Nick Momrik's Fitness Logs

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.

Quick and Then 18

10 Rounds

5 Burpees / 5 cal Row
8 DB Front Raise Squats (12/10#)
8 DB Push Press (20/15#)
4/4 Half-kneeling Side Ball Slams (15/10#)
50m Single Arm OH Carry (50/25#)

Brandi’s foot is bothering her, so she rowed. I finished in 26:42 and she wasn’t far behind. Heading out to ride 18 holes so didn’t have time for more. It was a great all around workout.

Back to Back Golf

I walked 18 on Wednesday and 9 yesterday, so didn’t have time for any workouts.

Warm-up

2 Sets

4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)

Back, Arms, & Conditioning

3 Sets

TrueForm Run
6/4 Strict Pull-ups
20 alt Incline DB Bench Press (45/20#)
10 Tricep Pushdowns (60/38#)

3 Sets

Row
20 alt Incline DB Row (25/20#)
20 alt Inclide DB Chest Fly (25/12#)
10 DB Curls (25/15#)

3 Sets

TrueForm Run
10 Straight Arm Pulldowns (60/38#)
10-15 Diamond Push-ups
10 Hammer Curls (25/20#)

Brandi was on the machines first and I repped out first. Was able to bump up to 25# on everything I had used 20# for before. I went 6-5-4 on each round of push-ups. Took us 29:52.

We did about 10 minutes of hip mobility.

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

2x 10/10 Banded High Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

Feeling Weird

Feeling a little weird today. Hope I didn’t catch something on the trip home.

Warm-up

10 Cat Camel
6-4 Curl-up (10s hold)
10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

5/4 Pull-ups
4 Twisting Broad Jumps
5/5 KB Side Swings (20/15#)
5 Hang Cleans (65#) / DB Squat Cleans
12 Push Jerks (65#) / 4 Devil Press (12#)
30s Rest

My back still isn’t awesome after sitting in meeting rooms for a week and flying home, so I swapped out the Devil presses. I think I started my final round early. maybe mistook a 12:08 for 12:00? Finished in 13:46.

Not quite right, so I didn’t continue with the midline and mobility work.

Weather Shift

It was a long travel day yesterday and my back is feeling all that sitting. I couldn’t straighten my arms on Thursday and my triceps are still sore.

Warm-up

10/10 Leg Swings
10 Cat Camels
10 Bird Dogs
Arm Circles

Conditioning

5 Rounds – 45s Work / 15s Transition

Step-ups (20″) / Twisting Side Jumps (12″)
Push-ups
TrueForm Backwards Walk / TrueForm Run
Side Ball Slams (10# MB)
Strict Chin-ups
BikeErg

Midline

3 Rounds

20 Weighted Bird Dogs (10/8# DBs)
14 Plank Cross Toe Touches
20 OH Crunch (10/8# DBs)
20 Lateral Leg Drops

Sit & Watch

Jumped on the bike for 40 minutes while watching some Umbrella Academy and went 10.15 miles. Probably won’t workout tomorrow, but will be doing some walking around Tulum and then Friday is a travel day.

Mashed Potatoes

Warm-up

3:00 Walk
3:00/3:00 Side Walk
3:00 Backwards Walk

Arms

15-12-9

Tricep Pulldowns (rope, #6 setting)
French Press (50# DB)

Legs

15-12-9 Hamstring Curl (#4 setting)
60-50-40s Bottom Squat Hold

Conditioning 1

3 Sets

30 alt Hang DB C&J (25#)
20 Plank DB Pull Through (25#)
10 Push-ups

Not good planning, but destroyed my triceps today. My arms were visibly shaking through every set of pull throughs and I thought I might collapse.

Strength

Incline Bench Press

15×45#
15×75
15×95
10×105

Conditioning 2

10:00 Bike (sit back, pedals out in front of body)

Steady pace but nothing crazy.

I’m just mashing shit together when I get to the gym and look around. Good enough for a travel week.

At the Dreams

Traveled to Cancun yesterday for a work trip. Made it to the resort’s gym before dinner today.

Warm-up

5:00 Spin Bike
2 Sets
- 10 Reverse Pattern on Ball (5s)
- 10 Wall Slides
- 20 alt Seated Hip Openers
- 20/20s Supine Leg over Stretch

Upper

15-12-9

Lat Pulldowns (Setting #12, whatever that means)
DB Curls (25#)

I bit off more than I could choose with the weight choices, so that’s why the descending rep scheme.

Legs

4 Sets

10/10 Single Leg Step-up with Knee Drive (18”)
20 DB Reverse Lunges (30# DBs)

Nasty!

Midline

3 Sets

15 OH Crunch (35#)
20 Slow Bicycles
15 Leg Lifts
30 Oblique Heel Touches

Really felt the burn.

Cool Down

3:00 Walk
3:00/3:00 Sideways Walk
3:00 Backwards Walk