From c545a813f8200db27902ccb7c01c4e1edba9ecb6 Mon Sep 17 00:00:00 2001 From: Minimata Date: Wed, 27 Sep 2023 22:15:19 +0200 Subject: [PATCH] vault backup: 2023-09-27 22:15:19 --- 02 - Tracking/Daily/2023-09-26.md | 8 +- 02 - Tracking/Daily/2023-09-27.md | 30 ++ .../HF 6 days compound-heavy workout.md | 358 ++++++++++++++++++ 3 files changed, 392 insertions(+), 4 deletions(-) create mode 100644 02 - Tracking/Daily/2023-09-27.md create mode 100644 03 - Sport/HF 6 days compound-heavy workout.md diff --git a/02 - Tracking/Daily/2023-09-26.md b/02 - Tracking/Daily/2023-09-26.md index ab7bef0..8d3bebd 100644 --- a/02 - Tracking/Daily/2023-09-26.md +++ b/02 - Tracking/Daily/2023-09-26.md @@ -8,10 +8,10 @@ year: "2023" sport: 1 stretching: 1 weight: "88.4" -calories: "2018" -carbs: "160" -protein: "142" -fat: "86" +calories: "1932" +carbs: "157" +protein: "166" +fat: "71" --- ### To do 💪 - [ ] diff --git a/02 - Tracking/Daily/2023-09-27.md b/02 - Tracking/Daily/2023-09-27.md new file mode 100644 index 0000000..ace26e7 --- /dev/null +++ b/02 - Tracking/Daily/2023-09-27.md @@ -0,0 +1,30 @@ +--- +tags: + - daily + - journaling +date: 2023-09-27 +week: 2023-W39 +year: "2023" +sport: 1 +stretching: 1 +weight: "87.7" +calories: "1866" +carbs: "160" +protein: "90" +fat: "97" +--- +### To do 💪 +- [ ] +#### Weekly to do's +```tasks +not done +path includes 2023-W39 +sort by due date +``` + +### Work 💻 +- [ ] + +### Outcomes 🦄 +1. Another shit day at work where I can't learn, progress and advance towards leaving this shithole of a workplace. +2. Used the new workout planning framework, it's nice \ No newline at end of file diff --git a/03 - Sport/HF 6 days compound-heavy workout.md b/03 - Sport/HF 6 days compound-heavy workout.md new file mode 100644 index 0000000..5a7b4a6 --- /dev/null +++ b/03 - Sport/HF 6 days compound-heavy workout.md @@ -0,0 +1,358 @@ +--- +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). + +## Monday +```dataviewjs +let workout = [ + "Bench press", + "T-Bar row", + "Barbell squat", + "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", + "Rotator cuff", + "Upper traps", + "Mid/lower traps", + "Lats", + "Upper pecs", + "Lower pecs", + "Abs", + "Side abs", + "Spine erectors", + "Glutes", + "Quads", + "Hamstrings", + "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)]) +``` + + +## Tuesday +```dataviewjs +let workout = [ + "Triceps overhead extension", + "Biceps dumbbell curl", + "Leg abduction machine", + "Leg adduction 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", + "Rotator cuff", + "Upper traps", + "Mid/lower traps", + "Lats", + "Upper pecs", + "Lower pecs", + "Abs", + "Side abs", + "Spine erectors", + "Glutes", + "Quads", + "Hamstrings", + "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)]) +``` + +## Wednesday +```dataviewjs +let workout = [ + "Pullup", + "Pushup", + "Deadlift", + "Face pull", +] +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", + "Rotator cuff", + "Upper traps", + "Mid/lower traps", + "Lats", + "Upper pecs", + "Lower pecs", + "Abs", + "Side abs", + "Spine erectors", + "Glutes", + "Quads", + "Hamstrings", + "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)]) +``` + +## Thursday +```dataviewjs +let workout = [ + "Ab crunch machine", + "Egyptian raise", + "Leg extension machine", + "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", + "Rotator cuff", + "Upper traps", + "Mid/lower traps", + "Lats", + "Upper pecs", + "Lower pecs", + "Abs", + "Side abs", + "Spine erectors", + "Glutes", + "Quads", + "Hamstrings", + "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)]) +``` + +## Friday +```dataviewjs +let workout = [ + "Pec dec", + "Reverse pec dec", + "Rope lat pushdown", + "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", + "Rotator cuff", + "Upper traps", + "Mid/lower traps", + "Lats", + "Upper pecs", + "Lower pecs", + "Abs", + "Side abs", + "Spine erectors", + "Glutes", + "Quads", + "Hamstrings", + "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)]) +``` + +## Saturday +```dataviewjs +let workout = [ + "Barbell military press", + "Leg press - narrow stance", + "Hip thrust", + "Cable curl", + "Calf machine 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", + "Rotator cuff", + "Upper traps", + "Mid/lower traps", + "Lats", + "Upper pecs", + "Lower pecs", + "Abs", + "Side abs", + "Spine erectors", + "Glutes", + "Quads", + "Hamstrings", + "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)]) +``` + + +# Total volume +```dataviewjs +let workout = [ + "Bench press", + "Pullup", + "T-Bar row", + "Pushup", + "Barbell military press", + "Barbell squat", + "Deadlift", + "Face pull", + "Hip thrust", + "Leg press - narrow stance", + "Leg extension machine", + "Leg curl machine", + "Pec dec", + "Reverse pec dec", + "Rope lat pushdown", + "Leg abduction machine", + "Leg adduction machine", + "Side ab machine", + "Ab crunch machine", + "Triceps overhead extension", + "Biceps dumbbell curl", + "Cable curl", + "Lateral dumbbell raise", + "Egyptian raise", + "Calf machine 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", + "Rotator cuff", + "Upper traps", + "Mid/lower traps", + "Lats", + "Upper pecs", + "Lower pecs", + "Abs", + "Side abs", + "Spine erectors", + "Glutes", + "Quads", + "Hamstrings", + "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)]) +``` + +dv.table(muscleGroups, + dv.pages(pagesAsStr) + .map(ex => Array.from(muscleGroups, group => ex[group]))) \ No newline at end of file