244 lines
11 KiB
HTML
244 lines
11 KiB
HTML
<!-- WORKOUT CARD TEMPLATE — copy this structure for new workout cards -->
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<!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 X — DATE</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: 1200px; 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 { 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; color: #e0e0e0; }
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.exercise-name { font-weight: 500; }
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.reps { font-size: 0.9rem; color: #e0e0e0; }
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.weight { font-size: 0.9rem; color: #e0e0e0; }
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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: #888; 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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/* Anatomy Section */
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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: 12px;
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padding: 16px;
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margin-bottom: 24px;
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}
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.anatomy-header { margin-bottom: 12px; }
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.anatomy-title { font-size: 1rem; color: #f97316; font-weight: 600; }
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.anatomy-diagrams { display: grid; grid-template-columns: 1fr 1fr; gap: 12px; align-items: start; }
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.diagram-container { background: #ffffff; border-radius: 8px; padding: 8px; text-align: center; border: 2px solid transparent; transition: all 0.3s ease; }
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.diagram-container h3 { font-size: 0.75rem; color: #888; margin-bottom: 8px; text-transform: uppercase; letter-spacing: 0.5px; }
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.diagram-container img { width: auto; max-width: 100%; height: auto; max-height: 550px; object-fit: contain; display: block; margin: 0 auto; }
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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(1.02); }
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/* Muscle tags */
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.exercise-muscles { display: flex; gap: 6px; flex-wrap: wrap; margin-top: 6px; }
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.muscle-tag { font-size: 0.7rem; padding: 3px 10px; border-radius: 12px; 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 12px 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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@media (max-width: 768px) {
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.anatomy-diagrams { grid-template-columns: 1fr; }
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}
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/* === WIDESCREEN: side-by-side layout === */
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@media (min-width: 1400px) {
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.container {
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max-width: 100%;
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display: grid;
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grid-template-columns: 1.5fr 1fr;
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grid-template-rows: auto auto auto 1fr auto;
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gap: 40px;
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align-items: start;
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}
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.breadcrumb { grid-column: 1 / -1; }
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h1 { grid-column: 1 / -1; }
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.date-header { grid-column: 1 / -1; }
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.day-badge { grid-column: 1 / -1; }
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.workout-column {
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grid-column: 1;
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grid-row: 4;
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overflow-y: auto;
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max-height: calc(100vh - 200px);
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}
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.anatomy-column {
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grid-column: 2;
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grid-row: 4;
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position: sticky;
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top: 40px;
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}
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.back-link { grid-column: 1 / -1; }
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.anatomy-diagrams { grid-template-columns: 1fr; gap: 16px; }
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.diagram-container img { max-height: 38vh; }
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}
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/* === TABLET / SMALL DESKTOP === */
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@media (min-width: 1200px) {
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body { padding: 60px 40px; }
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.container { max-width: 1400px; }
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h1 { font-size: 2.4rem; }
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h2 { font-size: 1.5rem; }
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.date-header { font-size: 1.1rem; margin-bottom: 20px; }
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.day-badge { font-size: 1rem; padding: 6px 16px; margin-bottom: 32px; }
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.table th { padding: 14px 20px; font-size: 1rem; }
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.table td { padding: 14px 20px; font-size: 1.15rem; }
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.exercise-name { font-size: 1.25rem; }
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.reps { font-size: 1.05rem; }
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.weight { font-size: 1.05rem; }
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.video-link { font-size: 1rem; }
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.form-note { font-size: 1rem; }
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.note { padding: 18px 20px; font-size: 1rem; }
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.section { margin-bottom: 40px; }
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}
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/* === TV MODE === */
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@media (min-width: 1600px) {
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body { padding: 40px 50px; }
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.container { gap: 50px; }
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h1 { font-size: 2.8rem; margin-bottom: 8px; }
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h2 { font-size: 1.6rem; margin-bottom: 16px; }
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.date-header { font-size: 1.2rem; }
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.day-badge { font-size: 1.1rem; padding: 6px 16px; border-radius: 16px; }
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.table th { padding: 14px 20px; font-size: 1.1rem; }
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.table td { padding: 14px 20px; font-size: 1.25rem; }
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.exercise-name { font-size: 1.35rem; }
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.reps, .weight { font-size: 1.1rem; }
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.video-link { font-size: 1.05rem; }
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.form-note { font-size: 1.05rem; }
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.note { padding: 18px 20px; font-size: 1.05rem; margin-top: 16px; }
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.section { margin-bottom: 32px; }
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.breadcrumb { font-size: 0.9rem; margin-bottom: 24px; }
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.back-link { font-size: 1rem; margin-top: 32px; }
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.anatomy-title { font-size: 1.2rem; }
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.anatomy-diagrams { gap: 16px; }
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.diagram-container img { max-height: 42vh; }
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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="index.html">Workouts</a> /</p>
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<h1>💪 Workout Day</h1>
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<div class="date-header">DATE_HERE</div>
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<div class="day-badge">Day X — DESCRIPTION</div>
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<!-- WORKOUT COLUMN -->
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<div class="workout-column">
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<!-- Main workout table -->
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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>Form Video</th></tr></thead>
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<tbody>
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<!-- Fill in exercises from workout-program.org -->
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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</div>
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</div>
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<!-- Core finisher (if present in program) -->
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</div> <!-- /workout-column -->
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<!-- ANATOMY COLUMN (sticky on widescreen) -->
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<div class="anatomy-column">
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<!-- Anatomy diagrams go here on generated pages -->
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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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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)';
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status.style.background = 'rgba(249, 115, 22, 0.9)';
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document.documentElement.requestFullscreen?.();
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}
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});
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document.body.appendChild(btn);
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document.addEventListener('visibilitychange', async () => {
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if (wakeLock !== null && document.visibilityState === 'visible') await requestWakeLock();
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});
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</script>
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</body>
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</html>
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