ref: 2cd49de2132f23e595fec89bfbe41d5b1b5c1c18
parent: 3f2f92a1f48783f10692ae2defaf57585805b704
author: rodri <[email protected]>
date: Sun Jul 31 13:40:11 EDT 2022
added new exercises. sanitize all input. got rid of the default session and included a calisthenics routine instead.
--- /dev/null
+++ b/calisthenics.week
@@ -1,0 +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
--- a/default.session
+++ /dev/null
@@ -1,38 +1,0 @@
-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
--- a/exercises
+++ b/exercises
@@ -2,7 +2,7 @@
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 @@
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 @@
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 @@
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
+ ?
--- a/workout
+++ b/workout
@@ -46,6 +46,7 @@
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 @@
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}