From 3d91cb5bef0305ac05d3a172aecb0d60a5a2c500 Mon Sep 17 00:00:00 2001
From: rodri <rgl@antares-labs.eu>
Date: Sat, 6 Feb 2021 12:27:11 +0000
Subject: add more exercises, the default session file and better explanations.

---
 bmr             |  1 +
 default.session | 23 +++++++++++++++++++++++
 exercises       |  6 ++++--
 readme.md       | 28 ++++++++++++++++++++++++++++
 weighin         | 20 ++++++++++++++++++++
 weight          |  2 ++
 6 files changed, 78 insertions(+), 2 deletions(-)
 create mode 100644 default.session
 create mode 100755 weighin
 create mode 100644 weight

diff --git a/bmr b/bmr
index 9662711..98cbcd9 100755
--- a/bmr
+++ b/bmr
@@ -4,6 +4,7 @@
 # 	P(kcal/day) = 10*weight(kg) + 6.25*height(cm) - 5*age(yr) + s
 # where s is +5 for men and -161 for women
 #
+rfork ne
 s=5
 w=()
 h=()
diff --git a/default.session b/default.session
new file mode 100644
index 0000000..ff94c4e
--- /dev/null
+++ b/default.session
@@ -0,0 +1,23 @@
+a
+y
+15
+15
+15
+30
+20
+25
+15
+10
+20
+15
+20
+50
+30
+20
+10
+10
+10
+10
+10
+10
+y
diff --git a/exercises b/exercises
index a985a14..adeed2a 100644
--- a/exercises
+++ b/exercises
@@ -1,6 +1,6 @@
-biceps
+bicep curls
 	dumbbell lifts with your hands facing upward.
-shoulders
+lateral raises
 	dumbbell wing lifts.
 back
 	dumbbell wing lifts with your hands facing up (thumbs out) and
@@ -53,3 +53,5 @@ parallel bar chest dips
 	TBD
 single bar chest dips
 	TBD
+parallel bar pull-ups with grounded heels
+	TBD
diff --git a/readme.md b/readme.md
index 770323e..157354f 100644
--- a/readme.md
+++ b/readme.md
@@ -1,3 +1,31 @@
 # rcfitness
 
 Rc tools for fitness tracking
+
+## basal metabolic rate (BMR)
+
+Computes the BMR using the Mifflin-St. Jeor equation.
+
+	# bmr for a 33 year old male whose height is 180cm and weights 92kg
+	% bmr 92 180 33
+	# bmr for a 27 year old female who weights 67kg and is 165cm tall
+	% bmr -w 67 165 27
+
+## weight tracking
+
+	# today the scale marks 80kg (careful with obsessing over this)
+	% weighin 80
+
+## default session file
+
+The `default.session` file shows a repetitions-per-exercise table,
+matching the order in the `exercises` file, ready to be selected and
+sent to a [rio(1)](http:/man.9front.org/1/rio) window right after
+starting a `workout`.
+
+## about weights
+
+In weightlifting exercises where (dumb|bar|kettle)bells are used, the
+weight isn't tracked.  It should be up to you how much you are lifting
+and at what pace.  Feel free to extend the scripts to match your
+training procedure.
diff --git a/weighin b/weighin
new file mode 100755
index 0000000..9ab0360
--- /dev/null
+++ b/weighin
@@ -0,0 +1,20 @@
+#!/bin/rc
+rfork ne
+today=`{date -i | awk -F'-' '{print $2"/"$3}'}
+w=()
+flagfmt=''
+args='weight'
+
+fn usage {
+	aux/usage
+	exit usage
+}
+
+if(! ifs=() eval `{aux/getflags $*} || ! ~ $#* 1)
+	usage
+
+w=$1
+
+cat <<EOF >>weight
+$today	$w
+EOF
diff --git a/weight b/weight
new file mode 100644
index 0000000..b8e86ac
--- /dev/null
+++ b/weight
@@ -0,0 +1,2 @@
+# date	weight(kg)
+02/05	77.4
-- 
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