added new exercises. sanitize all input. got rid of the default session and included a calisthenics routine instead.

4 files changed, 87 insertions, 60 deletions

diff --git a/calisthenics.week b/calisthenics.week
new file mode 100644
index 0000000..97a6f08
--- /dev/null
+++ b/calisthenics.week
@@ -0,0 +1,29 @@
+22	# bear walk
+10	# push-ups
+17	# australian pull-ups
+52	# australian chin-ups
+35	# parallel bar leg raises
+18	# parallel bar chest dips
+39	# single bar tucked pull-ups
+12	# calf raises
+41	# ring tricep push-ups
+15	# squats
+43	# kneesovertoes lunges
+45	# single bar corkscrew abs
+46	# side single leg raises
+w
+y
+2	# bear walk
+16	# push-ups
+16	# australian pull-ups
+10	# australian chin-ups
+12	# parallel bar leg raises
+10	# parallel bar chest dips
+6	# single bar tucked pull-ups
+33	# calf raises
+10	# ring tricep push-ups
+33	# squats
+16	# kneesovertoes lunges
+5	# single bar corkscrew abs
+16	# side single leg raises
+y
diff --git a/default.session b/default.session
deleted file mode 100644
index 5000cda..0000000
--- a/default.session
+++ /dev/null
@@ -1,38 +0,0 @@
-a
-y
-20	# bicep curls
-15	# lateral raises
-15	# back
-40	# forearms
-30	# sit-up abs
-30	# leg abs (reverse crunch)
-20	# corkskrew abs
-10	# rocky abs (dragon flag)
-20	# russian abs
-20	# push-ups
-20	# glutes
-50	# calf raises
-30	# floor dumbbell press
-20	# flutter kicks
-25	# squats
-10	# weighted squats
-10	# pull-ups with grounded heels
-10	# parallel bar chest dips
-10	# single bar chest dips
-10	# parallel bar pull-ups with grounded heels
-20	# hammer curls
-1	# bear walk
-10	# supermans
-15	# push-ups with elevated feet
-10	# wide push-ups
-10	# diamond push-ups
-3	# archer push-ups
-1	# plank
-1	# plank up and down
-1	# high to low plank
-1	# side plank
-10	# side plank raises
-15	# pull-ups with elevated feet
-10	# chin-ups with elevated feet
-10	# parallel bar leg raises
-y
diff --git a/exercises b/exercises
index 2813c2b..fd212e0 100644
--- a/exercises
+++ b/exercises
@@ -2,7 +2,7 @@ bicep curls
 	dumbbell lifts with your hands facing upward.
 lateral raises
 	dumbbell wing lifts.
-back
+dumbbell rows
 	dumbbell wing lifts with your hands facing up (thumbs out) and
 	your back leaned to the front, slightly bending your knees
 	forward.
@@ -30,7 +30,7 @@ russian abs
 push-ups
 	classical ones (hands besides the pecs or above) focused on
 	arms and pecs (by placing your hands further away or closer).
-glutes
+donkey kicks
 	stand up, then raise one leg straight up to the back, then the
 	other, while keeping your back straight and facing forward.
 calf raises
@@ -42,21 +42,21 @@ floor dumbbell press
 	position the arms 45° from the torso and start pushing them
 	up, then down with control.
 flutter kicks
-	TBD
+	?
 squats
-	TBD
+	?
 weighted squats
-	TBD
-pull-ups with grounded heels
-	TBD
+	?
+australian pull-ups
+	?
 parallel bar chest dips
-	TBD
+	?
 single bar chest dips
-	TBD
-parallel bar pull-ups with grounded heels
-	TBD
+	?
+parallel bar australian pull-ups
+	?
 hammer curls
-	TBD
+	?
 bear walk
 	quadrupedal walking.
 supermans
@@ -70,20 +70,54 @@ wide push-ups
 diamond push-ups
 	classical push-ups with your hands closer together.
 archer push-ups
-	TBD
+	?
 plank
-	TBD
+	?
 plank up and down
-	TBD
+	?
 high to low plank
-	TBD
+	?
 side plank
-	TBD
+	?
 side plank raises
-	TBD
-pull-ups with elevated feet
-	TBD
+	?
+australian pull-ups with elevated feet
+	?
 chin-ups with elevated feet
-	TBD
+	?
 parallel bar leg raises
-	TBD
+	?
+one arm push-ups
+	?
+gymnast ab tucks
+	?
+parallel bar tucked pull-ups
+	?
+single bar tucked pull-ups
+	?
+parallel bar corkscrew abs
+	?
+ring tricep push-ups
+	?
+kneesovertoes squats
+	?
+kneesovertoes lunges
+	?
+kneesovertoesguy shoulder external rotation
+	?
+single bar corkscrew abs
+	?
+side single leg raises
+	?
+side leg raises
+	?
+l-sit
+	?
+handstand hold
+	?
+handstand push-ups
+	?
+tibialis raises
+	?
+australian chin-ups
+	?
diff --git a/workout b/workout
index d574c49..d1edb44 100755
--- a/workout
+++ b/workout
@@ -46,6 +46,7 @@ fn plansession{
 		echo program your workout session (a to add all, w to begin):
 		printexers | mc
 		e=`{read}
+		e=`{sanitize $e}
 		if(isnumber $e && test $e -ge 1 && test $e -le $#exercises)
 			session=($session $e)
 		if not if(~ $e a){
@@ -103,6 +104,7 @@ fn start{
 	while(! ~ $e q){
 		printsession 1 1 | mc
 		e=`{read}
+		e=`{sanitize $e}
 		if(isnumber $e && test $e -ge 1 && test $e -le $#session){
 			lo=`{echo $e-1 | bc}
 			hi=`{echo $e+1 | bc}