Skip to content

Commit

Permalink
Merge pull request #13 from S8A/20220903
Browse files Browse the repository at this point in the history 
Redesign gym page
  • Loading branch information
@S8A
S8A authored Sep 4, 2022
2 parents e05805f + ff214d0 commit f3a7af8
Show file tree
Hide file tree
Showing 2 changed files with 282 additions and 82 deletions.
192 changes: 192 additions & 0 deletions _data/training-routines.yml
View file
Original file line number Diff line number Diff line change
@@ -0,0 +1,192 @@
- id: "mrfbr"
title: "Modified r/Fitness Basic Beginner Routine"
general-info:
- text: "Beginner level."
- text: "For men."
- text: "Original routine."
url: https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
- text: "Replaced exercises marked with asterisks."
- text: "AMRAP means \"as many reps as possible.\""
workouts:
- id: "a"
title: "Workout A"
exercises:
- name: "Barbell row"
sets-reps: "3 sets, 5 reps, last set AMRAP."
details:
- text: "Guide at StrongLifts."
url: https://stronglifts.com/barbell-row/
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow
- name: "Push-up*"
sets-reps: "3 sets, 10 reps, last set AMRAP."
original-exercise:
name: "Bench press"
links:
- text: "Nuckols"
url: https://www.strongerbyscience.com/how-to-bench/
- text: "StrongLifts"
url: https://stronglifts.com/bench-press/
- text: "ExRx"
url: https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress
details:
- text: "Guide by Nick Elorreaga."
url: https://nick-e.com/push-up/
- name: "Squat"
sets-reps: "3 sets, 5 reps, last set AMRAP."
alternative-exercises:
- name: "Front squat"
links:
- text: "ExRx"
url: https://exrx.net/WeightExercises/Quadriceps/BBFrontSquat
- name: "Hack squat"
links:
- text: "ExRx"
url: https://exrx.net/WeightExercises/Quadriceps/BBHackSquat
- name: "Zercher squat"
links:
- text: "ExRx"
url: https://exrx.net/WeightExercises/Quadriceps/BBZercherSquat
details:
- text: "In-depth guide by Greg Nuckols."
url: https://www.strongerbyscience.com/how-to-squat/
- text: "Guide at StrongLifts."
url: https://stronglifts.com/squat/
- text: "Exercise information at ExRx"
url: https://exrx.net/WeightExercises/Quadriceps/BBSquat
- id: "b"
title: "Workout B"
exercises:
- name: "Barbell row*"
sets-reps: "3 sets, 5 reps, last set AMRAP."
original-exercise:
name: "Pull-up"
links:
- text: "Elorreaga"
url: https://nick-e.com/pull-up/
- text: "ExRx"
url: https://exrx.net/WeightExercises/LatissimusDorsi/BWPullup
details:
- text: "Guide at StrongLifts."
url: https://stronglifts.com/barbell-row/
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow
- name: "Overhead press"
sets-reps: "3 sets, 5 reps, last set AMRAP."
details:
- text: "Guide at StrongLifts."
url: https://stronglifts.com/overhead-press/
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress
- name: "Deadlift"
sets-reps: "3 sets, 5 reps, last set AMRAP."
details:
- text: "In-depth guide by Greg Nuckols."
url: https://www.strongerbyscience.com/how-to-deadlift/
- text: "Guide at StrongLifts."
url: https://stronglifts.com/deadlift/
- text: "Exercise information at ExRx"
url: https://exrx.net/WeightExercises/ErectorSpinae/BBDeadlift
- id: "mscw1t4"
title: "Modified Strong Curves Weeks 1-4 routine"
general-info:
- text: "Beginner level."
- text: "For women."
