Workout on October 26, 2026

Strength Day 1

Location: Iron cult Gym

https://claude.ai/public/artifacts/aad41d80-aa1c-4a7e-b52a-f248310630d1

Warm-up

• Calf-raises -> Good mornings
• Arm circles
• Cat-cow stretches - 10
• Scapula push ups - 8
• Shoulder warm-up
• Wrist warm-up

Skill work

• One arm L-sit dead hang - 10s (each side), 10s, 15s
• Planche leans - 20s, 20s, 20s
• Pseudo planche push-ups - 8, 7, 6
• Tuck planche hold - 5s, 6s, 6s

Strength Workout

• Ring chin-ups - 10, 10, 10
• Pistol squats - 5 (each leg), 5
• Safety bar squats (2-0-1-0) - 5 (10 kg each side, 10 kg, 15 kg, 15 kg)
• Hammer curl and press (log bar) - 5 (0 kg each side, 2.5 kg, 5 kg, 5 kg)
• Lat pull-downs - 10 (90 lbs, 100 lbs, 110 lbs)
• Alternate lunges (with DB) - 10 (20 lbs DB each side) x 3

Finisher

• Wrist curls
• Pike stretch
• Quad stretch
• Split stretch
• Dead hang

Note

• The paralleletes were 2.5 foot (my foot) away from the wall. I place my heels to the wall. This was for planche leans.
• For push-ups, it was 1.9 foot and my head towards the wall.
• Got a bit of mid back pain on the left, not sure if it is due to form or gap in training for a week.
• My left shoulder did cause discomfort during ring chin-ups
• I took longer time than usual today