359 lines
6.9 KiB
Markdown
359 lines
6.9 KiB
Markdown
---
|
|
tags:
|
|
- sport
|
|
cssclasses:
|
|
- wide-page
|
|
---
|
|
# Overview
|
|
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.
|
|
This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).
|
|
|
|
## Monday
|
|
```dataviewjs
|
|
let workout = [
|
|
"Bench press",
|
|
"T-Bar row",
|
|
"Barbell squat",
|
|
"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",
|
|
"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)])
|
|
```
|
|
|
|
|
|
## Tuesday
|
|
```dataviewjs
|
|
let workout = [
|
|
"Pullup",
|
|
"Dip",
|
|
"Barbell military press",
|
|
"Leg press - narrow stance",
|
|
]
|
|
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)])
|
|
```
|
|
|
|
## Wednesday
|
|
```dataviewjs
|
|
let workout = [
|
|
"Incline bench press",
|
|
"Lat pulldown",
|
|
"Barbell squat",
|
|
"Face pull",
|
|
]
|
|
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)])
|
|
```
|
|
|
|
## Thursday
|
|
```dataviewjs
|
|
let workout = [
|
|
"Pushup",
|
|
"Cable row",
|
|
"Leg extension machine",
|
|
"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",
|
|
"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)])
|
|
```
|
|
|
|
## Friday
|
|
```dataviewjs
|
|
let workout = [
|
|
"Leg abduction machine",
|
|
"Leg adduction 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",
|
|
"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)])
|
|
```
|
|
|
|
## Saturday
|
|
```dataviewjs
|
|
let workout = [
|
|
"Leg press - narrow stance",
|
|
"Hip thrust",
|
|
"Overhead press machine",
|
|
"Pushup",
|
|
"Cable row",
|
|
"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)])
|
|
```
|
|
|
|
|
|
# Total volume
|
|
```dataviewjs
|
|
let workout = [
|
|
"Bench press",
|
|
"Pushup",
|
|
"Dip",
|
|
"Incline bench press",
|
|
"Pullup",
|
|
"Lat pulldown",
|
|
"T-Bar row",
|
|
"Cable row",
|
|
"High rows machine",
|
|
"Overhead press machine",
|
|
"Face pull",
|
|
"Barbell military press",
|
|
"Barbell squat",
|
|
"Leg press - narrow stance",
|
|
"Deadlift",
|
|
"Hip thrust",
|
|
"Triceps overhead extension",
|
|
"Cable curl",
|
|
"Egyptian raise",
|
|
"Lateral dumbbell raise",
|
|
"Leg extension machine",
|
|
"Leg curl machine",
|
|
"Side ab machine",
|
|
"Ab crunch machine",
|
|
"Leg abduction machine",
|
|
"Leg adduction machine",
|
|
"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]))) |