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I use this when I strength train

Home Page: https://shane0.github.io/strength/

Shell 7.03% HTML 32.15% CSS 19.94% JavaScript 40.88%

barbell strength

strength's Introduction

strength

https://shane0.github.io/strength

features

phase 1 weight estimates
barbell loader
workout journal
workout instructions
manage gyms

repo setup

https://github.com/shane0/strength

echo "# strength" >> README.md
git init
git add README.md
git commit -m "first commit"
git branch -M main
git remote add origin [email protected]:shane0/strength.git
git push -u origin main
# origin [email protected]:shane0/strength.git (fetch)
# origin [email protected]:shane0/strength.git (push)

npm install react-bootstrap bootstrap
npm install gh-pages --save-dev

strength's People

Contributors

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Watchers

strength's Issues

api and pages ideas

from research with open ai

inputs: gender, age, weight, inseam, pack weight, dietary restrictions or preferences
outputs: inseam, steps per mile, calories, per mile, per hour, per elevation, etc.

estimates for: food to carry, breakdown strength required

outputs: workout plans

input trip details output training plan, packing plan, food

react app

start making a react app

gym feature with bars, plates, rack,

training log components for workout bar loader positions j hooks and safety bar

bar loader https://replit.com/@zoo00/barloader#index.js

training log https://docs.google.com/forms/d/e/1FAIpQLSccRVwwl4ciW-j9FXxWpK1BOgalhIlPKjlpxr5yJg5UKaO6Rw/viewform?vc=0&c=0&w=1&flr=0

https://docs.google.com/spreadsheets/d/1kKEBMBDIk7f7lX3Yt88wA3drSodxAd-WHtbQuUGkEWY/edit?resourcekey#gid=1895309793

upper chest front of shoulder

Here is a sample strength training workout for the upper chest and front of the shoulders:

Warm-up

5 minutes of light cardio, such as jogging or jumping jacks
10 reps of each of the following exercises:
- Arm circles
- Chest stretches
- Shoulder stretches

Workout

Incline dumbbell press: 3 sets of 8-12 reps
Dumbbell bench press: 3 sets of 8-12 reps
Dumbbell flyes: 3 sets of 10-15 reps
Military press: 3 sets of 8-12 reps
Front raises: 3 sets of 10-15 reps

Cool-down

5 minutes of light cardio
10 reps of each of the following exercises:
- Arm circles
- Chest stretches
- Shoulder stretches

Tips

Be sure to use a weight that is challenging but allows you to maintain good form.
Focus on squeezing your chest muscles at the top of each rep.
Keep your shoulders down and back during all exercises.
Breathe deeply and evenly throughout your workout.

Variations

If you don't have dumbbells, you can use a barbell or a machine for the bench press and military press exercises.
For the dumbbell flyes, you can also do them on an incline bench.
For the front raises, you can also do them with a cable machine.

You can adjust the number of sets and reps depending on your fitness level and goals. If you are new to strength training, start with 2 sets of 10-12 reps for each exercise. As you get stronger, you can increase the number of sets and/or reps.

You can also add more exercises to your workout routine, such as dips and pull-ups. However, be sure to listen to your body and rest when you need to.

beginners guides

input your deadlift and it returns estimates for everything
squat is typically around 70-85% of their deadlift
bench press is often around 50-70% of an individual's squat weight
overhead press is often around 60-80% of an individual's bench press weight
the row is often around 60-80% of an individual's deadlift weight

add racks
add bars
add plates

copy over my react card with youtube embeds
embed each workout instructional video: phase 1, deadlift, squat, overhead, bench