From 1a7e463f10c799c8e7d55d06709e961936582482 Mon Sep 17 00:00:00 2001
From: Ash <ash@ogle.fyi>
Date: Wed, 22 Apr 2026 16:01:54 +0000
Subject: [PATCH] fix workout layout + update weights per session feedback

---
 workout/2026-04-22.html | 594 +++++++++++++++++-----------------------
 1 file changed, 255 insertions(+), 339 deletions(-)

diff --git a/workout/2026-04-22.html b/workout/2026-04-22.html
index f593f99..167ed51 100644
--- a/workout/2026-04-22.html
+++ b/workout/2026-04-22.html
@@ -17,31 +17,6 @@
       padding: 40px 20px;
     }
     .container { max-width: 1200px; width: 100%; }
-    /* TV / Widescreen Layout: side-by-side */
-    @media (min-width: 1600px) {
-      .container {
-        max-width: 100%;
-        display: grid;
-        grid-template-columns: 1.4fr 1fr;
-        grid-template-rows: auto auto auto 1fr auto;
-        gap: 40px;
-        align-items: start;
-      }
-      .breadcrumb { grid-column: 1 / -1; }
-      h1 { grid-column: 1 / -1; font-size: 3.5rem; }
-      .date-header { grid-column: 1 / -1; font-size: 1.6rem; }
-      .day-badge { grid-column: 1 / -1; font-size: 1.3rem; }
-      .workout-column { grid-column: 1; }
-      .anatomy-column {
-        grid-column: 2;
-        grid-row: 4 / span 2;
-        position: sticky;
-        top: 40px;
-      }
-      .back-link { grid-column: 1 / -1; }
-      .anatomy-diagrams { grid-template-columns: 1fr; }
-      .diagram-container img { max-height: 45vh; }
-    }
     h1 { font-size: 1.8rem; margin-bottom: 4px; color: #f97316; }
     .breadcrumb { color: #666; margin-bottom: 24px; font-size: 0.85rem; }
     .breadcrumb a { color: #888; text-decoration: none; }
@@ -70,7 +45,7 @@
     .back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.85rem; margin-top: 32px; }
     .back-link:hover { color: #ff8c42; }
 
-    /* Anatomy Diagram Section */
+    /* Anatomy Section */
     .anatomy-section {
       background: rgba(255,255,255,0.04);
       border: 1px solid rgba(255,255,255,0.08);
@@ -78,97 +53,21 @@
       padding: 20px;
       margin-bottom: 24px;
     }
-    .anatomy-header {
-      display: flex;
-      justify-content: space-between;
-      align-items: center;
-      margin-bottom: 16px;
-      flex-wrap: wrap;
-      gap: 12px;
-    }
-    .anatomy-title {
-      font-size: 1rem;
-      color: #f97316;
-      font-weight: 600;
-    }
-    .anatomy-hint {
-      font-size: 0.8rem;
-      color: #666;
-    }
-    .anatomy-diagrams {
-      display: grid;
-      grid-template-columns: 1fr 1fr;
-      gap: 20px;
-      align-items: start;
-    }
-    .diagram-container {
-      background: #ffffff;
-      border-radius: 8px;
-      padding: 12px;
-      text-align: center;
-      position: relative;
-      transition: all 0.3s ease;
-      border: 2px solid transparent;
-    }
-    .diagram-container h3 {
-      font-size: 0.85rem;
-      color: #888;
-      margin-bottom: 12px;
-      text-transform: uppercase;
-      letter-spacing: 0.5px;
-    }
-    .diagram-container img {
-      width: auto;
-      max-width: 100%;
-      height: auto;
-      max-height: 550px;
-      object-fit: contain;
-      filter: none;
-      transition: filter 0.3s, transform 0.3s;
-      display: block;
-      margin: 0 auto;
-    }
-    .diagram-container.highlighted {
-      box-shadow: 0 0 25px rgba(249, 115, 22, 0.6);
-      border-color: rgba(249, 115, 22, 0.8);
-      transform: scale(1.02);
-    }
-    .diagram-container.highlighted img {
-      filter: brightness(1.05) contrast(1.05);
-    }
-    .muscle-label {
-      font-size: 0.75rem;
-      color: #aaa;
-      margin-top: 8px;
-      font-style: italic;
-    }
+    .anatomy-header { display: flex; justify-content: space-between; align-items: center; margin-bottom: 16px; flex-wrap: wrap; gap: 12px; }
+    .anatomy-title { font-size: 1rem; color: #f97316; font-weight: 600; }
+    .anatomy-hint { font-size: 0.8rem; color: #666; }
+    .anatomy-diagrams { display: grid; grid-template-columns: 1fr 1fr; gap: 20px; align-items: start; }
+    .diagram-container { background: #ffffff; border-radius: 8px; padding: 12px; text-align: center; border: 2px solid transparent; transition: all 0.3s ease; }
