diff --git a/_config.yml b/_config.yml index 691b32d85..398230ce5 100644 --- a/_config.yml +++ b/_config.yml @@ -65,6 +65,7 @@ category_names: - Ruby - Ruby libraries - Vim + - Fitness - Others # https://help.github.com/articles/repository-metadata-on-github-pages/ diff --git a/_includes/2017/pages-list-item.html b/_includes/2017/pages-list-item.html index e8c60a8eb..fa6929c15 100644 --- a/_includes/2017/pages-list-item.html +++ b/_includes/2017/pages-list-item.html @@ -1,15 +1,14 @@ - + data-js-searchable-item='{"slug":"{{ slug }}","category":"{{ include.page.category }}"}'> - {{ include.page.url | remove: '.html' | remove: '/' }} + {{ slug }} {% if include.page.layout == '2017/sheet' %} {% endif %} - {% if include.page.title | downcase != include.page.url | remove: '.html' | remove: '/' %} - {{ include.page.title }} - {% endif %} + {{ include.page.title }} diff --git a/_sass/2017/components/h3-section.scss b/_sass/2017/components/h3-section.scss index 5320cfa7b..2ce3352cf 100644 --- a/_sass/2017/components/h3-section.scss +++ b/_sass/2017/components/h3-section.scss @@ -55,6 +55,11 @@ position: relative; } + & > ul > li > p { + margin: 0; + padding: 0; + } + & > ul > li::before { content: ''; position: absolute; diff --git a/cinema4d.md b/cinema4d.md deleted file mode 100644 index a1bf5ced7..000000000 --- a/cinema4d.md +++ /dev/null @@ -1,7 +0,0 @@ ---- -title: Cinema4d -category: Apps ---- - - E R T : Move/rotate/scale - P : snapping diff --git a/eslint.md b/eslint.md deleted file mode 100644 index 7578fc37b..000000000 --- a/eslint.md +++ /dev/null @@ -1,18 +0,0 @@ ---- -title: eslint -category: JavaScript libraries ---- - -```js -// "comma-dangle": "always" ("always-multiline", "never") -var foo = { - bar: "baz", - qux: "quux", -}; -var arr = [1,2,]; -``` - -``` -// "yoda": "always" ("never") -if ("red" === color) -``` diff --git a/fitness/general.md b/fitness/general.md index f1bf5e8ff..f5bb87897 100644 --- a/fitness/general.md +++ b/fitness/general.md @@ -1,5 +1,7 @@ --- title: Fitness +category: Fitness +layout: 2017/sheet --- ### Target heart rate @@ -10,7 +12,7 @@ title: Fitness Then take that number and multiply it by .75 - .85, which will give you your percentages of 75% -- 85% of your Max. HR." -http://www.bodybuilding.com/fun/mike1.htm +See: ### Warmup sets @@ -20,11 +22,11 @@ http://www.bodybuilding.com/fun/mike1.htm * 2 x 80% * 5 x 100% (work set) -http://corw.in/warmup/ +See: ### Bench -Jennifer Thompson video: http://www.youtube.com/watch?v=34XRmd3a8_0 +Jennifer Thompson video: ### Metabolism @@ -45,7 +47,7 @@ Jennifer Thompson video: http://www.youtube.com/watch?v=34XRmd3a8_0 high intense exercise (greater than 70% VO2 max) primarily utilized carbohydrate. -http://www.exrx.net/Nutrition/Substrates.html +See: [Substrates](http://www.exrx.net/Nutrition/Substrates.html) _(exrx.net)_ ### Deloads on a cut @@ -54,7 +56,7 @@ http://www.exrx.net/Nutrition/Substrates.html - "increase the rest day interval between sessions" -https://www.facebook.com/permalink.php?story_fbid=273265046115238&id=116211138487297&comment_id=1262284&offset=0&total_comments=34 +See: [Link](https://www.facebook.com/permalink.php?story_fbid=273265046115238&id=116211138487297&comment_id=1262284&offset=0&total_comments=34) _(facebook.com)_ ### Conditioning with 5/3/1 @@ -63,4 +65,4 @@ https://www.facebook.com/permalink.php?story_fbid=273265046115238&id=11621113848 goals are your only concern, do not let the conditioning take away from your recovery." -Jim Wendler: http://www.jimwendler.com/2012/09/531-and-bodybuilding/ +See: [531 and Bodybuilding](http://www.jimwendler.com/2012/09/531-and-bodybuilding/) _(jimwendler.com)_ diff --git a/fitness/phat.md b/fitness/phat.md index a0f225134..6ebc40445 100644 --- a/fitness/phat.md +++ b/fitness/phat.md @@ -1,9 +1,11 @@ --- title: Phat category: Fitness +layout: 2017/sheet +updated: 201708 --- -## Day 1: Upper Body Power +### Day 1: Upper Body Power | Purpose | Movement | Sets x Reps | | ---- | ---- | ---- | @@ -17,8 +19,9 @@ category: Fitness | ---- | ---- | ---- | | Aux: curling | Cambered bar curls | 3 x 6-10 | | Aux: extension | Skull crushers | 3 x 6-10 | +{: .-headers} -## Day 2: Lower Body Power +### Day 2: Lower Body Power | Purpose | Movement | Sets x Reps | | ---- | ---- | ---- | @@ -32,8 +35,9 @@ category: Fitness | ---- | ---- | ---- | | Aux: calf | Standing calf raise | 3 x 6-10 | | Aux: calf | Seated calf raise | 2 x 6-10 | +{: .-headers} -## Day 4: Upper Body Hypertrophy +### Day 4: Upper Body Hypertrophy | Purpose | Movement | Sets x Reps | | ---- | ---- | ---- | @@ -47,10 +51,11 @@ category: Fitness | Shoulder | Seated dumbbell presses | 3 x 8-12 | | Shoulder | Upright rows | 2 x 12-15 | | Shoulder | Side lateral raises with dumbbells or cables | 3 x 12-20 | +{: .-headers} Speed work: with 65-70% of normal 3-5 rep max -## Day 5: Lower Body Hypertrophy +### Day 5: Lower Body Hypertrophy | Purpose | Movement | Sets x Reps | | ---- | ---- | ---- | @@ -66,8 +71,9 @@ Speed work: with 65-70% of normal 3-5 rep max | ---- | ---- | ---- | | Calf | Donkey calf raises | 4 x 10-15 | | Calf | Seated calf raises | 3 x 15-20 | +{: .-headers} -## Day 6: Chest/Arms Hypertrophy +### Day 6: Chest/Arms Hypertrophy | Purpose | Movement | Sets x Reps | | ---- | ---- | ---- | @@ -83,3 +89,4 @@ Speed work: with 65-70% of normal 3-5 rep max | Extension | Seated tricep extension with cambered bar | 3 x 8-12 | | Extension | Cable pressdowns with rope attachment | 2 x 12-15 | | Extension | Cable kickbacks | 2 x 15-20 | +{: .-headers}