From 555fa092c7f296a5eec69aa3105f00ea99f09e7f Mon Sep 17 00:00:00 2001 From: Ash Date: Fri, 24 Apr 2026 15:28:48 +0000 Subject: [PATCH] =?UTF-8?q?workout:=20fix=20Day=20C=20card=20for=202026-04?= =?UTF-8?q?-24=20=E2=80=94=20sidebar=20layout?= MIME-Version: 1.0 Content-Type: text/plain; charset=UTF-8 Content-Transfer-Encoding: 8bit --- workout/2026-04-24.html | 717 ++++++++++++++++++++-------------------- 1 file changed, 350 insertions(+), 367 deletions(-) diff --git a/workout/2026-04-24.html b/workout/2026-04-24.html index 5570b3e..b745801 100644 --- a/workout/2026-04-24.html +++ b/workout/2026-04-24.html @@ -4,146 +4,81 @@ - Day C — Dynamic Full-Body — Apr 24, 2026 + Workout: Day C — 2026-04-24 -
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Ash Pages / Workouts /

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💪 Day C — Dynamic Full-Body

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Friday, April 24, 2026
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Day C — Dynamic Full-Body
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📚 Muscle Anatomy Reference (Gray's Anatomy)
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Click muscle names below to locate on diagrams
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Ash Pages / Workouts /

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💪 Day C — Dynamic Full-Body

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Friday, April 24, 2026
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Day C — Dynamic Full-Body
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Anterior (Front)

- Labeled anterior muscle diagram from Gray's Anatomy -
Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.
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Posterior (Back)

- Labeled posterior muscle diagram from Gray's Anatomy -
Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.
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Warmup

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5 min treadmill walk + arm swings + bodyweight squats
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Main Workout

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#ExerciseRepsWeightMuscles
1Farmer's Walk20 steps15 lb pair or KBs +
+ Upper Trapezius + Deltoids + Erector Spinae +
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2H2L Chop (wood chop)10/side20 lb KB +
+ Obliques + Serratus Anterior + Deltoids +
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3DB Push Press1010 lb pair → 15 lb +
+ Deltoids + Triceps + Quadriceps +
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4DB Rear Delt Flies105 lb pair → 10 lb +
+ Rear Deltoid + Rhomboids + Middle Trapezius +
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5DB Hammer Curls1510 lb pair → 12 lb +
+ Biceps Brachialis + Brachioradialis +
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6Calf Raises (1-leg)20 (10/leg)bodyweight or hold KB +
+ Gastrocnemius +
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Structure: 3 rounds, 60-90s rest between rounds
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Core Finisher

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#ExerciseReps/TimeWeightMuscles
1Dead Bugs10/sidebodyweight +
+ Rectus Abdominis + Obliques +
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2Russian Twists20 total8 lb KB or 10 lb DB +
+ Obliques + Rectus Abdominis +
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3Plank Hold30-45sbodyweight +
+ Rectus Abdominis + Obliques + Erector Spinae +
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Structure: 2 rounds, minimal rest between exercises and rounds
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+ + ← Back to all workouts
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Warmup

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5 min treadmill walk + arm swings + bodyweight squats
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Main Workout

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#ExerciseRepsWeightTarget MusclesForm Video
1Farmer's Walk20 steps15 lb pair or KBs -
- Upper Trapezius - Deltoids - Erector Spinae -
- 		Video
2H2L Chop (wood chop)10/side20 lb KB -
- Obliques - Serratus Anterior - Deltoids -
- 		Video
3DB Push Press1010 lb pair → 15 lb -
- Deltoids - Triceps - Quadriceps -
- 		Video
4DB Rear Delt Flies105 lb pair → 10 lb -
- Rear Deltoid - Rhomboids - Middle Trapezius -
- 		Video
5DB Hammer Curls1510 lb pair → 12 lb -
- Biceps Brachialis - Brachioradialis -
- 		palms face each other, no swing
6Calf Raises (1-leg)20 (10/leg)bodyweight or hold KB -
- Gastrocnemius -
- 		step edge or flat floor
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📚 Muscle Reference
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Anterior (Front)

+ Anterior muscles +
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Posterior (Back)

+ Posterior muscles +
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Structure: 3 rounds, 60-90s rest between rounds
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Core Finisher

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#ExerciseReps/TimeWeightTarget MusclesForm Video
1Dead Bugs10/sidebodyweight -
- Rectus Abdominis - Obliques -
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2Russian Twists20 total8 lb KB or 10 lb DB -
- Obliques - Rectus Abdominis -
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3Plank Hold30-45sbodyweight -
- Rectus Abdominis - Obliques - Erector Spinae -
- 		Video
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Structure: 2 rounds, minimal rest between exercises and rounds. No rest between exercises — just move through them.
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- - ← Back to all workouts
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Screen locked for workout
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