Lat Pulldown – Page 5 – Nick Momrik's Fitness Logs

Last Day of Holiday Vacation

Spent several hours yesterday sitting on the floor of my hobby room, organizing and working on stuff. Don’t seem to be experiencing any adverse effects from it or yesterday’s workout. My triceps are still sore and feeling some in my chest too. Out in the garage by 1:30.

Warm-up

5:00 SkiErg
Crossover Symmetry Activation

Back & Biceps

4 Sets

10 Seated Cable Rows
10 Overhand Curls

4 Sets

10 Straight Arm Lat Pulldowns
10 Incline Curls

4 Sets

10 Face Pulls
10 Hammer Curls

4 Sets

10 Lat Pulldowns
10 Seated Bent Over DB Back Flies

Midline

5 Rounds

120′ Sandbag Carry (100#)
15 OH Plate Crunches (55#)
20 Russian Twists (55#)

Decided to do it for time, to get my heart rate up. It took 8:09. Gripping the 55 pound plate for the twists and moving it across the body took some getting used to.

Time for a rest day tomorrow, especially with having to go back to work. Vacation has been nice.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

5:00 TrueForm Run (0.76 km)
Crossover Symmetry Activation
2 Sets
- 30s Dead Hang
- 10 Superman
- 15 PVC Passes

Back & Biceps

3 Sets

MAX Strict Pull-ups
2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

10/10 Kroc Row (60# DB)
10 Hammer Curls (30# DBs)

4 Sets

10 Seated Wide Row (104-104-115-115#)
10 Incline Curls (30# DBs)

3 Sets

12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

15 Incline Pullovers (rope, 49-60-65#)
15 EZ Bar Curls (46#)

4 Sets

10 Shrugs (60# DBs)
15s Shrug Hold
1:00 Rest

Midline

E2M – 5 Rounds

14 alt V-ups
14 Leg Lifts
14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Late Start, Long Day

Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).

Warm-up

5:00 TrueForm Run (0.85km)
2 Sets
- 30s Dead Hang
- 10 Superman
- Cobra

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 49-49-54-54#)

4 Sets

10 Seated Cable Row (109#)
10/10 Seated Single Arm Cable Row (54#)

4 Sets

10 Lean Back Lat Pulldowns (98#)
10 Reverse Seated BTN Lat Pulldowns (98#)
10 Underhand Lat Pulldowns (98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (49#)
10 Banded High Pull (green)

Drop Sets – Dumbbell Curls

15 @ 35#
12 @ 30
12 @ 25
12 @ 20
20 @ 15

Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.

Midline

4 Rounds

20s Bicycles
10s Rest
20s Leg Lifts
10s Rest
20s Crunches (Hands reaching OH)
10s Rest

Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.

Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

5:00 TrueForm Run (0.85 km)
5:00 SkiErg (1,165m)
5:00 BikeErg (2,615m)
3×5 Handstand Kick-ups

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (49#, rope)

4 Sets

10 Seated Cable Row (104-109-109-109#)
10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

8 Lean Back Lat Pulldowns (93-93-98-98#)
10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (38-49-49-49#)
10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

25 Swimmer Crunches ⁣
25 Crunches⁣
25 Leg Lifts
25 Single Leg Lifts ⁣(big Flutter Kicks)
25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

3:00 TrueForm Run (0.55 km)
2 Sets
- 10 Push-ups
- 30s Dead Hang
- 10 PVC Passes

Back & Biceps

3 Sets

MAX Wide Grip Strict Pull-ups
1:00 Rest

I did 12-8-7.

4 Sets

10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)

4 Sets

10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)

4 Sets

10 Seated Cable Row (wide bar, 104#)
10 EZ Bar Curls (56#)

3 Sets

21s (25#)

Midline

3 Rounds

30s Plank Cross Body K2E
5s Rest
30s Jack Knives (20# KB)
5s Rest
30s OH Sit-up (20#)
5s Rest
30s Weighted Holly Body Leg+Hip Lift (20#
35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

10/10 Wrist Curls (15#)
1 Wrist Roller (5#)

2 Sets

30s Dead Hang Partner Push

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

10:00 TrueForm Run (1.72km)
10:00 SkiErg (2,180m)
10:00 BikeErg (5,018m)
10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

5:00 TrueForm Run
2 Sets
- 10 DB Shrugs (40#)
- 10 Kip Swings (wide grip)
- 5 Strict Chin-ups

Back

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Rope Face Pull (49#)

4 Sets

10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)

