From 554f93023ed75b51c5988786731fcb9d95ea790f Mon Sep 17 00:00:00 2001 From: Rob Nagler Date: Sun, 7 Apr 2024 09:54:56 -0600 Subject: [PATCH] ckp --- _drafts/20240407-learning-chatgpt.md | 418 ++++++++++++++++++ ...format.gif => learning-chatgpt-01-fmt.gif} | Bin assets/i/learning-chatgpt-10-test.txt | 128 ++++++ assets/i/learning-chatgpt-11-test.txt | 129 ++++++ assets/i/learning-chatgpt-12-fmt.txt | 15 + assets/i/learning-chatgpt-13-fmt.txt | 16 + assets/i/learning-chatgpt-14-fmt.txt | 13 + assets/i/learning-chatgpt-15-fmt.txt | 29 ++ assets/i/learning-chatgpt-16-fmt.txt | 27 ++ assets/i/learning-chatgpt-17-fmt.txt | 27 ++ assets/i/learning-chatgpt-18-fmt.txt | 11 + assets/i/learning-chatgpt-19-fmt.txt | 14 + assets/i/learning-chatgpt-20-fmt.txt | 13 + assets/i/learning-chatgpt-21-fmt.txt | 13 + assets/i/learning-chatgpt-22-fmt.txt | 6 + assets/i/learning-chatgpt-23-fmt.txt | 6 + assets/i/learning-chatgpt-24-fmt.txt | 6 + assets/i/learning-chatgpt-25-fmt.txt | 6 + assets/i/learning-chatgpt-26-fmt.txt | 6 + assets/i/learning-chatgpt-27-fmt.txt | 13 + assets/i/learning-chatgpt-28-fmt.txt | 13 + assets/i/learning-chatgpt-29-fmt.txt | 13 + assets/i/learning-chatgpt-30-fmt.txt | 13 + 23 files changed, 935 insertions(+) create mode 100644 _drafts/20240407-learning-chatgpt.md rename assets/i/{learning-chatgpt-01-reformat.gif => learning-chatgpt-01-fmt.gif} (100%) create mode 100644 assets/i/learning-chatgpt-10-test.txt create mode 100644 assets/i/learning-chatgpt-11-test.txt create mode 100644 assets/i/learning-chatgpt-12-fmt.txt create mode 100644 assets/i/learning-chatgpt-13-fmt.txt create mode 100644 assets/i/learning-chatgpt-14-fmt.txt create mode 100644 assets/i/learning-chatgpt-15-fmt.txt create mode 100644 assets/i/learning-chatgpt-16-fmt.txt create mode 100644 assets/i/learning-chatgpt-17-fmt.txt create mode 100644 assets/i/learning-chatgpt-18-fmt.txt create mode 100644 assets/i/learning-chatgpt-19-fmt.txt create mode 100644 assets/i/learning-chatgpt-20-fmt.txt create mode 100644 assets/i/learning-chatgpt-21-fmt.txt create mode 100644 assets/i/learning-chatgpt-22-fmt.txt create mode 100644 assets/i/learning-chatgpt-23-fmt.txt create mode 100644 assets/i/learning-chatgpt-24-fmt.txt create mode 100644 assets/i/learning-chatgpt-25-fmt.txt create mode 100644 assets/i/learning-chatgpt-26-fmt.txt create mode 100644 assets/i/learning-chatgpt-27-fmt.txt create mode 100644 assets/i/learning-chatgpt-28-fmt.txt create mode 100644 assets/i/learning-chatgpt-29-fmt.txt create mode 100644 assets/i/learning-chatgpt-30-fmt.txt diff --git a/_drafts/20240407-learning-chatgpt.md b/_drafts/20240407-learning-chatgpt.md new file mode 100644 index 0000000..a1b944e --- /dev/null +++ b/_drafts/20240407-learning-chatgpt.md @@ -0,0 +1,418 @@ +make this readable +FULL SIT UP +TIPS HISTORY +REPS +12 +12 +12 +12 +DB PUSH UP-ROW +TIPS HISTORY +REPS +WEIGHT +10 +40 +10 +40 +10 +40 +10 +40 + +[[01-fmt]] +> 2. +> Full Sit-Up +> +> * 12 reps +> 3. +> DB (Dumbbell) Push-Up-Row +> +> * 10 reps +> * Weight: 40 + +write a program to do this +[[02-prog]] + +write a parser for the text +[[03-prog]] + +i get this error: +ValueError: 'GENERAL WARM UP' is not in list + +[[04-prog]] + +Error parsing workout. Skipping... +Error parsing workout. Skipping... + +[[05-prog]] + +this didn't work at all: +python workout4.py +Date: Rob Nagler +Warm-Up: +Strength/Power: +Cool Down: + +Date: Rob Nagler +Warm-Up: +Strength/Power: +Cool Down: + +[[06-prog]] + +ValueError: 'GENERAL WARM UP' is not in list + +[[07-prog]] + +can you write a test + +[[08-test]] + +the