diff --git a/workout/2026-04-29.html b/workout/2026-04-29.html index 18f8f3d..864e8cc 100644 --- a/workout/2026-04-29.html +++ b/workout/2026-04-29.html @@ -7,143 +7,67 @@ Workout: Day B โ€” 2026-04-29 -
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Ash Pages / Workouts /

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๐Ÿ’ช Workout Day B

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Wednesday, April 29, 2026
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Day B โ€” Full-Body Circuit
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๐Ÿ“š Muscle Anatomy Reference
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Click muscle names below to locate on diagrams
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Ash Pages / Workouts /

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๐Ÿ’ช Workout Day B

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Wednesday, April 29, 2026
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Day B โ€” Full-Body Circuit
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Anterior (Front)

- Labeled anterior muscle diagram -
Deltoid ยท Pectoralis major ยท Biceps ยท Rectus abdominis ยท Quadriceps ยท etc.
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Posterior (Back)

- Labeled posterior muscle diagram -
Trapezius ยท Latissimus dorsi ยท Triceps ยท Erector spinae ยท Hamstrings ยท Gastrocnemius ยท etc.
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๐Ÿ”ฅ Warmup

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5 min treadmill walk + arm circles + hip circles
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Main Workout

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#ExerciseRepsWeightMuscles
1KB Around the World8/side35 lb KB
DeltsCoreForearms
2DB Lateral Raises1210 lb pair
DeltsSerratus
3KB Sumo Deadlift1235 lb KB
GlutesHamstringsQuads
4DB Biceps Curls1212 lb pair
BicepsForearms
5Push-ups15bodyweight
PecsDeltsTriceps
6DB Glute Bridge1520 lb pair
GlutesHamstringsErector Spinae
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Structure: 3 rounds, 60โ€“90s rest between rounds. Elbow note: Watch form on biceps curls โ€” don't push through sharp pain.
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๐Ÿงฑ Core Finisher

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#ExerciseReps/TimeWeightMuscles
1Dead Bugs10/sidebodyweight
AbsCore
2Russian Twists20 total12 lb KB or DB
ObliquesAbs
3Plank Hold30โ€“45sbodyweight
AbsCore
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Structure: 2 rounds, minimal rest. No rest between exercises โ€” move through them.
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+ + โ† Back to all workouts
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๐Ÿ”ฅ Warmup

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5 min treadmill walk + arm circles + hip circles
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Main Workout

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#ExerciseRepsWeightTarget MusclesForm
1KB Around the World8/side35 lb KB -
- Delts - Core - Forearms -
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2DB Lateral Raises1210 lb pair -
- Delts - Serratus -
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3KB Sumo Deadlift1235 lb KB -
- Glutes - Hamstrings - Quads -
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4DB Biceps Curls1212 lb pair -
- Biceps - Forearms -
- 		Video
5Push-ups15bodyweight -
- Pecs - Delts - Triceps -
- 		Video
6DB Glute Bridge1520 lb pair -
- Glutes - Hamstrings - Erector Spinae -
- 		Video
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๐Ÿ“š 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, 60โ€“90s rest between rounds. Elbow note: Watch form on biceps curls โ€” don't push through sharp pain.
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๐Ÿงฑ Core Finisher

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#ExerciseReps/TimeWeightTarget MusclesForm
1Dead Bugs10/sidebodyweight -
- Abs - Core -
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2Russian Twists20 total12 lb KB or DB -
- Obliques - Abs -
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3Plank Hold30โ€“45sbodyweight -
- Abs - Core -
- 		Video
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Structure: 2 rounds, minimal rest. Move through exercises without resting between them.
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- - โ† Back to all workouts
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Screen locked for workout
+ - \ No newline at end of file + diff --git a/workout/template-with-anatomy.html b/workout/template-with-anatomy.html deleted file mode 100644 index 4688838..0000000 --- a/workout/template-with-anatomy.html +++ /dev/null @@ -1,409 +0,0 @@ - - - - - - - Workout Card with Labeled Anatomy โ€” Ash Pages - - - -
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Ash Pages / Workouts /

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๐Ÿ’ช Day A โ€” with Labeled Anatomy

