418 lines
19 KiB
HTML
418 lines
19 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: Day C — 2026-04-24</title>
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<style>
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* { box-sizing: border-box; margin: 0; padding: 0; }
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html, 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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height: 100%;
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overflow: hidden;
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}
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/* Page: horizontal layout. Sidebar is top-level so it goes to top */
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.page {
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display: flex;
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flex-direction: row;
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height: 100vh;
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max-width: 100%;
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overflow: hidden;
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}
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/* Left side: header + workout */
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.left {
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flex: 1;
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display: flex;
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flex-direction: column;
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min-width: 0;
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overflow: hidden;
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}
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/* Header */
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.header {
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padding: 16px 24px 8px;
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flex-shrink: 0;
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}
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.breadcrumb { color: #666; font-size: 0.8rem; margin-bottom: 8px; }
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.breadcrumb a { color: #888; text-decoration: none; }
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.breadcrumb a:hover { color: #f97316; }
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h1 { font-size: 1.6rem; color: #f97316; margin-bottom: 2px; }
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.date-header { color: #888; font-size: 0.85rem; margin-bottom: 6px; }
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.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; }
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/* Main content area */
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.main {
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flex: 1;
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overflow-y: auto;
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padding: 0 24px 16px;
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}
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/* Workout column */
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.section { margin-bottom: 20px; }
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h2 { font-size: 1rem; color: #f97316; margin-bottom: 10px; font-weight: 600; }
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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: 10px;
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overflow: hidden;
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}
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.table table { width: 100%; border-collapse: collapse; }
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.table th { background: rgba(255,255,255,0.06); padding: 8px 12px; text-align: left; font-weight: 500; font-size: 0.75rem; color: #888; text-transform: uppercase; letter-spacing: 0.5px; }
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.table td { padding: 10px 12px; border-top: 1px solid rgba(255,255,255,0.06); font-size: 0.9rem; color: #e0e0e0; vertical-align: top; }
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.exercise-name { font-weight: 500; }
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.exercise-name a { color: #e0e0e0; text-decoration: none; }
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.exercise-name a:hover { color: #4a9eff; }
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.reps { color: #e0e0e0; font-size: 0.85rem; }
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.weight { color: #e0e0e0; font-size: 0.85rem; }
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.form-note { color: #888; font-size: 0.8rem; 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: 10px; padding: 12px; margin-top: 12px; color: #888; font-size: 0.8rem; }
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.back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.8rem; margin-top: 16px; margin-bottom: 24px; }
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.back-link:hover { color: #ff8c42; }
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/* Muscle tags */
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.exercise-muscles { display: flex; gap: 4px; flex-wrap: wrap; margin-top: 4px; }
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.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; }
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.muscle-tag:hover { transform: scale(1.08); filter: brightness(1.2); }
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.muscle-tag.active { border-color: currentColor; box-shadow: 0 0 10px currentColor; transform: scale(1.1); }
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.muscle-tag.deltoid { background: rgba(100, 181, 246, 0.25); color: #64b5f6; }
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.muscle-tag.pectoralis { background: rgba(229, 115, 115, 0.25); color: #e57373; }
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.muscle-tag.trapezius { background: rgba(129, 199, 132, 0.25); color: #81c784; }
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.muscle-tag.latissimus { background: rgba(129, 199, 132, 0.25); color: #81c784; }
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.muscle-tag.triceps { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
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.muscle-tag.biceps { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
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.muscle-tag.rectus-abdominis { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
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.muscle-tag.obliques { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
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.muscle-tag.quadriceps { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
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.muscle-tag.hamstrings { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
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.muscle-tag.glutes { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
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.muscle-tag.gastrocnemius { background: rgba(144, 164, 174, 0.25); color: #90a4ae; }
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.muscle-tag.serratus { background: rgba(229, 115, 115, 0.25); color: #e57373; }
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.muscle-tag.rhomboids { background: rgba(129, 199, 132, 0.25); color: #81c784; }
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.muscle-tag.erector-spinae { background: rgba(161, 136, 127, 0.25); color: #a1887f; }
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.muscle-tag.core { background: rgba(186, 104, 200, 0.25); color: #ba68c8; }
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.muscle-tag.shoulders { background: rgba(100, 181, 246, 0.25); color: #64b5f6; }
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.muscle-tag.forearms { background: rgba(255, 183, 77, 0.25); color: #ffb74d; }
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/* Anatomy sidebar — top-level, goes to top of page */
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.anatomy-column {
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width: 360px;
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flex-shrink: 0;
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display: flex;
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flex-direction: column;
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padding: 16px 24px 16px 0;
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overflow-y: auto;