test isn't good enough. it needs to test the values in the lists + +[[09-test]] + +i prefer pytest + +[[10-test]] + +expected_strength_power is not right + +[[11-test]] + +### next day + +Can you convert this: + +REPS +WEIGHT +12 +75 +12 +75 +12 +75 +DB SINGLE ARM ROW - ON BENCH +TIPS HISTORY +Rep range of 8-12 for each side per set + +to this: + +* 2024-04-05 (2.16.24) +| desc | rep | weight/sec | +|-------------------------------------+-----+------------| +| DB Reverse Lunge-Step Up | 8 | 40 | +| DB Bench Press | 12 | 70 | +| PVC Passthrough | 10 | | +|-------------------------------------+-----+------------| +| DB RDL | 12 | 50 | +| DB Single Arm Row - On Bench | 12 | 45 | +| Kneeling Dowel Lat Stretch On Bench | 6 | 3 | +|-------------------------------------+-----+------------| +| DB Curl + Shoulder Press | 12 | 30 | +| DB Tricep Kickback | 12 | 15 | +| MB Double Crunch | 15 | 10 | +|-------------------------------------+-----+------------| + +[[12-fmt]] + +and now convert this to a table: + +DB SINGLE LEG RDL +TIPS HISTORY +Reps for each side per set + +REPS +WEIGHT +8 +40 +8 +40 +8 +40 + + +[[13-fmt]] + +change the format to look like: +* 2024-04-09 3x3 sets (2.19.24) +- [ ] DB Single Leg RDL 8x40 +- [ ] DB Bent Over Row 12x50 +- [ ] Lying Hamstring Stretch W/Knee Ext 6x + +- [ ] TRX Speed Squat 20s +- [ ] MB Push Up 8x +- [ ] 90/90 Hip Openers 10x + +- [ ] DB Bicep Curl 21's 21x40 +- [ ] Bench Dip 21's 21x +- [ ] DB Shoulder Press 21x30 +- [ ] MB Russian Twist 12x15 + +[[14-fmt]] + +(then a 4 correct case conversions) + +> * 2024-02-23 3x3 sets (2.23.24) +> - [ ] TRAP BAR 1+1/4 DEADLIFT: 12x105, 12x105, 12x105 +> - [ ] CABLE CHEST PRESS: 15x66, 15x66, 15x66 +> - [ ] QUADRUPED THORACIC REACH THROUGH: 8x, 8x, 8x +> +> - [ ] KB SUMO DEADLIFT: 10x40, 10x40, 10x40 +> - [ ] CABLE SEATED WIDE GRIP LAT PULLDOWN: 12x121, 12x132, 12x132 +> - [ ] LATERAL SQUAT SLIDE: 6x10, 6x10, 6x10 +> +> - [ ] DB STANDING ARNOLD SHOULDER PRESS: 15x40, 15x40, 15x40 +> - [ ] ABDOMINAL HIP LIFT: 15x15, 15x15, 15x15 +> - [ ] CABLE WIDE GRIP TRICEP PUSHDOWN: 15x77, 15x77, 15x77 +> - [ ] CABLE STRAIGHT BAR LYING BICEP CURL: 15x55, 15x66, 12x66 + + +can you adjust the case of the words + +> * 2024-02-23 3x3 Sets (2.23.24) +> - [ ] Trap Bar 1+1/4 Deadlift: 12x105, 12x105, 12x105 +> - [ ] Cable Chest Press: 15x66, 15x66, 15x66 +> - [ ] Quadruped Thoracic Reach Through: 8x, 8x, 8x +> +> - [ ] KB Sumo Deadlift: 10x40, 10x40, 10x40 +> - [ ] Cable Seated Wide Grip Lat Pulldown: 12x121, 12x132, 12x132 +> - [ ] Lateral Squat Slide: 6x10, 6x10, 6x10 +> +> - [ ] DB Standing Arnold Shoulder Press: 15x40, 15x40, 15x40 +> - [ ] Abdominal Hip Lift: 15x15, 15x15, 15x15 +> - [ ] Cable Wide Grip Tricep Pushdown: 15x77, 15x77, 15x77 +> - [ ] Cable Straight Bar Lying Bicep Curl: 15x55, 15x66, 12x66 + +reduce repetition on sets + +> * 2024-02-23 3x3 Sets (2.23.24) +> - [ ] Trap Bar 1+1/4 Deadlift: 12x105 +> - [ ] Cable Chest Press: 15x66 +> - [ ] Quadruped Thoracic Reach Through: 8x +> +> - [ ] KB Sumo Deadlift: 10x40 +> - [ ] Cable Seated Wide Grip Lat Pulldown: 12x121, 12x132 +> - [ ] Lateral Squat Slide: 6x10 +> +> - [ ] DB Standing Arnold Shoulder Press: 15x40 +> - [ ] Abdominal Hip Lift: 15x15 +> - [ ] Cable Wide Grip Tricep Pushdown: 15x77 +> - [ ] Cable Straight Bar Lying Bicep Curl: 15x55, 15x66, 12x66 + +just take first set + +> * 2024-02-23 3x3 Sets (2.23.24) +> - [ ] Trap Bar 1+1/4 Deadlift: 12x105 +> - [ ] Cable Chest Press: 15x66 +> - [ ] Quadruped Thoracic Reach Through: 8x +> +> - [ ] KB Sumo Deadlift: 10x40 +> - [ ] Cable Seated Wide Grip Lat