From 621c8603fce58cca0d2f292ef15abe8350f349cf Mon Sep 17 00:00:00 2001 From: Minimata Date: Wed, 27 Sep 2023 15:29:19 +0200 Subject: [PATCH] vault backup: 2023-09-27 15:29:18 --- 03 - Sport/HF 6 days minimalist workout.md | 313 +++++++++++++++++++++ 1 file changed, 313 insertions(+) create mode 100644 03 - Sport/HF 6 days minimalist workout.md diff --git a/03 - Sport/HF 6 days minimalist workout.md b/03 - Sport/HF 6 days minimalist workout.md new file mode 100644 index 0000000..dd2a176 --- /dev/null +++ b/03 - Sport/HF 6 days minimalist workout.md @@ -0,0 +1,313 @@ +--- +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). + +## Day 1 +```dataviewjs +let workout = [ + "Pullup", + "Dip", + "Barbell squat", + "Barbell military press" +] +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 2 +```dataviewjs +let workout = [ + "Triceps overhead extension", + "Biceps dumbbell curl", + "Leg press - narrow stance", + "Leg curl machine" +] +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 3 +```dataviewjs +let workout = [ + "Bench press", + "T-Bar row", + "Deadlift", + "Lateral dumbbell raise" +] +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 4 +```dataviewjs +let workout = [ + "Face pull", + "Rope lat pushdown", + "Hip thrust", + "Ab crunch machine" +] +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)]) +``` + +## Once a week +```dataviewjs +let workout = [ + "Leg abduction machine", + "Leg adduction machine", + "Side ab machine" +] +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)]) +``` + +# Total volume +```dataviewjs +let workout = [ + "Leg abduction machine", + "Leg adduction machine", + "Side ab machine", + "Face pull", + "Rope lat pushdown", + "Hip thrust", + "Ab crunch machine", + "Bench press", + "T-Bar row", + "Deadlift", + "Lateral dumbbell raise", + "Triceps overhead extension", + "Biceps dumbbell curl", + "Leg press - narrow stance", + "Leg curl machine", + "Pullup", + "Dip", + "Barbell squat", + "Barbell military press" +] +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" +] +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)]) +```