diff --git a/workout/2026-05-04.html b/workout/2026-05-04.html
new file mode 100644
index 0000000..87ff6ed
--- /dev/null
+++ b/workout/2026-05-04.html
@@ -0,0 +1,338 @@
+<!-- WORKOUT CARD — Day A, 2026-05-04 -->
+<!DOCTYPE html>
+<html lang="en">
+<head>
+  <base href="/ash/">
+  <meta charset="UTF-8">
+  <meta name="viewport" content="width=device-width, initial-scale=1.0">
+  <title>Workout: Day A — 2026-05-04</title>
+  <style>
+    * { box-sizing: border-box; margin: 0; padding: 0; }
+    html, body {
+      font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
+      background: #0f0f0f;
+      color: #e0e0e0;
+      height: 100%;
+      overflow: hidden;
+    }
+    .page {
+      display: flex;
+      flex-direction: row;
+      height: 100vh;
+      max-width: 100%;
+      overflow: hidden;
+    }
+    .left {
+      flex: 1;
+      display: flex;
+      flex-direction: column;
+      min-width: 0;
+      overflow: hidden;
+    }
+    .header {
+      padding: 16px 24px 8px;
+      flex-shrink: 0;
+    }
+    .breadcrumb { color: #666; font-size: 0.8rem; margin-bottom: 8px; }
+    .breadcrumb a { color: #888; text-decoration: none; }
+    .breadcrumb a:hover { color: #f97316; }
+    h1 { font-size: 1.6rem; color: #f97316; margin-bottom: 2px; }
+    .date-header { color: #888; font-size: 0.85rem; margin-bottom: 6px; }
+    .day-badge { display: inline-block; background: rgba(249, 115, 22, 0.2); color: #f97316; padding: 3px 10px; border-radius: 12px; font-size: 0.8rem; font-weight: 500; }
+    .main {
+      flex: 1;
+      overflow-y: auto;
+      padding: 0 24px 16px;
+    }
+    .section { margin-bottom: 20px; }
+    h2 { font-size: 1rem; color: #f97316; margin-bottom: 10px; font-weight: 600; }
+    .table {
+      background: rgba(255,255,255,0.04);
+      border: 1px solid rgba(255,255,255,0.08);
+      border-radius: 10px;
+      overflow: hidden;
+    }
+    .table table { width: 100%; border-collapse: collapse; }
+    .table th { background: rgba(255,255,255,0.06); padding: 8px 12px; text-align: left; font-weight: 500; font-size: 0.75rem; color: #888; text-transform: uppercase; letter-spacing: 0.5px; }
+    .table td { padding: 10px 12px; border-top: 1px solid rgba(255,255,255,0.06); font-size: 0.9rem; color: #e0e0e0; vertical-align: top; }
+    .exercise-name { font-weight: 500; }
+    .exercise-name a { color: #e0e0e0; text-decoration: none; }
+    .exercise-name a:hover { color: #4a9eff; }
+    .reps { color: #e0e0e0; font-size: 0.85rem; }
+    .weight { color: #e0e0e0; font-size: 0.85rem; }
+    .form-note { color: #888; font-size: 0.8rem; font-style: italic; }
+    .note { background: rgba(255,255,255,0.04); border: 1px solid rgba(255,255,255,0.08); border-radius: 10px; padding: 12px; margin-top: 12px; color: #888; font-size: 0.8rem; }
+    .back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.8rem; margin-top: 16px; margin-bottom: 24px; }
+    .back-link:hover { color: #ff8c42; }
+
+    .exercise-muscles { display: flex; gap: 4px; flex-wrap: wrap; margin-top: 4px; }
+    .muscle-tag { font-size: 0.65rem; padding: 2px 8px; border-radius: 10px; 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 10px 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; }
+    .muscle-tag.latissimus { background: rgba(129, 199, 132, 0.25); color: #81c784; }
+    .muscle-tag.triceps { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
+    .muscle-tag.biceps { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
+    .muscle-tag.rectus-abdominis { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
+    .muscle-tag.obliques { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
+    .muscle-tag.quadriceps { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
+    .muscle-tag.hamstrings { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
+    .muscle-tag.glutes { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
+    .muscle-tag.gastrocnemius { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
+    .muscle-tag.serratus { background: rgba(229, 115, 115, 0.25); color: #e57373; }
+    .muscle-tag.rhomboids { background: rgba(129, 199, 132, 0.25); color: #81c784; }
+    .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; }
+
+    .anatomy-column {
+      width: 360px;
+      flex-shrink: 0;
+      display: flex;
+      flex-direction: column;
+      padding: 16px 24px 16px 0;
+      overflow-y: auto;
+    }
+    .anatomy-section {
+      background: rgba(255,255,255,0.04);
+      border: 1px solid rgba(255,255,255,0.08);
+      border-radius: 10px;
+      padding: 12px;
+    }
+    .anatomy-header { margin-bottom: 10px; }
+    .anatomy-title { font-size: 0.85rem; color: #f97316; font-weight: 600; }
+    .anatomy-diagrams {
+      display: flex;
+      flex-direction: column;
+      gap: 10px;
+    }
+    .diagram-container {
+      background: #ffffff;
+      border-radius: 8px;
+      padding: 8px;
+      text-align: center;
+      border: 2px solid transparent;
+      transition: all 0.3s ease;
+    }
+    .diagram-container h3 { font-size: 0.7rem; color: #888; margin-bottom: 6px; text-transform: uppercase; letter-spacing: 0.5px; }
