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Теперь программа тренировок генерируется динамически из БД

This commit is contained in:
BelPE 2022-12-01 16:08:04 +08:00
parent df1246d443
commit 2b8c9b3f66
7 changed files with 310 additions and 654 deletions
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60
getData1.php Normal file
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@ -0,0 +1,60 @@
<?php
header('Content-Type: text/html; charset=UTF-8');
$conn = mysqli_connect("localhost", "root", "506763", "workout");
if (!$conn) {
die("Ошибка: " . mysqli_connect_error());
}
// $start_date = $_POST["sd"];
// $end_date = $_POST["ed"];
$nick = $_POST["user"];
$sql = "SELECT * FROM workout.v_workout_tasks_w1 WHERE user = '" . $nick . "';";
$day_count = 0;
$row_count = 0;
$last_day = '';
if($result = mysqli_query($conn, $sql)){
foreach($result as $row){
if ($day_count == 0) {
echo "<tr>";
echo '<td class="table-head-top" colspan="5"><b>' . $row["week"] . '</b></td>';
echo "</tr>";
echo "<tr>";
echo '<td class="table-head" colspan="5"><b class="day-name">[' . $row["date"] . '] ' . $row["day_name"] . '</b></td>';
echo "</tr>";
echo '<tr class="odd">';
echo '<td class="exercise-head" id="exercise-head"><strong>Упражнение</strong></td>';
echo '<td class="muscle-group-head" id="muscle-group-head"><strong>Группа мышц</strong></td>';
echo '<td class="count-head" id="count-head"><strong>Время/подходы</strong></td>';
echo '<td class="leha" id="leha"><strong>Вес</strong></td>';
$last_day = $row["day_name"];
$day_count = 1;
}
if ($row["day_name"] != $last_day) {
$last_day = $row["day_name"];
echo "<tr>";
echo '<td class="table-head" colspan="5"><b class="day-name">[' . $row["date"] . '] ' . $row["day_name"] . '</b></td>';
echo "</tr>";
}
$tr = '';
if ($row_count / 2 != 0) {
$tr = '<tr class="odd">';
} else {
$tr = '<tr>';
}
echo $tr;
echo '<td class="exercise">'. $row["exercise"] .'</td>';
echo '<td class="muscle-group">' . $row["muscle_group_name"] . '</td>';
$sets = explode(";", $row["sets_and_reps_count"]);
$rep = $sets[0];
$set = $sets[1];
echo '<td class="count">' . $rep . '</td>';
echo '<td class="l-prim">' . $set . '</td>';
echo '</tr>';
}
//echo "<tr class='table-row'><td class='table-cell' colspan=3 style='text-align: right;'>Итого:</td><td class='table-cell'>" . mysqli_num_rows($result) . "</td></tr>";
mysqli_free_result($result);
} else{
echo "Ошибка: " . mysqli_error($conn);
}
mysqli_close($conn);
?>

60
getData2.php Normal file
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@ -0,0 +1,60 @@
<?php
header('Content-Type: text/html; charset=UTF-8');
$conn = mysqli_connect("localhost", "root", "506763", "workout");
if (!$conn) {
die("Ошибка: " . mysqli_connect_error());
}
// $start_date = $_POST["sd"];
// $end_date = $_POST["ed"];
$nick = $_POST["user"];
$sql = "SELECT * FROM workout.v_workout_tasks_w2 WHERE user = '" . $nick . "';";
$day_count = 0;
$row_count = 0;
$last_day = '';
if($result = mysqli_query($conn, $sql)){
foreach($result as $row){
if ($day_count == 0) {
echo "<tr>";
echo '<td class="table-head-top" colspan="5"><b>' . $row["week"] . '</b></td>';
echo "</tr>";
echo "<tr>";
echo '<td class="table-head" colspan="5"><b class="day-name">[' . $row["date"] . '] ' . $row["day_name"] . '</b></td>';
echo "</tr>";
echo '<tr class="odd">';
echo '<td class="exercise-head" id="exercise-head"><strong>Упражнение</strong></td>';
echo '<td class="muscle-group-head" id="muscle-group-head"><strong>Группа мышц</strong></td>';
echo '<td class="count-head" id="count-head"><strong>Время/подходы</strong></td>';
echo '<td class="leha" id="leha"><strong>Вес</strong></td>';
$last_day = $row["day_name"];
$day_count = 1;
}
if ($row["day_name"] != $last_day) {
$last_day = $row["day_name"];
echo "<tr>";
echo '<td class="table-head" colspan="5"><b class="day-name">[' . $row["date"] . '] ' . $row["day_name"] . '</b></td>';
