Tricep Pushdown – Nick Momrik's Fitness Logs

Beloved Fitness Center

On Saturday night we drove down to an airport hotel and flew out to Cancun on Sunday morning. This afternoon we went to the resort’s (Beloved Playa Mujeres) fitness center to get in some much needed movement and a little sweat.

Warm-up

2 Sets

20 alt Dead Bugs (2# DBs)
20 Stability Ball Rotations

2 Sets

10/10 Knee-up, Foot Lifts
10 alt Hip Rotations Facing Forward
5 Plank to Downward Dog
Plank

Strength & Cardio

They actually have a decked out fitness center, so we used some machines we never get to use.

3 Sets

12 Seated Cable Rows (35 kg, V-handle)
12 Leg Press (70 kg)
12 Cable Fly (10-7.5-7.5 kg)
Row

3 Sets

12 Seated Dumbbell Shoulder Press (25# DBs)
12 Rope Cable Curls (12.5 kg)
12 Tricep Pushdowns (22.5 kg)
Row

3 Sets

12/12 Hip Abductions (25 kg)
12 Ab Crunches (25 kg)

It was good to sweat out all of the alcohol from yesterday.

Warm End to October

Unusually warm weather for four days, so we get outside a bit. Did primer and paint in the bathroom.

700m Run
3 Sets
- 12 Underhand Dumbbell Bench Press (15/35#)
- 12 Underhand Cross Body DB Raises (10/15#)
- 12 Banded Fly (CS red/blue)
- 12 Perfect Push-ups
700m Run
3 Sets
- 12 DB Upright Row (15/25#)
- 12 Bent Over Underhand DB Fly (8/12#)
- 12 Seated DB Shoulder Press (15/25#)
- 12 DB Lateral Raise (10#)
700m Run
3 Sets
- 12 Bench Dips
- 12 Tate Press (15/30#)
- 12 Tricep Pushdowns (38/60-60-49#)
- 12/15 Double DB Tricep Kickbacks (12#)

My hip was really bothering me on the runs. We finished in 37:01.

Would get in the new subfloor and hopefully the last coat of paint for the bathroom.

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.

Faster + More Meters

Shoulders & Conditioning

3 Sets

BikeErg
12 Single DB Shoulder Press (50#)
12 DB Lateral Raises (vert DBs, 8#)

3 Sets

BikeErg
12 Underhand Barbell Front Raise (31#)
12 Barbell Upright Rows (50#)

3 Sets

BikeErg
12 Arnold Press (25#)
6/6 Static Front Raise (vert DBs, 10#)

Took us 17:52 with a total of 7,280 meters. That’s 47 seconds faster and 218 more meters than last week. It was about a seven minute rest while we put stuff away and setup for part two.

Arms & Conditioning

3 Sets

Row
DB 21s (20#)
15 Diamond Push-ups

3 Sets

Row
12 Curl with Twist and Pushdown (20#)
12 Double DB Skull Crushers (30#)

3 Sets

Row
8/8 Static DB Curl (15#)
8 DB Curl (15#)
12 Tricep Pushdowns (60#, rope.)

Took us 23:27 with 4,376 meters. A big 1:27 faster and 23 meters more than last week.

I really tried to push the machines today and I’m feeling it afterwards.

100-101

Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.

Shoulders

3 Sets

12 Single DB Shoulder Press (45#)
12 DB Lateral Raises (vert DBs, 8#)
BikeErg

3 Sets

12 Underhand Barbell Front Raise (26#)
12 Barbell Upright Rows (45#)
BikeErg

3 Sets

12 Arnold Press (25#)
6/6 Static Front Raise (vert DBs, 10#)
BikeErg

Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.

Arms

3 Sets

DB 21s (20#)
15 Diamond Push-ups
Row

3 Sets

12 Curl with Twist and Pushdown (20#)
12 Double DB Skull crushers (30#)
Row

3 Sets

8/8 Static DB Curl (15#)
8 DB Curl (15#)
12 Tricep Pushdowns (60#)
Row

Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.

Erg Recovery

I had the idea to do our cardio while the other person worked and good thing because Brandi programmed a lot of movements and it took a long time.

Shoulders

3 Sets

BikeErg
12 Single DB Shoulder Press (45#)
12 DB Lateral Raises (vert DB, 8#)

3 Sets

BikeErg
12 Underhand Barbell Front Raise (26#)
12 Barbell Upright Rows (45#)

3 Sets

BikeErg
12 Arnold Press (25#)
6/6 Static Front Raise (10#)

Took 20:18 and we did 7,699 meters. While we cleaned up and setup all the next movements it was a 5-10 minute break.

Arms

3 Sets

Row
12 Curl with Twist and push down (20#)
12 Double DB Skull crushers (30#)

3 Sets

Row
DB 21s (15#)
15 Diamond Push-ups

3 Sets

Row
8/8 Static DB Curl (15#)
8 DB Curl (15#)
12 Tricep Pushdowns (60#)

Took 24:45 and we did 4,486 meters.

It was about 85° with humidity making it feel 90. Talk about pouring sweat!

Late Upper

First 18 holes walking yesterday and my legs are feeling it, so we pushed leg day to tomorrow. We had to workout at 5 today because I had a late meeting.

Warm-up

20 PVC Passes
Seated DB Shoulder Press
- 12 @ 15#
- 6 @ 30#

Shoulders & Arms

3 Sets

12 Seated DB Shoulder Press (40)

3 Sets

12 DB Lateral Raise (15)

3 Sets

12 DB Upright Row (25)

3 Sets

12 EZ Bar Curl (56)
12 Double DB Skull Crusher (30)

3 Sets

20 alt DB Curl (25)
12 Tricep Pushdown (60)

3 Sets

20 alt Incline Hammer Curl (25)
12 OH Cable Tricep Extension (49)

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

Stretching
PVC Passes
6 DB Shoulder Press (15#)
6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

12 Seated DB Shoulder Press (35-40-40)

3 Sets

12 DB Lateral Raise (15)

3 Sets

12 DB Upright Row (25)

3 Sets

12 Barbell Curl (55)
12 Double DB Skull Crusher (30)

3 Sets

20 alt DB Curl (25)
12 Tricep Pushdown (60)

3 Sets

20 alt Incline Hammer Curl (25)
12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

5 Hanging Knee Raises
10 DB Hang C&J (35#)
20 alt Side Crunches
40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.