Add Day B workout card for April 8, 2026
This commit is contained in:
@@ -0,0 +1,275 @@
|
||||
<!DOCTYPE html>
|
||||
<html lang="en">
|
||||
<head>
|
||||
<meta charset="UTF-8">
|
||||
<meta name="viewport" content="width=device-width, initial-scale=1.0">
|
||||
<title>Workout: Day B — April 8, 2026</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: 800px; 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; }
|
||||
.date-header { color: #888; font-size: 0.9rem; margin-bottom: 16px; }
|
||||
.day-badge { display: inline-block; background: rgba(249, 115, 22, 0.2); color: #f97316; padding: 4px 12px; border-radius: 16px; font-size: 0.85rem; font-weight: 500; margin-bottom: 24px; }
|
||||
.section { margin-bottom: 32px; }
|
||||
h2 { font-size: 1.2rem; color: #f97316; margin-bottom: 16px; }
|
||||
.table {
|
||||
background: rgba(255,255,255,0.04);
|
||||
border: 1px solid rgba(255,255,255,0.08);
|
||||
border-radius: 12px;
|
||||
overflow: hidden;
|
||||
}
|
||||
.table table {
|
||||
width: 100%;
|
||||
border-collapse: collapse;
|
||||
}
|
||||
.table th {
|
||||
background: rgba(255,255,255,0.08);
|
||||
padding: 12px 16px;
|
||||
text-align: left;
|
||||
font-weight: 500;
|
||||
font-size: 0.85rem;
|
||||
color: #888;
|
||||
}
|
||||
.table td {
|
||||
padding: 12px 16px;
|
||||
border-top: 1px solid rgba(255,255,255,0.08);
|
||||
font-size: 0.95rem;
|
||||
}
|
||||
.exercise-name { font-weight: 500; }
|
||||
.reps { color: #666; font-size: 0.9rem; }
|
||||
.weight { color: #666; font-size: 0.9rem; }
|
||||
.video-link {
|
||||
color: #4a9eff;
|
||||
text-decoration: none;
|
||||
font-size: 0.85rem;
|
||||
display: inline-flex;
|
||||
align-items: center;
|
||||
gap: 4px;
|
||||
}
|
||||
.video-link:hover { color: #6bb3ff; }
|
||||
.form-note { color: #666; font-size: 0.85rem; font-style: italic; margin-top: 4px; }
|
||||
.note {
|
||||
background: rgba(255,255,255,0.04);
|
||||
border: 1px solid rgba(255,255,255,0.08);
|
||||
border-radius: 12px;
|
||||
padding: 16px;
|
||||
margin-top: 16px;
|
||||
color: #888;
|
||||
font-size: 0.85rem;
|
||||
}
|
||||
.back-link {
|
||||
display: inline-block;
|
||||
color: #f97316;
|
||||
text-decoration: none;
|
||||
font-size: 0.85rem;
|
||||
margin-top: 32px;
|
||||
}
|
||||
.back-link:hover { color: #ff8c42; }
|
||||
@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;
|
||||
}
|
||||
</style>
|
||||
</head>
|
||||
<body>
|
||||
<div class="container">
|
||||
<p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="index.html">Workouts</a> /</p>
|
||||
<h1>💪 Workout Day</h1>
|
||||
<div class="date-header">Wednesday, April 8, 2026</div>
|
||||
<div class="day-badge">Day B — Full-Body Circuit</div>
|
||||
|
||||
<div class="section">
|
||||
<h2>Main Workout</h2>
|
||||
<div class="table">
|
||||
<table>
|
||||
<thead>
|
||||
<tr>
|
||||
<th style="width: 40px;">#</th>
|
||||
<th style="width: 180px;">Exercise</th>
|
||||
<th style="width: 100px;">Reps</th>
|
||||
<th style="width: 120px;">Weight</th>
|
||||
<th>Form Video</th>
|
||||
</tr>
|
||||
</thead>
|
||||
<tbody>
|
||||
<tr>
|
||||
<td>1</td>
|
||||
<td class="exercise-name">KB Around the World</td>
|
||||
<td class="reps">20 (10/dir)</td>
|
||||
<td class="weight">20 lb KB</td>
|
||||
<td><a href="https://www.youtube.com/watch?v=CNZcc7Nadwk" class="video-link" target="_blank">▶ Watch</a></td>
|
||||
</tr>
|
||||
<tr>
|
||||
<td>2</td>
|
||||
<td class="exercise-name">DB Lateral Raises</td>
|
||||
<td class="reps">15</td>
|
||||
<td class="weight">5 lb pair → 10 lb</td>
|
||||
<td><a href="https://www.youtube.com/watch?v=Y29xKcze8Ik" class="video-link" target="_blank">▶ Watch</a></td>
|
||||
</tr>
|
||||
<tr>
|
||||
<td>3</td>
|
||||
<td class="exercise-name">KB Sumo Deadlift</td>
|
||||
<td class="reps">10</td>
|
||||
<td class="weight">25 lb KB</td>
|
||||
<td><a href="https://www.youtube.com/watch?v=CQ4Jkm-yKnw" class="video-link" target="_blank">▶ Watch</a></td>
|
||||
</tr>
|
||||
<tr>
|
||||
<td>4</td>
|
||||
<td class="exercise-name">DB Biceps Curls</td>
|
||||
<td class="reps">10</td>
|
||||
<td class="weight">10 lb pair → 12 lb</td>
|
||||
<td><span class="form-note">standard curl form</span></td>
|
||||
</tr>
|
||||
<tr>
|
||||
<td>5</td>
|
||||
<td class="exercise-name">Push-ups (on knees)</td>
|
||||
<td class="reps">15</td>
|
||||
<td class="weight">bodyweight</td>
|
||||
<td><span class="form-note">progress to full push-ups</span></td>
|
||||
</tr>
|
||||
<tr>
|
||||
<td>6</td>
|
||||
<td class="exercise-name">DB Glute Bridge</td>
|
||||
<td class="reps">12</td>
|
||||
<td class="weight">15 lb on hips</td>
|
||||
<td><span class="form-note">lie on floor, feet flat, press hips up</span></td>
|
||||
</tr>
|
||||
</tbody>
|
||||
</table>
|
||||
</div>
|
||||
<div class="note">
|
||||
<strong>Structure:</strong> 3 rounds, 60-90s rest between rounds<br>
|
||||
<strong>Warmup:</strong> 5 min treadmill walk + torso twists + leg swings
|
||||
</div>
|
||||
</div>
|
||||
|
||||
<div class="section">
|
||||
<h2>Core Finisher</h2>
|
||||
<div class="note">
|
||||
Do these after your last round. No rest between exercises — just move through them.
