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

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Alexandre Serex
2023-09-27 17:52:35 +02:00
parent 0d368a5fe2
commit e4fba33aa1
1 changed files with 60 additions and 35 deletions
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95
03 - Sport/HF 6 days minimalist workout.md
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@@ -11,6 +11,31 @@ This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).
## Monday ## Monday
```dataviewjs ```dataviewjs
let workout = [ 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 folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`) let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
@@ -23,18 +48,18 @@ let muscleGroups = [
"Front delts", "Front delts",
"Side delts", "Side delts",
"Rear delts", "Rear delts",
"Upper pecs",
"Lower pecs",
"Side abs",
"Abs",
"Rotator cuff", "Rotator cuff",
"Upper traps", "Upper traps",
"Mid/lower traps", "Mid/lower traps",
"Lats", "Lats",
"Upper pecs",
"Lower pecs",
"Abs",
"Side abs",
"Spine erectors", "Spine erectors",
"Glutes",
"Quads", "Quads",
"Hamstrings", "Hamstrings",
"Glutes",
"Leg adductors", "Leg adductors",
"Leg abductors", "Leg abductors",
"Calves" "Calves"
@@ -69,18 +94,18 @@ let muscleGroups = [
"Front delts", "Front delts",
"Side delts", "Side delts",
"Rear delts", "Rear delts",
"Upper pecs",
"Lower pecs",
"Side abs",
"Abs",
"Rotator cuff", "Rotator cuff",
"Upper traps", "Upper traps",
"Mid/lower traps", "Mid/lower traps",
"Lats", "Lats",
"Upper pecs",
"Lower pecs",
"Abs",
"Side abs",
"Spine erectors", "Spine erectors",
"Glutes",
"Quads", "Quads",
"Hamstrings", "Hamstrings",
"Glutes",
"Leg adductors", "Leg adductors",
"Leg abductors", "Leg abductors",
"Calves" "Calves"
@@ -114,18 +139,18 @@ let muscleGroups = [
"Front delts", "Front delts",
"Side delts", "Side delts",
"Rear delts", "Rear delts",
"Upper pecs",
"Lower pecs",
"Side abs",
"Abs",
"Rotator cuff", "Rotator cuff",
"Upper traps", "Upper traps",
"Mid/lower traps", "Mid/lower traps",
"Lats", "Lats",
"Upper pecs",
"Lower pecs",
"Abs",
"Side abs",
"Spine erectors", "Spine erectors",
"Glutes",
"Quads", "Quads",
"Hamstrings", "Hamstrings",
"Glutes",
"Leg adductors", "Leg adductors",
"Leg abductors", "Leg abductors",
"Calves" "Calves"
@@ -159,18 +184,18 @@ let muscleGroups = [
"Front delts", "Front delts",
"Side delts", "Side delts",
"Rear delts", "Rear delts",
"Upper pecs",
"Lower pecs",
"Side abs",
"Abs",
"Rotator cuff", "Rotator cuff",
"Upper traps", "Upper traps",
"Mid/lower traps", "Mid/lower traps",
"Lats", "Lats",
"Upper pecs",
"Lower pecs",
"Abs",
"Side abs",
"Spine erectors", "Spine erectors",
"Glutes",
"Quads", "Quads",
"Hamstrings", "Hamstrings",
"Glutes",
"Leg adductors", "Leg adductors",
"Leg abductors", "Leg abductors",
"Calves" "Calves"
@@ -204,18 +229,18 @@ let muscleGroups = [
"Front delts", "Front delts",
"Side delts", "Side delts",
"Rear delts", "Rear delts",
"Upper pecs",
"Lower pecs",
"Side abs",
"Abs",
"Rotator cuff", "Rotator cuff",
"Upper traps", "Upper traps",
"Mid/lower traps", "Mid/lower traps",
"Lats", "Lats",
"Upper pecs",
"Lower pecs",
"Abs",
"Side abs",
"Spine erectors", "Spine erectors",
"Glutes",
"Quads", "Quads",
"Hamstrings", "Hamstrings",
"Glutes",
"Leg adductors", "Leg adductors",
"Leg abductors", "Leg abductors",
"Calves" "Calves"
@@ -249,18 +274,18 @@ let muscleGroups = [
"Front delts", "Front delts",
"Side delts", "Side delts",
"Rear delts", "Rear delts",
"Upper pecs",
"Lower pecs",
"Side abs",
"Abs",
"Rotator cuff", "Rotator cuff",
"Upper traps", "Upper traps",
"Mid/lower traps", "Mid/lower traps",
"Lats", "Lats",
"Upper pecs",
"Lower pecs",
"Abs",
"Side abs",
"Spine erectors", "Spine erectors",
"Glutes",
"Quads", "Quads",
"Hamstrings", "Hamstrings",
"Glutes",
"Leg adductors", "Leg adductors",
"Leg abductors", "Leg abductors",
"Calves" "Calves"
@@ -320,18 +345,18 @@ let muscleGroups = [
"Front delts", "Front delts",
"Side delts", "Side delts",
"Rear delts", "Rear delts",
"Upper pecs",
"Lower pecs",
"Side abs",
"Abs",
"Rotator cuff", "Rotator cuff",
"Upper traps", "Upper traps",
"Mid/lower traps", "Mid/lower traps",
"Lats", "Lats",
"Upper pecs",
"Lower pecs",
"Abs",
"Side abs",
"Spine erectors", "Spine erectors",
"Glutes",
"Quads", "Quads",
"Hamstrings", "Hamstrings",
"Glutes",
"Leg adductors", "Leg adductors",
"Leg abductors", "Leg abductors",
"Calves" "Calves"