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-rw-r--r--calisthenics.week29
-rw-r--r--default.session38
-rw-r--r--exercises78
-rwxr-xr-xworkout2
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}