push-up – Page 2 – Nick Momrik's Fitness Logs

First Dips in Awhile

Conditioning

Partner 30:00 AMRAP

15/11 cal Row
10/10 Ring Dips
12/12 DB Walking Lunges (30/12#)
15/12 Push-ups
10/10 No Push-up No Jump Burpees
20/20 Russian KBS (53/35#)

B started and did different reps on a couple of movements. We finished 4 rounds and both got through the burpees.

4 Rounds

30s Single Leg Suitcase Hold (53#)
10s Rest
30s DB Side Plank (20#)
10s Rest
30s Plank with Cross Body Knee to Elbow
10s Rest
30s Seated Pike-ups
10s Rest

For those first two movements we alternated sides each round and then the second time through on each side I went up to my hand for the side planks because my arm was too sweaty. I was getting 26 reps in the plank move and 30 seated pike-ups.

Saturday Work Meeting

We had to get in our workout early today since I had a work meeting in the morning.

Warm-up

3 Sets

40′ Tip Toe Walk
10 Calf Raises

Conditioning

30:00 AMRAP

60 Jump Rope
30 Mountain Climbers
20 Air Squats
20 Push-ups
20 Bicycles
16 Plyo Lunges
10 Burpees

Oh boy! Before we hit the halfway point I was ready to stop. No place to recover in this one. I only tripped once or twice on the rope, managed 10-10 for push-ups every round, and did step back/up burpees. Got through 7+60.

Pounding Eights

We’re trying to get back on track and be more consistent in the gym. Next week we’ll be making some changes to our shopping and eating.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches

Conditioning

8:00 AMRAP
- 10 Push-ups
- 15 Air Squats
- 20 Crunches
3:00 Rest
8:00 AMRAP
- 6 DB Hang Squat Cleans (25#)
- 12 Reverse Lunges
- 24 Mountain Climbers
3:00 Rest
8:00 AMRAP
- 10 Box Jump (24”)
- 8 DB Push Press (40#)
- 6 Pull-up

I did 6+21, 6+9, and 5+10, with all kipping pull-ups on that last piece. My vision started to get blurry right after and I ended up getting a migraine, which put me in bed the rest of the night.

Arms It Is

We were busy so had a few days off from the gym.

Conditioning

10 Sets

1:00 Row
1:10 Rest

265-272-283-281-285-285-288-286-285-289m

Arms

10-9-8-7-6-5-4-3-2-1 Plate Curl (35/25#)
10-9-8-7-6-5-4-3-2-1 OH Tricep Extension (35/25#)
OH Plate Hold (35/25#)

4:42

3 Sets

10 Incline DB Bench (25-30-35#)
10 Incline Fly

3 Sets

10 DB Pullover (50#)
15 Push-up

Fives with Twos Between

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
Trunk Rotations

Conditioning

5:00 AMRAP
- 8 DB Push Press (20#)
- 8 Double DB Box Step-ups (24″, 20#)
2:00 Rest
5:00 AMRAP
- 8 Box Jumps (24″)
- 8 Push-ups
2:00 Rest
5:00 AMRAP
- 8 DB Thrusters (20#)
- 8 Sit-ups
2:00 Rest
5:00 AMRAP
- 8 Renegade Rows (35# DBs)
- 8 Burpees

My scores were 6+12, 6+8, 6+9, and 6.

Moving on From the Program

Busy day, so we worked out at 4pm instead of in the morning.

Conditioning

6 Sets

30s BikeErg
40s Rest

306-303-304-306-309-320m

Warm-up

Bench Press

10×45
6×95
5×120

Chest

MAX Bench Press (140#)

Suffered through 40!

100 Push-ups

Went 14×5 and 10×3 for a time of 3:39, which is one of my best.

We were supposed to hit nine sets of max bench next, but decided we’re not feeling this program this time around. Twice a week for chest is limiting us from doing other areas of the body and it’s so much bench volume.

6 Sets

12 Double DB Skull Crushers (25#)
1:00 Rest

Long Rest Break

B wasn’t feeling great so we didn’t workout for several days.

Warm-up

PVC Passes
10 Bench Press (35#)
10 Bench Press (95#)

MAX Bench Press (120/60#)

Got through 47, which beats the 41 from earlier in the week and the 45 from last time through the program.

100 Push-ups

Went 8×5 and 20×3 for a time of 4:03.

Incline Bench Press

Three sets to failure @ each of 3 weights

16-12-11 @ 120#
17-14-13 @ 100#
20-20-20 @ 80#

Accessory

6 Sets

12 Tricep Pushdowns (49#)
1:00 Rest

Short Bench Rests

Warm-up

20 PVC Passes
10 Bench Press (45#)
10 Bench Press (75#)

Chest

MAX Bench Press (100/50)

Wanted to get one more than the first time through the program so did 56.

100 Push-ups

Went 6×5, 22×3, 4 to finish in 4:25.

Bench Press

3 sets to failure @ each (155/125/100#)

To speed things up and fatigue more we went right after each other all the way through instead of keeping to three minute rests. I did 15-10-9, 17-12-12, and 20-20-16. Still a ton of reps, but fewer than before.

6 Sets

12 Double DB French Press (20#)
1:00 Rest

Another Go at a TRAIN Chest Program

We took 3 days off for the holiday and my birthday.

Warm-up

20 PVC Passes
Trunk Twist
10×45
10×75

We’re going to start the chest program again that we did late summer. We had good results and enjoyed it.

Chest

MAX Bench Press (100/50#)

I was getting pretty slow, so stopped at 50, which is the same number of reps I got before.

MAX Push-ups

Only 30 push-ups though, which is five fewer.

3 Sets

12 Seated DB Shoulder Press (40#)

These felt ok.

50 DB Bench Press (50/25#)

I went 10-8-7, 5×5 to finish in 2:05, which is 21 seconds faster because I was smarter about my sets, compared to 15-10-10-8-7.

Conditioning

2 Rounds

10 cal BikeErg
10 Burpees
10 Box Jumps (24”)
10 DB Hang Power Cleans (40#)
10 cal Row
10 Burpees
10 Box Jumps (24”)
10 DB Hang Power Cleans (40#)

Good one! Took me 10:55.

Midline

4 Sets

1:00 Plank
50 Hollow Flutter Kicks
10/10 KB Side Bends (62#)

The flutter kicks got to be a challenge. Wasn’t really for time, but took me 9:46.

Have a Merry One

Partner workout with B. This is the work I did

4×12 cal Row
4-4 Strict Pull-up
5×12 Push-up
3×50 Jump Rope
4-4 Strict Pull-up
5×10 DB Push Press (40#)
3×50 Jump Rope
4-4 Strict Pull-up
5×10 Renegade Row (40#)
5×10 Tuck Jump
5×10 Push-up

We were going back and forth on each movement. She did 10 butterfly pull-ups in between my strict ones and did 8 and 6 push-ups respectively the two different rounds. We finished in 27:15.