Pulldown: 12x121 +> - [ ] Lateral Squat Slide: 6x10 +> +> - [ ] DB Standing Arnold Shoulder Press: 15x40 +> - [ ] Abdominal Hip Lift: 15x15 +> - [ ] Cable Wide Grip Tricep Pushdown: 15x77 +> - [ ] Cable Straight Bar Lying Bicep Curl: 15x55 + +(3 more that were correct) + +> * 2024-01-10 (1.10.24) +> - [ ] KB Lateral Lunge: 8x8 +> - [ ] Full Sit Up: 12x +> - [ ] DB Push Up-Row: 10x10 +> - [ ] Speed Skaters: 25s +> - [ ] Leg Lift: 12x +> +> - [ ] General Cool Down: Static Stretching - Hamstrings, Quads, +> Glutes, Calves, Chest, Back, Shoulders + +drop cool down + +> * 2024-01-10 (1.10.24) +> - [ ] KB Lateral Lunge: 8x8 +> - [ ] Full Sit Up: 12x +> - [ ] DB Push Up-Row: 10x10 +> - [ ] Speed Skaters: 25s +> - [ ] Leg Lift: 12x + +remove colons + +> * 2024-01-10 (1.10.24) +> - [ ] KB Lateral Lunge 8x8 +> - [ ] Full Sit Up 12x +> - [ ] DB Push Up-Row 10x10 +> - [ ] Speed Skaters 25s +> - [ ] Leg Lift 12x + +is 5x4 sets + +> The provided text does not specify "5x4 sets." Each exercise set is +> listed as "4 SETS," so it seems that each exercise has 4 sets rather +> than 5 sets. If you meant to ask something else, please clarify, and +> I'll be happy to assist you further. + +5 sets by 4 rounds + +> * 2024-01-10 (1.10.24) +> - [ ] KB Lateral Lunge 8x8 (5 sets) +> - [ ] Full Sit Up 12x (5 sets) +> - [ ] DB Push Up-Row 10x10 (5 sets) +> - [ ] Speed Skaters 25s (5 sets) +> - [ ] Leg Lift 12x (5 sets) + +drop the sets + +> * 2024-01-10 (1.10.24) +> - [ ] KB Lateral Lunge 8x8 +> - [ ] Full Sit Up 12x +> - [ ] DB Push Up-Row 10x10 +> - [ ] Speed Skaters 25s +> - [ ] Leg Lift 12x + +the lunge is 40 + +> * 2024-01-10 (1.10.24) +> - [ ] KB Lateral Lunge 8x40 +> - [ ] Full Sit Up 12x +> - [ ] DB Push Up-Row 10x10 +> - [ ] Speed Skaters 25s +> - [ ] Leg Lift 12x + +(next input) + +> * 2024-02-26 (2.26.24) +> - [ ] DB Reverse Lunge: 15x40, 15x40, 15x40 +> - [ ] BB Incline Bench Press: 15x75, 15x85, 15x85 +> - [ ] Reach & Rocks: 6x, 6x, 6x +> +> - [ ] KB Lateral Squat: 15x30, 15x30, 15x30 +> - [ ] Cable Seated Close Grip Row: 15x121, 15x121, 15x121 +> - [ ] Sumo Squat and Hamstring Stretch: 8x, 8x, 8x +> +> - [ ] DB Incline Bench Curl: 15x30, 15x30, 15x30 +> - [ ] DB Incline Bench Tricep Extension: 15x30, 15x30, 15x30 +> - [ ] DB Shoulder Snow Angels: 15x20, 15x20, 15x20 +> - [ ] MB Double Crunch: 15x10, 15x10, 15x10 + +just the first set and no colons + +> * 2024-02-26 (2.26.24) +> - [ ] DB Reverse Lunge 15x40 +> - [ ] BB Incline Bench Press 15x75 +> - [ ] Reach & Rocks 6x +> +> - [ ] KB Lateral Squat 15x30 +> - [ ] Cable Seated Close Grip Row 15x121 +> - [ ] Sumo Squat and Hamstring Stretch 8x +> +> - [ ] DB Incline Bench Curl 15x30 +> - [ ] DB Incline Bench Tricep Extension 15x30 +> - [ ] DB Shoulder Snow Angels 15x20 +> - [ ] MB Double Crunch 15x10 + +(next input) + +> * 2024-02-28 (2.28.24) +> - [ ] Goblet Deep Squat 15x30 +> - [ ] DB Alternating Medial Curl 10x40 (20lbs each arm) +> - [ ] Wide-Narrow Squat Jump 35s +> - [ ] TRX Row 10x10 +> - [ ] MB Russian Twist 10x12 (Use DB) + + +drop paren comments + +> * 2024-02-28 (2.28.24) +> - [ ] Goblet Deep Squat 15x30 +> - [ ] DB Alternating Medial Curl 10x40 +> - [ ] Wide-Narrow Squat Jump 35s +> - [ ] TRX Row 10x10 +> - [ ] MB Russian Twist 10x12 + +(8 good conversions) + +just first set no colons + +(confusion) + +not right. go back two + +drop colons + +remove colons + +only list first set and drop colons + +no dashes + +leave the first dash + +[15-fmt] + +convert like before + +[16-fmt] + +wrong + +[17-fmt] + +format: + +* 2024-03-18 (3.18.24) +- [ ] DB Lateral Box Step Up: 