Workout on September 29, 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 lbs DB), 10 (10 lbs DB)
• Single arm DB press - 6 (45 lbs DB, 50 lbs, 60 lbs), 5 (70 lbs)
• Single arm KB renegade rows - 10 (16 kg KB, 16 kg, 16 kg, 16 kg)
• Seated Calf raises (machine) - 20, 20, 20

Finisher

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

Note

• Doing rotator cuff warm up and pec tension release using ball
• OAP negatives are 1s - 2s
• for assisted OAP, need to use main arm as support instead of strap
• During renegade rows I started doing with opposite legs lifted.
• While doing left arm internal rotation, the pain has reduced. Need to release pec tension consistently.
• OAP puts more load on elbows and chest.