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cheatsheets
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Update fitness cheatsheets

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Rico Sta. Cruz 2017-08-29 04:42:25 +08:00
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7 changed files with 31 additions and 42 deletions
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1
_config.yml
View File

@ -65,6 +65,7 @@ category_names:
- Ruby
- Ruby libraries
- Vim
- Fitness
- Others
# https://help.github.com/articles/repository-metadata-on-github-pages/

9
_includes/2017/pages-list-item.html
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@ -1,15 +1,14 @@
<a class='{{ include.class }} -item-{{ include.page.url | remove: '.html' | remove: '/' }}'
{% assign slug = include.page.url | remove: '.html' | remove_first: '/' %}
<a class='{{ include.class }} -item-{{ slug }}'
href="{{base}}{{ include.page.url | remove: '.html' }}"
data-js-searchable-item='{"slug":"{{ include.page.url | remove: '.html' | remove: '/' }}","category":"{{ include.page.category }}"}'>
data-js-searchable-item='{"slug":"{{ slug }}","category":"{{ include.page.category }}"}'>
<span class='info'>
<code class='slug'>{{ include.page.url | remove: '.html' | remove: '/' }}</code>
<code class='slug'>{{ slug }}</code>
{% if include.page.layout == '2017/sheet' %}
<abbr class='attribute-peg -new-layout hint--bottom' data-hint='New layout!'><span></span></abbr>
{% endif %}
{% if include.page.title | downcase != include.page.url | remove: '.html' | remove: '/' %}
<span class='title'>{{ include.page.title }}</span>
{% endif %}
</span>
</a>

5
_sass/2017/components/h3-section.scss
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@ -55,6 +55,11 @@
position: relative;
}
& > ul > li > p {
margin: 0;
padding: 0;
}
& > ul > li::before {
content: '';
position: absolute;

7
cinema4d.md
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@ -1,7 +0,0 @@
---
title: Cinema4d
category: Apps
---
E R T : Move/rotate/scale
P : snapping

18
eslint.md
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@ -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)
```

14
fitness/general.md
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@ -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: <http://www.bodybuilding.com/fun/mike1.htm>
### 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: <http://corw.in/warmup/>
### Bench
Jennifer Thompson video: http://www.youtube.com/watch?v=34XRmd3a8_0
Jennifer Thompson video: <http://www.youtube.com/watch?v=34XRmd3a8_0>
### 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)_

17
fitness/phat.md
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@ -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}