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}
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.anatomy-section {
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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: 10px;
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padding: 12px;
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}
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.anatomy-header { margin-bottom: 10px; }
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.anatomy-title { font-size: 0.85rem; color: #f97316; font-weight: 600; }
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.anatomy-diagrams {
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display: flex;
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flex-direction: column;
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gap: 10px;
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}
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.diagram-container {
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background: #ffffff;
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border-radius: 8px;
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padding: 8px;
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text-align: center;
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border: 2px solid transparent;
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transition: all 0.3s ease;
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}
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.diagram-container h3 { font-size: 0.7rem; color: #888; margin-bottom: 6px; text-transform: uppercase; letter-spacing: 0.5px; }
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.diagram-container img {
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width: auto;
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max-width: 100%;
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height: auto;
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max-height: 35vh;
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object-fit: contain;
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display: block;
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margin: 0 auto;
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}
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.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); }
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/* Mobile: hide sidebar, stack normally */
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@media (max-width: 1100px) {
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html, body { height: auto; overflow: auto; }
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.page { flex-direction: column; height: auto; }
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.left { height: auto; }
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.main { padding: 0 16px 16px; }
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.anatomy-column { display: none; }
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.header { padding: 16px 16px 8px; }
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}
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/* TV adjustments */
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@media (min-width: 1600px) {
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.header { padding: 20px 32px 12px; }
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.main { padding: 0 32px 20px; }
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h1 { font-size: 2rem; }
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.day-badge { font-size: 0.9rem; padding: 4px 12px; }
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.table td { padding: 12px 14px; font-size: 1rem; }
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.exercise-name { font-size: 1.1rem; }
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.reps, .weight { font-size: 0.95rem; }
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.muscle-tag { font-size: 0.75rem; padding: 3px 10px; }
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.anatomy-column { width: 400px; padding: 20px 32px 20px 0; }
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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; z-index: 1000; }
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</style>
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</head>
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<body>
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<div class="page">
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<!-- LEFT SIDE: header + workout -->
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<div class="left">
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<div class="header">
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<p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="index.html">Workouts</a> /</p>
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<h1>💪 Day C — Dynamic Full-Body</h1>
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<div class="date-header">Friday, April 24, 2026</div>
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<div class="day-badge">Day C — Dynamic Full-Body</div>
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</div>
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<div class="main">
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<div class="workout-column" id="workoutColumn">
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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 swings + bodyweight squats</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></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"><a href="https://www.youtube.com/watch?v=Fkzk_RqlYig" target="_blank">Farmer's Walk</a></td>
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<td class="reps">20 steps</td>
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<td class="weight">15 lb pair or KBs</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag trapezius" data-muscle="trapezius">Upper Trapezius</span>
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<span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
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<span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
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</div>
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</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"><a href="https://www.youtube.com/watch?v=4gzbmyDdaho" target="_blank">H2L Chop (wood chop)</a></td>
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<td class="reps">10/side</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 obliques" data-muscle="obliques">Obliques</span>
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<span class="muscle-tag serratus" data-muscle="serratus">Serratus Anterior</span>
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<span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
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</div>
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</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"><a href="https://www.youtube.com/watch?v=jFnZPgmTwik" target="_blank">DB Push Press</a></td>
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<td class="reps">10</td>
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<td class="weight">10 lb pair → 15 lb</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag deltoid" data-muscle="deltoid">Deltoids</span>
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<span class="muscle-tag triceps" data-muscle="triceps">Triceps</span>
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<span class="muscle-tag quadriceps" data-muscle="quadriceps">Quadriceps</span>
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</div>
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</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"><a href="https://www.youtube.com/watch?v=d1QEddtoOq0" target="_blank">DB Rear Delt Flies</a></td>
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<td class="reps">10</td>
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<td class="weight">5 lb pair → 10 lb</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag deltoid" data-muscle="deltoid">Rear Deltoid</span>
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<span class="muscle-tag rhomboids" data-muscle="rhomboids">Rhomboids</span>
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<span class="muscle-tag trapezius" data-muscle="trapezius">Middle Trapezius</span>
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</div>