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[Date]
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Day A โ€” Upper/Lower Focus
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๐Ÿ“š Muscle Anatomy Reference (Gray's Anatomy)
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Click muscle names below to locate on diagrams
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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 circles + hip circles
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Main Workout

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#ExerciseRepsWeightTarget MusclesForm Video
1KB Swings (two-arm)1020 lb KB -
- Glutes - Hamstrings - Erector Spinae -
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2Bench DB Press1510 lb pair -
- Pectoralis Major - Anterior Deltoid - Triceps -
- 		Video
3Goblet Squats1520 lb KB -
- Quadriceps - Glutes - Rectus Abdominis -
- 		Video
4Overhead DB Press1010 lb pair -
- Deltoids - Triceps - Upper Trapezius -
- 		Video
5One-arm Rows10/side12 lb -
- Latissimus Dorsi - Rhomboids - Biceps -
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6DB Lunges6/leg10 lb pair -
- Quadriceps - Glutes - Hamstrings -
- 		bodyweight to start, add DBs week 2+
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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 total10 lb DB -
- Obliques - Rectus Abdominis -
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3Plank30-60sbodyweight -
- Rectus Abdominis - Obliques - Erector Spinae -
- 		Video
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Structure: 2-3 rounds, minimal rest
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- - โ† Back to all workouts -
- - - - diff --git a/workout/template-with-muscles.html b/workout/template-with-muscles.html deleted file mode 100644 index 0e51514..0000000 --- a/workout/template-with-muscles.html +++ /dev/null @@ -1,387 +0,0 @@ - - - - - - - Workout Card Template โ€” Ash Pages - - - -
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Ash Pages / Workouts /

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๐Ÿ’ช Day A โ€” Template

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[Date]
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Day A โ€” Upper/Lower Focus
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Target Muscles

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ANTERIOR (Front)

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POSTERIOR (Back)

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Chest
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Back
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Shoulders
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Arms
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Core
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Legs
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Warmup

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5 min treadmill walk + arm circles + hip circles
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Main Workout

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#ExerciseRepsWeightMusclesForm Video
1KB Swings (two-arm)1020 lb KB -
- Legs - Core -
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2Bench DB Press1510 lb pair -
- Chest - Shoulders - Arms -
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3Goblet Squats1520 lb KB -
- Legs - Core -
- 		Video
4Overhead DB Press1010 lb pair -
- Shoulders - Arms -
- 		Video
5One-arm Rows10/side12 lb -
- Back - Arms -
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6DB Lunges6/leg10 lb pair -
- Legs -
- 		bodyweight to start, add DBs week 2+
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Structure: 3 rounds, 60-90s rest between rounds
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Core Finisher

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#ExerciseReps/TimeWeightMusclesForm Video
1Dead Bugs10/sidebodyweight -
- Core -
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2Russian Twists20 total10 lb DB -
- Core -
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3Plank30-60sbodyweight -
- Core -
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Structure: 2-3 rounds, minimal rest
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- - โ† Back to all workouts -
- - diff --git a/workout/template.html b/workout/template.html new file mode 100644 index 0000000..e9d099e --- /dev/null +++ b/workout/template.html @@ -0,0 +1,304 @@ + + + + + + + + Workout: Day X โ€” DATE + + + +
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Ash Pages / Workouts /

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๐Ÿ’ช Workout Day X

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DATE_HERE
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Day X โ€” DESCRIPTION
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๐Ÿ”ฅ Warmup

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5 min treadmill walk + arm circles + hip circles
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Main Workout

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#ExerciseRepsWeightMuscles
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Structure: 3 rounds, 60โ€“90s rest
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+ +
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๐Ÿงฑ Core Finisher

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+ + + + + + + + + + + + + + + + + + + + + + + + + +
#ExerciseReps/TimeWeightMuscles
1Dead Bugs10/sidebodyweight
AbsCore
2Russian Twists20 total12 lb KB or DB
ObliquesAbs
3Plank Hold30โ€“45sbodyweight
AbsCore
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Structure: 2 rounds, minimal rest. No rest between exercises.
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+ + โ† Back to all workouts +
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๐Ÿ“š Muscle Reference
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Anterior (Front)

+ Anterior muscles +
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Posterior (Back)

+ Posterior muscles +
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Screen locked for workout
+ + + + \ No newline at end of file