Nick Momrik's Fitness Logs

Packed Day

Spent the morning reinstalling a toilet using all of the parts.

Conditioning

4 Rounds

400m Run
Partner A:
- 10/10 Half-kneeling Landmine Shoulder Press (45/35#)
- 10 Landmine Around the World (45/35#)
- 10/10 Landmine Reverse Lunges (45/35#)
Partner B:
- 10/10 Single Leg RDL (45#) / Slider Hamstring Curls
- 10 Pendlay Row (supinated, 65/45#)
- 10/10 Box Step-downs (14/11″)
Swap A/B

We ran together and Brandi did part A first while I did part B, then we swapped parts to complete a round. Took us 29:52 to get done

Midline / Mobility

3 Sets

10/10 Banded Reach & Press (red CS band)
10/10 Hands & Knees Upper Back Rotation
30/30s Side Plank
10/10 Banded Wood Choppers (red CS band)

Then I mowed the lawn and going to play 9 holes this afternoon (not sure if walking or riding). Heading to Cancun in the morning for a work trip, but will try to get in some fitness during the week.

Keep Adding Five

Warm-up

2 Sets

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

Arm & Conditioning

3 Sets

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

The jump up from 40 to 45 pounds was significant. Not sure I could get through 50.

3 Sets

Partner A: Row
Partner B:
- 20 alt Incline DB Row (20/15#)
- 20 alt Inclide DB Chest Fly (20/10-10-12#)
- 10 DB Curls (20/20-15-15#)

I could probably increase to 25# here.

3 Sets

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

I went 3×5 on the first set of push-ups and then 6-5-4 for the other two. I could go up to 25# here as well.

I went first on the machines today. Took us 30:20 to finish.

Then we did about 10 minutes of mobility.

Damn Dental

Sunday got busy removing a toilet, tearing up flooring and a layer of sub-floor. I walked 18 holes on Monday, and yesterday I had dental surgery. Feeling good today though.

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

40m Side Step Sled Pull (115-115-135-135/80#)

Coming back up the driveway is so much more difficult, especially after going down it first.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps / 6/6 Kneeling Fire Hydrant/Hurdlers

Jumping was moving my face and mouth too much, so I subbed in the hurdler movement.

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps / Single Leg Step-ups with Knee Drive (18”)

I really liked those step-ups and think they may be better for explosiveness. Took us 37:27.

Mobility

2x 10/10 Banded 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
2x 10/10 Banded Press

Just Abs

Midline

4 Sets

20/20 Banded Butter Churners (red CS)
10/10 Pallof Raises (red CS)
10/10 Elevated Side Plank Elbow to Knee (8″)
10/10 Half-kneeling Rotation with Press (20# KB)

We went and played pickleball, trimmed some bushes, and mowed the lawn. Going to ride on the course for twilight tonight and hopefully get in a lot of holes.

Boosted

My arm was really sore from getting the updated booster.

Warm-up

2 Sets

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

Conditioning

3 Sets

TrueForm (backwards walk)
6/4 Strict Pull-ups
20 alt Incline DB Bench Press (40/15-20-20#)
10 Tricep Pushdowns (bar, 60/38#)

3 Sets

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

3 Sets

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

One person on the machine while the other person did a set of the movements. I went 9-6, 6-5-4, and 6-5-4 on the push-ups. Took us 30:14.

New Legs

My biceps, chest, and back are definitely feeling yesterday’s pull-ups already.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Toe Touches
20 Trunk Rotations
Various movement attempts

Leg Conditioning

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (30/20# DB)
10/10 Front Foot Elevated Split Squat (30# DB / 12-8-8 DBs)

4 Sets

40m Side Step Sled Pull (115/80#)

3 Sets

10 Back Squat + Calf Raises (45#)
10 Calf Raises (45#)
12 alt Twisting High Jumps

3 Sets

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

A lot of new stuff here so it took us a long time to get setup and then warmed up. Finished in 37:09.

Mobility

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

Fresh Plank Moves

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 Power Cleans / Squat Cleans (65/55#)
4 Devil Presses (15/12#)
30s Rest

I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.

Midline

3 Rounds

15 DB V-ups (10/5# DB)
20 alt Plank Step-outs
15 Hollow In/Outs w/ Legs
10/10 Plank KB Swing Through (15/10# KB)

This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.

Normal Lunges

Warmed up with some back mobility stuff.

Conditioning

5 Rounds

50 Jump Rope
10 DB Front Raise Squats (8#) / Hang DB C&J (20#)
20 Lunges
8/8 Hang DB Snatch w/ foot up to bench (20/8#)
100m Farmer Carry (40/25# DBs)

I did regular lunges today instead of plyo, which are much slower, so it took me 19:05. Another humid one.

Midline

4 Sets

20/20 Banded Butter Churners (red CS band)
10/10 Banded Rotations (red CS band)
10/10 Half-kneeling DB Chop/Throw (20/15#)
50 DB OH Flutter Kicks (20/15#)

Did a few back stretches.

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

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

Conditioning

3 Sets

BikeErg (4,883m)
20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
15 Perfect Push-ups
20 Seated Piked Foot Claps

3 Sets

Row (2,048m)
20 alt Dumbbell Thrusters (15/10#)
16 Combo Laterals (front + side, 8/5#)
20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

BikeErg (5,207m)
8/8 Slider Hamstring Curls (one leg raised)
10 Inverted Bar Rows
16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

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

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (25/15# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener Knee Taps