echo "</tr>";
}
$tr = '';
if ($row_count / 2 != 0) {
$tr = '<tr class="odd">';
} else {
$tr = '<tr>';
}
echo $tr;
echo '<td class="exercise">'. $row["exercise"] .'</td>';
echo '<td class="muscle-group">' . $row["muscle_group_name"] . '</td>';
$sets = explode(";", $row["sets_and_reps_count"]);
$rep = $sets[0];
$set = $sets[1];
echo '<td class="count">' . $rep . '</td>';
echo '<td class="l-prim">' . $set . '</td>';
echo '</tr>';
}
//echo "<tr class='table-row'><td class='table-cell' colspan=3 style='text-align: right;'>Итого:</td><td class='table-cell'>" . mysqli_num_rows($result) . "</td></tr>";
mysqli_free_result($result);
} else{
echo "Ошибка: " . mysqli_error($conn);
}
mysqli_close($conn);
?>

113
src/scripts/workout.js Normal file
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@ -0,0 +1,113 @@
$(document).ready(function() {
$('#nick-btn').click(function(){
if (($('#nickname-input').val() == '')) {
alert("Не указан ник!");
} else {
var username = $('#nickname-input').val().trim();
$.ajax({
url:"getData1.php",
type: 'POST',
data: {user: username},
success: function(msg){
if (!(msg == '')) {
$('#wt1').empty();
$('#wt1').css("display","block");
$('#wt1').append(msg);
} else {
console.log(msg);
alert('Пользователь не найден!');
return;
}
}
});
$.ajax({
url:"getData2.php",
type: 'POST',
data: {user: username},
success: function(msg2){
if (!(msg2 == '')) {
$('#wt2').empty();
$('#wt2').css("display","block");
$('#wt2').append(msg2);
} else {
console.log(msg2);
alert('Пользователь не найден!');
return;
}
}
});
}
window.setTimeout(function(){TodayIsTheDay();}, 2000);
});
});
function TodayIsTheDay(){
var now = new Date();
var sNow = now.toString();
let nowDate = parseDate(sNow);
let headers = document.getElementsByClassName('day-name');
for (let i = 0; i < headers.length; i++){
let sDate = getDate(headers[i].textContent);
if (sDate === nowDate) {
headers[i].setAttribute('style', 'text-shadow: 0 0 10px #609A21,0 0 10px #609A21,0 0 30px #609A21,0 0 10px #609A21; ');
}
}
}
function getDate(sText){
var textC = Array.from(sText);
var sDate = "";
var record = false;
for (var i = 0; i < textC.length; i++){
if (textC[i] === '['){
record = true;
} else if (textC[i] === ']') {
record = false;
}
if (record){
sDate = sDate + textC[i];
}
}
sDate = sDate.replace('[', '');
sDate = sDate.replace(']', '');
return sDate;
}
function parseDate(sDate){
var dateArr = sDate.split(' ');
var day = dateArr[2];
var sMonth = dateArr[1];
var month = '';
if (sMonth == 'Jan') {
month = '01';
} else if (sMonth == 'Jan') {
month = '01';
} else if (sMonth == 'Feb') {
month = '02';
} else if (sMonth == 'Mar') {
month = '03';
} else if (sMonth == 'Apr') {
month = '04';
} else if (sMonth == 'May') {
month = '05';
} else if (sMonth == 'Jun') {
month = '06';
} else if (sMonth == 'Jul') {
month = '07';
} else if (sMonth == 'Aug') {
month = '08';
} else if (sMonth == 'Sep') {
month = '09';
} else if (sMonth == 'Oct') {
month = '10';
} else if (sMonth == 'Nov') {
month = '11';
} else if (sMonth == 'Dec') {
month = '12';
} else {
month = '01';
}
var year = dateArr[3];
var date = day + '.' + month + '.' + year;
return date;
}

33
src/styles/style.css
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@ -411,4 +411,37 @@ h2 {
text-align: center;
grid-area: signin-form;
padding-bottom: 20px;
}
.nickname-form {
text-align:center;
}
.nickname-input {
text-align: center;
width: 30%;
margin-left: 2em;
margin-bottom: 5px;
font-family: segoe print;
font-size: 16px;
}
.nickname-button {
margin-left: 2em;
background-color: #609A21;
border: none;
border-radius: 5px;
width: 30%;
color: #E0E0E0;
font-family: segoe print;
font-size: 16px;
margin-top: 5px;
}
#wt1 {
display: none;
}
#wt2 {
display: none;
}

32
src/styles/styleMobile.css
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@ -393,4 +393,36 @@ h2 {
