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fix workout layout + update weights per session feedback

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Ash
2026-04-22 16:01:54 +00:00
parent 6fd7f25fcb
commit 1a7e463f10
1 changed files with 255 additions and 339 deletions
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workout/2026-04-22.html
+116 -200
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@@ -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>
@@ -244,38 +166,11 @@
<div class="date-header">Wednesday, April 22, 2026</div>
<div class="day-badge">Day B — Full-Body Circuit</div>
</div> <!-- /workout-column -->
<!-- Anatomy column: sticks on the right 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>
<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> <!-- /anatomy-column -->
<a href="index.html" class="back-link">← Back to workout list</a>
</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>
<!-- Workout columns wrapper for widescreen -->
<div class="workout-column">
<!-- Main workout table -->
<div class="section">
<h2>Main Workout</h2>
@@ -287,7 +182,7 @@
<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 class="weight">25 lb KB → 35 lb</td>
<td>
<div class="exercise-muscles">
<span class="muscle-tag shoulders" data-muscle="shoulders">Shoulders</span>
@@ -301,7 +196,7 @@
<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 class="weight">10 lb pair</td>
<td>
<div class="exercise-muscles">
<span class="muscle-tag deltoid" data-muscle="deltoid">Lateral Deltoid</span>
@@ -314,7 +209,7 @@
<td>3</td>
<td class="exercise-name">KB Sumo Deadlift</td>
<td class="reps">10</td>
<td class="weight">25 lb KB</td>
<td class="weight">35 lb KB</td>
<td>
<div class="exercise-muscles">
<span class="muscle-tag glutes" data-muscle="glutes">Glutes</span>
@@ -323,24 +218,24 @@
<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>
<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">10 lb pair → 12 lb</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">standard curl form</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 (on knees)</td>
<td class="exercise-name">Push-ups</td>
<td class="reps">15</td>
<td class="weight">bodyweight</td>
<td>
@@ -350,13 +245,13 @@
<span class="muscle-tag triceps" data-muscle="triceps">Triceps</span>
</div>
</td>
<td class="form-note">progress to full push-ups</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</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>
@@ -364,7 +259,7 @@
<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>
<td class="form-note">lie on floor, feet flat, press hips up. Slow & controlled.</td>
</tr>
</tbody>
</table>
@@ -395,8 +290,8 @@
<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 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>
@@ -426,36 +321,47 @@
</div>
<a href="index.html" class="back-link">← Back to workout list</a>
</div> <!-- /workout-column -->
<!-- ANATOMY COLUMN (sticky on widescreen) -->
<div class="anatomy-column">
<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>
<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> <!-- /anatomy-column -->
</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);
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>