10x40 +- [ ] BB Wide Grip Flat Bench Press: 15x75 +- [ ] Pigeon Lifts: 10x10 + +[18-fmt] + +leave blank lines + +[19-ftm] + +convert to this format: +* 2024-03-18 (3.18.24) + +[20-fmt] + +without the colons + +[21-fmt] + +(working again once) + +[22-fmt] + +drop the colons and the extra sets at the end of the line + +[23-fmt] + +neither + +[24-fmt] + +correct and drop the colons + +[25-fmt] + +drop the colons + +[26-fmt] + +(input) + +[27-fmt] + +drop the colons, commas, and extra sets + +[28-fmt] + +drop the extra sets + +[29-fmt] + +drop the colons + +[30-fmt] diff --git a/assets/i/learning-chatgpt-01-reformat.gif b/assets/i/learning-chatgpt-01-fmt.gif similarity index 100% rename from assets/i/learning-chatgpt-01-reformat.gif rename to assets/i/learning-chatgpt-01-fmt.gif diff --git a/assets/i/learning-chatgpt-10-test.txt b/assets/i/learning-chatgpt-10-test.txt new file mode 100644 index 0000000..c660bf5 --- /dev/null +++ b/assets/i/learning-chatgpt-10-test.txt @@ -0,0 +1,128 @@ +import pytest +from workout_parser import WorkoutParser + +@pytest.fixture +def workout_log_text(): + return """ + Rob Nagler + MONDAY 3.23.20 + GENERAL WARM UP + HISTORY + Perform the following exercises: + -3' movement on treadmill, bike or fast-paced walking + -Squat @BW x10 reps + -RDL @BW x10 reps + -Forward-backward lunge @BW x5ea side + -Push ups x8-10 reps + -TRX Rows x8-10 reps + + COMPLETED + STRENGTH/POWER + 4 SETS + 1 + 2 + 3 + 4 + KB LATERAL LUNGE + TIPS HISTORY + Use dumbbells; + Reps for each side per set + + REPS + WEIGHT + 8 + 30 + 8 + 30 + 8 + 30 + 8 + 30 + FULL SIT UP + TIPS HISTORY + REPS + 12 + 12 + 12 + 12 + DB PUSH UP-ROW + TIPS HISTORY + REPS + WEIGHT + 10 + 40 + 10 + 40 + 10 + 40 + 10 + 40 + SPEED SKATERS + TIPS HISTORY + SECONDS + WEIGHT + 25 + 25 + 25 + 25 + LEG LIFT + TIPS HISTORY + REPS + 12 + 12 + 12 + 12 + COMPLETED + GENERAL COOL DOWN + HISTORY + Static Stretching: + Hamstrings + Quads + Glutes + Calves + Chest + Back + Shoulders + + COMPLETED + """ + +def test_parse_workout(workout_log_text): + # Define expected values + expected_date = "MONDAY 3.23.20" + expected_warmup = [ + "-3' movement on treadmill, bike or fast-paced walking", + "-Squat @BW x10 reps", + "-RDL @BW x10 reps", + "-Forward-backward lunge @BW x5ea side", + "-Push ups x8-10 reps", + "-TRX Rows x8-10 reps" + ] + expected_strength_power = [ + {"KB LATERAL LUNGE": {"TIPS HISTORY": "Use dumbbells;", "Reps for each side per set": None}}, + {"REPS": {"WEIGHT": None, "8": "30", "FULL SIT UP": "12", "DB PUSH UP-ROW": "10", "SPEED SKATERS": "25", "LEG LIFT": "12"}}, + {"REPS": {"WEIGHT": None, "8": "30", "FULL SIT UP": "12", "DB PUSH UP-ROW": "10", "SPEED SKATERS": "25", "LEG LIFT": "12"}}, + {"REPS": {"WEIGHT": None, "8": "30", "FULL SIT UP": "12", "DB PUSH UP-ROW": "10", "SPEED SKATERS": "25", "LEG LIFT": "12"}} + ] + expected_cool_down = [ + "Static Stretching:", + "Hamstrings", + "Quads", + "Glutes", + "Calves", + "Chest", + "Back", + "Shoulders" + ] + + # Create a parser object and parse the workout log + parser = WorkoutParser(workout_log_text) + workouts = parser.parse() + + # Ensure that the parsed workout matches the expected values + assert len(workouts) == 1 + workout = workouts[0] + assert workout['date'] == expected_date + assert workout['warmup'] == expected_warmup + assert workout['strength_power'] == expected_strength_power + assert workout['cool_down'] == expected_cool_down diff --git a/assets/i/learning-chatgpt-11-test.txt b/assets/i/learning-chatgpt-11-test.txt new file mode 100644 index 0000000..97fdd59 --- /dev/null +++ b/assets/i/learning-chatgpt-11-test.txt @@ -0,0 +1,129 @@ +import pytest +from workout_parser import WorkoutParser + +@pytest.fixture +def workout_log_text(): + return """ + Rob Nagler + MONDAY 3.23.20 + GENERAL WARM UP + HISTORY + Perform the following exercises: + -3' movement on treadmill, bike or fast-paced walking + -Squat @BW x10 reps + -RDL @BW x10 reps + -Forward-backward lunge @BW x5ea side + -Push ups x8-10 reps + -TRX Rows x8-10 reps + + COMPLETED + STRENGTH/POWER + 4 SETS + 1 + 2 + 3 + 4 + KB LATERAL LUNGE + TIPS HISTORY + Use dumbbells; + Reps for each side per set + + REPS + WEIGHT + 8 + 30 + 8 + 30 + 8 + 30 + 8 + 30 + FULL SIT UP + TIPS HISTORY + REPS + 12 + 12 + 12 + 12 + DB PUSH UP-ROW + TIPS HISTORY + REPS + WEIGHT + 10 + 40 + 10 + 40 + 10 + 40 + 10 + 40 + SPEED SKATERS + TIPS HISTORY + SECONDS + WEIGHT + 25 + 25 + 25 + 25 + LEG LIFT + TIPS HISTORY + REPS + 12 + 12 + 12 + 12 + COMPLETED + GENERAL COOL DOWN + HISTORY + Static Stretching: + Hamstrings + Quads + Glutes + Calves + Chest + Back + Shoulders + + COMPLETED + """ + +def test_parse_workout(workout_log_text): + # Define expected values + expected_date = "MONDAY 3.23.20" + expected_warmup = [ + "-3' movement on treadmill, bike or fast-paced walking", + "-Squat @BW x10 reps", + "-RDL @BW x10 reps", + "-Forward-backward lunge @BW x5ea side", + "-Push ups x8-10 reps", + "-TRX Rows x8-10 reps" + ] + expected_strength_power = [ + {"KB LATERAL LUNGE": {"TIPS HISTORY": "Use dumbbells;", "Reps for each side per set": None}}, + {"FULL SIT UP": {"TIPS HISTORY": None, "REPS": "12"}}, + {"DB PUSH UP-ROW": {"TIPS HISTORY": None, "REPS": "10", "WEIGHT": "40"}}, + {"SPEED SKATERS": {"TIPS HISTORY": None, "SECONDS": "25", "WEIGHT": "25"}}, + {"LEG LIFT": {"TIPS HISTORY": None, "REPS": "12"}} + ] + expected_cool_down = [ + "Static Stretching:", + "Hamstrings", + "Quads", + "Glutes", + "Calves", + "Chest", + "Back", + "Shoulders" + ] + + # Create a parser object and parse the workout log + parser = WorkoutParser(workout_log_text) + workouts = parser.parse() + + # Ensure that the parsed workout matches the expected values + assert len(workouts) == 1 + workout = workouts[0] + assert workout['date'] == expected_date + assert workout['warmup'] == expected_warmup + assert workout['strength_power'] == expected_strength_power + assert workout['cool_down'] == expected_cool_down diff --git a/assets/i/learning-chatgpt-12-fmt.txt b/assets/i/learning-chatgpt-12-fmt.txt new file mode 100644 index 0000000..93f9839 --- /dev/null +++ b/assets/i/learning-chatgpt-12-fmt.txt @@ -0,0 +1,15 @@ +* 2024-04-05 (2.16.24) +| desc | rep | weight/sec | +|-------------------------------------|-----|------------| +| DB Reverse Lunge-Step Up | 8 | 40 | +| DB Bench Press | 12 | 70 | +| PVC Passthrough | 10 | | +|-------------------------------------|-----|------------| +| DB RDL | 12 | 50 | +| DB Single Arm Row - On Bench | 12 | 45 | +| Kneeling Dowel Lat Stretch On Bench| 6 | 3 | +|-------------------------------------|-----|------------| +| DB Curl + Shoulder Press | 12 | 30 | +| DB Tricep Kickback | 12 | 15 | +| MB Double Crunch | 15 | 10 | +|-------------------------------------|-----|------------| diff --git a/assets/i/learning-chatgpt-13-fmt.txt b/assets/i/learning-chatgpt-13-fmt.txt new file mode 100644 index 0000000..759923a --- /dev/null +++ b/assets/i/learning-chatgpt-13-fmt.txt @@ -0,0 +1,16 @@ +* 2024-04-09 (2.19.24) +| desc | rep | weight/sec | +|---------------------------------------|-----|------------| +| DB Single Leg RDL | 8 | 40 | +| DB Bent Over Row | 12 | 50 | +| Lying