Nick Momrik's Fitness Logs

Pushing Legs

Moving leg day to tomorrow because we’re going to workout Tuesday, Wednesday, Thursday this week. The weather looks good for golf on Friday so hoping to take advantage. Full rest yesterday after being exhausted from the bathroom work on the weekend.

Midline & Conditioning

2:00 Lateral Step-ups (20″)
2:00 BikeErg
3 Rounds
- 16 Weighted Bicycles (5/8# DBs)
- 10/10 Weighted Side Plank Pulses (15/20# DB)
2:00 Lateral Step-ups w/ Kick (20″)
2:00 BikeErg
3 Rounds
- 12/12 Banded Rotations (blue CS)
- 12/12 Banded Butter Churners (blue CS)
2:00 Lateral Step-ups w/ Butt Kick (20″)
2:00 BikeErg
3 Rounds
- 20 Seated Leg Lifts over DB
- 20 Reverse Crunch
2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
2:00 BikeErg

I got 19 each leg for the kick versions of step-ups and 20 each leg on every other version. We finished in 27:52.

Mobility

3 Sets

5/5 MB, roller, wall rotations (15# Slam Ball)
20 Weighted Dead Bugs (8# DBs)

2 Sets

20 Seated Hip Openers
7/7 Banded Backswing Press

Triple B

Yesterday we started gutting the small main floor bathroom and this morning we were back at it, getting up the old tile floor, mortar, and subfloor. After cleaning that up it was time for a workout around 2pm I think.

Warm-up

20 PVC Passes
20 Trunk Rotations
10 Cat Camels

Back, Biceps, and Box Step-ups

3 Sets

Partner A: Step-ups w/ Knee Drive (14″)
Partner B:
- 5 Underhand Pulldown (82/115#)
- 20 alt Gorilla Rows (15/20# DBs)
- 12 DB Curls (15/20#)

My back was pretty lit up from the floor work so I used the same box at B.

3 Sets

Partner A: Backwards Step-ups (14″)
Partner B:
- 12 Lat Pulldown (60/104#)
- 12 Pendlay Row (45#)
- 12 Waiter Curls (10/15# DBs)

3 Sets

Partner A: Side Step Over (14″)
Partner B:
- 12 Incline Back Flys (15/20# DBs)
- 12 Straight Arm Pulldown (38/60#)
- 12 In and Out Hammer Curls (15/20# DBs)

It took us 31:45 today. I went 28-30-34, 30-32-34, and 32-34-36 on the box. Then it was time to clean more stuff up and we removed all of the wallpaper in the bathroom

Speed Work

We’re going to focus on some golf stuff and swing speed this winter. Should be interesting

Midline & Conditioning

3 Sets

30s TrueForm Run / Row / Jump Rope
10/10 alt Lunge Side Ball Slams (10/20# MB)
10/10 Golf Swing DB Rotation (5/10#)

3 Sets

30s TrueForm Run / Row / Jump Rope
10 Side Jump Ball Slam (8/15#)
30 Kneeling Rotating MB (8/15#)

3 Sets

30s TrueForm Run / Row / Jump Rope
20 OH DB March (15/20# DBs)
20 Plank Knee Taps

3 Sets

30s TrueForm Run / Row / Jump Rope
12 OH Piked Knee-ins (15#)
20 alt OH Side Crunches (8/15# MB)

I ran in sections one and three and rowed in two and four. Took me 22:57.

Mobility

3 Sets

5/5 MB, roller, wall rotations (15# Slam Ball)
20 Weighted Dead Bugs (5# DBs)

2 Sets

20 Seated Hip Openers
7/7 Banded Backswing Press (red band, video)

Other reference videos where we took some of these movements.

https://www.instagram.com/p/CjN3_TQuLqk/?igshid=NmNmNjAwNzg=

https://www.instagram.com/p/Cjp9z9nOyCd/?igshid=NmNmNjAwNzg=

We also took our drivers out in the back yard to test swing speed. I maxed out at a 108 and averaged about a 103. B hit 79 a couple of times and averaged about a 76.

