Nick Momrik's Fitness Logs

6 Cycles of 4:00 Work – 1:00 Rest

• 10 Pull-ups (green band)
• 15 DB Floor Key Press (20/30# DBs)
• 8/8 Kroc Rows (35/50# DB)
• 16 KB Rotations w/ Hip Drive (15/20# KB)
• BikeErg / TrueForm

We also did some hip and shoulder mobility, but I’m posted this a couple of days late and don’t remember what we did.

Walked 18 yesterday.

3 Sets

• 8 Rope Golf Swings

5 Rounds

• 1:00 Step-ups (20″)
• 10s transition
• 1:00 Farmer Carry (40# DBs)
• 10s transition
• 30s DB Push Press (20# DBs)
• 30s DB Upright Rows (20# DBs)
• 10s transition
• 1:00 – 20 Plank Knee to Cross Elbow + Plank
• 10s transition
• 30s alt DB Curl (20# DBs)
• 30s alt French Press (20# Dbs)
• 10s transition

On Saturday rode 18 holes and was pretty tired. Sunday morning we went for a 3.22 mile walk in just under an hour and later spent over two hours at the driving range. On Monday I walked 18 holes.

3 Sets

• 10 Incline Squats (15/20# DBs)
• 10 Low Box Jumps (18”)
• 30s BikeErg / TrueForm

3 Sets

• 10 Curtsy Lunges (15/20# DBs)
• 10 Squat Jumps
• 8 Burpees

3 Sets

• 10 Sumo KB Deadlift (45/53#)
• 10 Lateral Jumping Ball Slams (10/14#)
• Side Shuffles

I was definitely more tentative with the box jumps and burpees with my back probably still healing. Took us 24:55.

3 Rounds

• 12 Lean Back DB Raises (8/12# DB)
• 20 OH Bicycles
• 12 Piked DB Raises
• 12 Piked in & outs
• 12 Piked DB Rotations

2 Sets

• 10 Cat/Cow
• 20 alt Hip Openers

2 Sets

• 30/30s Seated Figure 4 Stretch

Was able to golf and made it through walking all 18. Mowed the lawn this morning.

3 Rounds

• 5:00 BikeErg
• 10/10 Single Arm DB Marches (20# DB)
• 12 OH Leg Lifts (20# DB)
• 20 Plank Knee to Cross Elbows
• 12/12 Half Kneeling Half Rotations (15# plate)

Heading to the driving range.

My back is getting better and I think I gave myself some ice burn from the initial icing I did on the day I tweaked it. I have an ice pack that can be used directly on the skin, but it my have had some ice crystals on it. Next day my back was sensitive to the touch and last night I noticed it’s all red, like a rash. Didn’t get in a workout yesterday because we had company over for dinner. Yesterday and today I did get out and chipped for about 20 minutes each day in the back yard.

3 Sets

• 8 Rope Golf Swings

3 Sets

• 8/8 Lateral Crossover Step-ups (20”)
• 20 MB Rotation Dead Bugs (14#)
• 5/5 Single Arm Golf Posture MB Throw Downs (15#)

3 Sets

• 8/8 Step-ups (20″)
• 20 Glute Bridges
• 10 Laying down MB Throw (14#)

3 Sets

• 6/6 Single Arm Front Rack Lunge and Press (15#)
• 20 Seated See Saw Bent over DB Rows (25#)
• 20 Kneeling Plate Rotations (15#)

2 Sets

• 10 Cat/Cow
• 30/30s Seated Figure 4 (on bench)

2 Sets

• 20/20 Seated Hip Walks
• 10/10 Kneeling Lunge Stretch

On Thursday I felt something in my back pulling a club out of the bag on the 2nd hole. I walked off the course before putting on #3 because walking down the fairway was painful enough. This tweak is different from my “usual” though. One of the muscles in my low back is tender to the touch and feels tight to the touch. It’s been improving each day. Yesterday I was able to mow the lawn and today I finally felt like I could get in a workout.