text-align: center;
grid-area: signin-form;
padding-bottom: 20px;
}
.nickname-form {
text-align:center;
}
.nickname-input {
text-align: center;
width: 40%;
margin-left: 2em;
margin-bottom: 5px;
font-family: segoe print;
font-size: 14px;
}
.nickname-button {
margin-left: 2em;
background-color: #609A21;
border: none;
border-radius: 5px;
width: 40%;
color: #E0E0E0;
font-family: segoe print;
font-size: 14px;
margin-top: 5px;
}
#wt1 {
display: none;
}
#wt2 {
display: none;
}

321
workout.html
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@ -4,10 +4,11 @@
<meta charset="utf-8">
<meta name="viewport" content="width=device-width">
<title>Dhaverd</title>
<link href="src/styles/style.css?v=01000052" rel="stylesheet" media="screen" />
<link rel="stylesheet" href="src/styles/styleMobile.css?v=01000052" media="handheld,only screen and (max-device-width:480px)" />
<link href="src/styles/style.css?v=01000069" rel="stylesheet" media="screen" />
<link rel="stylesheet" href="src/styles/styleMobile.css?v=01000069" media="handheld,only screen and (max-device-width:480px)" />
<link rel="icon" href="src/img/favicon.ico">
<!--<script src="src/scripts/jquery.min.js"></script>-->
<script src="src/scripts/jquery.min.js"></script>
<script src="src/scripts/workout.js"></script>
</head>
<body id="main">
<header id="header" class="default index-logo">
@ -25,314 +26,16 @@
</section>
<section class="main-content workout-main-content" id="main-content">
<h1 class="page-title">Программа тренировок</h1>
<table class="workout-table">
<tr>
<td class="table-head-top" colspan="5"><b>1 неделя ДО 15 повт. 60-65% ПМ, за 1 повторение до отказа, либо близко к отказу. Разминочные подходы не учитываются.</b></td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[14.11.2022] Понедельник: Спина. Дельты.</b></td>
</tr>
<tr class="odd">
<td class="exercise-head" id="exercise-head"><strong>Упражнение</strong></td>
<td class="muscle-group-head" id="muscle-group-head"><strong>Группа мышц</strong></td>
<td class="count-head" id="count-head"><strong>Время/подходы</strong></td>
<td class="leha" id="leha"><strong>Леха</strong></td>
<td class="plov" id="plov"><strong>Павел</strong></td>
</tr>
<tr>
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr class="odd">
<td class="exercise">Тяга Т-гриф</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4х15</td>
<td class="l-prim">10кг</td>
<td class="p-prim">10кг</td>
</tr>
<tr>
<td class="exercise">Тяга вертикального блока обр. хват</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">3x15</td>
<td class="l-prim">35кг</td>
<td class="p-prim">35кг</td>
</tr>
<tr class="odd">
<td class="exercise">Тяга горизонтального блока нейтр. хват</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">3x15</td>
<td class="l-prim">25кг</td>
<td class="p-prim">25кг</td>
</tr>
<tr>
<td class="exercise">Жим гантелей стоя</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x15</td>
<td class="l-prim">8кг</td>
<td class="p-prim">9кг</td>
</tr>
<tr class="odd">
<td class="exercise">Пэк-Дэк Разведения</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x15</td>
<td class="l-prim">30кг</td>
<td class="p-prim">35кг</td>
</tr>
<tr>
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[16.11.2022] Среда: Ноги.</b></td>
</tr>
<tr class="odd">
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr>
<td class="exercise">Гакк Присед</td>
<td class="muscle-group">Ноги</td>
<td class="count">4x15</td>
<td class="l-prim">30кг</td>
<td class="p-prim">30кг</td>
</tr>
<tr class="odd">
<td class="exercise">Сгибания ног</td>
<td class="muscle-group">Ноги</td>
<td class="count">3x15</td>
<td class="l-prim">35кг</td>
<td class="p-prim">25кг</td>
</tr>
<tr>
<td class="exercise">Разгибания ног</td>
<td class="muscle-group">Ноги</td>
<td class="count">3x15</td>
<td class="l-prim">25кг</td>
