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| author | rodri <rgl@antares-labs.eu> | 2023-04-04 12:50:31 +0000 |
|---|---|---|
| committer | rodri <rgl@antares-labs.eu> | 2023-04-04 12:50:31 +0000 |
| commit | 31acd912ca0429913ef9814f4de3af8b4c2cf313 (patch) | |
| tree | 9537feb145764e65190af08f4c3299dcc9816f38 | |
| parent | 7e00a60abbc505720a4709e00dc7ebe7b6cb2cfc (diff) | |
| download | rcfitness-31acd912ca0429913ef9814f4de3af8b4c2cf313.tar.gz rcfitness-31acd912ca0429913ef9814f4de3af8b4c2cf313.tar.bz2 rcfitness-31acd912ca0429913ef9814f4de3af8b4c2cf313.zip | |
added new training sessions for weights and skills cycles/periods.
| -rw-r--r-- | calisthenics.week | 2 | ||||
| -rw-r--r-- | readme.md | 12 | ||||
| -rw-r--r-- | skills.week | 23 | ||||
| -rw-r--r-- | weights.week | 27 |
4 files changed, 57 insertions, 7 deletions
diff --git a/calisthenics.week b/calisthenics.week index 0d0e558..a7cffdb 100644 --- a/calisthenics.week +++ b/calisthenics.week @@ -20,7 +20,7 @@ y 12 # parallel bar leg raises 8 # parallel bar chest dips 6 # single bar tucked pull-ups -3 # handstand hold +1 # handstand hold 33 # calf raises 10 # ring tricep push-ups 33 # squats @@ -2,6 +2,12 @@ Rc tools for fitness tracking +## default session file + +The `calisthenics.week` file shows a selection of exercises and a +repetitions-per-exercise table, matching the order in the `exercises` +file. It's used to automatically set up a routine, like `{cat calisthenics.week; cat} | workout`. + ## basal metabolic rate (BMR) Computes the BMR using the Mifflin-St. Jeor equation. @@ -16,12 +22,6 @@ Computes the BMR using the Mifflin-St. Jeor equation. # today the scale marks 80kg (careful with obsessing over this) % weighin 80 -## default session file - -The `calisthenics.week` file shows a selection of exercises and a -repetitions-per-exercise table, matching the order in the `exercises` -file. It's used to automatically set up a routine, like `{cat calisthenics.week; cat} | workout`. - ## about weights In weightlifting exercises where (dumb|bar|kettle)bells are used, the diff --git a/skills.week b/skills.week new file mode 100644 index 0000000..9a41304 --- /dev/null +++ b/skills.week @@ -0,0 +1,23 @@ +10 # push-ups +59 # front lever lean +66 # tucked parallette planche +35 # parallel bar leg raises +49 # handstand hold +12 # calf raises +15 # squats +43 # kneesovertoes split squats +45 # single bar corkscrew abs +22 # bear walk +w +y +12 # push-ups +1 # front lever lean +1 # tucked parallette planche +12 # parallel bar leg raises +1 # handstand hold +33 # calf raises +33 # squats +10 # kneesovertoes split squats +5 # single bar corkscrew abs +2 # bear walk +y diff --git a/weights.week b/weights.week new file mode 100644 index 0000000..faefdcf --- /dev/null +++ b/weights.week @@ -0,0 +1,27 @@ +1 # bicep curls +53 # overhead dumbbell press +21 # hammer curls +54 # overhead dumbbell triceps extension +44 # kneesovertoesguy shoulder external rotation +2 # lateral raises +55 # shoulder shrugs +3 # dumbbell rows +11 # donkey kicks +6 # leg abs (reverse crunch) +42 # kneesovertoes squats +56 # l-sit leg raises +w +y +16 # bicep curls +10 # overhead dumbbell press +16 # hammer curls +10 # overhead dumbbell triceps extension +5 # kneesovertoesguy shoulder external rotation +12 # lateral raises +25 # shoulder shrugs +16 # dumbbell rows +12 # donkey kicks +20 # leg abs (reverse crunch) +33 # kneesovertoes squats +12 # l-sit leg raises +y |