+    .diagram-container h3 { font-size: 0.85rem; color: #888; margin-bottom: 12px; text-transform: uppercase; letter-spacing: 0.5px; }
+    .diagram-container img { width: auto; max-width: 100%; height: auto; max-height: 550px; object-fit: contain; display: block; margin: 0 auto; }
+    .diagram-container.highlighted { box-shadow: 0 0 25px rgba(249, 115, 22, 0.6); border-color: rgba(249, 115, 22, 0.8); transform: scale(1.02); }
+    .muscle-label { font-size: 0.75rem; color: #aaa; margin-top: 8px; font-style: italic; }
 
-    /* Exercise muscle tags */
-    .exercise-muscles {
-      display: flex;
-      gap: 6px;
-      flex-wrap: wrap;
-      margin-top: 6px;
-    }
-    .muscle-tag {
-      font-size: 0.7rem;
-      padding: 3px 10px;
-      border-radius: 12px;
-      font-weight: 500;
-      cursor: pointer;
-      transition: all 0.2s;
-      border: 2px solid transparent;
-      user-select: none;
-    }
-    .muscle-tag:hover {
-      transform: scale(1.08);
-      filter: brightness(1.2);
-    }
-    .muscle-tag.active {
-      border-color: currentColor;
-      box-shadow: 0 0 12px currentColor;
-      transform: scale(1.1);
-    }
+    /* Muscle tags */
+    .exercise-muscles { display: flex; gap: 6px; flex-wrap: wrap; margin-top: 6px; }
+    .muscle-tag { font-size: 0.7rem; padding: 3px 10px; border-radius: 12px; font-weight: 500; cursor: pointer; transition: all 0.2s; border: 2px solid transparent; user-select: none; }
+    .muscle-tag:hover { transform: scale(1.08); filter: brightness(1.2); }
+    .muscle-tag.active { border-color: currentColor; box-shadow: 0 0 12px currentColor; transform: scale(1.1); }
     .muscle-tag.deltoid { background: rgba(100, 181, 246, 0.25); color: #64b5f6; }
     .muscle-tag.pectoralis { background: rgba(229, 115, 115, 0.25); color: #e57373; }
     .muscle-tag.trapezius { background: rgba(129, 199, 132, 0.25); color: #81c784; }
@@ -186,13 +85,34 @@
     .muscle-tag.erector-spinae { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
     .muscle-tag.core { background: rgba(186, 104, 200, 0.25); color: #ba68c8; }
     .muscle-tag.shoulders { background: rgba(100, 181, 246, 0.25); color: #64b5f6; }
+    .muscle-tag.forearms { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
 
     @media (max-width: 768px) {
-      .anatomy-diagrams {
-        grid-template-columns: 1fr;
-      }
+      .anatomy-diagrams { grid-template-columns: 1fr; }
     }
 
+    /* === WIDESCREEN: side-by-side layout === */
+    @media (min-width: 1400px) {
+      .container {
+        max-width: 100%;
+        display: grid;
+        grid-template-columns: 1.5fr 1fr;
+        grid-template-rows: auto auto auto 1fr auto;
+        gap: 40px;
+        align-items: start;
+      }
+      .breadcrumb { grid-column: 1 / -1; }
+      h1 { grid-column: 1 / -1; }
+      .date-header { grid-column: 1 / -1; }
+      .day-badge { grid-column: 1 / -1; }
+      .workout-column { grid-column: 1; grid-row: 4; }
+      .anatomy-column { grid-column: 2; grid-row: 4; position: sticky; top: 40px; }
+      .back-link { grid-column: 1 / -1; }
+      .anatomy-diagrams { grid-template-columns: 1fr; gap: 16px; }
+      .diagram-container img { max-height: 38vh; }
+    }
+
+    /* === TABLET / SMALL DESKTOP === */
     @media (min-width: 1200px) {
       body { padding: 60px 40px; }
       .container { max-width: 1400px; }
@@ -210,29 +130,31 @@
       .note { padding: 20px 24px; font-size: 1.1rem; }
       .section { margin-bottom: 48px; }
     }
-    /* TV Mode: very large text, full use of widescreen */
+
+    /* === TV MODE: very large text === */
     @media (min-width: 1600px) {
-      body { padding: 40px 60px; }
-      .container { max-width: 100%; gap: 50px; }
-      h1 { font-size: 4rem; margin-bottom: 8px; }
-      h2 { font-size: 2.4rem; margin-bottom: 20px; }
-      .date-header { font-size: 1.8rem; }
-      .day-badge { font-size: 1.4rem; padding: 8px 24px; border-radius: 24px; }
-      .table th { padding: 20px 28px; font-size: 1.4rem; }
-      .table td { padding: 20px 28px; font-size: 1.6rem; }
-      .exercise-name { font-size: 1.7rem; }
-      .reps, .weight { font-size: 1.4rem; }
-      .video-link { font-size: 1.3rem; }
-      .form-note { font-size: 1.3rem; }
-      .note { padding: 24px 28px; font-size: 1.3rem; margin-top: 24px; }
