Paint, Workout, Paint

Didn’t sleep great, but WHOOP has me in the green for the first time in over a week. My body feels pretty beat from the last two days. My hands probably feel the worse, from 50 muscle-ups and then moving the pool table. More painting today. Out in the garage at 3pm.


After a few weeks of mostly heavy work, we’re going back to higher rep supersets and we’ll go heavy on the stuff we were doing drop sets with.

4 Sets

  • 10 Straight Arm Lat Pulldowns (55#)

4 Sets

  • 10 Wide Grip Lat Pull Downs (85#)
  • 10 Behind Neck Lat Pull Downs (85#)
  • 10 Close Grip Lat Pull Downs (85#)

4 Sets

  • 10 Seated Cable Row (double handle, 80#)
  • MAX Ring Rows (13-10-8-8)

4 Sets

  • 10 Inverted Bar Row
  • 10 Seated Bent Over Back Fly (35# DBs)

3 Sets

  • 8/8 Single Arm Landmine Rows (45+40#, 45+50#, 45+55#)


3 Sets

  • 12/12 Oblique Knee Raise (5# ankle weights, hands on bench)
  • 12 Yoga Ball Crunch (30# DB)
  • 8/8 Standing DB Windmill (30# DB)
  • 100m Sandbag Bear Hug Carry (100/65#)

Wore my 5# ankle weights for every movement of the three sets.

Straight back to more painting after the workout!

Published by

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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