Nick Momrik's Fitness Logs

On Sunday we went for about a 1.2 mile walk and yesterday I walked 18 holes.

10 Sets

• 30s BikeErg
• 1:00 Rest

3 Sets

• 15 Incline DB Bench (35/15)
• 12 Incline DB Fly (20/8)
• 10 Incline Plate Press (25/15)

3 Sets

• 12 Walking Lunges
• Partner – Wall Sit

3 Sets

• 12 Tricep Pushdowns (60/38)
• 12 Single DB Bicep Curl (45/35)

3 Sets

• 10/10 Single Leg Bridge Hold w/ Leg Raises, holding DB (20/12)
• 8/8 Side Plank with lower knee to elbow
• 8/8 All 4s – straight leg from back out to side
• 8/8 All 4s – straight leg lift behind

Last night we walked 9 holes.

Warm-up

• Frankenstein Walks
• Side Walks
• Clam Shells
• Seated Marches

3 Sets

• 12 Box Jumps (18/20”)
• 12 Side-to-Side Lunge (15s/30#)
• 12 DB Walking Lunges (15s/30s)

3 Sets

• 10 Back Squats (65#)
• 10 Hanging Hamstrings (source)
• 3x Side Shuffles

We did one movement at a time and rested while the other person did it. Took us 20:38.

3 Sets

• 10/10/10 Calf Raises (25s/30s)
• 10/10 Half Kneeling Side Lunges w/ Twist (15/20# KB)

~40s Work / 20s Rest

• V-Sit Toe Touches
• Push Up and Arm Extension
• V-Sit Shoulder Press (10/5#)
• Forearm Plank Reaches and Plank Up
• Rolling Side Plank and Toe Touch
• V-Sit and Dumbbell Pass (12/8#)
• Dumbbell Chest Press and Leg Lowers (10/5#)
• Scissor Kick and Dumbbell Pass (12/8#)
• 1:00 Plank

4 Rounds

• 3:00
  • 10-15 Push-ups
  • 15/15 Single DB OH March (20/30#)
  • Row
• 10s transition
• 3:00
  • 20 Low Box Side-to-Side (12″)
  • 10/10 KB Around the World (30/35#) 
  • Jump Rope / TrueForm
• 10s transition

After two times through I switched to a speed walk on the TrueForm. I didn’t want to blow a calf with so much jumping and depending on the angle of my back when I was jumping I could feel some reps.

Walked 18 holes yesterday.

3 Sets

• 12 Lat Pulldowns (104/60#)
• 12 In & Out Curls (20/15#)
• 12 Skull Crushers (30# DBs / 35# bar)
• TrueForm

3 Sets

• 12 Seated Cable Rows (104/71#)
• 12 90° Curls (6 bottom/6 upper, 20/12#)
• 12 Tate Press (35/20#)
• TrueForm

3 Sets

• 12 Incline Back Fly (25/15#)
• 21s Hammer Curls (20/12#)
• 12 Tricep Push-ups
• TrueForm

Took us 35:12 and it was a really good one!

2 Sets

• 20 Hip Openers
• 10/10 Half Kneeling Side Lunge Stretch

2 Sets

• 8/8 All 4s – Reach under and extend up
• 10/10 Fire Hydrants

Yesterday I walked 18 solo because B’s back was bothering her.

10 Sets

• 30s BikeErg sprint
• 1:00 Rest

3 Sets

• 15 Incline DB Bench (35/15)
• 12 Incline DB Fly (20/8)
• 10 Incline Plate Press (25/10)

3 Sets

• 12 Walking Lunges
• Partner – Wall Sit

3 Sets

• 12 Tricep Pushdowns (60/38)
• 12 Single DB Bicep Curl (40/30)

3 Sets

• 10/10 Single Leg Bridge Hold w/ Leg Raises, holding DB (20/12)
• 8/8 Side Plank with lower knee to elbow
• 8/8 All 4s – straight leg from back out to side
• 8/8 All 4s – straight leg lift behind

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