Too Much Caffeine

I had a solo round of golf walking 18 holes yesterday. Had to camp under a tree on the 9th for about 30 minutes and still finished in just over 3 hours.

Warmed up with a few reps of various movements and some PVC stuff. I had another (partial) cup of coffee about an hour before the workout and it was a bad idea.

Chest, Triceps, Shoulders, and Conditioning

I started on the movements and B started on the cardio parts.

3 Sets

Partner A: 10 Burpees
Partner B:
- 10 DB Bench Press (20/35# DBs)
- 10 DB Flys (15/25# DBs)

Much better weight choices for me this week. Tried jump up/back burpees in set two for the first time in awhile. Gassed me.

3 Sets

Partner A: 75 Jump Rope
Partner B:
- 10/15 Banded Uppercut Chest Fly (red CS)
- 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

I messed up doing 15 reps of the banded movement on the first set, so stuck with it. The push-ups are really hard at this point.

3 Sets

Partner A: 10 Burpees
Partner B:
- 8 Front Raise + Lateral Raise (5/8# DBs)
- 8 [Seated] Arnold Press (12/25# DBs)

Stepped back and jumped up on every set of burpees.

3 Sets

Partner A: 50 Jump Rope
Partner B:
- 10 DB Upright Rows (15/25# DBs)
- 10 DB Around the World (5/8# DBs)

2 Sets

Partner A: 10 Burpees
Partner B:
- 15 DB Skull Crushers (15/25# DBs)
- 15 French Presses (25/30# DB)

Went back to step back/up burpees.

2 Sets

Partner A: 50 Jump Rope
Partner B:
- 15 OH Tricep Extensions (rope on cable pulley, 27#)
- 10 Diamond Push-ups

I went 4-3-3 on both rounds of push-ups. We finished over four minutes faster in 31:53. Sitting here shortly after the workout and haven’t felt like this in quite some time.

Foam Boxes

Got new 20″ and 24″ foam stackable plyo boxes from Titan Fitness and waiting on the 6″ and 12″, which are backordered, to complete the set. Trying to sell my set of jerk blocks now.p

2:00 Lateral Step-ups (20″)
2:00 BikeErg
3 Rounds
- 16 alt Weighted V-ups (15#)
- 12x 2 Plank Jacks + 2 Mountain Climbers
2:00 Lateral Step-ups w/ Kick (20″)
2:00 BikeErg
3 Rounds
- 12/12 Banded Rotations (blue CS)
- 12 alt Hanging Knee Raises
2:00 Lateral Step-ups w/ Butt Kick (20″)
2:00 BikeErg
3 Rounds
- 20 Seated Leg Lifts over DB
- 1:00 Plank
2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
2:00 BikeErg

I started on the box and Brandi started on the bike. We finished in 30:36 and then did some mobility.

It’s Fall

We rode 18 holes on Sunday and I walked 18 yesterday. Today could be our last 70° day.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs & Conditioning

3 Sets

Partner A: BikeErg
Partner B:
- 10/10 Single Leg Step-ups w/ Knee Drive (18″)
- 10 Sumo KB Deadlifts (45/53#)
- 10 Russian KBS (45/53#)

4 Sets

Partner A: BikeErg
Partner B:
- 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 12 Weighted Jumping Jacks (5/8# DBs)

Brandi bumped up from the 35# kettlebell and I probably would have increased too had I known. We finished over a minute faster this week in 31:39 and went just over 500 meters more as well, with 12,581 meters.

Midline

3 Sets

10 DB Sit-ups (12/15# DB)
10 OH Upright Leg Tucks / OH Leg Lifts (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)

I was able to do the sit-ups this week, but not the tucks.

