Single Arm Overhead Hold – Nick Momrik's Fitness Logs

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)

3 Sets

15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)

4 Sets

10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)

4 Sets

8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

100 KBS (53#) + Dead Hang
80 Goblet Lunges (53#) + Bottom Squat Hold
60 Pull-ups + One Arm KB OH Hold (53#)
40 Goblet Squats (35#) + Goblet Squat Hold (35#)
20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

Take it Overhead

Not feeling sore anywhere. Out in the garage just before 4pm.

Warm-up

10:00 Airdyne (190 cals, 4.9km)
Steamboats
Shoulder Press
- 10×45#
- 10×75
- 5×95
- 5×115

Strength

5 Sets

5 Shoulder Press (125#)
10 Lateral Raises (10# plates)

First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.

Conditioning

5:00 AMRAP — 1-2-3-4-5…

Burpees
HSPU

I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.

Accessory

4 Sets

8/8 Kroc Rows (53# KB)
6 Evil Wheels
30/30s Single Arm Overhead Hold (53# KB)

I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.

I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.

Midline

McGill Big 3

10-8-6 Curl-ups
10-8-6 Side Planks
10-8-6 Bird Dogs

Pace By Feel

After the workout Tuesday, I started feeling sore in my lats and even more in my chest, so I’m thinking it has to be the pull-ups. Still pretty sore today. My shoulders were not ready for over 120 reps on the rig in two days I guess! Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 7

Accumulate 2:00 Single Arm Overhead Hold (per side)

4 Rounds

30s Right Arm Overhead Hold (35# DB)
30s Left Arm Overhead Hold (35# DB)

Warm-up

2 Rounds

20 Calorie Row
15 Push-ups
10 Box Jumps (20″)

Strength

10 Bench Press (45#)
10 Bench Press (95#)
10 Bench Press (135#)
10 Bench Press (145#)
10 Ring Rows
10 Bench Press (155#)
10 Ring Rows
10 Bench Press (165#)
10 Ring Rows

Conditioning

“Christine” – 3 Rounds

500m Row
12 Deadlifts (bodyweight – 200#)
21 Box Jumps (20″)

Warmed up deadlifts with 10×45, 5×135, and 5×185. I had a feeling this workout would suit me well especially with the shorter box. Didn’t want to go out too hot though, so I did an easy 1:50 for my first row. I did the deadlifts in 2×6 each round with a short break so I could swap my hands and take the load off my back a little bit before the box jumps. All were jump up and step down. The monitor on my rower shut off right before round 1 started so I got a delay there and then it wouldn’t turn back on for the other rounds. So I rowed my pace for 2:00 on the clock, which was quite generous of me because I can row two minute 500s for a long time. Kind of sucks because I would have liked to push more in the 2nd and/or 3rd round. Oh well. Finished in 11:32