanging Tick Tocks

3 Sets

• 8 Incline DB Squats (15/20s)
• 12 Sumo KB Deadlift (53/70)
• 8 Parallette Shoot Thrus
• 10/10 KB Around the World (35/45)

3 Sets

• 8/8 Side Step-up w/ Leg Kick Back (15/20s)
• 16 Side to Side Step/Jump Lunges (15s/35)
• 10 Hanging alt Knee Raise
• 10 Tuck-ups

Took almost 2:30 off, finishing in 21:29 today. It was really humid and over 80° too.

3 Sets

• 10 Cat/Cow
• 20 Hip Openers

30:00 AMRAP

• 10/10 Plate OH Front-Back Lunges
• 10 Plate G2OH
• 8 Plate Sit-ups
• 8 Plate Z Front Raise + 4 Steering Wheels
• 10 Plate Leg Raise + Reach
• 10/10 Plate Lunge Lumberjacks
• 8 alt Plate Push-ups

I used a 15# plate for everything and did 6+74, which is a 40 rep improvement. It was a scorching 90° during the workout today.

I was going to get started on some bedroom flooring, but my bad was feeling things already this morning, and I’m not risking it. Took it easy in an early workout because it’ll hit 90° today.

• 20:00 BikeErg
• 20:00 TrueForm
  • 5:00 Backwards
  • 5:00/5:00 Side Walk
  • 5:00 Walk
• 10:00 BikeErg

A couple hours later I mowed the lawn.

Yesterday we rode 18 holes in the morning and today we walked 4.04 miles in 1:15 before lunch.

Incline Bench Press

• 10×45
• 5×85
• 5×105
• 5×125
• 5×135
• 4×145

Brand did 5×45-50-55-60-65.

3 Sets

• 12 Incline DB Fly (20/12#)
• 12 Incline Bat Wing Fly (20/12#)

3 Sets

• 12 Incline Back Fly (25/15#)
• MAX Inverted Bar Rows (10-8-8)

3 Sets

• 12 Seated Rows (wide, 115/82-71-71#)
• 8/8 Kroc Rows (50/35)

2 Sets

• 6/6 Standing Fire Hydrants (forward + backwards)
• 6/6 Ballerina Stretch

2 Sets

• 8/8 Golf Stance Hip Turns

I walked 18 on Wednesday and mowed the lawn yesterday, but had to break it in two because I wasn’t feeling well. Skipped the workout.

20:00 AMRAP

• 6/6 Twisting Box Jumps (20/12”)
• 4 Strict Pull-ups
• 10 Hang DB C&J (20/12s)
• 10 Ball Slams (14/10 MB)
• 10 Mike Tyson Push-ups

Got through 7+10.

2 Rounds

• 8/8 Side High Plank Crunch
• 8 alt High Plank Knee to Elbow Slide
• 8/8 Side Plank Leg Lift + Hip Dip
• 16 alt V-ups
• 8 alt Single Leg Raise + Single Leg Raise + Hip Lift (lower one leg at a time)

Another ab workout from Instagram.