Nick Momrik's Fitness Logs

Golf was rained out two days in a row. We played some pickleball on Wendesday.

3 Sets

• 6 Seated DB GM (50) / 6 Barbell Rows (95)
• 12/12 DB Row 45/40)
• 25 Incline Back Fly (15/8)

10:00

• 10 DB Step-ups (20/18”, 20/2×12)
• 10 DB Curl + Underhand Press (20/12)
• 10 Plyo Lunges
• 10 Plank Walk Push-ups
• 10/10 Side Jack Knives

Easing back in, since my back is still really tight.

My back is feeling much better and I was able to get in some golf practice earlier today. Then in the late afternoon I got in some walking.

• 10 Practice Putts
• 1:00 TrueForm Walk
• 4:00 TrueForm Walk Backwards
• 10:00 TrueForm Walk
• 10 Practice Putts
• 5:00 TrueForm Walk Backwards
• 5:00 TrueForm Walk
• 10 Practice Putts

I should be able to play tomorrow.

I walked 18 holes on the 11th and then tweaked my back getting off the couch in the morning on the 12th. I was able to get the lawn cut though and went for a 1.7 mile walk on Saturday. My back is finally starting to feel better today. I got on the TrueForm and did a 15 minute walk twice with 10 putts before, between, and after.

Walked 9 on Sunday, walked 18 yesterday, and trimmed/edged the lawn today.

3 Sets

• 6 DB Bench Press (60 / 35-40-45)
• 10 Plyo Push-ups
• 25 Banded Fly (CS red)

3 Sets

• 6 Shoulder Press (95/65)
• 12 Upright DB Row (25/20)
• 25 Bent Arm Lateral Raise (12/8)

Both of these tri-sets were absolutely terrible!

Yesterday I mowed the lawn and we played an hour of pickleball.

4 Sets

• 4-6 Back Squats (45-65-95-115-125, 135-145 / 125-135)
• 6 Box Jumps (36/20)

3 Sets

• 12-8-6 Lat Pulldowns (115-126-137 / 82)
• 10 DB Curls (35-40-40 / 15)

3 Sets

• 6/6 Landmine Curtsy Lunge (45 bar + 45-55-65 / 25-35-45)
• 16 Single DB Shoulder to Shoulder Press (40-45-50 / 25)

3 Sets

• 12 DB Bench Press (50/25)
• 6-6/5-5 Uneven Push-ups (45+35)

I started getting the head cold, or whatever bug it was, Friday night and was knocked out all weekend. Rested up on Monday and walked 18 holes each of the last two days.

Sets of 4-6

• Hex Bar Deadlift (30 + 50-80-100-120-140)

3 Sets

• Weighted Pull-ups
• Strict: 10-8-8
• 8#: 4–4-4

3 Sets

• 10/10 Seated Hamstring Banded Curls (blue-2 blue-2 blue / blue)
• 10 Tate Press (45/25)

10:00

• 4/4 Twisting Box Jumps (20/12”)
• 15 V-ups
• 10 DB Shoulder Press (30) / Push Press (25)
• 20 Russian KBS (45/53)

I got through 4+44.

On Monday we played almost two hours of pickleball and I mowed the lawn again. Yesterday I walked 18 holes.

4 Sets

• 6/6 Barbell Reverse Lunges (65-85-105-125 / 65-85-85-85)
• 15/15 Banded Lateral Walks

3 Sets

• 8/8 Rotational Single Leg RDL (50/40)
• 6/6 Single Leg Step-ups (forward, leg stays on box, 20”, 35s/25s)

3 Sets

• 12-8-6 Seated Cable Rows (115-126-137 / 93-104-115)
• 20 Combo Raises (12/8)

3 Sets

• 10 DB Floor Press (60/35)
• 10 DB Chest Fly (40/20)

Brandi has been sick all weekend so I’ve been getting in several hours of golf practice each day. The focuses from my third lesson are a tough change!

3 Sets

• 20 alt DB Curl (30-35-40)
• 10 Plyo Push-up 

3 Sets

• 10/10 Bent over KB Row (62)
• 12 Banded Chest Fly (CS blue)

Row

• 2:00
• 6x
  • 30s Fast
  • 30s Slow
• 2:00

Mowed the lawn earlier today.

30:00 AMRAP

• 2 loops Suitcase Carry (53/45)
• 20 Banded Tricep Pulldowns (blue)
• 20 Curtsy Lunges
• 5/5 Side Ball Slams (14/10)
• 20 Lateral Step Overs (12/6”)
• 10/10 Single Arm OH Marches (35/25)

Got 7 rounds, the carry, pulldowns, and 4 lunges.

Sets of 4-6

• Hex Bar Deadlift (30 + 50-80-100-120-140)

3 Sets

• Weighted Pull-ups
• Nick – Strict: 8-8-8
• Brandi – 8# vest: 4-3-3

3 Sets

• 10/10 Seated Hamstring Banded Curls (blue)
• 10 Tate Press (45/25)

10:00

• 4/4 Twisting Box Jumps (20/12”)
• 15 V-ups
• 10 DB Shoulder Press (30) / Push Press (25)
• 20 alt KB over Shoulder (35/25)

Posting this a day late and don’t remember how many rounds and reps.