- text: "Original routine in book by Bret Contreras and Kellie Davis."
url: https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642
- text: "Routine spreadsheet used as source."
url: https://docs.google.com/spreadsheets/d/1ghaT_a63nwDIDNgSEmNWhVdWdeM9b8N4hD-kYEMd3Zg/edit#gid=1409917690
- text: "Only two workouts (A and B) instead of three."
- text: "Replaced exercises marked with asterisks."
workouts:
- id: "a"
title: "Workout A"
exercises:
- name: "Glute bridge"
sets-reps: "3 sets, 10 reps, last set 20 reps."
details:
- text: "Guide at Coach magazine."
url: https://www.coachmag.co.uk/glute-exercises/2333/glute-bridge-how-to-do-it-benefits-and-variations
- name: "Dumbbell row"
sets-reps: "3 sets, 8 reps each side, last set 12 reps each side."
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow
- name: "Weighted front squat*"
sets-reps: "3 sets, 10 reps, last set 20 reps."
original-exercise:
name: "Box squat"
links:
- text: "ExRx"
url: https://exrx.net/WeightExercises/GluteusMaximus/BBBoxSquat
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/GluteusMaximus/WTFrontSquat
- name: "Incline push-up*"
sets-reps: "3 sets, 8 reps, last set 12 reps."
original-exercise:
name: "Dumbbell bench press"
links:
- text: "ExRx"
url: https://exrx.net/WeightExercises/PectoralSternal/DBBenchPress
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/PectoralSternal/BWInclinePushup
- name: "Romanian deadlift"
sets-reps: "3 sets, 10 reps, last set 20 reps."
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift
- name: "Side lying hip abduction"
sets-reps: "1 set, 30 reps each side."
details:
- text: "Guide at VeryWell Fit."
url: https://www.verywellfit.com/side-lying-hip-abductions-techniques-benefits-variations-4783963
- id: "b"
title: "Workout B"
exercises:
- name: "Single leg hip bridge"
sets-reps: "3 sets, 10 reps each side, last set 20 reps each side."
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/GluteusMaximus/BWLyingHipExtension
- name: "Dumbbell row*"
sets-reps: "3 sets, 8 reps each side, last set 12 reps each side."
original-exercise:
name: "Lat pulldown"
links:
- text: "ExRx"
url: https://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow
- name: "Dumbbell step-up"
sets-reps: "3 sets, 10 reps each side, last set 20 reps each side."
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/Quadriceps/DBStepUp
- name: "Dumbbell shoulder press"
sets-reps: "3 sets, 8 reps, last set 12 reps."
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress
- name: "Bird dog*"
sets-reps: "3 sets, 10 reps, last set 20 reps."
original-exercise:
name: "Barbell 45° back extension"
links:
- text: "ExRx"
url: https://exrx.net/WeightExercises/ErectorSpinae/BB45BackExtension
details:
- text: "Exercise information at ExRx."
url: https://exrx.net/WeightExercises/ErectorSpinae/BWBirdDog
- name: "Side lying hip abduction*"
sets-reps: "1 set, 30 reps each side."
original-exercise:
name: "Side lying clam"
links:
- text: "Spear Center"
url: https://spearcenter.com/backtolife-exercise-side-lying-clam-shells/
details:
- text: "Guide at VeryWell Fit."
url: https://www.verywellfit.com/side-lying-hip-abductions-techniques-benefits-variations-4783963
172 changes: 90 additions & 82 deletions gym.html
View file
Original file line number Diff line number Diff line change
Expand Up @@ -7,94 +7,102 @@