+      body { padding: 50px 60px; }
+      .container { gap: 60px; }
+      h1 { font-size: 3.5rem; margin-bottom: 8px; }
+      h2 { font-size: 2.2rem; margin-bottom: 20px; }
+      .date-header { font-size: 1.6rem; }
+      .day-badge { font-size: 1.3rem; padding: 8px 20px; border-radius: 20px; }
+      .table th { padding: 18px 24px; font-size: 1.3rem; }
+      .table td { padding: 18px 24px; font-size: 1.5rem; }
+      .exercise-name { font-size: 1.6rem; }
+      .reps, .weight { font-size: 1.3rem; }
+      .video-link { font-size: 1.2rem; }
+      .form-note { font-size: 1.2rem; }
+      .note { padding: 22px 26px; font-size: 1.2rem; margin-top: 20px; }
       .section { margin-bottom: 40px; }
-      .breadcrumb { font-size: 1.1rem; margin-bottom: 32px; }
-      .back-link { font-size: 1.2rem; margin-top: 40px; }
-      .anatomy-title { font-size: 1.5rem; }
-      .anatomy-hint { font-size: 1.1rem; }
-      .muscle-tag { font-size: 1rem; padding: 6px 14px; }
-      .muscle-label { font-size: 1rem; }
+      .breadcrumb { font-size: 1rem; margin-bottom: 28px; }
+      .back-link { font-size: 1.1rem; margin-top: 36px; }
+      .anatomy-title { font-size: 1.4rem; }
+      .anatomy-hint { font-size: 1rem; }
+      .muscle-tag { font-size: 0.95rem; padding: 5px 12px; }
+      .muscle-label { font-size: 0.95rem; }
     }
+
     @keyframes pulse { 0% { opacity: 0.6; } 50% { opacity: 1; } 100% { opacity: 0.6; } }
     .wake-locked { position: fixed; bottom: 20px; right: 20px; background: rgba(249, 115, 22, 0.9); color: white; padding: 8px 16px; border-radius: 20px; font-size: 0.85rem; animation: pulse 2s infinite; display: none; }
   </style>
@@ -244,218 +166,202 @@
     <div class="date-header">Wednesday, April 22, 2026</div>
     <div class="day-badge">Day B — Full-Body Circuit</div>
 
+    <!-- WORKOUT COLUMN -->
+    <div class="workout-column">
+
+      <div class="note" style="margin-bottom:24px;"><strong>🎉 New gear:</strong> BowFlex SelectTech 840 adjustable KB (up to 40 lbs) arrived. Current workout uses fixed weights — feel free to dial up on the KB moves.</div>
+
+      <!-- Main workout table -->
+      <div class="section">
+        <h2>Main Workout</h2>
+        <div class="table">
+          <table>
+            <thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Target Muscles</th><th>Form Video</th></tr></thead>
+            <tbody>
+              <tr>
+                <td>1</td>
+                <td class="exercise-name">KB Around the World</td>
+                <td class="reps">20 (10/dir)</td>
+                <td class="weight">25 lb KB → 35 lb</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag shoulders" data-muscle="shoulders">Shoulders</span>
+                    <span class="muscle-tag core" data-muscle="core">Core</span>
+                    <span class="muscle-tag forearms" data-muscle="forearms">Forearms</span>
+                  </div>
+                </td>
+                <td><a href="https://www.youtube.com/watch?v=CNZcc7Nadwk" class="video-link">▶ Video</a></td>
+              </tr>
+              <tr>
+                <td>2</td>
+                <td class="exercise-name">DB Lateral Raises</td>
+                <td class="reps">15</td>
+                <td class="weight">10 lb pair</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag deltoid" data-muscle="deltoid">Lateral Deltoid</span>
+                    <span class="muscle-tag trapezius" data-muscle="trapezius">Upper Trapezius</span>
+                  </div>
+                </td>
+                <td><a href="https://www.youtube.com/watch?v=Y29xKcze8Ik" class="video-link">▶ Video</a></td>
+              </tr>
+              <tr>
+                <td>3</td>
+                <td class="exercise-name">KB Sumo Deadlift</td>
+                <td class="reps">10</td>
+                <td class="weight">35 lb KB</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag glutes" data-muscle="glutes">Glutes</span>
+                    <span class="muscle-tag quadriceps" data-muscle="quadriceps">Quadriceps</span>
+                    <span class="muscle-tag hamstrings" data-muscle="hamstrings">Hamstrings</span>
+                    <span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
