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.
295 lines
10 KiB
HTML
295 lines
10 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 B — April 8, 2026</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: 800px; 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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}
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.table table {
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width: 100%;
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border-collapse: collapse;
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}
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.table th {
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background: rgba(255,255,255,0.08);
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padding: 12px 16px;
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text-align: left;
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font-weight: 500;
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font-size: 0.85rem;
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color: #888;
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}
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.table td {
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padding: 12px 16px;
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border-top: 1px solid rgba(255,255,255,0.08);
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font-size: 0.95rem;
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}
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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 {
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color: #4a9eff;
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text-decoration: none;
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font-size: 0.85rem;
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display: inline-flex;
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align-items: center;
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gap: 4px;
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}
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.video-link:hover { color: #6bb3ff; }
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.form-note { color: #666; font-size: 0.85rem; font-style: italic; margin-top: 4px; }
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.note {
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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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margin-top: 16px;
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color: #888;
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font-size: 0.85rem;
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}
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.back-link {
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display: inline-block;
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color: #f97316;
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text-decoration: none;
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font-size: 0.85rem;
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margin-top: 32px;
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}
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.back-link:hover { color: #ff8c42; }
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@keyframes pulse {
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0% { opacity: 0.6; }
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50% { opacity: 1; }
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100% { opacity: 0.6; }
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}
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.wake-locked {
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position: fixed;
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bottom: 20px;
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right: 20px;
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background: rgba(249, 115, 22, 0.9);
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color: white;
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padding: 8px 16px;
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border-radius: 20px;
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font-size: 0.85rem;
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animation: pulse 2s infinite;
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display: none;
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}
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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="index.html">Workouts</a> /</p>
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<h1>💪 Workout Day</h1>
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<div class="date-header">Wednesday, April 8, 2026</div>
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<div class="day-badge">Day B — Full-Body Circuit</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>
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<tr>
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<th style="width: 40px;">#</th>
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<th style="width: 180px;">Exercise</th>
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<th style="width: 100px;">Reps</th>
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<th style="width: 120px;">Weight</th>
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<th>Form Video</th>
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</tr>
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</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 Around the World</td>
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<td class="reps">20 (10/dir)</td>
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<td class="weight">20 lb KB</td>
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<td><a href="https://www.youtube.com/watch?v=CNZcc7Nadwk" class="video-link" target="_blank">▶ Watch</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">DB Lateral Raises</td>
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<td class="reps">15</td>
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<td class="weight">5 lb pair → 10 lb</td>
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<td><a href="https://www.youtube.com/watch?v=Y29xKcze8Ik" class="video-link" target="_blank">▶ Watch</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">KB Sumo Deadlift</td>
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<td class="reps">10</td>
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<td class="weight">25 lb KB</td>
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<td><a href="https://www.youtube.com/watch?v=CQ4Jkm-yKnw" class="video-link" target="_blank">▶ Watch</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">DB Biceps Curls</td>
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<td class="reps">10</td>
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<td class="weight">10 lb pair → 12 lb</td>
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<td><span class="form-note">standard curl form</span></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">Push-ups (on knees)</td>
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<td class="reps">15</td>
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<td class="weight">bodyweight</td>
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<td><span class="form-note">progress to full push-ups</span></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 Glute Bridge</td>
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<td class="reps">12</td>
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<td class="weight">15 lb on hips</td>
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<td><span class="form-note">lie on floor, feet flat, press hips up</span></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">
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<strong>Structure:</strong> 3 rounds, 60-90s rest between rounds<br>
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<strong>Warmup:</strong> 5 min treadmill walk + torso twists + leg swings
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</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="note">
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Do these after your last round. No rest between exercises — just move through them.
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</div>
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<div class="table">
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<table>
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<thead>
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<tr>
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<th style="width: 40px;">#</th>
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<th style="width: 180px;">Exercise</th>
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<th style="width: 100px;">Reps/Time</th>
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<th style="width: 120px;">Weight</th>
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<th>Notes</th>
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</tr>
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</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><span class="form-note">Back flat on floor, extend opposite arm+leg slowly</span></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">8 lb KB or 10 lb DB</td>
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<td><span class="form-note">Sit with knees bent, rotate side to side, tap weight to floor</span></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 Hold</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><span class="form-note">Forearms on floor, straight line head to heels</span></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">
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<strong>Structure:</strong> 2 rounds, minimal rest between rounds
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</div>
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</div>
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<div class="note">
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<strong>🎯 Notes for today:</strong> Left elbow pain still present but recovering. Limited extension on left-arm rows to protect it.
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</div>
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<a href="index.html" class="back-link">← Back to workout list</a>
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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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// Wake Lock API — correct API is navigator.wakeLock
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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', () => {
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status.style.display = 'none';
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wakeLock = null;
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});
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} catch (err) {
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console.log('Wake Lock request failed:', err);
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// Fallback: show a note that wake lock isn't available
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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 — keep screen awake manually';
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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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if ('wakeLock' in navigator) {
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const wakeLockButton = document.createElement('button');
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wakeLockButton.textContent = '🔒 Lock Screen';
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wakeLockButton.style.cssText = `
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position: fixed;
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bottom: 20px;
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left: 20px;
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background: #f97316;
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color: white;
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border: none;
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padding: 8px 16px;
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border-radius: 20px;
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font-size: 0.85rem;
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cursor: pointer;
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transition: background 0.2s;
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z-index: 1000;
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`;
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wakeLockButton.addEventListener('click', requestWakeLock);
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document.body.appendChild(wakeLockButton);
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// Re-acquire wake lock after visibility change (e.g., tab switch)
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document.addEventListener('visibilitychange', async () => {
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if (wakeLock !== null && document.visibilityState === 'visible') {
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await requestWakeLock();
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}
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});
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}
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// Smooth scroll behavior for anchor links
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document.querySelectorAll('a[href^="#"]').forEach(anchor => {
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anchor.addEventListener('click', function (e) {
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e.preventDefault();
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const target = document.querySelector(this.getAttribute('href'));
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if (target) {
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target.scrollIntoView({
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behavior: 'smooth',
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block: 'start'
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});
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}
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});
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});
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</script>
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</body>
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</html> |