Steppin’ Three Ways

3 Sets

Partner A: Step-ups w/ Knee Drive (14/18″)
Partner B:
- 4/5 Strict Pull-ups
- 20 alt Gorilla Rows (15/20# DBs)
- 12 DB Curls (15/20#)

3 Sets

Partner A: Backwards Step-ups (14/18″)
Partner B:
- 12 Lat Pulldown (60/104#)
- 12 Pendlay Row (55/75#)
- 12 Waiter Curls (10/15# DBs)

3 Sets

Partner A: Side Step Over (14/18″)
Partner B:
- 12 Incline Back Flys (15/20# DBs)
- 12 Straight Arm Pulldown (38/60#)
- 12 In and Out Hammer Curls (15/20# DBs)

That was a lot of step-ups, so 18 inches was plenty high enough! I went 26-28-32, 30-32-34, and 34-32-30 if I’m remembering right. We finished in 28:47.

Machines & Abs

4:00 Row
3 Rounds
- 16 alt Weighted V-ups (15#)
- 16x 2 Plank Jacks + 2 Mountain Climbers
4:00 BikeErg
3 Rounds
- 12/12 Banded Rotations (blue CS)
- 12 alt Hanging Knee Raises
4:00 Row
3 Rounds
- 20 Seated Leg Lifts over DB
- 1:00 Plank
4:00 BikeErg

I finished in 29:52 and then we did a bunch of hip mobility.

Tri No More

Walked 18 holes yesterday because the weather was perfect and there was a chance we’d only be able to play 9 holes today.

Upper Body & Conditioning

3 Sets

Partner A: 10 Burpees
Partner B:
- 10 DB Bench Press (15-20-20/50# DBs)
- 10 DB Flys (15/30# DBs)

3 Sets

Partner A: 75 Jump Rope
Partner B:
- 10 Banded Chest Fly (blue CS)
- 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

3 Sets

Partner A: 10 Burpees
Partner B:
- 8 Front Raise + Lateral Raise (8-5-5/8# DBs)
- 8 Arnold Press (15-12-10/25# DBs)

I did my Arnold presses seated.

3 Sets

Partner A: 50 Jump Rope
Partner B:
- 10 DB Upright Rows (12-15-15/20# DBs)
- 10 DB Around the World (5/8# DBs)

2 Sets

Partner A: 10 Burpees
Partner B:
- 15 DB Skull Crushers (15/25# DBs)
- 15 French Presses (30-25/40-30# DB)

2 Sets

Partner A: 50 Jump Rope
Partner B:
- 15 OH Tricep Extensions (rope on cable pulley, 27#)
- 10 Diamond Push-ups

This was worse than the tricep focused workout I did in Cancun and I could barely move my arms for days. We’re going to be feeling this one! We finished in 36:10.

A Clean Gym

On Sunday we had a super productive day around the house and cleaned the entire garage, which is quite a job with all of the gym equipment. We were exhausted by the end. Yesterday I walked 18 holes.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations
5 Sumo KB Deadlifts (35#)
5 Russian KBS (35#)
4 Incline Squats (15# DBs)

Legs & Conditioning

3 Sets

Partner A: BikeErg
Partner B:
- 10/10 Single Leg Step-ups w/ Knee Drive (18″)
- 10 Sumo KB Deadlifts (35/53#)
- 10 Russian KBS (35/53#)

4 Sets

Partner A: BikeErg
Partner B:
- 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 12 Weighted Jumping Jacks (5/8# DBs)

I started on the bike. For the first set of incline squats I held the dumbbells by my sides, but felt myself leaning forward too much so then I held them on my shoulders. We did 12,079 meters on the bike and finished in 32:50.

Midline

3 Sets

10 DB Sit-ups / 10 OH Leg Lifts (12/15# DB)
10 OH Upright Leg Tucks / OH Lying Leg Tucks (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)

My back is pretty whiney today so I had to sub in the movements listed second.