<td class="p-prim">35кг</td>
</tr>
<tr class="odd">
<td class="exercise">Икроножные стоя в Гакке</td>
<td class="muscle-group">Ноги</td>
<td class="count">3x15</td>
<td class="l-prim">30кг</td>
<td class="p-prim">20кг</td>
</tr>
<tr>
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[04.11.2022] Пятница: Грудные. Руки. Дельты.</b></td>
</tr>
<tr class="odd">
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr>
<td class="exercise">Жим гантелей на скамье 30гр</td>
<td class="muscle-group">Грудь</td>
<td class="count">4x15</td>
<td class="l-prim">8кг</td>
<td class="p-prim">8кг</td>
</tr>
<tr class="odd">
<td class="exercise">Жим в хаммере</td>
<td class="muscle-group">Грудь</td>
<td class="count">3x15</td>
<td class="l-prim">10кг</td>
<td class="p-prim">15кг</td>
</tr>
<tr>
<td class="exercise">Французский жим лежа на скамье 30гр</td>
<td class="muscle-group">Трицепс</td>
<td class="count">3x15</td>
<td class="l-prim">5кг</td>
<td class="p-prim">6кг</td>
</tr>
<tr class="odd">
<td class="exercise">Подъем штанги на бицепс</td>
<td class="muscle-group">Бицепс</td>
<td class="count">3x15</td>
<td class="l-prim">5кг</td>
<td class="p-prim">5кг</td>
</tr>
<tr>
<td class="exercise">Разведения с гантелями через стороны</td>
<td class="muscle-group">Дельты</td>
<td class="count">4x15</td>
<td class="l-prim">4кг</td>
<td class="p-prim">4кг</td>
</tr>
<tr class="odd">
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<form method="post" class="nickname-form">
<p class="content-text">Для просмотра иформации введите ник:</p>
<input id="nickname-input" name="nickname-input" type="text" class="nickname-input"></input>
<br>
</form>
<div class="nickname-form"><button id='nick-btn' class="nickname-button">Показать</button></div>
<table id='wt1' class="workout-table">
</table>
<br>
<table class="workout-table">
<tr>
<td class="table-head-top" colspan="5"><b>2 неделя ДО 12 повт. 70-75% ПМ, за 1-2 повторений до отказа. Разминочные подходы не учитываются.</b></td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[07.11.2022] Понедельник: Спина. Дельты.</b></td>
</tr>
<tr class="odd">
<td class="exercise-head" id="exercise-head"><strong>Упражнение</strong></td>
<td class="muscle-group-head" id="muscle-group-head"><strong>Группа мышц</strong></td>
<td class="count-head" id="count-head"><strong>Время/подходы</strong></td>
<td class="leha" id="leha2"><strong>Леха</strong></td>
<td class="plov" id="plov2"><strong>Павел</strong></td>
</tr>
<tr>
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr class="odd">
<td class="exercise">Тяга штанги в наклоне к поясу</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4х12</td>
<td class="l-prim">0кг</td>
<td class="p-prim">0кг</td>
</tr>
<tr>
<td class="exercise">Тяга вертикального блока широким хватом</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">30кг</td>
<td class="p-prim">30кг</td>
</tr>
<tr class="odd">
<td class="exercise">Жим гантелей сидя на скамье 90гр</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">8кг</td>
<td class="p-prim">8кг</td>
</tr>
<tr>
<td class="exercise">Разведения с гантелями через стороны</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">6!кг</td>
<td class="p-prim">5кг</td>
</tr>
<tr class="odd">
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[09.11.2022] Среда: Грудные. Руки.</b></td>
</tr>
<tr class="odd">
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr>
<td class="exercise">Жим гантелей лежа</td>
<td class="muscle-group">Грудь</td>
<td class="count">4x12</td>
<td class="l-prim">8кг</td>
<td class="p-prim">9кг</td>
</tr>
<tr class="odd">
<td class="exercise">Сведение рук в Пэк Дэк</td>
<td class="muscle-group">Грудь</td>
<td class="count">4x12</td>
<td class="l-prim">30кг</td>
<td class="p-prim">30кг</td>
</tr>
<tr>
<td class="exercise">Подъем гантелей на бицепс стоя</td>
