From 91edd825dbbee61104cc72536e09dbcccf77072a Mon Sep 17 00:00:00 2001 From: Ash Date: Wed, 22 Apr 2026 16:08:19 +0000 Subject: [PATCH] fixed sidebar layout: diagrams always visible, exercise names link to videos, smaller text --- workout/2026-04-22.html | 612 ++++++++++++++++++++-------------------- workout/template.html | 325 +++++++++++---------- 2 files changed, 483 insertions(+), 454 deletions(-) diff --git a/workout/2026-04-22.html b/workout/2026-04-22.html index dbbd3fe..d4b4afa 100644 --- a/workout/2026-04-22.html +++ b/workout/2026-04-22.html @@ -7,65 +7,73 @@ Workout: Day B — 2026-04-22 -
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Ash Pages / Workouts /

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💪 Full-Body Circuit

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Wednesday, April 22, 2026
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Day B — Full-Body Circuit
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Ash Pages / Workouts /

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💪 Full-Body Circuit

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Wednesday, April 22, 2026
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Day B — Full-Body Circuit
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Main Workout

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#ExerciseRepsWeightTarget MusclesForm Video
1KB Around the World20 (10/dir)35 lb KB -
- Shoulders - Core - Forearms -
- 		▶ Video
2DB Lateral Raises1510 lb pair -
- Lateral Deltoid - Upper Trapezius -
- 		▶ Video
3KB Sumo Deadlift1035 lb KB -
- Glutes - Quadriceps - Hamstrings - Erector Spinae -
- 		adductors & hip rotators also active
4DB Biceps Curls1012 lb pair -
- Biceps Brachii - Forearms -
- 		pain around elbows — drop weight if needed, check form with Christo
5Push-ups15bodyweight -
- Pectoralis Major - Anterior Deltoid - Triceps -
- 		full form — take breaks between sets as needed
6DB Glute Bridge1220 lb on hips -
- Glutes - Hamstrings - Core -
- 		lie on floor, feet flat, press hips up. Slow & controlled.
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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 -
- 		▶ Video
2Russian Twists20 total (10/side)10 lb DB -
- Obliques - Rectus Abdominis -
- 		▶ Video
3Plank Hold30-45sbodyweight -
- Rectus Abdominis - Obliques - Erector Spinae -
- 		▶ Video
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Structure: 2 rounds, minimal rest between exercises. No rest between exercises — just move through them.
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- - ← Back to workout list -
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📚 Muscle Anatomy Reference (Gray's Anatomy)
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Anterior (Front)

- Labeled anterior muscle diagram from Gray's Anatomy +
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Main Workout

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#ExerciseRepsWeightMuscles
1KB Around the World20 (10/dir)35 lb KB +
+ Shoulders + Core + Forearms +
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2DB Lateral Raises1510 lb pair +
+ Lateral Deltoid + Upper Trapezius +
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3KB Sumo Deadlift1035 lb KB +
+ Glutes + Quadriceps + Hamstrings + Erector Spinae +
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4DB Biceps Curls1012 lb pair +
+ Biceps Brachii + Forearms +
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5Push-ups15bodyweight +
+ Pectoralis Major + Anterior Deltoid + Triceps +
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6DB Glute Bridge1220 lb on hips +
+ Glutes + Hamstrings + Core +
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Posterior (Back)

- Labeled posterior muscle diagram from Gray's Anatomy +
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 total (10/side)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. No rest between exercises — just move through them.
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+ + ← Back to workout list +
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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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Screen locked for workout
diff --git a/workout/template.html b/workout/template.html index 088d600..d0c58e9 100644 --- a/workout/template.html +++ b/workout/template.html @@ -1,4 +1,4 @@ - + @@ -8,64 +8,73 @@ Workout: Day X — DATE -
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Ash Pages / Workouts /

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💪 Workout Day

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DATE_HERE
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Day X — DESCRIPTION
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Main Workout

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#ExerciseRepsWeightForm Video
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Structure: 3 rounds, 60-90s rest
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Ash Pages / Workouts /

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💪 Workout Day

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DATE_HERE
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Day X — DESCRIPTION
- ← Back to workout list -
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Main Workout

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#ExerciseRepsWeightMuscles
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Structure: 3 rounds, 60-90s rest
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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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Screen locked for workout