Hamstring Stretch W/Knee Ext | 6 | | +|---------------------------------------|-----|------------| +| TRX Speed Squat | 20 | 20 | +| MB Push Up | 8 | 8 | +| 90/90 Hip Openers | 10 | | +|---------------------------------------|-----|------------| +| DB Bicep Curl 21's | 21 | 40 | +| Bench Dip 21's | 21 | 21 | +| DB Shoulder Press 21's | 21 | 30 | +| MB Russian Twist | 12 | 15 | +|---------------------------------------|-----|------------| diff --git a/assets/i/learning-chatgpt-14-fmt.txt b/assets/i/learning-chatgpt-14-fmt.txt new file mode 100644 index 0000000..9072186 --- /dev/null +++ b/assets/i/learning-chatgpt-14-fmt.txt @@ -0,0 +1,13 @@ +* 2024-04-09 3x3 sets (2.19.24) +- [ ] DB Single Leg RDL 8x40 +- [ ] DB Bent Over Row 12x50 +- [ ] Lying Hamstring Stretch W/Knee Ext 6x + +- [ ] TRX Speed Squat 20s +- [ ] MB Push Up 8x +- [ ] 90/90 Hip Openers 10x + +- [ ] DB Bicep Curl 21's 21x40 +- [ ] Bench Dip 21's 21x +- [ ] DB Shoulder Press 21x30 +- [ ] MB Russian Twist 12x15 diff --git a/assets/i/learning-chatgpt-15-fmt.txt b/assets/i/learning-chatgpt-15-fmt.txt new file mode 100644 index 0000000..21b5a79 --- /dev/null +++ b/assets/i/learning-chatgpt-15-fmt.txt @@ -0,0 +1,29 @@ +WEDNESDAY 1.31.24 + GENERAL WARM UP + - 3' movement on treadmill, bike or fast-paced walking + - Squat @BW x10 reps + - RDL @BW x10 reps + - Forward-backward lunge @BW x5ea side + - Push ups x8-10 reps + - TRX Rows x8-10 reps + COMPLETE + STRENGTH/POWER + 4 SETS + 1 + - KB LATERAL LUNGE: 8x40, 8x40, 8x40, 8x40 + - FULL SIT UP: 12x, 12x, 12x, 12x + - DB PUSH UP-ROW: 10x40, 10x40, 10x40, 10x40 + - SPEED SKATERS: 25", 25", 25", 25" + - LEG LIFT: 12x, 12x, 12x, 12x + GENERAL COOL DOWN + - Static Stretching: + - Hamstrings + - Quads + - Glutes + - Calves + - Chest + - Back + - Shoulders + COMPLETE + Write notes about your workout... + REVIEW WORKOUT (2/3 DONE)Rob Nagler diff --git a/assets/i/learning-chatgpt-16-fmt.txt b/assets/i/learning-chatgpt-16-fmt.txt new file mode 100644 index 0000000..9a6491c --- /dev/null +++ b/assets/i/learning-chatgpt-16-fmt.txt @@ -0,0 +1,27 @@ +WEDNESDAY 1.31.24 + GENERAL WARM UP + - 3' movement on treadmill, bike or fast-paced walking + - Squat @BW x10 reps + - RDL @BW x10 reps + - Forward-backward lunge @BW x5ea side + - Push ups x8-10 reps + - TRX Rows x8-10 reps + STRENGTH/POWER + 4 SETS + 1 + - KB Lateral Lunge: 8x40, 8x40, 8x40, 8x40 + - Full Sit Up: 12x, 12x, 12x, 12x + - DB Push Up-Row: 10x40, 10x40, 10x40, 10x40 + - Speed Skaters: 25", 25", 25", 25" + - Leg Lift: 12x, 12x, 12x, 12x + GENERAL COOL DOWN + - Static Stretching: + - Hamstrings + - Quads + - Glutes + - Calves + - Chest + - Back + - Shoulders + Write notes about your workout... + REVIEW WORKOUT (2/3 DONE)Rob Nagler diff --git a/assets/i/learning-chatgpt-17-fmt.txt b/assets/i/learning-chatgpt-17-fmt.txt new file mode 100644 index 0000000..2f4f39e --- /dev/null +++ b/assets/i/learning-chatgpt-17-fmt.txt @@ -0,0 +1,27 @@ +WEDNESDAY 1.31.24 + GENERAL WARM UP + - 3' movement on treadmill, bike or fast-paced walking + - Squat @BW x10 reps + - RDL @BW x10 reps + - Forward-backward lunge @BW x5ea side + - Push ups x8-10 reps + - TRX Rows x8-10 reps + STRENGTH/POWER + 4 SETS + 1 + - KB Lateral Lunge: 8x40, 8x40, 8x40, 8x40 + - Full Sit Up: 12x, 12x, 12x, 12x + - DB Push Up-Row: 10x40, 10x40, 10x40, 10x40 + - Speed Skaters: 25s, 25s, 25s, 25s + - Leg Lift: 12x, 12x, 12x, 12x + GENERAL COOL DOWN + - Static Stretching: + - Hamstrings + - Quads + - Glutes + - Calves + - Chest + - Back + - Shoulders + Write notes about your workout... + REVIEW WORKOUT (2/3 DONE)Rob