<h1 class="text-center fw-bold">Gym</h1>

<h2 class="text-center">Training routines</h2>
<section id="training-routines">
<h2 class="text-center">Training routines</h2>

<section>
<h3>For men: modified r/Fitness Basic Beginner Routine</h3>
{% for routine in site.data.training-routines %}
<section id="{{ routine.id }}">
<h3>{{ routine.title }}</h3>

<p><a href="https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/">Original routine</a>.</p>
{% if routine.general-info %}
<ul>
{% for item in routine.general-info %}
<li>
{% if item.url %}
<a href="{{ item.url }}">{{ item.text }}</a>
{% else %}
{{ item.text }}
{% endif %}
</li>
{% endfor %}
</ul>
{% endif %}

<div class="row g-4 mb-4">
<div class="col-12 col-md-6">
<div class="card h-100">
<div class="card-body">
<h4 class="card-title">Workout A</h4>
<ul>
<li><a href="https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow">Barbell bent-over row</a>: 3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</li>
<li><a href="https://nick-e.com/push-up/">Push-up</a>: 3 sets, 5-8 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.
<ul>
<li>Original: <a href="https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress">Bench press</a></li>
</ul>
</li>
<li><a href="https://exrx.net/WeightExercises/Quadriceps/BBSquat">Squat</a>: 3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>
<ul>
<li>Alternative: <a href="https://exrx.net/WeightExercises/Quadriceps/BBFrontSquat">Front squat</a></li>
<li>Alternative: <a href="https://exrx.net/WeightExercises/Quadriceps/BBHackSquat">Hack squat</a></li>
<li>Alternative: <a href="https://exrx.net/WeightExercises/Quadriceps/BBZercherSquat">Zercher squat</a></li>
</ul>
</li>
</ul>
{% if routine.workouts %}
<div class="row g-4 mb-4">
{% for workout in routine.workouts %}
{% assign workout_id = routine.id | append: "-" | append: workout.id %}
<div class="col-12 col-md-6" id="{{ workout_id }}">
<h4>{{ workout.title }}</h4>
{% for exercise in workout.exercises %}
{% assign exercise_id = workout_id | append: "-" | append: forloop.index %}
{% assign details_id = exercise_id | append: "-details" %}
<div class="card mb-2" id="{{ exercise_id }}">
<div class="card-body">
{% if exercise.original-exercise or exercise.details or exercise.alternative-exercises %}
<button class="btn btn-sm btn-outline-primary float-end" type="button" data-bs-toggle="collapse" data-bs-target="#{{ details_id }}" aria-expanded="false" aria-controls="{{ details_id }}" aria-label="Mostrar detalles" title="Mostrar detalles">
<i class="bi-info-circle-fill"></i>
</button>
{% endif %}
<h5 class="card-title">{{ exercise.name }}</h5>
<p class="card-subtitle mb-2 text-muted">{{ exercise.sets-reps }}</p>
{% if exercise.original-exercise or exercise.details or exercise.alternative-exercises %}
<ul class="mb-0 collapse" id="{{ details_id }}">
{% if exercise.original-exercise %}
{% assign original = exercise.original-exercise %}
<li>
{% if original.links %}
Original exercise: {{ original.name }}
{% for link in original.links %}
{% if forloop.first %} ({% endif %}<a href="{{ link.url }}">{{ link.text }}</a>{% if forloop.last %}).{% else %}, {% endif %}
{% endfor %}
{% else %}
Original exercise: {{ original.name }}.
{% endif %}
</li>
{% endif %}
{% for item in exercise.details %}
<li>
{% if item.url %}
<a href="{{ item.url }}">{{ item.text }}</a>
{% else %}
{{ item.text }}
{% endif %}
</li>
{% endfor %}
{% if exercise.alternative-exercises %}
<li>
Alternative exercises:
<ul>
{% for alternative in exercise.alternative-exercises %}
<li>
{% if alternative.links %}
{{ alternative.name }}
{% for link in alternative.links %}
{% if forloop.first %} ({% endif %}<a href="{{ link.url }}">{{ link.text }}</a>{% if forloop.last %}).{% else %}, {% endif %}
{% endfor %}
{% else %}
{{ alternative.name }}
{% endif %}
</li>
{% endfor %}
</ul>
</li>
{% endif %}
</ul>
{% endif %}
</div>
</div>
</div>
</div>
<div class="col-12 col-md-6">
<div class="card h-100">
<div class="card-body">
<h4 class="card-title">Workout B</h4>
<ul>
<li><a href="https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow">Barbell bent-over row</a>: 3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.
<ul>
<li>Original: <a href="https://nick-e.com/pull-up/">Pull-up</a></li>
</ul>
</li>
<li><a href="https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress">Barbell military press</a>: 3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</li>
<li><a href="https://exrx.net/WeightExercises/ErectorSpinae/BBDeadlift">Deadlift</a>: 3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</li>
</ul>
{% else %}
<div class="alert alert-danger" role="alert">
No exercises found
</div>
{% endfor %}
</div>
{% endfor %}
</div>
</div>
</section>
{% endif %}
</section>
{% endfor %}

