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January 18, 2021 13:54
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import uuid from 'uuid/v4' | |
import DayCountExerciseType from '../repository/DayCountExerciseType' | |
import ExerciseType from '../repository/ExerciseType' | |
const DayCountExerciseTypes = DayCountExerciseType.getAll() | |
const ExerciseTypes = ExerciseType.getAll() | |
export const strongLifts5x5Program = { | |
_id: '1', | |
workout_iteration: 1, | |
exercises: { | |
[uuid()]: { | |
_id: 0, | |
title: 'Squats', | |
day_count_exercise_type_id: DayCountExerciseTypes[0]._id, | |
start_day_count_type_id: DayCountExerciseTypes[0]._id, | |
exercise_type_id: ExerciseTypes[0]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 1, | |
title: 'Bench Press', | |
day_count_exercise_type_id: DayCountExerciseTypes[1]._id, | |
start_day_count_type_id: DayCountExerciseTypes[0]._id, | |
exercise_type_id: ExerciseTypes[1]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 2, | |
title: 'Overhead Press', | |
day_count_exercise_type_id: DayCountExerciseTypes[1]._id, | |
start_day_count_type_id: DayCountExerciseTypes[1]._id, | |
exercise_type_id: ExerciseTypes[3]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 3, | |
title: 'Barbell Row', | |
day_count_exercise_type_id: DayCountExerciseTypes[1]._id, | |
start_day_count_type_id: DayCountExerciseTypes[0]._id, | |
exercise_type_id: ExerciseTypes[4]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 5 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 4, | |
title: 'Deadlift', | |
day_count_exercise_type_id: DayCountExerciseTypes[1]._id, | |
start_day_count_type_id: DayCountExerciseTypes[1]._id, | |
exercise_type_id: ExerciseTypes[2]._id, | |
sets: { | |
0: { | |
startWeight: 37.5, | |
growWeight: 2.5, | |
reps: 5 | |
} | |
} | |
} | |
} | |
} | |
export const germanVolumeTrainingProgram = { | |
_id: '2', | |
workout_iteration: 0, | |
exercises: { | |
// day 1 | |
[uuid()]: { | |
_id: 1, | |
title: 'Bench Press', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[0]._id, | |
exercise_type_id: ExerciseTypes[1]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
5: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
6: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
7: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
8: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
9: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 3, | |
title: 'Barbell Row', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[0]._id, | |
exercise_type_id: ExerciseTypes[3]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
5: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
6: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
7: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
8: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
9: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 5, | |
title: 'Cable Crossover', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[0]._id, | |
exercise_type_id: ExerciseTypes[5]._id, | |
sets: { | |
0: { | |
startWeight: 0, | |
growWeight: 10, | |
reps: 10 | |
}, | |
1: { | |
startWeight: 0, | |
growWeight: 10, | |
reps: 10 | |
}, | |
2: { | |
startWeight: 0, | |
growWeight: 10, | |
reps: 10 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 6, | |
title: 'Close-Grip Front Lat Pulldown', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[0]._id, | |
exercise_type_id: ExerciseTypes[6]._id, | |
sets: { | |
0: { | |
startWeight: 15, | |
growWeight: 5, | |
reps: 10 | |
}, | |
1: { | |
startWeight: 15, | |
growWeight: 5, | |
reps: 10 | |
}, | |
2: { | |
startWeight: 15, | |
growWeight: 5, | |
reps: 10 | |
} | |
} | |
}, | |
// day 2 | |
[uuid()]: { | |
_id: 0, | |
title: 'Squats', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[1]._id, | |
exercise_type_id: ExerciseTypes[0]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
5: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
6: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
7: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
8: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
}, | |
9: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 10 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 7, | |
title: 'Lying Leg Curls', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[1]._id, | |
exercise_type_id: ExerciseTypes[7]._id, | |
sets: { | |
0: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
1: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
2: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
3: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
4: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
5: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
6: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
7: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
8: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
9: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 8, | |
title: 'Seated Calf Raise', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[1]._id, | |
exercise_type_id: ExerciseTypes[8]._id, | |
sets: { | |
0: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
1: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
}, | |
2: { | |
startWeight: 5, | |
growWeight: 5, | |
reps: 10 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 9, | |
title: 'Hanging Leg Raise', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[1]._id, | |
exercise_type_id: ExerciseTypes[9]._id, | |
sets: { | |
0: { | |
startWeight: 0, | |
growWeight: 0, | |
reps: 10 | |
}, | |
1: { | |
startWeight: 0, | |
growWeight: 0, | |
reps: 10 | |
}, | |
2: { | |
startWeight: 0, | |
growWeight: 0, | |
reps: 10 | |
} | |
} | |
}, | |
// day 3 | |
[uuid()]: { | |
_id: 10, | |
title: 'Close-Grip Bench Press', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[2]._id, | |
exercise_type_id: ExerciseTypes[10]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
5: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
6: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
7: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
8: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
9: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 11, | |
title: 'Barbell Curl', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[2]._id, | |
exercise_type_id: ExerciseTypes[11]._id, | |
sets: { | |
0: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
1: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
2: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
3: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
4: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
5: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
6: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
7: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
8: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
}, | |
9: { | |
startWeight: 17.5, | |
growWeight: 2.5, | |
reps: 6 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 12, | |
title: 'Side Lateral Raise', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[2]._id, | |
exercise_type_id: ExerciseTypes[12]._id, | |
sets: { | |
0: { | |
startWeight: 4, | |
growWeight: 1, | |
reps: 6 | |
}, | |
1: { | |
startWeight: 4, | |
growWeight: 1, | |
reps: 6 | |
}, | |
2: { | |
startWeight: 4, | |
growWeight: 1, | |
reps: 6 | |
} | |
} | |
}, | |
[uuid()]: { | |
_id: 13, | |
title: 'Seated Bent-Over Rear Delt Raise', | |
day_count_exercise_type_id: DayCountExerciseTypes[2]._id, | |
start_day_count_type_id: DayCountExerciseTypes[2]._id, | |
exercise_type_id: ExerciseTypes[13]._id, | |
sets: { | |
0: { | |
startWeight: 4, | |
growWeight: 1, | |
reps: 6 | |
}, | |
1: { | |
startWeight: 4, | |
growWeight: 1, | |
reps: 6 | |
}, | |
2: { | |
startWeight: 4, | |
growWeight: 1, | |
reps: 6 | |
} | |
} | |
} | |
} | |
} |
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