vault backup: 2023-09-27 17:52:35

03 - Sport/HF 6 days minimalist workout.md

@@ -11,6 +11,31 @@ This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).
 ## Monday
 ```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"`)
@@ -23,18 +48,18 @@ let muscleGroups = [
 	"Front delts", 
 	"Side delts", 
 	"Rear delts", 
-	"Upper pecs", 
-	"Lower pecs",
-	"Side abs",
-	"Abs", 
 	"Rotator cuff", 
 	"Upper traps", 
 	"Mid/lower traps", 
 	"Lats", 
+	"Upper pecs", 
+	"Lower pecs",
+	"Abs", 
+	"Side abs",
 	"Spine erectors", 
+	"Glutes", 
 	"Quads", 
 	"Hamstrings", 
-	"Glutes", 
 	"Leg adductors", 
 	"Leg abductors", 
 	"Calves"
@@ -69,18 +94,18 @@ let muscleGroups = [
 	"Front delts", 
 	"Side delts", 
 	"Rear delts", 
-	"Upper pecs", 
-	"Lower pecs",
-	"Side abs",
-	"Abs", 
 	"Rotator cuff", 
 	"Upper traps", 
 	"Mid/lower traps", 
 	"Lats", 
+	"Upper pecs", 
+	"Lower pecs",
+	"Abs", 
+	"Side abs",
 	"Spine erectors", 
+	"Glutes", 
 	"Quads", 
 	"Hamstrings", 
-	"Glutes", 
 	"Leg adductors", 
 	"Leg abductors", 
 	"Calves"
@@ -114,18 +139,18 @@ let muscleGroups = [
 	"Front delts", 
 	"Side delts", 
 	"Rear delts", 
-	"Upper pecs", 
-	"Lower pecs",
-	"Side abs",
-	"Abs", 
 	"Rotator cuff", 
 	"Upper traps", 
 	"Mid/lower traps", 
 	"Lats", 
+	"Upper pecs", 
+	"Lower pecs",
+	"Abs", 
+	"Side abs",
 	"Spine erectors", 
+	"Glutes", 
 	"Quads", 
 	"Hamstrings", 
-	"Glutes", 
 	"Leg adductors", 
 	"Leg abductors", 
 	"Calves"
@@ -159,18 +184,18 @@ let muscleGroups = [
 	"Front delts", 
 	"Side delts", 
 	"Rear delts", 
-	"Upper pecs", 
-	"Lower pecs",
-	"Side abs",
-	"Abs", 
 	"Rotator cuff", 
 	"Upper traps", 
 	"Mid/lower traps", 
 	"Lats", 
+	"Upper pecs", 
+	"Lower pecs",
+	"Abs", 
+	"Side abs",
 	"Spine erectors", 
+	"Glutes", 
 	"Quads", 
 	"Hamstrings", 
-	"Glutes", 
 	"Leg adductors", 
 	"Leg abductors", 
 	"Calves"
@@ -204,18 +229,18 @@ let muscleGroups = [
 	"Front delts", 
 	"Side delts", 
 	"Rear delts", 
-	"Upper pecs", 
-	"Lower pecs",
-	"Side abs",
-	"Abs", 
 	"Rotator cuff", 
 	"Upper traps", 
 	"Mid/lower traps", 
 	"Lats", 
+	"Upper pecs", 
+	"Lower pecs",
+	"Abs", 
+	"Side abs",
 	"Spine erectors", 
+	"Glutes", 
 	"Quads", 
 	"Hamstrings", 
-	"Glutes", 
 	"Leg adductors", 
 	"Leg abductors", 
 	"Calves"
@@ -249,18 +274,18 @@ let muscleGroups = [
 	"Front delts", 
 	"Side delts", 
 	"Rear delts", 
-	"Upper pecs", 
-	"Lower pecs",
-	"Side abs",
-	"Abs", 
 	"Rotator cuff", 
 	"Upper traps", 
 	"Mid/lower traps", 
 	"Lats", 
+	"Upper pecs", 
+	"Lower pecs",
+	"Abs", 
+	"Side abs",
 	"Spine erectors", 
+	"Glutes", 
 	"Quads", 
 	"Hamstrings", 
-	"Glutes", 
 	"Leg adductors", 
 	"Leg abductors", 
 	"Calves"
@@ -320,18 +345,18 @@ let muscleGroups = [
 	"Front delts", 
 	"Side delts", 
 	"Rear delts", 
-	"Upper pecs", 
-	"Lower pecs",
-	"Side abs",
-	"Abs", 
 	"Rotator cuff", 
 	"Upper traps", 
 	"Mid/lower traps", 
 	"Lats", 
+	"Upper pecs", 
+	"Lower pecs",
+	"Abs", 
+	"Side abs",
 	"Spine erectors", 
+	"Glutes", 
 	"Quads", 
 	"Hamstrings", 
-	"Glutes", 
 	"Leg adductors", 
 	"Leg abductors", 
 	"Calves"