Combo Shoulder Raise – Nick Momrik's Fitness Logs

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!

Always Adjusting

Walked 18 yesterday because the course had an outing today. It got pretty sticky out there. Late workout today since B had a meeting.

Warm-up

2 Sets

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

Conditioning

3 Sets
- Partner A: BikeErg (4,791m)
- Partner B:
  - 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
  - 15 Perfect Push-ups
  - 20 Seated Piked Feet Claps
3 Sets
- Partner A: Row (2,138m)
- Partner B:
  - 20 alt Thrusters (15/10# DBs)
  - 16 Combo Laterals (front + side, 8/5#)
  - 20 Plank Jacks
2 Sets
- Partner A: BikeErg (3,051m)
- Partner B:
  - 8/8 Slider Hamstring Curls (one leg raised)
  - 10 Inverted Bar Rows
  - 16 Plank Pike

Since it was already pretty late we didn’t do a third set on the final piece. Took us 33:24 to get through and it was a sweaty one. The single leg RDLs were bothering my back in warm-up, so I just did regular with the kettlebell. After the first set of thrusters I grabbed a medicine ball to squat down to, which helps to limit my depth and save my back.

AMRAP Pulldowns

Solo session at 5pm.

Warm-up

3:00 BikeErg (1,554m)
2 Sets
- 12 Combo Shoulder Raises (8# DBs)
- 12 PVC Passes

Chest & Triceps

4 Sets

8 DB Bench Press (60#)
8 DB Fly (30#)
8 DB Bench Press (60#)

4 Sets

12 Incline Bench Press (95-105-110-115#)
12/12 One Arm Pull Down (rope, 27#)

4 Sets

10 Plate Press (25-35-45-45#)
10/10 Tricep Kickbacks (20#)

5:00 AMRAP

Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

MAX Push-ups
1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

20s Plyo Lunges (25# DBs)
20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

3:00 SkiErg (675m)
3 Sets
- 12 Combo Shoulder Raises (8# DBs)
- 12 PVC Passes
- 10 Push-ups

Back & Biceps

3 Sets

MAX Strict Wide Grip Pull-ups
1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

10 Underhand Straight Arm Lat Pull Down (49#)
10/10 Static Curls (25# DBs)

4 Sets

10/10 PVC Supported DB Row (53# KB)
8/8 Static Hammer Curls (25# DBs)

4 Sets

10 Seated Wide Underhand Row (104-115-115-115#)
10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

18×30#
12×25#
12×20#
16×15#
20×12#

Midline

3 Rounds

10 Reverse V-ups (use sliders)
10 Weighted Jack Knives (20#)
10/10 Standing DB Windmill (15#)
10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

2 Wrist Roller (barbell on rack, blue band, 30#)
20/20s Single Arm Hang

View this post on Instagram

A post shared by Zach Long, PT, DPT, SCS (@thebarbellphysio)

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

3:00 SkiErg (678m)
3 Sets
- 12 DB Combo Shoulder Raises (front + lateral, 8#)
- 4 Wide Push-ups
- 4 Push-ups
- 4 Diamond Push-ups
- 10 PVC Passes
4/4 Landmine Bench Press (45#)
5 Russian KBS (53#)

Chest & Triceps

4 Sets

10/10 Landmine Bench Press (65-70-75-80#)
10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

10 Incline Bench Press (45-95-105-115-120#)
10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

12 Incline Flys (25# DBs)
12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

MAX Wide Push-ups
1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

30 Double Unders
15 Air Squats
10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

Back is Starting to Feel Better

No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.

Warm-up

6:00 BikeErg (2,784m)
80’ Lateral Monster Walks
80’ Monster Walks

Arms

3 Sets

12 Zottman Curls (25# DBs)

3 Sets

12 Barbell Curls (65#)

3 Sets

12 Incline Hammer Curls (30# DBs)

3 Sets

12 Tricep Push (Pull?) Downs (reverse grip, 50#)

Used the short spinny handled bar that came with the Gympac.

3 Sets

12 Tricep Push Downs (rope, 50#)

3 Sets

12 Combo Shoulder Raises (In and out, 15# DBs)

Held the dumbbell with the head pointing to the sky.

3 Sets

10 Upright Rows (30-35-40# DBs)

Conditioning

15:00 AMRAP

200m Run
12 Push-up + knee tuck
12 Seated Leg Tucks
12 Hollow Rocks

Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.

Seems Like a Minor One

Last night wasn’t bad so it seems like a minor back tweak; I didn’t have any shooting pains whenever I rolled over. After getting out of bed I was leaning to the side a bit while walking. Loosened up as I moved around. Will scale back and keep an eye on it for a week or two. Out in the garage at 4.

Warm-up

10:00 Airdyne (201 cals, 5.05 km)

Conditioning

3 Rounds w/ Partner

30 Ring Dips
60 cal BikeErg (no seat!)
60 HR Push-ups
60 Single DB Front Rack Walking Lunge (50/35#)

We went five at a time on ring dips. We each went twice on the bike with me doing 18 calories and Brandi 12. Standing really changes it and gives a quad burn. Split push-ups in tens and did 16-14 walking lunges each. Finished in 22:46.

Accessory

3 Sets

10/10 Single Arm DB Bench Press w/ Hold (50# DBs)
10 DB Chest Fly (25-30-30# DBs)

I might be able to try the 35s again for these.

3 Sets

10 alt Underhand Bench Press (50# DBs)
10 Underhand Front Raise (8# DBs)

Those underhand benches are awkward with the dumbbell wanting to go all over the place.

3 Sets

12 Tricep Pushdowns (Rope, 45-50-50#)
12 Combo Shoulder Raises (10# DBs)

The pulley is much better after I recreated the main cable. Just need to shorten it now because I made it too long. Getting a lot of use out of that little DIY project. I need to make a blog post about it.

Partner Up

My back was better through the night again. Feeling good. Garage time at 4pm.

Warm-up

5:00 Airdyne (102cals, 2.54 km)
2×10 Steamboats

Gymnastics Test

1 Set of MAX Strict HSPU

I got 16, which is one shy of PR.

Strength

4 Sets

10 Dumbbell Z Press (35#)
10 Bent Elbow Lateral Raise (20# DBs)

4 Sets

10 Combo Shoulder Raise (15# DBs)
10 Upright Rows (53# KB)

Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.

4 Sets

8 Bench Press (2×165, 2×155)
8 DB Fly (30#)
8 Bench Press

I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!

Conditioning

20:00 AMRAP w/ Partner

30 Ring Dips
60 Hang Power Cleans (95/65#)
30 Box Jump (30/24″)
60 Russian KBS (53/35#)

Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!