vault backup: 2023-09-24 16:47:39

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

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

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",
+	"Dip",
-	"Barbell squat"
+	"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
+```dataviewjs
-	- Overhead triceps extension - Drop set
+let workout = [
-		- 41kg
+	"Triceps overhead extension",
-		- 8-12 reps
+	"Biceps dumbbell curve",
-		- 1m rest
+	"Leg press - narrow stance",
-	- EZ Bar bicep curl - Myo set
+	"Leg curl machine"
-		- 17.5kg
+]
-		- 8-12 reps
+let folderName = "03 - Sport/Exercises"
-		- 1m rest
+let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
-- Set 2 - Super set - 2 Sets
+let pagesAsStr = pages.join(" or ")
-	- Lying leg curls - Drop set
+let muscleGroups = [
-		- 36kg
+	"Name",
-		- 8-12 reps
+	"Forearms",
-		- 1m rest
+	"Biceps", 
-	- Leg press
+	"Triceps", 
-		- 40kg
+	"Front delts", 
-		- 8-12 reps
+	"Side delts", 
-		- 1m rest
+	"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
+```dataviewjs
-	* Bench press
+let workout = [
-		* 60kg
+	"Bench press",
-		* 3-6 reps
+	"T-Bar row",
-		* 1m rest
+	"Deadlift",
-	* T-bar rows - Myo set
+	"Lateral dumbbell raise"
-		* 45kg
+]
-		* 8-12 reps
+let folderName = "03 - Sport/Exercises"
-		* 2m rest
+let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
-* Set 2 - Super set - 2 Sets
+let pagesAsStr = pages.join(" or ")
-	* Romanian Deadlift
+let muscleGroups = [
-		* 60kg
+	"Name",
-		* 8-12 reps
+	"Forearms",
-		* 1m rest
+	"Biceps", 
-	- Lateral raises - Drop set
+	"Triceps", 
-		- 8kg
+	"Front delts", 
-		- 8-12 reps
+	"Side delts", 
-		- 2m rest
+	"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
+```dataviewjs
-	* Face pulls - drop set
+let workout = [
-		* 22kg
+	"Face pull",
-		* 8-12 reps
+	"Rope lat pushdown",
-		* 1m rest
+	"Hip thrust",
-	- Lat pushdown - Drop set
+	"Ab crunch machine"
-		- 22kg
+]
-		- 8-12 reps
+let folderName = "03 - Sport/Exercises"
-		- 2m rest
+let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
-- Set 2 - Super set - 2 Sets
+let pagesAsStr = pages.join(" or ")
-	- Hip thrust - Myo set
+let muscleGroups = [
-		- 60 kg
+	"Name",
-		- 8-12 reps
+	"Forearms",
-		- 1m rest
+	"Biceps", 
-	- Hanging leg raises
+	"Triceps", 
-		- 8-12 reps
+	"Front delts", 
-		- 1m rest
+	"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)])
+```