+                  </div>
+                </td>
+                <td class="form-note">adductors & hip rotators also active</td>
+              </tr>
+              <tr>
+                <td>4</td>
+                <td class="exercise-name">DB Biceps Curls</td>
+                <td class="reps">10</td>
+                <td class="weight">12 lb pair</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag biceps" data-muscle="biceps">Biceps Brachii</span>
+                    <span class="muscle-tag forearms" data-muscle="forearms">Forearms</span>
+                  </div>
+                </td>
+                <td class="form-note">pain around elbows — drop weight if needed, check form with Christo</td>
+              </tr>
+              <tr>
+                <td>5</td>
+                <td class="exercise-name">Push-ups</td>
+                <td class="reps">15</td>
+                <td class="weight">bodyweight</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag pectoralis" data-muscle="pectoralis">Pectoralis Major</span>
+                    <span class="muscle-tag deltoid" data-muscle="deltoid">Anterior Deltoid</span>
+                    <span class="muscle-tag triceps" data-muscle="triceps">Triceps</span>
+                  </div>
+                </td>
+                <td class="form-note">full form — take breaks between sets as needed</td>
+              </tr>
+              <tr>
+                <td>6</td>
+                <td class="exercise-name">DB Glute Bridge</td>
+                <td class="reps">12</td>
+                <td class="weight">15 lb on hips → 20 lb</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag glutes" data-muscle="glutes">Glutes</span>
+                    <span class="muscle-tag hamstrings" data-muscle="hamstrings">Hamstrings</span>
+                    <span class="muscle-tag core" data-muscle="core">Core</span>
+                  </div>
+                </td>
+                <td class="form-note">lie on floor, feet flat, press hips up. Slow & controlled.</td>
+              </tr>
+            </tbody>
+          </table>
+        </div>
+        <div class="note"><strong>Structure:</strong> 3 rounds, 60-90s rest between rounds</div>
+      </div>
+
+      <!-- Core Finisher -->
+      <div class="section">
+        <h2>Core Finisher</h2>
+        <div class="table">
+          <table>
+            <thead><tr><th>#</th><th>Exercise</th><th>Reps/Time</th><th>Weight</th><th>Target Muscles</th><th>Form Video</th></tr></thead>
+            <tbody>
+              <tr>
+                <td>1</td>
+                <td class="exercise-name">Dead Bugs</td>
+                <td class="reps">10/side</td>
+                <td class="weight">bodyweight</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
+                    <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
+                  </div>
+                </td>
+                <td><a href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" class="video-link">▶ Video</a></td>
+              </tr>
+              <tr>
+                <td>2</td>
+                <td class="exercise-name">Russian Twists</td>
+                <td class="reps">20 total (10/side)</td>
+                <td class="weight">10 lb DB</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
+                    <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
+                  </div>
+                </td>
+                <td><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" class="video-link">▶ Video</a></td>
+              </tr>
+              <tr>
+                <td>3</td>
+                <td class="exercise-name">Plank Hold</td>
+                <td class="reps">30-45s</td>
+                <td class="weight">bodyweight</td>
+                <td>
+                  <div class="exercise-muscles">
+                    <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
+                    <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
+                    <span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
+                  </div>
+                </td>
+                <td><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" class="video-link">▶ Video</a></td>
