Workout on August 19, 2026

Strength Day 2

Location: Iron cult Gym

https://claude.ai/public/artifacts/f74f3493-16e4-462f-95ea-3c79976ede5a

Warm-up

• Calf-raises -> Good mornings
• Scapula pull ups - 10
• Forearm warm-up
• Hollow hold - 20s, 20s

Skill work

• One arm L-sit dead hang - 10s (each side) x 3
• OAP negatives - 3 (each side), 3, 3
• Assisted OAP (strap assisted) - 2 (each side) x 3
• Weighted pull-ups (neutral grip) (3-0-1-0) - 5 (warmup), 5 (50 lbs), 5 (50 lbs), 5 (50 lbs)

Strength Workout

• Ring dips - 10, 10, 10
• Single arm DB press - 6 (45 lbs DB, 50 lbs, 60 lbs), 5 (70 lbs)
• Single arm KB renegade rows - 10 (12 kg KB, 16 kg, 16 kg, 16 kg)
• Calf raises (machine) - 20 (130 lbs, 130 lbs, 130 lbs)

Finisher

• Shoulder complex
• Wrist stretch
• Rotator cuff exercises
• Back bending + stretch
• Cobra + downward dog

Note

• OAP negatives are still fast, need to improve control.
• Ring dips caused lesser discomfort on left shoulder, so I am guessing it is getting better.
• Need to reduce strap dependence for assisted OAP
• Left shoulder rear has some pain now in the evening
• The renegade rows needed improvement, had to move my legs further out and stand on the toes. Once this gets easy, can raise one the opposite leg for more core impact.