|
||||
</div>
|
||||
<div class="table">
|
||||
<table>
|
||||
<thead>
|
||||
<tr>
|
||||
<th style="width: 40px;">#</th>
|
||||
<th style="width: 180px;">Exercise</th>
|
||||
<th style="width: 100px;">Reps/Time</th>
|
||||
<th style="width: 120px;">Weight</th>
|
||||
<th>Notes</th>
|
||||
</tr>
|
||||
</thead>
|
||||
<tbody>
|
||||
<tr>
|
||||
<td>1</td>
|
||||
<td class="exercise-name">Dead Bugs</td>
|
||||
<td class="reps">10/side</td>
|
||||
<td class="weight">bodyweight</td>
|
||||
<td><span class="form-note">Back flat on floor, extend opposite arm+leg slowly</span></td>
|
||||
</tr>
|
||||
<tr>
|
||||
<td>2</td>
|
||||
<td class="exercise-name">Russian Twists</td>
|
||||
<td class="reps">20 total</td>
|
||||
<td class="weight">8 lb KB or 10 lb DB</td>
|
||||
<td><span class="form-note">Sit with knees bent, rotate side to side, tap weight to floor</span></td>
|
||||
</tr>
|
||||
<tr>
|
||||
<td>3</td>
|
||||
<td class="exercise-name">Plank Hold</td>
|
||||
<td class="reps">30-45s</td>
|
||||
<td class="weight">bodyweight</td>
|
||||
<td><span class="form-note">Forearms on floor, straight line head to heels</span></td>
|
||||
</tr>
|
||||
</tbody>
|
||||
</table>
|
||||
</div>
|
||||
<div class="note">
|
||||
<strong>Structure:</strong> 2 rounds, minimal rest between rounds
|
||||
</div>
|
||||
</div>
|
||||
|
||||
<div class="note">
|
||||
<strong>🎯 Notes for today:</strong> Left elbow pain still present but recovering. Limited extension on left-arm rows to protect it.
|
||||
</div>
|
||||
|
||||
<a href="index.html" class="back-link">← Back to workout list</a>
|
||||
</div>
|
||||
|
||||
<div class="wake-locked" id="wakeLockStatus">Screen locked for workout</div>
|
||||
|
||||
<script>
|
||||
// Wake Lock API
|
||||
if ('WakeLock' in window && 'request' in WakeLock) {
|
||||
const wakeLockButton = document.createElement('button');
|
||||
wakeLockButton.textContent = '🔒 Lock Screen';
|
||||
wakeLockButton.style.cssText = `
|
||||
position: fixed;
|
||||
bottom: 20px;
|
||||
left: 20px;
|
||||
background: #f97316;
|
||||
color: white;
|
||||
border: none;
|
||||
padding: 8px 16px;
|
||||
border-radius: 20px;
|
||||
font-size: 0.85rem;
|
||||
cursor: pointer;
|
||||
transition: background 0.2s;
|
||||
`;
|
||||
wakeLockButton.addEventListener('click', async () => {
|
||||
try {
|
||||
const wakeLock = await window.WakeLock.request('screen');
|
||||
const status = document.getElementById('wakeLockStatus');
|
||||
status.style.display = 'block';
|
||||
|
||||
wakeLock.addEventListener('release', () => {
|
||||
status.style.display = 'none';
|
||||
});
|
||||
} catch (err) {
|
||||
console.log('Wake Lock request failed:', err);
|
||||
}
|
||||
});
|
||||
document.body.appendChild(wakeLockButton);
|
||||
}
|
||||
|
||||
// Smooth scroll behavior for anchor links
|
||||
document.querySelectorAll('a[href^="#"]').forEach(anchor => {
|
||||
anchor.addEventListener('click', function (e) {
|
||||
e.preventDefault();
|
||||
const target = document.querySelector(this.getAttribute('href'));
|
||||
if (target) {
|
||||
target.scrollIntoView({
|
||||
behavior: 'smooth',
|
||||
block: 'start'
|
||||
});
|
||||
}
|
||||
});
|
||||
});
|
||||
</script>
|
||||
</body>
|
||||
</html>
|
||||
@@ -43,6 +43,11 @@
|
||||
<h1>💪 Workouts</h1>
|
||||
<p style="color:#888; margin-bottom:24px;">KB+DB Circuit — 3x/week, A/B/C rotation</p>
|
||||
|
||||
<a href="2026-04-08.html" class="card">
|
||||
<span class="date">Apr 8</span>
|
||||
<span class="session">Day B · Full-Body Circuit</span>
|
||||
</a>
|
||||
|
||||
<a href="2026-04-06.html" class="card">
|
||||
<span class="date">Apr 6</span>
|
||||
<span class="session">Day A · Upper/Lower</span>
|
||||
|
||||
Reference in New Issue
Block a user