diff options
| -rwxr-xr-x | age | 8 | ||||
| -rwxr-xr-x | bsa | 25 | ||||
| -rw-r--r-- | default.session | 55 | ||||
| -rw-r--r-- | exercises | 36 | ||||
| -rw-r--r-- | height | 1 | ||||
| -rwxr-xr-x | lsexers | 2 | ||||
| -rwxr-xr-x | sbsi | 33 | ||||
| -rwxr-xr-x | workout | 5 |
8 files changed, 143 insertions, 22 deletions
@@ -0,0 +1,8 @@ +#!/bin/rc +rfork ne +bday=862048830 # % date -j -f "%b %d %Y" "Apr 26 1997" +%s +today=`{date -n} + +bc <<EOF +($today - $bday)/(3600*24*365) +EOF @@ -0,0 +1,25 @@ +#!/bin/rc +# +# Body Surface Area (BSA) following the Lipscombe equation +# BSA(m²) = 0.00878108 * W(kg)^0.434972 * H(cm)^0.67844 +# +rfork ne +w=() +h=() +flagfmt='' +args='weight height' + +fn usage { + aux/usage + exit usage +} + +if(! ifs=() eval `{aux/getflags $*} || ! ~ $#* 2) + usage + +w=$1 +h=$2 + +hoc <<EOF +0.00878108 * $w ^ 0.434972 * $h ^ 0.67844 +EOF diff --git a/default.session b/default.session index ff94c4e..5000cda 100644 --- a/default.session +++ b/default.session @@ -1,23 +1,38 @@ a y -15 -15 -15 -30 -20 -25 -15 -10 -20 -15 -20 -50 -30 -20 -10 -10 -10 -10 -10 -10 +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 @@ -8,7 +8,7 @@ back forward. forearms single dumbbell lift with your arms stretched forward. -crunch abs +sit-up abs classical ab workout. put your hands either over the pecs or besides your head. leg abs (reverse crunch) @@ -33,7 +33,7 @@ push-ups glutes stand up, then raise one leg straight up to the back, then the other, while keeping your back straight and facing forward. -calves +calf raises while holding a couple of dumbbells, bend your knees slightly forward and begin raising your heels from the ground, standing on the tips, then back down. @@ -55,3 +55,35 @@ single bar chest dips TBD parallel bar pull-ups with grounded heels TBD +hammer curls + TBD +bear walk + quadrupedal walking. +supermans + lay down on the floor, face down, and stretch your arms and + legs in the opposite sense, then lift them up trying to touch + the ceiling. hold it for a while and rest, then repeat. +push-ups with elevated feet + classical push-ups with your feet over a high surface. +wide push-ups + classical push-ups with your hands wide apart. +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 +chin-ups with elevated feet + TBD +parallel bar leg raises + TBD @@ -0,0 +1 @@ +175 @@ -0,0 +1,2 @@ +#!/bin/rc +<exercises grep -v '^ ' | awk '{print NR" "$0}' @@ -0,0 +1,33 @@ +#!/bin/rc +# +# Surface-based Body Shape Index (SBSI) +# H(cm)^7/4 * WC(cm)^5/6 +# SBSI = ------------------------ +# BSA(m²) * VTC(cm) +# where WC is waist circumference and VTC is the vertical trunk one. +# +rfork ne +vtc=() +wc=() +w=() +h=() +flagfmt='' +args='vtc wc weight height' + +fn usage { + aux/usage + exit usage +} + +if(! ifs=() eval `{aux/getflags $*} || ! ~ $#* 4) + usage + +vtc=$1 +wc=$2 +w=$3 +h=$4 +bsa=`{bsa $w $h} + +hoc <<EOF +($h ^ (7/4) * $wc ^ (5/6))/($bsa * $vtc) +EOF @@ -15,6 +15,10 @@ fn isnumber{ ! ~ `{echo $1 | awk '/^[0-9]+$/'} '' } +fn sanitize{ + echo $1 | sed 's/[ ]#.*//g' +} + fn printexers{ for(i in `{seq 1 $#exercises}) echo $i':' $exercises($i) @@ -67,6 +71,7 @@ fn setupreps{ while(! isnumber $r){ echo -n how many reps for $exercises($session($i))?' ' r=`{read} + r=`{sanitize $r} } reps=($reps $r) } |