+              </tr>
+            </tbody>
+          </table>
+        </div>
+        <div class="note"><strong>Structure:</strong> 2 rounds, minimal rest between exercises. No rest between exercises — just move through them.</div>
+      </div>
+
+      <a href="index.html" class="back-link">← Back to workout list</a>
     </div> <!-- /workout-column -->
 
-    <!-- Anatomy column: sticks on the right on widescreen -->
+    <!-- ANATOMY COLUMN (sticky on widescreen) -->
     <div class="anatomy-column">
-    <!-- Anatomy Reference Section -->
-    <div class="section anatomy-section">
-      <div class="anatomy-header">
-        <div class="anatomy-title">📚 Muscle Anatomy Reference (Gray's Anatomy)</div>
-        <div class="anatomy-hint">Click muscle names below to locate on diagrams</div>
-      </div>
-      <div class="anatomy-diagrams">
-        <div class="diagram-container" id="diagram-anterior">
-          <h3>Anterior (Front)</h3>
-          <img src="workout/muscles-anterior-labeled.png" alt="Labeled anterior muscle diagram from Gray's Anatomy">
-          <div class="muscle-label">Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.</div>
+      <div class="section anatomy-section">
+        <div class="anatomy-header">
+          <div class="anatomy-title">📚 Muscle Anatomy Reference (Gray's Anatomy)</div>
+          <div class="anatomy-hint">Click muscle names below to locate on diagrams</div>
         </div>
-        <div class="diagram-container" id="diagram-posterior">
-          <h3>Posterior (Back)</h3>
-          <img src="workout/muscles-posterior-labeled.png" alt="Labeled posterior muscle diagram from Gray's Anatomy">
-          <div class="muscle-label">Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.</div>
+        <div class="anatomy-diagrams">
+          <div class="diagram-container" id="diagram-anterior">
+            <h3>Anterior (Front)</h3>
+            <img src="workout/muscles-anterior-labeled.png" alt="Labeled anterior muscle diagram from Gray's Anatomy">
+            <div class="muscle-label">Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.</div>
+          </div>
+          <div class="diagram-container" id="diagram-posterior">
+            <h3>Posterior (Back)</h3>
+            <img src="workout/muscles-posterior-labeled.png" alt="Labeled posterior muscle diagram from Gray's Anatomy">
+            <div class="muscle-label">Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.</div>
+          </div>
         </div>
       </div>
-    </div>
     </div> <!-- /anatomy-column -->
 
-    <a href="index.html" class="back-link">← Back to workout list</a>
-  </div>
-
-    <div class="note" style="margin-bottom:24px;"><strong>🎉 New gear:</strong> BowFlex SelectTech 840 adjustable KB (up to 40 lbs) arrived. Current workout uses fixed weights — feel free to dial up on the KB moves.</div>
-
-    <!-- Workout columns wrapper for widescreen -->
-    <div class="workout-column">
-    <!-- Main workout table -->
-    <div class="section">
-      <h2>Main Workout</h2>
-      <div class="table">
-        <table>
-          <thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Target Muscles</th><th>Form Video</th></tr></thead>
-          <tbody>
-            <tr>
-              <td>1</td>
-              <td class="exercise-name">KB Around the World</td>
-              <td class="reps">20 (10/dir)</td>
-              <td class="weight">20 lb KB</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag shoulders" data-muscle="shoulders">Shoulders</span>
-                  <span class="muscle-tag core" data-muscle="core">Core</span>
-                  <span class="muscle-tag forearms" data-muscle="forearms">Forearms</span>
-                </div>
-              </td>
-              <td><a href="https://www.youtube.com/watch?v=CNZcc7Nadwk" class="video-link">▶ Video</a></td>
-            </tr>
-            <tr>
-              <td>2</td>
-              <td class="exercise-name">DB Lateral Raises</td>
-              <td class="reps">15</td>
-              <td class="weight">5 lb pair → 10 lb</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag deltoid" data-muscle="deltoid">Lateral Deltoid</span>
