diff options
| -rw-r--r-- | 21dec2020 | 13 | ||||
| -rw-r--r-- | bmr | 3 | ||||
| -rw-r--r-- | exercises | 39 | ||||
| -rw-r--r-- | readme.md | 3 | ||||
| -rwxr-xr-x | workout | 107 |
5 files changed, 165 insertions, 0 deletions
diff --git a/21dec2020 b/21dec2020 new file mode 100644 index 0000000..8d68ea9 --- /dev/null +++ b/21dec2020 @@ -0,0 +1,13 @@ +#exercise,reps,sets +biceps,10,5 +shoulders,10,5 +back,10,5 +forearms,50,5 +crunch abs,15,4 +leg abs (reverse crunch),15,2 +corkskrew abs,15,0 +rocky abs (dragon flag),15,1 +russian abs,15,2 +push-ups,10,6 +glutes,20,2 +calves,50,1 @@ -0,0 +1,3 @@ +# 66 + 6.23*lbs + 12.7*inch + 6.8*years +66 + 6.23*176.36 + 12.7*68.89 - 6.8*23 +1883.2258 diff --git a/exercises b/exercises new file mode 100644 index 0000000..d1857f5 --- /dev/null +++ b/exercises @@ -0,0 +1,39 @@ +biceps + dumbbell lifts with your hands facing upward. +shoulders + dumbbell wing lifts. +back + dumbbell wing lifts with your hands facing up (thumbs out) and + your back leaned to the front, slightly bending your knees + forward. +forearms + single dumbbell lift with your arms stretched forward. +crunch abs + classical ab workout. put your hands either over the pecs or + besides your head. +leg abs (reverse crunch) + legs straight without touching the floor, then crunch them up + until your knees almost touch your pecs. +corkskrew abs + sit with your legs above the ground and your hands on the + floor by the side, then pull your knees in to one side, then + push out, then the other side. +rocky abs (dragon flag) + based on the workout rocky does in Rocky IV. legs straight + without touching the floor, core tight, then bring them all + the way up along with the core until the only part of your + body on the ground are your shoulders and hands. +russian abs + sit with your legs straight above the ground, then twist your + core trying to touch the floor on each side. you can also + bend your knees a bit. +push-ups + classical ones (hands besides the pecs or above) focused on + arms and pecs (by placing your hands further away or closer). +glutes + stand up, then raise one leg straight up to the back, then the + other, while keeping your back straight and facing forward. +calves + while holding a couple of dumbbells, bend your knees slightly + forward and begin raising your toes from the ground, standing + on the tips, then back down. diff --git a/readme.md b/readme.md new file mode 100644 index 0000000..770323e --- /dev/null +++ b/readme.md @@ -0,0 +1,3 @@ +# rcfitness + +Rc tools for fitness tracking @@ -0,0 +1,107 @@ +#!/bin/rc +rfork en + +exercises=() +session=() +reps=() +sets=() +wdir=$home/lib/fitness +today=`{date | awk '{print $3 tolower($2) $6}'} + +. <{<$wdir/exercises awk '/^[^ ]/ {print "exercises=($exercises ''"$0"'')"}'} + +fn isnumber{ + ! ~ `{echo $1 | awk '/^[0-9]+$/'} '' +} + +fn printexers{ + for(i in `{seq 1 $#exercises}) + echo $i':' $exercises($i) +} + +fn printsession{ + showreps=$1 + showsets=$2 + for(i in `{seq 1 $#session}){ + echo -n $i':' $exercises($session($i)) + if(~ $showreps 1 && ! ~ $#reps 0){ + echo -n ' '[$reps($i)^x + if(~ $showsets 1 && ! ~ $#sets 0) + echo -n $sets($i) + echo -n ] + } + echo + } +} + +fn plansession{ + session=() + e=() + while(! ~ $e w){ + echo program your workout session (a to add all, w to begin): + printexers | mc + e=`{read} + if(isnumber $e && test $e -ge 1 && test $e -le $#exercises) + session=($session $e) + if not if(~ $e a){ + session=`{seq 1 $#exercises} + e=w + } + } + + printsession | mc + echo -n is this all right?' ' + ready=`{read} + + if(~ $ready y) + setupreps + if not + plansession +} + +fn setupreps{ + reps=() + for(i in `{seq 1 $#session}){ + r=() + while(! isnumber $r){ + echo -n how many reps for $exercises($session($i))?' ' + r=`{read} + } + reps=($reps $r) + } + + printsession 1 | mc + echo -n is this all right?' ' + ready=`{read} + + if(~ $ready y) + start + if not + setupreps +} + +fn mkreport{ + echo '#'exercise,reps,sets >$wdir/$today + for(i in `{seq 1 $#session}) + echo $exercises($session($i))^,^$reps($i)^,^$sets($i) >>$wdir/$today +} + +fn start{ + # initialize the set array + for(i in `{seq 1 $#session}) + sets=($sets 0) + + while(! ~ $e q){ + printsession 1 1 | mc + e=`{read} + if(isnumber $e && test $e -ge 1 && test $e -le $#session){ + lo=`{echo $e-1 | bc} + hi=`{echo $e+1 | bc} + sets=($sets(1-$lo) `{echo $sets($e)+1 | bc} $sets($hi-)) + } + } + + mkreport +} + +plansession |