+    .diagram-container img {
+      width: auto;
+      max-width: 100%;
+      height: auto;
+      max-height: 35vh;
+      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(1.01); }
+
+    @media (max-width: 1100px) {
+      html, body { height: auto; overflow: auto; }
+      .page { flex-direction: column; height: auto; }
+      .left { height: auto; }
+      .main { padding: 0 16px 16px; }
+      .anatomy-column { display: none; }
+      .header { padding: 16px 16px 8px; }
+    }
+
+    @media (min-width: 1600px) {
+      .header { padding: 20px 32px 12px; }
+      .main { padding: 0 32px 20px; }
+      h1 { font-size: 2rem; }
+      .day-badge { font-size: 0.9rem; padding: 4px 12px; }
+      .table td { padding: 12px 14px; font-size: 1rem; }
+      .exercise-name { font-size: 1.1rem; }
+      .reps, .weight { font-size: 0.95rem; }
+      .muscle-tag { font-size: 0.75rem; padding: 3px 10px; }
+      .anatomy-column { width: 400px; padding: 20px 32px 20px 0; }
+    }
+
+    @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; z-index: 1000; }
+  </style>
+</head>
+<body>
+  <div class="page">
+    <div class="left">
+      <div class="header">
+        <p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="index.html">Workouts</a> /</p>
+        <h1>💪 Workout Day A</h1>
+        <div class="date-header">Monday, May 4, 2026</div>
+        <div class="day-badge">Day A — Push Focus</div>
+      </div>
+
+      <div class="main">
+        <div class="workout-column" id="workoutColumn">
+          <div class="section">
+            <h2>🔥 Warmup</h2>
+            <div class="note">5 min treadmill walk + arm circles + hip circles</div>
+          </div>
+
+          <div class="section">
+            <h2>Main Workout</h2>
+            <div class="table">
+              <table>
+                <thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Muscles</th></tr></thead>
+                <tbody>
+                  <tr>
+                    <td>1</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=aNDUbH_Uv4g" target="_blank">KB Goblet Squat</a></td>
+                    <td class="reps">15</td>
+                    <td class="weight">25 lb KB</td>
+                    <td><div class="exercise-muscles"><span class="muscle-tag quadriceps">Quads</span><span class="muscle-tag glutes">Glutes</span><span class="muscle-tag core">Core</span></div></td>
+                  </tr>
+                  <tr>
+                    <td>2</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=M2rwvNhTOu0" target="_blank">DB Overhead Press</a></td>
+                    <td class="reps">10</td>
+                    <td class="weight">15 lb pair</td>
+                    <td><div class="exercise-muscles"><span class="muscle-tag deltoid">Delts</span><span class="muscle-tag triceps">Triceps</span><span class="muscle-tag trapezius">Traps</span></div></td>
+                  </tr>
+                  <tr>
+                    <td>3</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=jEy_czb3RKA" target="_blank">KB Romanian Deadlift</a></td>
+                    <td class="reps">10</td>
+                    <td class="weight">25 lb KB</td>
+                    <td><div class="exercise-muscles"><span class="muscle-tag hamstrings">Hamstrings</span><span class="muscle-tag glutes">Glutes</span><span class="muscle-tag erector-spinae">Lower Back</span></div></td>
+                  </tr>
+                  <tr>
+                    <td>4</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=Yh2VTAOxH5k" target="_blank">DB Triceps Extension</a></td>
+                    <td class="reps">12</td>
+                    <td class="weight">15 lb</td>
+                    <td><div class="exercise-muscles"><span class="muscle-tag triceps">Triceps</span></div></td>
+                  </tr>
+                  <tr>
+                    <td>5</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=IODxDxX7iPU" target="_blank">Push-ups</a></td>
+                    <td class="reps">8–15</td>
+                    <td class="weight">bodyweight</td>
+                    <td><div class="exercise-muscles"><span class="muscle-tag pectoralis">Pecs</span><span class="muscle-tag deltoid">Delts</span><span class="muscle-tag triceps">Triceps</span><span class="muscle-tag serratus">Serratus</span></div></td>
+                  </tr>
+                </tbody>
+              </table>
+            </div>
+            <div class="note"><strong>Structure:</strong> 3 rounds, 60–90s rest between rounds</div>
+          </div>
+
+          <div class="section">
+            <h2>🧱 Core Finisher</h2>
+            <div class="table">
+              <table>
+                <thead><tr><th>#</th><th>Exercise</th><th>Reps/Time</th><th>Weight</th><th>Muscles</th></tr></thead>
+                <tbody>
+                  <tr>
+                    <td>1</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" target="_blank">Dead Bugs</a></td>
+                    <td class="reps">10/side</td>
