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workout: Add Day A card for Apr 6

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Ash
2026-04-06 07:55:24 -07:00
parent 14cacfe8d3
commit 6d58ad10a1
2 changed files with 133 additions and 13 deletions
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workout/2026-04-06.html
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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Day A — 2026-04-06 — Ash Pages</title>
<style>
* { box-sizing: border-box; margin: 0; padding: 0; }
body {
font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
background: #0f0f0f;
color: #e0e0e0;
min-height: 100vh;
display: flex;
justify-content: center;
padding: 40px 20px;
}
.container { max-width: 600px; width: 100%; }
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; }
.breadcrumb a:hover { color: #f97316; }
.meta { color: #888; margin-bottom: 32px; font-size: 0.9rem; }
.section-title { color: #f97316; font-size: 1.1rem; margin: 24px 0 12px 0; font-weight: 600; }
.exercise {
background: rgba(255,255,255,0.04);
border: 1px solid rgba(255,255,255,0.08);
border-radius: 12px;
padding: 16px 20px;
margin-bottom: 8px;
display: flex;
justify-content: space-between;
align-items: center;
}
.exercise .name { color: #e0e0e0; font-weight: 500; }
.exercise .name a { color: #e0e0e0; text-decoration: none; }
.exercise .name a:hover { color: #f97316; }
.exercise .details { color: #888; font-size: 0.85rem; text-align: right; }
.exercise .weight { color: #22c55e; font-weight: 500; }
.note {
background: rgba(234,179,8,0.1);
border: 1px solid rgba(234,179,8,0.3);
border-radius: 8px;
padding: 12px 16px;
margin: 16px 0;
color: #fcd34d;
font-size: 0.9rem;
}
.core-section {
background: rgba(249,115,22,0.08);
border: 1px solid rgba(249,115,22,0.2);
border-radius: 12px;
padding: 20px;
margin-top: 24px;
}
.core-section h2 { color: #f97316; font-size: 1rem; margin-bottom: 12px; }
</style>
</head>
<body>
<div class="container">
<p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="./">Workouts</a> /</p>
<h1>💪 Day A</h1>
<p class="meta">Sunday, April 6, 2026 · Upper/Lower Focus</p>
<p style="color:#888; margin-bottom:16px;">3 rounds, 60-90s rest between rounds</p>
<div class="section-title">Warmup</div>
<p style="color:#666; margin-bottom:16px;">5 min treadmill walk + arm circles + hip circles</p>
<div class="section-title">Main Circuit</div>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=bDCeXbMJVNs" target="_blank">KB Swings (two-arm)</a></div>
<div class="details"><span class="weight">20 lb</span> · 10 reps</div>
</div>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=FSYrZjBikqs" target="_blank">Bench DB Press</a></div>
<div class="details"><span class="weight">10 lb pair</span> · 15 reps</div>
</div>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=aNDUbH_Uv4g" target="_blank">Goblet Squats</a></div>
<div class="details"><span class="weight">20 lb</span> · 15 reps</div>
</div>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=M2rwvNhTOu0" target="_blank">Overhead DB Press</a></div>
<div class="details"><span class="weight">10 lb pair</span> · 10 reps</div>
</div>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=KRN38chlkds" target="_blank">One-arm Rows</a></div>
<div class="details"><span class="weight">12 lb</span> · 10/side</div>
</div>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=Y29xKcze8Ik" target="_blank">DB Lunges</a></div>
<div class="details"><span class="weight">bodyweight</span> · 6/leg</div>
</div>
<div class="core-section">
<h2>🔥 Core Finisher</h2>
<p style="color:#888; font-size:0.85rem; margin-bottom:12px;">2 rounds, minimal rest between exercises</p>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=jX2GQ100YY4" target="_blank">Dead Bugs</a></div>
<div class="details"><span class="weight">bodyweight</span> · 10/side</div>
</div>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" target="_blank">Russian Twists</a></div>
<div class="details"><span class="weight">10 lb</span> · 20 total</div>
</div>
<div class="exercise">
<div class="name"><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" target="_blank">Plank Hold</a></div>
<div class="details"><span class="weight">bodyweight</span> · 30-45s</div>
</div>
</div>
<div class="note">
⚠️ <strong>Elbow watch:</strong> Avoid full lockout on pressing/pulling. Keep slight bend at bottom of curls.
</div>
</div>
</body>
</html>
workout/index.html
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@@ -20,15 +20,6 @@
.breadcrumb { color: #666; margin-bottom: 24px; font-size: 0.85rem; }
.breadcrumb a { color: #888; text-decoration: none; }
.breadcrumb a:hover { color: #f97316; }
.empty {
color: #555;
text-align: center;
padding: 48px 20px;
background: rgba(255,255,255,0.03);
border-radius: 12px;
border: 1px dashed rgba(255,255,255,0.1);
}
.empty .icon { font-size: 2rem; margin-bottom: 12px; }
.card {
background: rgba(255,255,255,0.04);
border: 1px solid rgba(255,255,255,0.08);
@@ -52,10 +43,11 @@
<h1>💪 Workouts</h1>
<p style="color:#888; margin-bottom:24px;">KB+DB Circuit — 3x/week, A/B/C rotation</p>
<div class="empty">
<div class="icon">🏋️</div>
<p>No workout cards yet.<br>First one drops next session.</p>
</div>
<a href="2026-04-06.html" class="card">
<span class="date">Apr 6</span>
<span class="session">Day A · Upper/Lower</span>
</a>
</div>
</body>
</html>