Nagler diff --git a/assets/i/learning-chatgpt-18-fmt.txt b/assets/i/learning-chatgpt-18-fmt.txt new file mode 100644 index 0000000..e9b480f --- /dev/null +++ b/assets/i/learning-chatgpt-18-fmt.txt @@ -0,0 +1,11 @@ +* 2024-03-18 (3.18.24) +- [ ] DB Lateral Box Step Up: 10x40 +- [ ] BB Wide Grip Flat Bench Press: 15x75 +- [ ] Pigeon Lifts: 10x10 +- [ ] Banded Sissy Squat: 15x15 +- [ ] Cable Seated Close Grip Row: 15x77 +- [ ] T-Spine Reach: 10x10 +- [ ] DB Medial-Lateral Bicep Curl: 12x40 +- [ ] Plate Overhead Tricep Extension: 15x25 +- [ ] DB Standing Arnold Shoulder Press: 15x30 +- [ ] MB Double Crunch: 15x diff --git a/assets/i/learning-chatgpt-19-fmt.txt b/assets/i/learning-chatgpt-19-fmt.txt new file mode 100644 index 0000000..79afc48 --- /dev/null +++ b/assets/i/learning-chatgpt-19-fmt.txt @@ -0,0 +1,14 @@ +* 2024-03-18 (3.18.24) + +- [ ] DB Lateral Box Step Up: 10x40 +- [ ] BB Wide Grip Flat Bench Press: 15x75 +- [ ] Pigeon Lifts: 10x10 + +- [ ] Banded Sissy Squat: 15x15 +- [ ] Cable Seated Close Grip Row: 15x77 +- [ ] T-Spine Reach: 10x10 + +- [ ] DB Medial-Lateral Bicep Curl: 12x40 +- [ ] Plate Overhead Tricep Extension: 15x25 +- [ ] DB Standing Arnold Shoulder Press: 15x30 +- [ ] MB Double Crunch: 15x diff --git a/assets/i/learning-chatgpt-20-fmt.txt b/assets/i/learning-chatgpt-20-fmt.txt new file mode 100644 index 0000000..9e52bf0 --- /dev/null +++ b/assets/i/learning-chatgpt-20-fmt.txt @@ -0,0 +1,13 @@ +* 2024-03-18 (3.18.24) +- [ ] DB Lateral Box Step Up: 10x40 +- [ ] BB Wide Grip Flat Bench Press: 15x75 +- [ ] Pigeon Lifts: 10x10 + +- [ ] Banded Sissy Squat: 15x15 +- [ ] Cable Seated Close Grip Row: 15x77 +- [ ] T-Spine Reach: 10x10 + +- [ ] DB Medial-Lateral Bicep Curl: 12x40 +- [ ] Plate Overhead Tricep Extension: 15x25 +- [ ] DB Standing Arnold Shoulder Press: 15x30 +- [ ] MB Double Crunch: 15x diff --git a/assets/i/learning-chatgpt-21-fmt.txt b/assets/i/learning-chatgpt-21-fmt.txt new file mode 100644 index 0000000..a283dc6 --- /dev/null +++ b/assets/i/learning-chatgpt-21-fmt.txt @@ -0,0 +1,13 @@ +* 2024-03-18 (3.18.24) +- [ ] DB Lateral Box Step Up 10x40 +- [ ] BB Wide Grip Flat Bench Press 15x75 +- [ ] Pigeon Lifts 10x10 + +- [ ] Banded Sissy Squat 15x15 +- [ ] Cable Seated Close Grip Row 15x77 +- [ ] T-Spine Reach 10x10 + +- [ ] DB Medial-Lateral Bicep Curl 12x40 +- [ ] Plate Overhead Tricep Extension 15x25 +- [ ] DB Standing Arnold Shoulder Press 15x30 +- [ ] MB Double Crunch 15x diff --git a/assets/i/learning-chatgpt-22-fmt.txt b/assets/i/learning-chatgpt-22-fmt.txt new file mode 100644 index 0000000..6525189 --- /dev/null +++ b/assets/i/learning-chatgpt-22-fmt.txt @@ -0,0 +1,6 @@ +* 2024-01-31 (1.31.24) +- [ ] KB Lateral Lunge: 8x40, 8x40, 8x40, 8x40 +- [ ] Full Sit Up: 12x, 12x, 12x, 12x +- [ ] DB Push Up-Row: 10x40, 10x40, 10x40, 10x40 +- [ ] Speed Skaters: 25", 25", 25", 25" +- [ ] Leg Lift: 12x, 12x, 12x, 12x diff --git a/assets/i/learning-chatgpt-23-fmt.txt b/assets/i/learning-chatgpt-23-fmt.txt new file mode 100644 index 0000000..6525189 --- /dev/null +++ b/assets/i/learning-chatgpt-23-fmt.txt @@ -0,0 +1,6 @@ +* 2024-01-31 (1.31.24) +- [ ] KB Lateral Lunge: 8x40, 8x40, 8x40, 8x40 +- [ ] Full Sit Up: 12x, 12x, 12x, 12x +- [ ] DB Push Up-Row: 10x40, 10x40, 10x40, 10x40 +- [ ] Speed Skaters: 25", 25", 25", 25" +- [ ] Leg Lift: 12x, 12x, 12x, 12x diff --git a/assets/i/learning-chatgpt-24-fmt.txt b/assets/i/learning-chatgpt-24-fmt.txt new file mode 100644 index 0000000..255c1e4 --- /dev/null +++ b/assets/i/learning-chatgpt-24-fmt.txt @@ -0,0 +1,6 @@ +* 2024-01-31 (1.31.24) +- [ ] KB Lateral