+                    <td class="weight">bodyweight</td>
+                    <td><div class="exercise-muscles"><span class="muscle-tag rectus-abdominis">Abs</span><span class="muscle-tag core">Core</span></div></td>
+                  </tr>
+                  <tr>
+                    <td>2</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" target="_blank">Russian Twists</a></td>
+                    <td class="reps">20 total</td>
+                    <td class="weight">12 lb KB or DB</td>
+                    <td><div class="exercise-muscles"><span class="muscle-tag obliques">Obliques</span><span class="muscle-tag rectus-abdominis">Abs</span></div></td>
+                  </tr>
+                  <tr>
+                    <td>3</td>
+                    <td class="exercise-name"><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" target="_blank">Plank Hold</a></td>
+                    <td class="reps">30–45s</td>
+                    <td class="weight">bodyweight</td>
+                    <td><div class="exercise-muscles"><span class="muscle-tag rectus-abdominis">Abs</span><span class="muscle-tag core">Core</span></div></td>
+                  </tr>
+                </tbody>
+              </table>
+            </div>
+            <div class="note"><strong>Structure:</strong> 2 rounds, minimal rest. No rest between exercises.</div>
+          </div>
+
+          <a href="index.html" class="back-link">← Back to all workouts</a>
+        </div>
+      </div>
+    </div>
+
+    <div class="anatomy-column">
+      <div class="anatomy-section">
+        <div class="anatomy-header">
+          <div class="anatomy-title">📚 Muscle Reference</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="Anterior muscles">
+          </div>
+          <div class="diagram-container" id="diagram-posterior">
+            <h3>Posterior (Back)</h3>
+            <img src="workout/muscles-posterior-labeled.png" alt="Posterior muscles">
+          </div>
+        </div>
+      </div>
+    </div>
+  </div>
+
+  <div class="wake-locked" id="wakeLockStatus">Screen locked for workout</div>
+
+  <script>
+    const workoutCol = document.querySelector('.main');
+    const SCROLL_AMOUNT = 120;
+    document.addEventListener('keydown', (e) => {
+      if (e.key === 'ArrowDown' || e.key === 'Down') {
+        e.preventDefault();
+        workoutCol.scrollBy({ top: SCROLL_AMOUNT, behavior: 'smooth' });
+      } else if (e.key === 'ArrowUp' || e.key === 'Up') {
+        e.preventDefault();
+        workoutCol.scrollBy({ top: -SCROLL_AMOUNT, behavior: 'smooth' });
+      }
+    });
+    let wakeLock = null;
+    async function requestWakeLock() {
+      try {
+        wakeLock = await navigator.wakeLock.request('screen');
+        const status = document.getElementById('wakeLockStatus');
+        status.style.display = 'block';
+        status.textContent = '🔒 Screen locked for workout';
+        wakeLock.addEventListener('release', () => { status.style.display = 'none'; wakeLock = null; });
+      } catch (err) {
+        const status = document.getElementById('wakeLockStatus');
+        status.style.display = 'block';
+        status.textContent = '⚠️ Wake lock not available';
+        status.style.background = 'rgba(100, 100, 100, 0.9)';
+      }
+    }
+    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: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();
+    });
+    document.querySelectorAll('.muscle-tag').forEach(tag => {
+      tag.addEventListener('click', function(e) {
+        e.preventDefault();
+        document.querySelectorAll('.muscle-tag').forEach(t => t.classList.remove('active'));
+        this.classList.add('active');
+        document.querySelectorAll('.diagram-container').forEach(c => c.classList.add('highlighted'));
+        setTimeout(() => {
+          document.querySelectorAll('.diagram-container').forEach(c => c.classList.remove('highlighted'));
+          this.classList.remove('active');
+        }, 3000);
+      });
+    });
+  </script>
+</body>
+</html>
\ No newline at end of file
diff --git a/workout/index.html b/workout/index.html
index 825816a..0824ff7 100644
--- a/workout/index.html
+++ b/workout/index.html
@@ -44,6 +44,11 @@
     <h1>💪 Workouts</h1>
     <p style="color:#888; margin-bottom:24px;">KB+DB Circuit — 3x/week, A/B/C rotation</p>
 
+    <a href="2026-05-04.html" class="card">
+      <span class="date">May 4</span>
+      <span class="session">Day A · Push Focus</span>
+    </a>
+
     <a href="2026-05-01.html" class="card">
       <span class="date">May 1</span>
       <span class="session">Day C · Pull + Legs</span>

#	Exercise	Reps	Weight	Muscles
1	KB Goblet Squat	15	25 lb KB	QuadsGlutesCore
2	DB Overhead Press	10	15 lb pair	DeltsTricepsTraps
3	KB Romanian Deadlift	10	25 lb KB	HamstringsGlutesLower Back
4	DB Triceps Extension	12	15 lb	Triceps
5	Push-ups	8–15	bodyweight	PecsDeltsTricepsSerratus
#	Exercise	Reps/Time	Weight	Muscles
1	Dead Bugs	10/side	bodyweight	AbsCore
2	Russian Twists	20 total	12 lb KB or DB	ObliquesAbs
3	Plank Hold	30–45s	bodyweight	AbsCore