ObsidianHome/03 - Sport/Upper Lower.md

tags, cssclasses

tags	cssclasses
sport	wide-page

Monday - Lower body

let workout = [
	"Egyptian raise",
	"Foot elevated lunge",
	"Smith machine squat",
	"Leg curl machine",
	"Cable curl",
	"Triceps overhead extension",
]
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)])

Tuesday - High volume upper body

let workout = [
	"Lateral dumbbell raise",
	"Chest press machine",
	"Lat pulldown",
	"Pec dec",
	"Reverse pec dec",
	"Cable row",
]
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)])

Thursday - High intensity upper body

let workout = [
	"Cable Y raise",
	"Incline dumbell chest press",
	"Pullup",
	"Dip",
	"T-Bar row",
]
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)])

Friday - Lower body

let workout = [
	"45deg lateral raise",
	"Deadlift",
	"Leg press - narrow stance",
	"Leg extension machine",
	"Biceps dumbbell curl",
	"Triceps overhead extension",
]
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)])

Saturday - Mid intensity upper body

let workout = [
	"Bench press",
	"Pullup",  // Chinup
	"Pushup",
	"Inverted row",
	"Dumbell fly",
	"Dumbell lat 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", 
	"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

let workout = [
	"Egyptian raise",
	"Chest press machine",
	"Lat pulldown",
	"Pec dec",
	"Reverse pec dec",
	"Cable row",
	"Lateral dumbbell raise",
	"Foot elevated lunge",
	"Smith machine squat",
	"Leg curl machine",
	"Cable curl",
	"Triceps overhead extension",
	"Cable Y raise",
	"Incline dumbell chest press",
	"Pullup",
	"Dip",
	"T-Bar row",
	"45deg lateral raise",
	"Deadlift",
	"Leg press - narrow stance",
	"Leg extension machine",
	"Biceps dumbbell curl",
	"Triceps overhead extension",
	"45deg lateral raise",
	"Deadlift",
	"Leg press - narrow stance",
	"Leg extension machine",
	"Biceps dumbbell curl",
	"Triceps overhead extension",
	"Bench press",
	"Pullup",  // Chinup
	"Pushup",
	"Inverted row",
	"Dumbell fly",
	"Dumbell lat 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", 
	"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)])