388 lines
16 KiB
HTML
388 lines
16 KiB
HTML
<!DOCTYPE html>
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<html lang="en">
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<head>
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<base href="/ash/">
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Workout Card Template — Ash Pages</title>
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<style>
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* { box-sizing: border-box; margin: 0; padding: 0; }
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body {
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font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
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background: #0f0f0f;
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color: #e0e0e0;
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min-height: 100vh;
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display: flex;
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justify-content: center;
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padding: 40px 20px;
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}
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.container { max-width: 900px; width: 100%; }
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h1 { font-size: 1.8rem; margin-bottom: 4px; color: #f97316; }
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.breadcrumb { color: #666; margin-bottom: 24px; font-size: 0.85rem; }
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.breadcrumb a { color: #888; text-decoration: none; }
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.breadcrumb a:hover { color: #f97316; }
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.date-header { color: #888; font-size: 0.9rem; margin-bottom: 16px; }
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.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; }
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.section { margin-bottom: 32px; }
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h2 { font-size: 1.2rem; color: #f97316; margin-bottom: 16px; }
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.table {
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background: rgba(255,255,255,0.04);
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border: 1px solid rgba(255,255,255,0.08);
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border-radius: 12px;
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overflow: hidden;
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margin-bottom: 16px;
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}
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.table table { width: 100%; border-collapse: collapse; }
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.table th { background: rgba(255,255,255,0.08); padding: 12px 16px; text-align: left; font-weight: 500; font-size: 0.85rem; color: #888; }
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.table td { padding: 12px 16px; border-top: 1px solid rgba(255,255,255,0.08); font-size: 0.95rem; }
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.exercise-name { font-weight: 500; }
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.reps { color: #666; font-size: 0.9rem; }
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.weight { color: #666; font-size: 0.9rem; }
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.video-link { color: #4a9eff; text-decoration: none; font-size: 0.85rem; }
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.video-link:hover { color: #6bb3ff; }
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.form-note { color: #666; font-size: 0.85rem; font-style: italic; }
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.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; }
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.back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.85rem; margin-top: 32px; }
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.back-link:hover { color: #ff8c42; }
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/* Muscle Diagram Styles */
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.muscle-diagram-container {
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display: flex;
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gap: 24px;
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margin: 20px 0;
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flex-wrap: wrap;
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}
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.muscle-diagram {
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flex: 1;
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min-width: 200px;
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max-width: 300px;
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background: rgba(255,255,255,0.04);
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border: 1px solid rgba(255,255,255,0.08);
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border-radius: 12px;
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padding: 16px;
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}
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.muscle-diagram h3 {
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font-size: 0.9rem;
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color: #888;
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margin-bottom: 12px;
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text-align: center;
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}
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.muscle-diagram svg {
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width: 100%;
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height: auto;
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max-height: 280px;
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}
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.muscle-legend {
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display: flex;
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flex-wrap: wrap;
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gap: 12px;
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margin-top: 16px;
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padding: 12px;
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background: rgba(255,255,255,0.04);
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border-radius: 8px;
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}
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.legend-item {
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display: flex;
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align-items: center;
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gap: 8px;
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font-size: 0.8rem;
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color: #aaa;
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}
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.legend-color {
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width: 16px;
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height: 16px;
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border-radius: 4px;
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}
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.legend-chest { background: #e57373; }
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.legend-back { background: #81c784; }
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.legend-shoulders { background: #64b5f6; }
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.legend-arms { background: #ffb74d; }
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.legend-core { background: #a1887f; }
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.legend-legs { background: #90a4ae; }
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/* Exercise muscle mapping */
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.exercise-muscles {
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display: flex;
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gap: 6px;
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flex-wrap: wrap;
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margin-top: 6px;
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}
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.muscle-tag {
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font-size: 0.7rem;
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padding: 2px 8px;
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border-radius: 10px;
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font-weight: 500;
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}
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.muscle-tag.chest { background: rgba(229, 115, 115, 0.2); color: #e57373; }
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.muscle-tag.back { background: rgba(129, 199, 132, 0.2); color: #81c784; }
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.muscle-tag.shoulders { background: rgba(100, 181, 246, 0.2); color: #64b5f6; }
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.muscle-tag.arms { background: rgba(255, 183, 77, 0.2); color: #ffb74d; }
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.muscle-tag.core { background: rgba(161, 136, 127, 0.2); color: #a1887f; }
