316 lines
6.3 KiB
Markdown
316 lines
6.3 KiB
Markdown
---
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tags:
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- sport
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cssclasses:
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- wide-page
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---
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## Overview
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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.
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This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).
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## Routine
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### Day 1
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```dataviewjs
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let workout = [
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"Pullup",
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"Dip",
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"Barbell squat",
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"Barbell military press"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Upper pecs",
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"Lower pecs",
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"Side abs",
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"Abs",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Spine erectors",
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"Quads",
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"Hamstrings",
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"Glutes",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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dv.table(muscleGroups,
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dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups, group => ex[group])))
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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### Day 2
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```dataviewjs
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let workout = [
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"Triceps overhead extension",
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"Biceps dumbbell curve",
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"Leg press - narrow stance",
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"Leg curl machine"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Upper pecs",
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"Lower pecs",
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"Side abs",
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"Abs",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Spine erectors",
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"Quads",
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"Hamstrings",
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"Glutes",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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dv.table(muscleGroups,
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dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups, group => ex[group])))
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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### Day 3
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```dataviewjs
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let workout = [
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"Bench press",
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"T-Bar row",
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"Deadlift",
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"Lateral dumbbell raise"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Upper pecs",
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"Lower pecs",
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"Side abs",
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"Abs",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Spine erectors",
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"Quads",
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"Hamstrings",
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"Glutes",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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dv.table(muscleGroups,
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dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups, group => ex[group])))
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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### Day 4
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```dataviewjs
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let workout = [
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"Face pull",
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"Rope lat pushdown",
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"Hip thrust",
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"Ab crunch machine"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Upper pecs",
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"Lower pecs",
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"Side abs",
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"Abs",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Spine erectors",
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"Quads",
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"Hamstrings",
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"Glutes",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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dv.table(muscleGroups,
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dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups, group => ex[group])))
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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### Once a week
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```dataviewjs
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let workout = [
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"Leg abduction machine",
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"Leg adduction machine",
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"Side ab machine"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Upper pecs",
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"Lower pecs",
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"Side abs",
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"Abs",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Spine erectors",
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"Quads",
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"Hamstrings",
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"Glutes",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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dv.table(muscleGroups,
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dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups, group => ex[group])))
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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### Total volume
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```dataviewjs
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let workout = [
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"Leg abduction machine",
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"Leg adduction machine",
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"Side ab machine",
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"Face pull",
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"Rope lat pushdown",
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"Hip thrust",
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"Ab crunch machine",
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"Bench press",
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"T-Bar row",
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"Deadlift",
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"Lateral dumbbell raise",
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"Triceps overhead extension",
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"Biceps dumbbell curve",
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"Leg press - narrow stance",
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"Leg curl machine",
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"Pullup",
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"Dip",
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"Barbell squat",
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"Barbell military press"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Upper pecs",
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"Lower pecs",
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"Side abs",
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"Abs",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Spine erectors",
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"Quads",
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"Hamstrings",
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"Glutes",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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