Lunge: 8x40, 8x40, 8x40, 8x40 +- [ ] Full Sit Up: 12x12x12x12 +- [ ] DB Push Up-Row: 10x40, 10x40, 10x40, 10x40 +- [ ] Speed Skaters: 25", 25", 25", 25" +- [ ] Leg Lift: 12x12x12x12 diff --git a/assets/i/learning-chatgpt-25-fmt.txt b/assets/i/learning-chatgpt-25-fmt.txt new file mode 100644 index 0000000..302cb81 --- /dev/null +++ b/assets/i/learning-chatgpt-25-fmt.txt @@ -0,0 +1,6 @@ +* 2024-01-31 (1.31.24) +- [ ] KB Lateral Lunge: 8x40 +- [ ] Full Sit Up: 12x +- [ ] DB Push Up-Row: 10x40 +- [ ] Speed Skaters: 25" +- [ ] Leg Lift: 12x diff --git a/assets/i/learning-chatgpt-26-fmt.txt b/assets/i/learning-chatgpt-26-fmt.txt new file mode 100644 index 0000000..7701863 --- /dev/null +++ b/assets/i/learning-chatgpt-26-fmt.txt @@ -0,0 +1,6 @@ +* 2024-01-31 (1.31.24) +- [ ] KB Lateral Lunge 8x40 +- [ ] Full Sit Up 12x +- [ ] DB Push Up-Row 10x40 +- [ ] Speed Skaters 25" +- [ ] Leg Lift 12x diff --git a/assets/i/learning-chatgpt-27-fmt.txt b/assets/i/learning-chatgpt-27-fmt.txt new file mode 100644 index 0000000..b9d424f --- /dev/null +++ b/assets/i/learning-chatgpt-27-fmt.txt @@ -0,0 +1,13 @@ +* 2024-03-22 (3.22.24) +- [ ] KB Deficit Sumo Deadlift: 12x50, 12x50, 12x50 +- [ ] DB Incline Chest Fly: 12x40, 12x40, 12x40 +- [ ] Quadruped Thoracic Reach Through: 6x, 6x, 6x + +- [ ] DB Split Squat: 12x40, 12x40, 12x40 +- [ ] Cable Seated Wide Grip Lat Pulldown: 12x121, 12x143, 12x143 +- [ ] Reach & Rocks: 6x, 6x, 6x + +- [ ] DB Lateral Curl: 12x40, 12x40, 12x40 +- [ ] DB Alternating Lying Tricep Extension: 12x40, 12x40, 12x40 +- [ ] DB Butterfly Raise: 6x30, 6x30, 6x30 +- [ ] MB Catch & Toss - F/L/R: 6x10, 6x10, 6x10 diff --git a/assets/i/learning-chatgpt-28-fmt.txt b/assets/i/learning-chatgpt-28-fmt.txt new file mode 100644 index 0000000..65edf1a --- /dev/null +++ b/assets/i/learning-chatgpt-28-fmt.txt @@ -0,0 +1,13 @@ +* 2024-03-22 (3.22.24) +- [ ] KB Deficit Sumo Deadlift 12x50 12x50 12x50 +- [ ] DB Incline Chest Fly 12x40 12x40 12x40 +- [ ] Quadruped Thoracic Reach Through 6x 6x 6x + +- [ ] DB Split Squat 12x40 12x40 12x40 +- [ ] Cable Seated Wide Grip Lat Pulldown 12x121 12x143 12x143 +- [ ] Reach & Rocks 6x 6x 6x + +- [ ] DB Lateral Curl 12x40 12x40 12x40 +- [ ] DB Alternating Lying Tricep Extension 12x40 12x40 12x40 +- [ ] DB Butterfly Raise 6x30 6x30 6x30 +- [ ] MB Catch & Toss - F/L/R 6x10 6x10 6x10 diff --git a/assets/i/learning-chatgpt-29-fmt.txt b/assets/i/learning-chatgpt-29-fmt.txt new file mode 100644 index 0000000..e230e8a --- /dev/null +++ b/assets/i/learning-chatgpt-29-fmt.txt @@ -0,0 +1,13 @@ +* 2024-03-22 (3.22.24) +- [ ] KB Deficit Sumo Deadlift: 12x50 +- [ ] DB Incline Chest Fly: 12x40 +- [ ] Quadruped Thoracic Reach Through: 6x + +- [ ] DB Split Squat: 12x40 +- [ ] Cable Seated Wide Grip Lat Pulldown: 12x121, 12x143, 12x143 +- [ ] Reach & Rocks: 6x + +- [ ] DB Lateral Curl: 12x40 +- [ ] DB Alternating Lying Tricep Extension: 12x40 +- [ ] DB Butterfly Raise: 6x30 +- [ ] MB Catch & Toss - F/L/R: 6x10 diff --git a/assets/i/learning-chatgpt-30-fmt.txt b/assets/i/learning-chatgpt-30-fmt.txt new file mode 100644 index 0000000..6a494d0 --- /dev/null +++ b/assets/i/learning-chatgpt-30-fmt.txt @@ -0,0 +1,13 @@ +* 2024-03-22 (3.22.24) +- [ ] KB Deficit Sumo Deadlift 12x50 +- [ ] DB Incline Chest Fly 12x40 +- [ ] Quadruped Thoracic Reach Through 6x + +- [ ] DB Split Squat 12x40 +- [ ] Cable Seated Wide Grip Lat Pulldown 12x121, 12x143, 12x143 +- [ ] Reach & Rocks 6x + +- [ ] DB Lateral Curl 12x40 +- [ ] DB Alternating Lying Tricep Extension 12x40 +- [ ] DB Butterfly Raise 6x30 +- [ ] MB Catch & Toss - F/L/R 6x10