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.muscle-tag.legs { background: rgba(144, 164, 174, 0.2); color: #90a4ae; }
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@media (min-width: 1200px) {
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body { padding: 60px 40px; }
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.container { max-width: 1100px; }
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h1 { font-size: 2.8rem; }
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h2 { font-size: 1.8rem; }
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.date-header { font-size: 1.2rem; margin-bottom: 20px; }
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.day-badge { font-size: 1.1rem; padding: 6px 18px; margin-bottom: 32px; }
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.table th { padding: 16px 24px; font-size: 1.1rem; }
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.table td { padding: 16px 24px; font-size: 1.3rem; }
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.exercise-name { font-size: 1.4rem; }
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.reps { font-size: 1.2rem; }
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.weight { font-size: 1.2rem; }
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.video-link { font-size: 1.1rem; }
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.form-note { font-size: 1.1rem; }
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.note { padding: 20px 24px; font-size: 1.1rem; }
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.section { margin-bottom: 48px; }
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}
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@keyframes pulse { 0% { opacity: 0.6; } 50% { opacity: 1; } 100% { opacity: 0.6; } }
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.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; }
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</style>
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</head>
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<body>
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<div class="container">
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<p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="workout/">Workouts</a> /</p>
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<h1>💪 Day A — Template</h1>
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<div class="date-header">[Date]</div>
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<div class="day-badge">Day A — Upper/Lower Focus</div>
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<!-- Muscle Diagram Section -->
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<div class="section">
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<h2>Target Muscles</h2>
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<div class="muscle-diagram-container">
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<div class="muscle-diagram">
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<h3>ANTERIOR (Front)</h3>
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<svg viewBox="0 0 140 280" xmlns="http://www.w3.org/2000/svg">
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<!-- Simplified front view body outline -->
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<ellipse cx="70" cy="30" rx="20" ry="25" fill="#2a2a2a"/>
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<rect x="45" y="55" width="50" height="70" rx="10" fill="#2a2a2a"/>
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<rect x="50" y="125" width="40" height="60" rx="8" fill="#2a2a2a"/>
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<ellipse cx="55" cy="220" rx="18" ry="40" fill="#2a2a2a"/>
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<ellipse cx="85" cy="220" rx="18" ry="40" fill="#2a2a2a"/>
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<ellipse cx="35" cy="80" rx="12" ry="30" fill="#2a2a2a"/>
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<ellipse cx="105" cy="80" rx="12" ry="30" fill="#2a2a2a"/>
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<!-- Chest -->
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<g class="muscle-group" data-muscle="chest">
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<path d="M 50,60 Q 70,55 90,60 L 92,85 Q 70,92 48,85 Z" fill="#e57373" opacity="0.9"/>
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</g>
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<!-- Shoulders -->
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<g class="muscle-group" data-muscle="shoulders">
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<circle cx="35" cy="55" r="12" fill="#64b5f6" opacity="0.9"/>
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<circle cx="105" cy="55" r="12" fill="#64b5f6" opacity="0.9"/>
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</g>
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<!-- Arms -->
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<g class="muscle-group" data-muscle="arms">
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<ellipse cx="35" cy="95" rx="10" ry="25" fill="#ffb74d" opacity="0.9"/>
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<ellipse cx="105" cy="95" rx="10" ry="25" fill="#ffb74d" opacity="0.9"/>
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</g>
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<!-- Core -->
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<g class="muscle-group" data-muscle="core">
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<rect x="55" y="125" width="30" height="45" rx="8" fill="#a1887f" opacity="0.9"/>
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</g>
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<!-- Legs (Quads) -->
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<g class="muscle-group" data-muscle="legs">
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<ellipse cx="55" cy="215" rx="16" ry="35" fill="#90a4ae" opacity="0.9"/>
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<ellipse cx="85" cy="215" rx="16" ry="35" fill="#90a4ae" opacity="0.9"/>
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</g>
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</svg>
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</div>
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<div class="muscle-diagram">
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<h3>POSTERIOR (Back)</h3>
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<svg viewBox="0 0 140 280" xmlns="http://www.w3.org/2000/svg">
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<!-- Simplified back view body outline -->
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<ellipse cx="70" cy="30" rx="20" ry="25" fill="#2a2a2a"/>
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<rect x="45" y="55" width="50" height="70" rx="10" fill="#2a2a2a"/>
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<rect x="50" y="125" width="40" height="60" rx="8" fill="#2a2a2a"/>
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<ellipse cx="55" cy="220" rx="18" ry="40" fill="#2a2a2a"/>
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<ellipse cx="85" cy="220" rx="18" ry="40" fill="#2a2a2a"/>
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<ellipse cx="35" cy="80" rx="12" ry="30" fill="#2a2a2a"/>
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<ellipse cx="105" cy="80" rx="12" ry="30" fill="#2a2a2a"/>
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<!-- Back (Lats/Traps) -->
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<g class="muscle-group" data-muscle="back">
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<path d="M 50,60 L 90,60 L 95,110 L 45,110 Z" fill="#81c784" opacity="0.9"/>
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<ellipse cx="70" cy="50" rx="20" ry="12" fill="#81c784" opacity="0.8"/>
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</g>
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<!-- Shoulders (Rear Delts) -->
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<g class="muscle-group" data-muscle="shoulders">
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<circle cx="38" cy="58" r="10" fill="#64b5f6" opacity="0.9"/>
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<circle cx="102" cy="58" r="10" fill="#64b5f6" opacity="0.9"/>
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</g>
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<!-- Arms (Triceps) -->
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<g class="muscle-group" data-muscle="arms">
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<ellipse cx="38" cy="92" rx="9" ry="22" fill="#ffb74d" opacity="0.9"/>
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<ellipse cx="102" cy="92" rx="9" ry="22" fill="#ffb74d" opacity="0.9"/>
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</g>
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<!-- Core (Lower Back) -->
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<g class="muscle-group" data-muscle="core">
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<rect x="58" y="128" width="24" height="25" rx="6" fill="#a1887f" opacity="0.9"/>
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</g>
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<!-- Legs (Hamstrings) -->
