Hammer Curl – Nick Momrik's Fitness Logs

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.

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.

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.

Off

Warm-up

10 Cat Camel
6-4 Curl-up
10/10/10/10 Banded Leg Swings
10 PVC Passes
20 Trunk Rotations

Conditioning

4 Rounds

10 Handstand Push-ups / Seated DB Shoulders Press (35#)
8/8 Twisting Box Jumps (12″) / 20 Box Steps (20”)
10/10 KB Side swings (20/15#)
8 Parallette Shoot Thrus / 10 Good Mornings (35#)
10 Hammer Curl + Shoulder Press (25/12#)
1:00 Rest

I started out doing 10/10 side step-ups for the first two rounds, but I have a really good bruise near my right knee which was not feeling good, so for the last two rounds I did normal step-ups. My back and left hip have been an issue, so I subbed in the good mornings today. My rounds were done at 3:33, 8:00, 12:13, and 16:22.

Midline

3 Rounds

15 MB Sit-ups (20#, anchored, to wall)
8/8 Side Plank DB Reach to T (8#)
20 Reverse Crunch
20 alt V-ups

We did some hip mobility for about 10 minutes.

I wasn’t feeling the greatest through the workout and afterwards. Hope I’m not coming down with something.

Rainouts

Our legs were really feeling it from the Thursday to Saturday workouts, so on Sunday we played some pickleball, which got rained out and later walked three holes of golf before another storm rolled in. Then yesterday I walked 18.

Warm-up

10 Cat Camel
6-4 Curl-up
Banded Leg swings

Conditioning

4 Rounds

10 HSPU / Seated DB Shoulders Press (35#)
8/8 Twisting Box Jumps / 20 Box Step-ups (20”)
10/10 KB Side Swings (20/15#)
8 Parallette Shoot Through
10 Hammer Curl + Shoulder Press (25/12#)
1:00 Rest

After last weeks attempt I was not doing the handstand push-ups again, so picked a challenging weight for the dumbbells and sat on the bench to do them. When we were warming up I went to do a twisting jump from the side with my troubling hip and it was horrible pain, so step-ups for me. I finished the rounds at 3:30, 7:55, 12:11, 16:25.

Midline

3 Rounds

15 MB Sit-ups (20#, anchored, to wall)
8/8 Side Plank DB Reach to T (8#)
20 Reverse Crunch
20 alt V-ups

That was a good combo.

Hip Mobility

2x 10/10 Banded Twisting Punch + DB Row (15#)
2x 5/5 Single Leg Balance with MB Twist
10 alt Hip Opener Knee Taps
2x 5/5 Cat/Camel w/ leg out + toe raise

Extra Humid

The forecast showed rain all day, so I didn’t golf, but they were wrong for the second day in a row. Maybe a good thing I didn’t golf though, because my back bothered me throughout the day. We did get some rain today though, which made it extra humid working out in the garage again.

2 Sets

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

3 Sets

10 Seated Bent Over Single Arm + Single Arm + Double Row (25# DBs)
10 DB Bench Press + Fly (25# DBs)
20 Dead Bugs (5# Bs)

3 Sets

10 2x Renegade Row + DB Push-up (25# DBs)
15 Kneeling KB Hammer Curl (35#)
10 alt DB Shoulder Press (Sitting back on feet, 25# DBs)

3 Sets

15 Diamond Push-ups
5/5 Side Crunch + DB Cross Reach to Raised Toe (10#)
15 OH Crunches (10#, feet up)

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Then we did about 15 minutes of banded golf mobility work, making use of the Crossover Symmetry bands.

Light Dumbbells

My back was pretty tight this morning, which I think is happening more after golfing. So we should probably be doing these movements a few times a week.

McGill Big 3

10 Cat-Camels
5-3-1
- Curl-up
- Side Plank
- Side Plank
- Bird Dog
- Bird Dog
10 Trunk Rotations
16 Dead Bugs

Conditioning

4 Rounds (45s work / 15s rest)

Dumbbell Squat + C&J (10# DBs)
Rev lunge + hammer curl + front raise (10# DBs)
Bent over alt DB Row + upright DB row (10# DBs)
Front raise + Lateral raise (10# DBs, both arms at the same time)
6 Mountain Climbers + DB Deadlift (10# DBs)

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10 More Meters

My low back has been really tight. Warmed up with 10×45 and 5×75 close grip bench.

Conditioning

4 Rounds

45s TrueForm Run
15 Zottman Curls (15# DBs)
15 French Press (40# DB)
45s TrueForm Run
15 Hammer Curls (20# DBs)
15 Banded Tricep Pulldowns (blue)
45s TrueForm Run
15 Single DB Curls (40#)
15 Close Grip Bench Press (75#)

Another good one. Really like mixing in the cardio. I got 130 meters on the runs in the first round, 140 in the second, 150 in the third, and 160 in the last. Took me 23:12.

Midline

3 Rounds

30s In & Outs (sides of DB)
15s Rest
30s Plank Knee to alt Elbow
15s Rest
30s Jack Knife (15# DB)
15s Rest
30s alt Side Crunches
15s Rest

Struggling Pulldowns

My hamstrings are feeling yesterday a bit.

Warm-up

20 PVC Passes
7 Push Jerks (45#)
5 Floor Press (40#)

Arms

3 Sets

12 Single DB Curl (50#)
12 EZ Bar Skull Crushers (66#)

3 Sets

12 Hammer Curls (25#)
12 Tricep Pulldowns (rope, 60#)

I was on the struggle bus with the pulldowns today and had to take breaks in my final set.

3 Sets

10 Front Raises (10#)
10 Lateral Raises (10#)

Conditioning

5 Rounds

15 V-ups
15 Push Jerks (75#)
15 Sumo Deadlifts (75#)
15 DB Floor Press (35#)
1:00 Rest

I finished at 12:04 with round times of 1:49, 1:30, 1:32, 1:33, and 1:29. Not sure why round one was so slow. The push jerks were getting tough in those final two rounds.

Humid and Slick

I could feel my hips from the stretching we did yesterday and my posterior chain was a little sore. Warmed up with some PVC passes.

Arms

3 Sets

12 Single DB Curl (50#)
12 EZ Bar Skull Crushers (66#)

3 Sets

12 Hammer Curls (25#)
12 Tricep Pulldowns (rope, 71-60-60#)

Conditioning

10:00 AMRAP

10 Burpees
10 DB Push Press (40#)
50 Jump Rope
10 Renegade Rows (40#)

The mats were damp because it was so humid, and I was slipping a bit even with step back/up burpees. Got through 4+20.

Midline

4 Rounds

11 Hollow Rocks
11 V-ups
20s Rest
11 Tuck-ups
11s Hollow Hold
20s Rest

Thought I might have to bail in round one with my back, but it was ok. Just slow. Took me 5:39.