-                  <span class="muscle-tag trapezius" data-muscle="trapezius">Upper Trapezius</span>
-                </div>
-              </td>
-              <td><a href="https://www.youtube.com/watch?v=Y29xKcze8Ik" class="video-link">▶ Video</a></td>
-            </tr>
-            <tr>
-              <td>3</td>
-              <td class="exercise-name">KB Sumo Deadlift</td>
-              <td class="reps">10</td>
-              <td class="weight">25 lb KB</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag glutes" data-muscle="glutes">Glutes</span>
-                  <span class="muscle-tag quadriceps" data-muscle="quadriceps">Quadriceps</span>
-                  <span class="muscle-tag hamstrings" data-muscle="hamstrings">Hamstrings</span>
-                  <span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
-                </div>
-              </td>
-              <td><a href="https://www.youtube.com/watch?v=CQ4Jkm-yKnw" class="video-link">▶ Video</a></td>
-            </tr>
-            <tr>
-              <td>4</td>
-              <td class="exercise-name">DB Biceps Curls</td>
-              <td class="reps">10</td>
-              <td class="weight">10 lb pair → 12 lb</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag biceps" data-muscle="biceps">Biceps Brachii</span>
-                  <span class="muscle-tag forearms" data-muscle="forearms">Forearms</span>
-                </div>
-              </td>
-              <td class="form-note">standard curl form</td>
-            </tr>
-            <tr>
-              <td>5</td>
-              <td class="exercise-name">Push-ups (on knees)</td>
-              <td class="reps">15</td>
-              <td class="weight">bodyweight</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag pectoralis" data-muscle="pectoralis">Pectoralis Major</span>
-                  <span class="muscle-tag deltoid" data-muscle="deltoid">Anterior Deltoid</span>
-                  <span class="muscle-tag triceps" data-muscle="triceps">Triceps</span>
-                </div>
-              </td>
-              <td class="form-note">progress to full push-ups</td>
-            </tr>
-            <tr>
-              <td>6</td>
-              <td class="exercise-name">DB Glute Bridge</td>
-              <td class="reps">12</td>
-              <td class="weight">15 lb on hips</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag glutes" data-muscle="glutes">Glutes</span>
-                  <span class="muscle-tag hamstrings" data-muscle="hamstrings">Hamstrings</span>
-                  <span class="muscle-tag core" data-muscle="core">Core</span>
-                </div>
-              </td>
-              <td class="form-note">lie on floor, feet flat, press hips up</td>
-            </tr>
-          </tbody>
-        </table>
-      </div>
-      <div class="note"><strong>Structure:</strong> 3 rounds, 60-90s rest between rounds</div>
-    </div>
-
-    <!-- Core Finisher -->
-    <div class="section">
-      <h2>Core Finisher</h2>
-      <div class="table">
-        <table>
-          <thead><tr><th>#</th><th>Exercise</th><th>Reps/Time</th><th>Weight</th><th>Target Muscles</th><th>Form Video</th></tr></thead>
-          <tbody>
-            <tr>
-              <td>1</td>
-              <td class="exercise-name">Dead Bugs</td>
-              <td class="reps">10/side</td>
-              <td class="weight">bodyweight</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
-                  <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
-                </div>
-              </td>
-              <td><a href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" class="video-link">▶ Video</a></td>
-            </tr>
-            <tr>
-              <td>2</td>
-              <td class="exercise-name">Russian Twists</td>
-              <td class="reps">20 total</td>
-              <td class="weight">8 lb KB or 10 lb DB</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
-                  <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
-                </div>
-              </td>
-              <td><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" class="video-link">▶ Video</a></td>
-            </tr>