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<g class="muscle-group" data-muscle="legs">
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<ellipse cx="55" cy="210" rx="15" ry="32" fill="#90a4ae" opacity="0.9"/>
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<ellipse cx="85" cy="210" rx="15" ry="32" fill="#90a4ae" opacity="0.9"/>
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</g>
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</svg>
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</div>
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</div>
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<div class="muscle-legend">
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<div class="legend-item"><div class="legend-color legend-chest"></div>Chest</div>
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<div class="legend-item"><div class="legend-color legend-back"></div>Back</div>
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<div class="legend-item"><div class="legend-color legend-shoulders"></div>Shoulders</div>
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<div class="legend-item"><div class="legend-color legend-arms"></div>Arms</div>
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<div class="legend-item"><div class="legend-color legend-core"></div>Core</div>
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<div class="legend-item"><div class="legend-color legend-legs"></div>Legs</div>
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</div>
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</div>
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<div class="section">
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<h2>Warmup</h2>
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<div class="note">5 min treadmill walk + arm circles + hip circles</div>
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</div>
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<div class="section">
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<h2>Main Workout</h2>
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<div class="table">
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<table>
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<thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Muscles</th><th>Form Video</th></tr></thead>
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<tbody>
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<tr>
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<td>1</td>
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<td class="exercise-name">KB Swings (two-arm)</td>
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<td class="reps">10</td>
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<td class="weight">20 lb KB</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag legs">Legs</span>
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<span class="muscle-tag core">Core</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=bDCeXbMJVNs" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>2</td>
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<td class="exercise-name">Bench DB Press</td>
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<td class="reps">15</td>
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<td class="weight">10 lb pair</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag chest">Chest</span>
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<span class="muscle-tag shoulders">Shoulders</span>
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<span class="muscle-tag arms">Arms</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=FSYrZjBikqs" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>3</td>
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<td class="exercise-name">Goblet Squats</td>
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<td class="reps">15</td>
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<td class="weight">20 lb KB</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag legs">Legs</span>
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<span class="muscle-tag core">Core</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=aNDUbH_Uv4g" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>4</td>
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<td class="exercise-name">Overhead DB Press</td>
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<td class="reps">10</td>
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<td class="weight">10 lb pair</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag shoulders">Shoulders</span>
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<span class="muscle-tag arms">Arms</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=M2rwvNhTOu0" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>5</td>
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<td class="exercise-name">One-arm Rows</td>
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<td class="reps">10/side</td>
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<td class="weight">12 lb</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag back">Back</span>
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<span class="muscle-tag arms">Arms</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=KRN38chlkds" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>6</td>
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<td class="exercise-name">DB Lunges</td>
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<td class="reps">6/leg</td>
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<td class="weight">10 lb pair</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag legs">Legs</span>
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</div>
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</td>
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<td class="form-note">bodyweight to start, add DBs week 2+</td>
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</tr>
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</tbody>
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</table>
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</div>
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<div class="note"><strong>Structure:</strong> 3 rounds, 60-90s rest between rounds</div>
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</div>
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<div class="section">
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<h2>Core Finisher</h2>
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<div class="table">
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<table>
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<thead><tr><th>#</th><th>Exercise</th><th>Reps/Time</th><th>Weight</th><th>Muscles</th><th>Form Video</th></tr></thead>
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<tbody>
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<tr>
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<td>1</td>
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<td class="exercise-name">Dead Bugs</td>
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<td class="reps">10/side</td>
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<td class="weight">bodyweight</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag core">Core</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>2</td>
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<td class="exercise-name">Russian Twists</td>
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<td class="reps">20 total</td>
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<td class="weight">10 lb DB</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag core">Core</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=8ZLc_7ckCqU" target="_blank">Video</a></td>
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</tr>
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<tr>
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<td>3</td>
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<td class="exercise-name">Plank</td>
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<td class="reps">30-60s</td>
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<td class="weight">bodyweight</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag core">Core</span>
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</div>
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</td>
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<td><a class="video-link" href="https://www.youtube.com/watch?v=pSHjTRCQxIw" target="_blank">Video</a></td>
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</tr>
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</tbody>
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</table>
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</div>
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<div class="note"><strong>Structure:</strong> 2-3 rounds, minimal rest</div>
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</div>
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<a href="index.html" class="back-link">← Back to all workouts</a>
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</div>
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</body>
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</html>
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