<td class="muscle-group">Бицепс</td>
<td class="count">4x12</td>
<td class="l-prim">6кг</td>
<td class="p-prim">6кг</td>
</tr>
<tr class="odd">
<td class="exercise">Разгибания с прямой рукоятью в кроссовере</td>
<td class="muscle-group">Бицепс</td>
<td class="count">4x12</td>
<td class="l-prim">15кг</td>
<td class="p-prim">15кг</td>
</tr>
<tr>
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[11.11.2022] Пятница: Ноги. Дельты.</b></td>
</tr>
<tr class="odd">
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr>
<td class="exercise">Жим платформы ногами</td>
<td class="muscle-group">Ноги</td>
<td class="count">4x12</td>
<td class="l-prim">50кг</td>
<td class="p-prim">50кг</td>
</tr>
<tr class="odd">
<td class="exercise">Икроножные стоя в Гакке</td>
<td class="muscle-group">Ноги</td>
<td class="count">3x12</td>
<td class="l-prim">30кг</td>
<td class="p-prim">20кг</td>
</tr>
<tr>
<td class="exercise">Тяга шт. к подбородку</td>
<td class="muscle-group">Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">20кг</td>
<td class="p-prim">20кг</td>
</tr>
<tr class="odd">
<td class="exercise">Пэк Дэк разведения</td>
<td class="muscle-group">Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">25кг</td>
<td class="p-prim">25кг</td>
</tr>
<tr>
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<table id='wt2' class="workout-table">
</table>
</section>
</main>

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workout.php
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<!DOCTYPE html>
<html lang="ru">
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<section class="side-bar">
<p class="mainp"><a class="side-href" href="index.html">Главная</a></p>
<p class="gitea"><a class="side-href" href="http:\\176.114.129.4:3000">Gitea</a></p>
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<p class="workout-area"><a class="side-href" href="workout.html">Программа тренировок</a></p>
</section>
<section class="main-content workout-main-content" id="main-content">
<h1 class="page-title">Программа тренировок</h1>
<table class="workout-table">
<tr>
<td class="table-head-top" colspan="5"><b>1 неделя ДО 15 повт. 60-65% ПМ, за 1 повторение до отказа, либо близко к отказу. Разминочные подходы не учитываются.</b></td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[14.11.2022] Понедельник: Спина. Дельты.</b></td>
</tr>
<tr class="odd">
<td class="exercise-head" id="exercise-head"><strong>Упражнение</strong></td>
<td class="muscle-group-head" id="muscle-group-head"><strong>Группа мышц</strong></td>
<td class="count-head" id="count-head"><strong>Время/подходы</strong></td>
<td class="leha" id="leha"><strong>Леха</strong></td>
<td class="plov" id="plov"><strong>Павел</strong></td>
</tr>
<tr>
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr class="odd">
<td class="exercise">Тяга Т-гриф</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4х15</td>
<td class="l-prim">10кг</td>
<td class="p-prim">10кг</td>
</tr>
<tr>
<td class="exercise">Тяга вертикального блока обр. хват</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">3x15</td>
<td class="l-prim">30кг</td>
<td class="p-prim">30кг</td>
</tr>
<tr class="odd">
<td class="exercise">Тяга горизонтального блока нейтр. хват</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">3x15</td>
<td class="l-prim">25кг</td>
<td class="p-prim">25кг</td>
</tr>
<tr>
<td class="exercise">Жим гантелей стоя</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x15</td>
<td class="l-prim">8кг</td>
<td class="p-prim">8кг</td>
</tr>
<tr class="odd">
<td class="exercise">Пэк-Дэк Разведения</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x15</td>
<td class="l-prim">30кг</td>
<td class="p-prim">30кг</td>
</tr>
<tr>
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[16.11.2022] Среда: Ноги.</b></td>
</tr>
<tr class="odd">
