vault backup: 2023-09-24 16:38:07

03 - Sport/HF Minimalist workout.md

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+---
+tags:
+  - sport
+cssclasses:
+  - wide-page
+---
+## Overview
+This workout aims to squeeze 80% of the strength and hypertrophy gains in half the time of a regular workout. The rest of the time can be spent on a cardio machine.
+This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).
+
+## Routine
+
+
+```dataviewjs
+let workout = [
+	"Pullup",
+	"Pushup",
+	"Barbell squat"
+]
+let folderName = "03 - Sport/Exercises"
+let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
+let pagesAsStr = pages.join(" or ")
+let muscleGroups = [
+	"Name",
+	"Forearms",
+	"Biceps", 
+	"Triceps", 
+	"Front delts", 
+	"Side delts", 
+	"Rear delts", 
+	"Upper pecs", 
+	"Lower pecs",
+	"Side abs",
+	"Abs", 
+	"Rotator cuff", 
+	"Upper traps", 
+	"Mid/lower traps", 
+	"Lats", 
+	"Spine erectors", 
+	"Quads", 
+	"Hamstrings", 
+	"Glutes", 
+	"Leg adductors", 
+	"Leg abductors", 
+	"Calves"
+]
+
+dv.table(muscleGroups, 
+		 dv.pages(pagesAsStr)
+		   .map(ex => Array.from(muscleGroups, group => ex[group])))
+
+let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
+console.log(dv.pages(pagesAsStr)
+			   .map(ex => Array.from(muscleGroups, 
+				          group => totals[group] += ex[group])))
+totals.Name = "Totals"
+
+dv.table(muscleGroups, [Object.values(totals)])
+
+```
+
+
+
+
+
+### Day 1
+- #### Set 1 - Super set - 2 sets
+	- Weighted pullups - Drop set
+		- 10kg
+		- 3-6 reps
+		- 1m rest
+	- Ring dips - Drop set
+		- 10kg
+		- 3-6 reps
+		- 2m rest
+- #### Set 2 - 2 Sets
+	- Barbell squat
+		- 40kg
+		- 3-6 reps
+		- 3m rest
+- #### Set 3 - 2 Sets
+	- Military press
+		- 20kg
+		- 8-12 reps
+		- 3m rest
+
+### Day 2
+- Set 1 - Super set - 2 Sets
+	- Overhead triceps extension - Drop set
+		- 41kg
+		- 8-12 reps
+		- 1m rest
+	- EZ Bar bicep curl - Myo set
+		- 17.5kg
+		- 8-12 reps
+		- 1m rest
+- Set 2 - Super set - 2 Sets
+	- Lying leg curls - Drop set
+		- 36kg
+		- 8-12 reps
+		- 1m rest
+	- Leg press
+		- 40kg
+		- 8-12 reps
+		- 1m rest
+
+### Day 3
+* Set 1 - Super set - 2 Sets
+	* Bench press
+		* 60kg
+		* 3-6 reps
+		* 1m rest
+	* T-bar rows - Myo set
+		* 45kg
+		* 8-12 reps
+		* 2m rest
+* Set 2 - Super set - 2 Sets
+	* Romanian Deadlift
+		* 60kg
+		* 8-12 reps
+		* 1m rest
+	- Lateral raises - Drop set
+		- 8kg
+		- 8-12 reps
+		- 2m rest
+
+### Day 4
+- Set 1 - Super set - 2 Sets
+	* Face pulls - drop set
+		* 22kg
+		* 8-12 reps
+		* 1m rest
+	- Lat pushdown - Drop set
+		- 22kg
+		- 8-12 reps
+		- 2m rest
+- Set 2 - Super set - 2 Sets
+	- Hip thrust - Myo set
+		- 60 kg
+		- 8-12 reps
+		- 1m rest
+	- Hanging leg raises
+		- 8-12 reps
+		- 1m rest