4 Sets

8 Lean Back Lat Pulldowns (93#)
10 Reverse Seated BTN Lat Pulldowns (93#)
10 Underhand Lat Pulldowns (93#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 External rotation pull down (38-49-49-49#)
10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

20 PVC Sit-ups (feet anchored)
10 Strict Hanging Leg Lifts
20 alt V-ups
1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

On a Thursday

Switching our rest day from Thursday to Friday and I’m feeling a little bit beat up. I didn’t sleep the greatest either. 5pm today.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
Wrist Warm-up

Handstands

2x45s Wall Walk
2x30s Wall Walk
2x30s OH Plate Hold (45#)

Strength

4 Sets

12 Lat Pulldowns (104#)
12/12 Single Leg Step-downs (15″, 35#)

Conditioning

10:00 AMRAP

12 Weighted Plyo Lunges (35# DBs)
12 DB Floor Press (60# DBs)
12 T2B

Didn’t wear grips because of sore on my wrist and was able to go unbroken until the final round when I went 7-1 toes to bar. Finished 5+32 overall.

Midline

3 Sets

12 Parallette Shoot Throughs (5# ankle weights)
24 Russian Twists (35# plate, 5# ankle weights)
12 Weighted Leg Lifts (5# ankle weights)

Core is just tired from yesterday and the previous work.

All of the Dumbbells

At 4pm, not too long after getting back from a day+ trip to my brothers to help him with electrical work.

Warm-up / Conditioning

700m Run
1,000m Row
700m Run
1,000m SkiErg

I think I pulled around 1:55 on the rower and 2:08 on the SkiErg.

Handstand Balance Breakthrough

Wrist Warm-up
Kick-ups (goal: land soft on wall and come down)
- 2×5 (bad leg)
- 2×5 (good leg)
1:00 45° hollow hold
45s 45° hollow hold
1:00 Wall-facing HS Hold
2×5 Kick-ups (w/ finding balance)

I’m using the four week program we did as a base to create another four weeks as phase two. Stepping things up and adding in things I’ve found from other handstanders.

We were both extremely surprised how kick-ups went on our bad legs. We’re really getting the feel for how much power is needed to get up to vertical.

Back & Chest

3 Sets

8/8 Landmine Single Arm Floor Press (45 + 50#)
8/8 Kroc Row (70#)

3 Sets

10 Weighted Ring Dips (25#)
10 Close Grip Chin-ups

3 Sets

8 Dumbbell Fly (40# DBs)
8 Lat Pulldowns (126#)

DB Bench Press

12×60#
8×50
8×40
8×35
8×30
8×25

In the style of doing drop sets, but with prescribed rep counts for every set. Do the 12, pick up the next dumbbells, and right in to the next set until all sets are completed. I make a smart move skipping over the 45s. When I picked up the 40s they felt really light though and I busted out my reps. As I got towards the end of the 35s and through the finish it was a burn though.

Lucky 7s

I don’t think I’d mentioned it, but my WHOOP sensor died this week. They’re sending me a new one, but I feel so naked without it! I think I got a good night of sleep, but who really knows without the data to prove it. haha In the garage at 9:30.

Conditioning

7:00 BikeErg (3,562m)
7:00 Row (1,786m)
7:00 SkiErg (1,621m)

Then we did some handstand kick-ups after measuring like we should have last week, and did one here and there between sets.

Back & Chest

3 Sets

8/8 Landmine Single Arm Floor Press (45 + 40, 45, 50#)
8/8 Kroc Row (60-70-70#)

3 Sets

10 Weighted Ring Dips (20#)
10 Wide Grip Pull-ups

3 Sets

8/8 Decline Static Bench Press (50-60-60#)
8 Lat Pulldowns (126#)

3 Sets

8 Chest Fly (40-45-45# DBs)
MAX Ring Rows (18-14-12)

9 is the Best Nano

Feeling yesterday’s workout already. Out in the garage at 9:30 to start.

Conditioning

30:00 AMRAP

400m Run
500m Row
1,000m BikeErg
500m SkiErg

I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.

Handstand Balance Breakthrough

20 Hollow Lats with Foam Roller
45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
30s Wall-facing Handstand Hold

Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.

Back & Chest

3 Sets

10/10/10 Bench Press (105#, wide, neutral, close)
12 Reverse Close Grip Kneeling Lat Pulldown (104#)
20s Superman Hold

3 Sets

12 Chest Fly (35-40-40#)
12 Reverse Grip Straight Arm Pull Down (49#)
10 Supermen

3 Sets

8/8 Single Arm DB Bench Press w/ Hold (50#)
12 Seated Cable Row (115#)

Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.

Another pair of Nano 9! These shoes are so good.