<section>
<h3>For women: modified Strong Curves Weeks 1-4 routine</h3>

<p><a href="https://docs.google.com/spreadsheets/d/1ghaT_a63nwDIDNgSEmNWhVdWdeM9b8N4hD-kYEMd3Zg/edit#gid=1409917690">Original routine</a>.</p>

<div class="row g-4 md-4">
<div class="col-12 col-md-6">
<div class="card h-100">
<div class="card-body">
<h4 class="card-title">Workout A</h4>
<ul>
<li><a href="https://www.coachmag.co.uk/glute-exercises/2333/glute-bridge-how-to-do-it-benefits-and-variations">Glute bridge</a>: 3 sets, 10-20 reps.</li>
<li><a href="https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow">Dumbbell bent-over row</a>: 3 sets, 8-12 reps (each side).</li>
<li><a href="https://exrx.net/WeightExercises/GluteusMaximus/WTFrontSquat">Weighted front squat</a>: 3 sets, 10-20 reps.</li>
<li><a href="https://exrx.net/WeightExercises/PectoralSternal/BWInclinePushup">Incline push-up</a>: 3 sets, 8-12 reps.</li>
<li><a href="https://exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift">Romanian deadlift</a>: 3 sets, 10-20 reps.</li>
<li><a href="https://www.verywellfit.com/side-lying-hip-abductions-techniques-benefits-variations-4783963">Side lying hip abduction</a>: 1 set, 15-30 reps (each side).</li>
<li><a href="https://exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank">Front plank</a>: 1 set, 20-120 seconds.</li>
<li><a href="https://exrx.net/WeightExercises/Obliques/BWSidePlank">Side plank</a>: 1 set, 20-60 seconds (each side).</li>
</ul>
</div>
</div>
</div>
<div class="col-12 col-md-6">
<div class="card h-100">
<div class="card-body">
<h4 class="card-title">Workout B</h4>
<ul>
<li><a href="https://exrx.net/WeightExercises/GluteusMaximus/BWLyingHipExtension">Single leg hip bridge</a>: 3 sets, 10-20 reps (each side).</li>
<li><a href="https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow">Dumbbell bent-over row</a>: 3 sets, 8-12 reps (each side).</li>
<li><a href="https://exrx.net/WeightExercises/Quadriceps/DBStepUp">Dumbbell step-up</a>: 3 sets, 10-20 reps (each side).</li>
<li><a href="https://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress">Dumbbell shoulder press</a>: 3 sets, 8-12 reps.</li>
<li><a href="https://exrx.net/WeightExercises/ErectorSpinae/BWBirdDog">Bird dog</a>: 3 sets, 10-20 reps.</li>
<li><a href="https://www.verywellfit.com/side-lying-hip-abductions-techniques-benefits-variations-4783963">Side lying hip abduction</a>: 1 set, 15-30 reps (each side).</li>
<li><a href="https://exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank">Front plank</a>: 1 set, 20-120 seconds.</li>
<li><a href="https://exrx.net/WeightExercises/Obliques/BWSidePlank">Side plank</a>: 1 set, 20-60 seconds (each side).</li>
</ul>
</div>
</div>
</div>
</div>
</section>

0 comments on commit f3a7af8

Please sign in to comment.