Nick Momrik's Fitness Logs

Jumped on the rower for 20 minutes and did about 4,050 meters.

Walked 18 yesterday.

4 Sets

• 6/6 Single Arm Rotational Push Press (25/15)
• 6/6 Bulgarian Split Squat w/ Rotation (35/25)

4 Sets

• 6/6 Bent Over Row to Press (40/15)
• 3×10/10 Half Kneeling DB Chops (30/20)

3 Sets

• 10/10 DB Assisted Open Book Press (30/20)

3 Sets

• 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (75/45)

Conditioning

• 3:00 Ramp up pace 
• 1:00 Rest
• 4x
  • 30s Sprint
  • 1:00 Rest
• 3:00 Cooldown (total)

Trimmed and cut the lawn today.

Sets of 6-10

• Heavy Incline DB Bench Press
  • Nick: 10x 30-35-40-45-50-60
  • Brandi: 16×20, 9×25, 7×25, 10×25, 10×25, 7×25

3 Sets

• 8 DB Hammer Curls (35/25)
• 10 IYT (2.5)

3 Sets

• 6/6 Half-kneeling Landmine Press (55-65-75 / 45-50-50)
• 8/8 Bench Step Overs (18”, 30-35-40 / 15)

10:00

• 10 Push-ups
• 30 alt Side Crunches
• 8/8 Side Ball Slams (14/10)
• 20 Reverse Lunges

I got through 4+33.

Our final hike of vacation. A really nice one on the Fatman’s Loop Trail in Flagstaff. It was 2.41 miles in 1:24:28 with 607 feet of elevation change up and down.

A nice 1.65 mile walk around Buffalo Park in Flagstaff, which took 33:15.

We got to the Grand Canyon at around 5:30 and did the Bright Angel trail, which was incredible and extremely difficult. Full details with pictures on nick.blog. We went a total of 9.37 miles with 3,089 feet of elevation change each way, taking 6:43:55! Hardest thing we’ve ever done.

We got up to the Grand Canyon and walked/hiked on the path around the south rim. It was 2.58 miles in 1:19:27 with a lot of time for taking pictures and enjoying the view.

We hiked Camelback Mountain in Phoenix, a bit after sunrise, before the 100° temps hit. Went 2.19 miles in 2:10:02 with 1,515 feet of elevation gain and then descent.

Mowed the lawn today, which is over 2.5 miles of walking.

4 Sets

• 6/6 Barbell Reverse Lunges (65-85-105-125 / 65-75-85-85)
• 15/15 Banded Lateral Walks

3 Sets

• 8/8 Rotational Single Leg RDL (45/35)
• 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)

Walked 18 yesterday and jumped on the TrueForm today for some movement.

• 5:00 Walk
• 5:00 Backwards Walk
• 15:00 Walk