ash-bot
3515e88dca
Site served at ogle.fyi/ash/ via Traefik strip-prefix middleware. Without base tag, relative links resolve to ogle.fyi/workout/ (404). With base tag, links resolve correctly to /ash/workout/ etc. Also fixed both template files for future generated pages.
146 lines
5.5 KiB
HTML
146 lines
5.5 KiB
HTML
<!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>Day A — 2026-04-06 — Ash Pages</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: 600px; 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; }
|
|
.meta { color: #888; margin-bottom: 32px; font-size: 0.9rem; }
|
|
.section-title { color: #f97316; font-size: 1.1rem; margin: 24px 0 12px 0; font-weight: 600; }
|
|
.exercise {
|
|
background: rgba(255,255,255,0.04);
|
|
border: 1px solid rgba(255,255,255,0.08);
|
|
border-radius: 12px;
|
|
padding: 16px 20px;
|
|
margin-bottom: 8px;
|
|
display: flex;
|
|
justify-content: space-between;
|
|
align-items: center;
|
|
}
|
|
.exercise .name { color: #e0e0e0; font-weight: 500; }
|
|
.exercise .name a { color: #e0e0e0; text-decoration: none; }
|
|
.exercise .name a:hover { color: #f97316; }
|
|
.exercise .details { color: #888; font-size: 0.85rem; text-align: right; }
|
|
.exercise .weight { color: #22c55e; font-weight: 500; }
|
|
.note {
|
|
background: rgba(234,179,8,0.1);
|
|
border: 1px solid rgba(234,179,8,0.3);
|
|
border-radius: 8px;
|
|
padding: 12px 16px;
|
|
margin: 16px 0;
|
|
color: #fcd34d;
|
|
font-size: 0.9rem;
|
|
}
|
|
.core-section {
|
|
background: rgba(249,115,22,0.08);
|
|
border: 1px solid rgba(249,115,22,0.2);
|
|
border-radius: 12px;
|
|
padding: 20px;
|
|
margin-top: 24px;
|
|
}
|
|
.core-section h2 { color: #f97316; font-size: 1rem; margin-bottom: 12px; }
|
|
</style>
|
|
</head>
|
|
<body>
|
|
<script>
|
|
let wakeLock = null;
|
|
async function requestWakeLock() {
|
|
try {
|
|
wakeLock = await navigator.wakeLock.request('screen');
|
|
} catch (err) {
|
|
console.log('Wake Lock not supported or failed:', err.message);
|
|
}
|
|
}
|
|
if ('wakeLock' in navigator) {
|
|
requestWakeLock();
|
|
document.addEventListener('visibilitychange', () => {
|
|
if (document.visibilityState === 'visible') requestWakeLock();
|
|
});
|
|
}
|
|
</script>
|
|
<div class="container">
|
|
<p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="./">Workouts</a> /</p>
|
|
<h1>💪 Day A</h1>
|
|
<p class="meta">Sunday, April 6, 2026 · Upper/Lower Focus</p>
|
|
|
|
<p style="color:#888; margin-bottom:16px;">3 rounds, 60-90s rest between rounds</p>
|
|
|
|
<div class="section-title">Warmup</div>
|
|
<p style="color:#666; margin-bottom:16px;">5 min treadmill walk + arm circles + hip circles</p>
|
|
|
|
<div class="section-title">Main Circuit</div>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=bDCeXbMJVNs" target="_blank">KB Swings (two-arm)</a></div>
|
|
<div class="details"><span class="weight">20 lb</span> · 10 reps</div>
|
|
</div>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=FSYrZjBikqs" target="_blank">Bench DB Press</a></div>
|
|
<div class="details"><span class="weight">10 lb pair</span> · 15 reps</div>
|
|
</div>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=aNDUbH_Uv4g" target="_blank">Goblet Squats</a></div>
|
|
<div class="details"><span class="weight">20 lb</span> · 15 reps</div>
|
|
</div>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=M2rwvNhTOu0" target="_blank">Overhead DB Press</a></div>
|
|
<div class="details"><span class="weight">10 lb pair</span> · 10 reps</div>
|
|
</div>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=KRN38chlkds" target="_blank">One-arm Rows</a></div>
|
|
<div class="details"><span class="weight">12 lb</span> · 10/side</div>
|
|
</div>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=qQyCK_rxzN0" target="_blank">DB Lunges</a></div>
|
|
<div class="details"><span class="weight">bodyweight</span> · 6/leg</div>
|
|
</div>
|
|
|
|
<div class="core-section">
|
|
<h2>🔥 Core Finisher</h2>
|
|
<p style="color:#888; font-size:0.85rem; margin-bottom:12px;">2 rounds, minimal rest between exercises</p>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" target="_blank">Dead Bugs</a></div>
|
|
<div class="details"><span class="weight">bodyweight</span> · 10/side</div>
|
|
</div>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" target="_blank">Russian Twists</a></div>
|
|
<div class="details"><span class="weight">10 lb</span> · 20 total</div>
|
|
</div>
|
|
|
|
<div class="exercise">
|
|
<div class="name"><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" target="_blank">Plank Hold</a></div>
|
|
<div class="details"><span class="weight">bodyweight</span> · 30-45s</div>
|
|
</div>
|
|
</div>
|
|
|
|
<div class="note">
|
|
⚠️ <strong>Elbow watch:</strong> Avoid full lockout on pressing/pulling. Keep slight bend at bottom of curls.
|
|
</div>
|
|
|
|
</div>
|
|
</body>
|
|
</html>
|