vault backup: 2023-09-27 22:15:19
This commit is contained in:
@@ -8,10 +8,10 @@ year: "2023"
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sport: 1
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sport: 1
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stretching: 1
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stretching: 1
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weight: "88.4"
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weight: "88.4"
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calories: "2018"
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calories: "1932"
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carbs: "160"
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carbs: "157"
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protein: "142"
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protein: "166"
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fat: "86"
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fat: "71"
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---
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---
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### To do 💪
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### To do 💪
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- [ ]
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- [ ]
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30
02 - Tracking/Daily/2023-09-27.md
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30
02 - Tracking/Daily/2023-09-27.md
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@@ -0,0 +1,30 @@
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---
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tags:
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- daily
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- journaling
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date: 2023-09-27
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week: 2023-W39
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year: "2023"
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sport: 1
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stretching: 1
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weight: "87.7"
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calories: "1866"
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carbs: "160"
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protein: "90"
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fat: "97"
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---
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### To do 💪
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- [ ]
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#### Weekly to do's
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```tasks
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not done
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path includes 2023-W39
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sort by due date
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```
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### Work 💻
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- [ ]
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### Outcomes 🦄
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1. Another shit day at work where I can't learn, progress and advance towards leaving this shithole of a workplace.
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2. Used the new workout planning framework, it's nice
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358
03 - Sport/HF 6 days compound-heavy workout.md
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358
03 - Sport/HF 6 days compound-heavy workout.md
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@@ -0,0 +1,358 @@
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---
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tags:
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- sport
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cssclasses:
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- wide-page
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---
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# Overview
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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.
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This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).
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## Monday
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```dataviewjs
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let workout = [
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"Bench press",
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"T-Bar row",
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"Barbell squat",
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"Lateral dumbbell raise"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Upper pecs",
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"Lower pecs",
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"Abs",
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"Side abs",
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"Spine erectors",
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"Glutes",
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"Quads",
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"Hamstrings",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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## Tuesday
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```dataviewjs
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let workout = [
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"Triceps overhead extension",
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"Biceps dumbbell curl",
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"Leg abduction machine",
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"Leg adduction machine",
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Upper pecs",
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"Lower pecs",
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"Abs",
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"Side abs",
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"Spine erectors",
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"Glutes",
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"Quads",
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"Hamstrings",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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## Wednesday
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```dataviewjs
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let workout = [
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"Pullup",
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"Pushup",
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"Deadlift",
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"Face pull",
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Upper pecs",
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"Lower pecs",
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"Abs",
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"Side abs",
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"Spine erectors",
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"Glutes",
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"Quads",
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"Hamstrings",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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## Thursday
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```dataviewjs
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let workout = [
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"Ab crunch machine",
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"Egyptian raise",
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"Leg extension machine",
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"Leg curl machine"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Upper pecs",
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"Lower pecs",
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"Abs",
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"Side abs",
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"Spine erectors",
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"Glutes",
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"Quads",
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"Hamstrings",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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## Friday
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```dataviewjs
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let workout = [
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"Pec dec",
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"Reverse pec dec",
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"Rope lat pushdown",
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"Side ab machine",
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Upper pecs",
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"Lower pecs",
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"Abs",
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"Side abs",
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"Spine erectors",
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"Glutes",
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"Quads",
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"Hamstrings",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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## Saturday
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```dataviewjs
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let workout = [
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"Barbell military press",
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"Leg press - narrow stance",
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"Hip thrust",
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"Cable curl",
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"Calf machine raise"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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|
"Front delts",
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"Side delts",
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"Rear delts",
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|
"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Upper pecs",
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"Lower pecs",
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"Abs",
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"Side abs",
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"Spine erectors",
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"Glutes",
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"Quads",
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"Hamstrings",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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||||||
|
# Total volume
|
||||||
|
```dataviewjs
|
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|
let workout = [
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|
"Bench press",
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|
"Pullup",
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||||||
|
"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",
|
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|
"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])))
|
||||||
Reference in New Issue
Block a user