3 Sets

• 8 Rope Golf Swings

3 Sets

• 12 Skull Crushers (35# bar / 25# DBs)
• 12 alt Criss Cross Front Raises (12# DBs)

3 Sets

• 8/8 Concentration Curls (15/25#)
• 12 OH Cable Tricep Extensions (27#)

3 Sets

• 12 Upright Rows (15# DBs)
• 10 Step Out Push-ups

3 Sets

• 12 Curls w/ Rotation Press Down (12/15# DBs)
• 12 Tabletops (12/10# DBs)

3 Sets

• ~2:30 Run / TrueForm Walk
• 12 Dead Bug Pullovers (12/15#)
• 6/6 Quarter Get-ups / 8/8 Single DB OH Side Crunches (12/15#)
• 12 alt V-ups (8/15#)
• 6/6 Side Plank w DB Reach (8#) / 30 Oblique Heel Touches (5# DBs)
• 12 Bear Plank DB Pull-throughs (25#) / 20 alt Laying Reach Overs (15# DB)

I took it easy on a lot of stuff and came up with my own variations for the ab stuff so I wouldn’t have to be flipping over. I walked on the TrueForm while B ran outside.

During the upper body stuff, while waiting for each other to do our set, we’d practice a new chipping technique.

I finished up with a couple of sets of seated figure 4 hip mobility on the bench.

3 Sets

• 8 Rope Golf Swings

Dynamic Swing Speed – 2 Sets of 4

• Decline Chest Fly to Triceps Extension
• Cross Body Lat Pulldown
• Wood Chops
• Lateral Raises – Back/Deltoids/Biceps
• Incline Chest Fly

Full Swing

• 2×5 Trail Arm
• 2×5 Lead Arm
• 3×5 Both Arms

6 Cycles of 4:00 Work – 1:00 Rest

• 10 Pull-ups (green band)
• 15 DB Floor Key Press (20/30# DBs)
• 8/8 Kroc Rows (35/50# DB)
• 16 KB Rotations w/ Hip Drive (15/20# KB)
• BikeErg / TrueForm

I was on the bike and got just over two minutes each cycle. My average paces were 2:10, 2:08, 2:06, 2:04, 2:02, and 1:56.5 per 1,000 meters. I really like this workout format.

We came in the living room and did the 12 minute back work.

Walked 18 holes both Sunday and Monday. Loosened up with some rope golf swings.

3 Sets

• 10 Incline Squats (15/20# DBs)
• 10 Low Box Jumps (18”)
• 30s Sprint (TrueForm/BikeErg)

3 Sets

• 10 Curtsy Lunges (15/20# DBs)
• 10 Squat Jumps
• 8 Burpees

3 Sets

• 10 Sumo KB Deadlift (53/70#)
• 10 Lateral Jumping Ball Slams (10/14#)
• Side Shuffles

Took us 23:58.

3 Rounds

• 12 Lean Back DB Raises (8/12# DB)
• 20 OH Bicycles
• 12 Piked DB Raises
• 12 Piked in & outs
• 12 Piked DB Rotations

Loosened up with 3×8 rope golf swings.

3 Sets

• 5:00 TrueForm / BikeErg
• 12 Piked V Taps over DB
• 12 Piked Side to Side over DB
• 12 Piked In and Outs
• 12 Piked High/Low Taps
• 12 Piked alt Up and Overs

I was on the bike.

I’d seen this work for back pain a few times in different places and have been wanting to try it.

It’s a challenge and I was sweating. It’s kind of like a specialized yoga workout and really gets you feeling all kinds of muscles.

Walked 18 holes yesterday. We loosened up with some rope golf swings.

3 Sets

• 8/8 Lateral Crossover Step-ups (18/20”, 10/20# DB)
• 20 MB Rotation Dead Bugs (8/14#)
• 5/5 Single Arm Golf Posture MB Throw Downs (8/14#, Twitter)

3 Sets

• 8/8 Twisting Box Jumps (12/20”)
• 20 Russian KBS (35/53#)
• 10 Laying down MB Throw (10/14#)

3 Sets

• 6/6 Single Arm Front Rack squat w/ Twist and press (5/12#)
• 20 See Saw Bent over DB Rows (15/25#)
• 20 Kneeling Plate Rotations (10/15#)

20:43

2 Sets

• 20/20 Booty Scoots (Seated Hip Walks with straight legs, forward and back)
• 20 Seated Hip Openers

2 Sets

• 10 Windshield Wipers
• 10 Child Pose Burpees