Underhand Lat Pulldown – Nick Momrik's Fitness Logs

Adding Rotation to Laterals

On Sunday there was a lot of work done in the bathroom to get it functional again. We did go out for a 1.87 mile walk and started doing some mobility, but called it quits and finished some things in the bathroom. Yesterday I walked my last 18 holes of the year.

Back, Biceps, and Conditioning

3 Sets

Partner A: Step-ups w/ Knee Drive (14″)
Partner B:
- 10 Underhand Pulldown (71/104#)
- 20 alt Seated Gorilla Rows (15/20# DBs)
- 12 DB Curls (15/20#)

3 Sets

Partner A: Backwards Step-ups (14″)
Partner B:
- 12 Lat Pulldown (60/104#)
- 10 Inverted Bar Rows
- 12 Single Dumbbell Curls (30/45#)

3 Sets

Partner A: Side Step Over w/ Rotation (14″)
Partner B:
- 12 Incline Back Flys (15/20# DBs)
- 12 Straight Arm Pulldown (38/60#)
- 12 In and Out Hammer Curls (15/20# DBs)

I started with the movements today and we switched out a couple of movements. Took us a total of 31:20. I think I went 28-28-32, 32-36-40, and 28-32-32 for all of my steps.

Stuck

Had to take a rest day yesterday because I ended up spending all day dealing with my car getting towed to the Tesla service center to remove a stuck charge cable and replace the charge port.

Conditioning

50-40-30-20-10 / 35-28-21-14-7 cal BikeErg

Back and forth with B and she started. Took us 16:21, which is almost two minutes slower than in April.

Back

4 Sets

10 Lat Pulldown (104#)
10 Underhand Lat Pulldown (104#)

Midline / Accessory

3 Rounds

160′ Suitcase Carry (70# KB)
30/30s Side Planks
1:00 Bottom Squat Hold
30s Hollow Hold

Strict Improvement

Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.

Warm-ups

20 PVC Passes
5 Pendlay Rows (65#)
5 Pendlay Rows (95#)

Back

4 Sets

MAX Strict Pull-ups
1:00 Rest

Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.

4 Sets

10 Pendlay Rows (115#, supinated)
1:00 Rest

3 Sets

10 Underhand Lat Pulldowns (126#)
30s Rest

3 Sets

10 Inverted Bar Rows (wide)
30s Rest

2 Sets

10 Seated Cable Row (107#)
10 Seated Cable Row (96#)
10 Seated Cable Row (85#)
90s Rest

We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.

Conditioning

5 Rounds

24 Side Crunches
20 Plyo Lunges (20# DBs)
50s Sandbag Hold (100#)
12 Burpees

Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.

Betty

We did some reorg in the garage and then hit the workout around 11. Brandi’s middle name is Betty, so we put up this sign.

Back

4 Sets

MAX Strict Wide Pull-ups
1:00 Rest

I got 8-6-6-6.

4 Sets

10 Pendlay Rows (115#)
1:00 Rest

3 Sets

10 Underhand Lat Pulldowns (126#)
30s Rest

3 Sets

10 Inverted Bar Rows
30s Rest

2 Sets

10 Seated Cable Row (107#)
10 Seated Cable Row (96#)
10 Seated Cable Row (85#)
90s Rest

We used double handles.

Legs / Conditioning

20-18-16-14-12-10-12-14-16-18-20

DB Plyo Lunges

B didn’t use any weight. I used 25# dumbbells for 20-18, 15# for 16-14, and then 10# the rest of the way. I was dying! We finished in 7:40.

Midline

3 Rounds

30 Bicycles
30 Hollow Flutter Kicks
15 Leg Lifts
15/15 Side Plank Bounces

Wearing five pound ankle weights, I finished in 5:50, which is 17 seconds faster than Feb.

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

alt Side Crunches
Superman
K2E
Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

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

3 Sets

10 Lat Pulldown (115#)
10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

Partner A:
- 5/5 Single Arm DB Thruster (50#)
- 10 alt DB Hang Snatch
- 5/5 Single Arm DB Hang C&J
Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

10 Lat pull downs w/two handle (115#)
10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

10 Lean back lat pull down (bar, 115#)
10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

V-ups
Plank Knee to Elbow
Reverse Crunch
Side Plank Pulse
Side Plank Pulse
alt V-up
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
Russian Twist
Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

Shoulder DOMs

The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.

Back

3 Sets

10 Lat Pulldowns (115#)
10 Underhand Lat Pulldowns (115#)

3 Sets

10 Seated Cable Row (115#)
10 Incline DB Back Fly (30#)

3 Sets

10 Standing Offset Double Handle Row (93#)
10 Incline DB Rows (40#)

Midline

3 Rounds

15 V-ups
10 Plank Walkouts
30 Oblique Crunches

I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.

Conditioning

8:00 EMOM (alt)

18 cal Row
15 Burpees

I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.

After a Skipped Saturday

Had a busy day yesterday so it ended up being a full rest day. Out in the garage at 10am.

Back

3 Sets

10 Seated Cable Row (115-120-120#)
10/10 Seated Single Arm Cable Row (49-54-54#)

3 Sets

10 Lat Pulldowns (115-120-126#)
10 Underhand Lat Pulldown (115-120-126#)

3 Sets

10 Incline Straight Arm Pulldowns (71#)
10 Forward-facing Incline Cable Pulldowns (115#)

Conditioning / Midline

3 Rounds
- 500m Row
- 12/12 Side Bends (70# KB)
- 20 Seated Leg Lifts over DB
- 24 Russian Twists (35# DB)
- 35s Hollow Hold
1,500m Row

Combined things together to save time and it worked out well. I was around a 1:55 pace for the 500s and then 1:53.5 for the 1,500.

2021 Valentine’s Day

Out in the garage around 10:30 with my Valentine.

Back

3 Sets

10 Seated Cable Row (115-126-126)
10/10 Seated Single Arm Cable Row (49-54-54)

3 Sets

10 Lean Back Lat Pull Downs (126)
10 Underhand Lat Pull Downs (126)

3 Sets

10 Incline Straight Arm Pull Downs (71)
10 Forward-facing Incline Cable Pull Downs (82-93-104)

This was a DLB superset.

Midline

4 Rounds (Tabata)

20s Hollow Hold
10s Rest
20s PVC Sit-ups (12-11-11-11)
10s Rest
20s Plank
10s Rest
20s Leg Lifts (9-9-9-10)
10s Rest

My upper abs were on fire during the last two sets of PVC sit-ups and they were already sore in the evening.