-            <tr>
-              <td>3</td>
-              <td class="exercise-name">Plank Hold</td>
-              <td class="reps">30-45s</td>
-              <td class="weight">bodyweight</td>
-              <td>
-                <div class="exercise-muscles">
-                  <span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
-                  <span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
-                  <span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
-                </div>
-              </td>
-              <td><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" class="video-link">▶ Video</a></td>
-            </tr>
-          </tbody>
-        </table>
-      </div>
-      <div class="note"><strong>Structure:</strong> 2 rounds, minimal rest between exercises. No rest between exercises — just move through them.</div>
-    </div>
-
-    <a href="index.html" class="back-link">← Back to workout list</a>
   </div>
 
   <div class="wake-locked" id="wakeLockStatus">Screen locked for workout</div>
 
   <script>
-    // Muscle tag click handler - highlights diagrams when you click a muscle name
+    // Muscle tag click handler
     document.querySelectorAll('.muscle-tag').forEach(tag => {
       tag.addEventListener('click', function(e) {
         e.preventDefault();
-        // Remove active class from all tags
         document.querySelectorAll('.muscle-tag').forEach(t => t.classList.remove('active'));
-        // Add active class to clicked tag
         this.classList.add('active');
-        // Highlight both diagram containers
         document.querySelectorAll('.diagram-container').forEach(container => {
           container.classList.add('highlighted');
         });
-        // Get muscle name for logging
-        const muscleName = this.textContent;
-        console.log('🔬 Muscle selected:', muscleName);
-        // Smooth scroll to anatomy section
-        document.querySelector('.anatomy-section').scrollIntoView({ 
-          behavior: 'smooth', 
-          block: 'center' 
-        });
-        // Remove highlight after 3 seconds
+        document.querySelector('.anatomy-section').scrollIntoView({ behavior: 'smooth', block: 'center' });
         setTimeout(() => {
-          document.querySelectorAll('.diagram-container').forEach(container => {
-            container.classList.remove('highlighted');
-          });
+          document.querySelectorAll('.diagram-container').forEach(c => c.classList.remove('highlighted'));
           this.classList.remove('active');
         }, 3000);
       });
@@ -477,16 +383,26 @@
         status.style.background = 'rgba(100, 100, 100, 0.9)';
       }
     }
-    if ('wakeLock' in navigator) {
-      const btn = document.createElement('button');
-      btn.textContent = '🔒 Lock Screen';
-      btn.style.cssText = 'position:fixed;bottom:20px;left:20px;background:#f97316;color:white;border:none;padding:8px 16px;border-radius:20px;font-size:0.85rem;cursor:pointer;z-index:1000;';
-      btn.addEventListener('click', requestWakeLock);
-      document.body.appendChild(btn);
-      document.addEventListener('visibilitychange', async () => {
-        if (wakeLock !== null && document.visibilityState === 'visible') await requestWakeLock();
-      });
-    }
+
+    const btn = document.createElement('button');
+    btn.textContent = '🔒 Lock Screen';
+    btn.style.cssText = 'position:fixed;bottom:20px;left:20px;background:#f97316;color:white;border:none;padding:10px 20px;border-radius:24px;font-size:1rem;cursor:pointer;z-index:1000;';
+    btn.addEventListener('click', () => {
+      if ('wakeLock' in navigator) {
+        requestWakeLock();
+      } else {
+        const status = document.getElementById('wakeLockStatus');
+        status.style.display = 'block';
+        status.textContent = '🔒 Screen locked (fullscreen)';
+        status.style.background = 'rgba(249, 115, 22, 0.9)';
+        document.documentElement.requestFullscreen?.();
+      }
+    });
+    document.body.appendChild(btn);
+
+    document.addEventListener('visibilitychange', async () => {
+      if (wakeLock !== null && document.visibilityState === 'visible') await requestWakeLock();
+    });
   </script>
 </body>
 </html>