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</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">DB Hammer Curls</td>
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<td class="reps">15</td>
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<td class="weight">10 lb pair → 12 lb</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag biceps" data-muscle="biceps">Biceps Brachialis</span>
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<span class="muscle-tag forearms" data-muscle="forearms">Brachioradialis</span>
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</div>
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</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">Calf Raises (1-leg)</td>
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<td class="reps">20 (10/leg)</td>
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<td class="weight">bodyweight or hold KB</td>
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<td>
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<div class="exercise-muscles">
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<span class="muscle-tag gastrocnemius" data-muscle="gastrocnemius">Gastrocnemius</span>
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</div>
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</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></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"><a href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" target="_blank">Dead Bugs</a></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 rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
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<span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
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</div>
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</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"><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" target="_blank">Russian Twists</a></td>
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<td class="reps">20 total</td>
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<td class="weight">8 lb KB or 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 obliques" data-muscle="obliques">Obliques</span>
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<span class="muscle-tag rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
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</div>
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</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"><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" target="_blank">Plank Hold</a></td>
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<td class="reps">30-45s</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 rectus-abdominis" data-muscle="rectus-abdominis">Rectus Abdominis</span>
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<span class="muscle-tag obliques" data-muscle="obliques">Obliques</span>
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<span class="muscle-tag erector-spinae" data-muscle="erector-spinae">Erector Spinae</span>
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</div>
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</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 rounds, minimal rest between exercises and rounds</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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</div>
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</div>
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<!-- RIGHT SIDE: anatomy sidebar -->
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<div class="anatomy-column">
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<div class="anatomy-section">
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<div class="anatomy-header">
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<div class="anatomy-title">📚 Muscle Reference</div>
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</div>
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<div class="anatomy-diagrams">
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<div class="diagram-container" id="diagram-anterior">
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<h3>Anterior (Front)</h3>
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<img src="workout/muscles-anterior-labeled.png" alt="Anterior muscles">
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</div>
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<div class="diagram-container" id="diagram-posterior">
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<h3>Posterior (Back)</h3>
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<img src="workout/muscles-posterior-labeled.png" alt="Posterior muscles">
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</div>
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</div>
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</div>
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</div>
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</div>
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<div class="wake-locked" id="wakeLockStatus">Screen locked for workout</div>
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<script>
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// Remote control: arrow keys scroll workout
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const workoutCol = document.querySelector('.main');
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const SCROLL_AMOUNT = 120;
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document.addEventListener('keydown', (e) => {
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if (e.key === 'ArrowDown' || e.key === 'Down') {
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e.preventDefault();
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workoutCol.scrollBy({ top: SCROLL_AMOUNT, behavior: 'smooth' });
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} else if (e.key === 'ArrowUp' || e.key === 'Up') {
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e.preventDefault();
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workoutCol.scrollBy({ top: -SCROLL_AMOUNT, behavior: 'smooth' });
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}
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});
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// Wake Lock
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let wakeLock = null;
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async function requestWakeLock() {
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try {
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wakeLock = await navigator.wakeLock.request('screen');
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const status = document.getElementById('wakeLockStatus');
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status.style.display = 'block';
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status.textContent = '🔒 Screen locked for workout';
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wakeLock.addEventListener('release', () => { status.style.display = 'none'; wakeLock = null; });
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} catch (err) {
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const status = document.getElementById('wakeLockStatus');
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status.style.display = 'block';
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status.textContent = '⚠️ Wake lock not available';
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status.style.background = 'rgba(100, 100, 100, 0.9)';
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}
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}
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const btn = document.createElement('button');
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btn.textContent = '🔒 Lock Screen';
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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;';
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btn.addEventListener('click', () => {
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if ('wakeLock' in navigator) {
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requestWakeLock();
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} else {
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const status = document.getElementById('wakeLockStatus');
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status.style.display = 'block';
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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();
|
|
});
|
|
|
|
// Muscle tag click handler
|
|
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> |