From f970d12704a0628855af386cf9134346bec2216f Mon Sep 17 00:00:00 2001 From: Minimata Date: Sun, 24 Sep 2023 16:47:39 +0200 Subject: [PATCH] vault backup: 2023-09-24 16:47:39 --- ...arbell curl.md => Biceps dumbbell curl.md} | 2 +- 03 - Sport/Exercises/Side ab machine.md | 26 ++ 03 - Sport/HF Minimalist workout.md | 333 +++++++++++++----- 3 files changed, 279 insertions(+), 82 deletions(-) rename 03 - Sport/Exercises/{Biceps barbell curl.md => Biceps dumbbell curl.md} (92%) create mode 100644 03 - Sport/Exercises/Side ab machine.md diff --git a/03 - Sport/Exercises/Biceps barbell curl.md b/03 - Sport/Exercises/Biceps dumbbell curl.md similarity index 92% rename from 03 - Sport/Exercises/Biceps barbell curl.md rename to 03 - Sport/Exercises/Biceps dumbbell curl.md index 65a0154..547e89c 100644 --- a/03 - Sport/Exercises/Biceps barbell curl.md +++ b/03 - Sport/Exercises/Biceps dumbbell curl.md @@ -2,7 +2,7 @@ tags: - sport/exercise --- -Name:: Biceps barbell curl +Name:: Biceps dumbbell curl Forearms:: 0 Biceps:: 1 Triceps:: 0 diff --git a/03 - Sport/Exercises/Side ab machine.md b/03 - Sport/Exercises/Side ab machine.md new file mode 100644 index 0000000..75b0f1e --- /dev/null +++ b/03 - Sport/Exercises/Side ab machine.md @@ -0,0 +1,26 @@ +--- +tags: + - sport/exercise +--- +Name:: Ab crunch machine +Forearms:: 0 +Biceps:: 0 +Triceps:: 0 +Front delts:: 0 +Side delts:: 0 +Rear delts:: 0 +Upper pecs:: 0 +Lower pecs:: 0 +Side abs:: 1 +Abs:: 0 +Rotator cuff:: 0 +Upper traps:: 0 +Mid/lower traps:: 0 +Lats:: 0 +Spine erectors:: 0 +Quads:: 0 +Hamstrings:: 0 +Glutes:: 0 +Leg adductors:: 0 +Leg abductors:: 0 +Calves:: 0 \ No newline at end of file diff --git a/03 - Sport/HF Minimalist workout.md b/03 - Sport/HF Minimalist workout.md index 0fd1d98..d2c4585 100644 --- a/03 - Sport/HF Minimalist workout.md +++ b/03 - Sport/HF Minimalist workout.md @@ -10,12 +10,13 @@ This workout is meant to be high frequency (i.e. once a day, 4-7 days a week). ## Routine - +### Day 1 ```dataviewjs let workout = [ "Pullup", - "Pushup", - "Barbell squat" + "Dip", + "Barbell squat", + "Barbell military press" ] let folderName = "03 - Sport/Exercises" let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`) @@ -56,89 +57,259 @@ console.log(dv.pages(pagesAsStr) totals.Name = "Totals" dv.table(muscleGroups, [Object.values(totals)]) - ``` - - - -### Day 1 -- #### Set 1 - Super set - 2 sets - - Weighted pullups - Drop set - - 10kg - - 3-6 reps - - 1m rest - - Ring dips - Drop set - - 10kg - - 3-6 reps - - 2m rest -- #### Set 2 - 2 Sets - - Barbell squat - - 40kg - - 3-6 reps - - 3m rest -- #### Set 3 - 2 Sets - - Military press - - 20kg - - 8-12 reps - - 3m rest - ### Day 2 -- Set 1 - Super set - 2 Sets - - Overhead triceps extension - Drop set - - 41kg - - 8-12 reps - - 1m rest - - EZ Bar bicep curl - Myo set - - 17.5kg - - 8-12 reps - - 1m rest -- Set 2 - Super set - 2 Sets - - Lying leg curls - Drop set - - 36kg - - 8-12 reps - - 1m rest - - Leg press - - 40kg - - 8-12 reps - - 1m rest +```dataviewjs +let workout = [ + "Triceps overhead extension", + "Biceps dumbbell curve", + "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 -* Set 1 - Super set - 2 Sets - * Bench press - * 60kg - * 3-6 reps - * 1m rest - * T-bar rows - Myo set - * 45kg - * 8-12 reps - * 2m rest -* Set 2 - Super set - 2 Sets - * Romanian Deadlift - * 60kg - * 8-12 reps - * 1m rest - - Lateral raises - Drop set - - 8kg - - 8-12 reps - - 2m rest +```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 -- Set 1 - Super set - 2 Sets - * Face pulls - drop set - * 22kg - * 8-12 reps - * 1m rest - - Lat pushdown - Drop set - - 22kg - - 8-12 reps - - 2m rest -- Set 2 - Super set - 2 Sets - - Hip thrust - Myo set - - 60 kg - - 8-12 reps - - 1m rest - - Hanging leg raises - - 8-12 reps - - 1m rest +```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 curve", + "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)]) +```