Workout on July 15, 2026

Strength Day 2

Location: Iron cult Gym

https://claude.ai/public/artifacts/f3d00725-eb64-4599-8e80-ca0d0e0d70b2

Warm-up

• Calf-raises -> Good mornings
• Wrist prep
• Scapular push-ups - 12
• Cat-cow stretches - 10
• Hollow body holds - 20 secs x 2

Skill work

• Archer pull ups (2-0-2-0) - 5 (each side), 5, 5

Strength Workout

• Ring chin-ups - 10, 9, 8
• Clean to press (DB) - 5 (12 lb DB each arm, 15 lb, 15 lb, 20 lb)
• Lat pull-downs (neutral grip) - 10 (100 lbs, 110 lbs, 120 lbs)
• DB flat press (3-0-1-1) (neutral grip) - 10 (35 lbs each side, 40 lbs, 45 lbs)
• Iso rows machine (2-1-1-0) - 10 (50 lb each side, 55 lb)
• Hanging knee raise to L-sit release - 6, 6, 6

Finisher

• Chest doorway stretch
• Dead hang
• Wrist flexibility
• Split stretch
• Kicks

Note

- Still my left shoulder pinch pain is present, so avoiding barbell exercise and doing DB workouts