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr>
<td class="exercise">Гакк Присед</td>
<td class="muscle-group">Ноги</td>
<td class="count">4x15</td>
<td class="l-prim">30кг</td>
<td class="p-prim">30кг</td>
</tr>
<tr class="odd">
<td class="exercise">Сгибания ног</td>
<td class="muscle-group">Ноги</td>
<td class="count">3x15</td>
<td class="l-prim">35кг</td>
<td class="p-prim">25кг</td>
</tr>
<tr>
<td class="exercise">Разгибания ног</td>
<td class="muscle-group">Ноги</td>
<td class="count">3x15</td>
<td class="l-prim">25кг</td>
<td class="p-prim">35кг</td>
</tr>
<tr class="odd">
<td class="exercise">Икроножные стоя в Гакке</td>
<td class="muscle-group">Ноги</td>
<td class="count">3x15</td>
<td class="l-prim">30кг</td>
<td class="p-prim">20кг</td>
</tr>
<tr>
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[04.11.2022] Пятница: Грудные. Руки. Дельты.</b></td>
</tr>
<tr class="odd">
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr>
<td class="exercise">Жим гантелей на скамье 30гр</td>
<td class="muscle-group">Грудь</td>
<td class="count">4x15</td>
<td class="l-prim">8кг</td>
<td class="p-prim">8кг</td>
</tr>
<tr class="odd">
<td class="exercise">Жим в хаммере</td>
<td class="muscle-group">Грудь</td>
<td class="count">3x15</td>
<td class="l-prim">10кг</td>
<td class="p-prim">15кг</td>
</tr>
<tr>
<td class="exercise">Французский жим лежа на скамье 30гр</td>
<td class="muscle-group">Трицепс</td>
<td class="count">3x15</td>
<td class="l-prim">5кг</td>
<td class="p-prim">6кг</td>
</tr>
<tr class="odd">
<td class="exercise">Подъем штанги на бицепс</td>
<td class="muscle-group">Бицепс</td>
<td class="count">3x15</td>
<td class="l-prim">5кг</td>
<td class="p-prim">5кг</td>
</tr>
<tr>
<td class="exercise">Разведения с гантелями через стороны</td>
<td class="muscle-group">Дельты</td>
<td class="count">4x15</td>
<td class="l-prim">4кг</td>
<td class="p-prim">4кг</td>
</tr>
<tr class="odd">
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
</table>
<br>
<table class="workout-table">
<tr>
<td class="table-head-top" colspan="5"><b>2 неделя ДО 12 повт. 70-75% ПМ, за 1-2 повторений до отказа. Разминочные подходы не учитываются.</b></td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[07.11.2022] Понедельник: Спина. Дельты.</b></td>
</tr>
<tr class="odd">
<td class="exercise-head" id="exercise-head"><strong>Упражнение</strong></td>
<td class="muscle-group-head" id="muscle-group-head"><strong>Группа мышц</strong></td>
<td class="count-head" id="count-head"><strong>Время/подходы</strong></td>
<td class="leha" id="leha2"><strong>Леха</strong></td>
<td class="plov" id="plov2"><strong>Павел</strong></td>
</tr>
<tr>
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr class="odd">
<td class="exercise">Тяга штанги в наклоне к поясу</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4х12</td>
<td class="l-prim">0кг</td>
<td class="p-prim">0кг</td>
</tr>
<tr>
<td class="exercise">Тяга вертикального блока широким хватом</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">25кг</td>
<td class="p-prim">25кг</td>
</tr>
<tr class="odd">
<td class="exercise">Жим гантелей сидя на скамье 90гр</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">8кг</td>
<td class="p-prim">8кг</td>
</tr>
<tr>
<td class="exercise">Разведения с гантелями через стороны</td>
<td class="muscle-group">Спина/Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">4кг</td>
<td class="p-prim">4кг</td>
</tr>
<tr class="odd">
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[09.11.2022] Среда: Грудные. Руки.</b></td>
</tr>
<tr class="odd">
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr>
<td class="exercise">Жим гантелей лежа</td>
<td class="muscle-group">Грудь</td>
<td class="count">4x12</td>
<td class="l-prim">8кг</td>
<td class="p-prim">9кг</td>
</tr>
<tr class="odd">
<td class="exercise">Сведение рук в Пэк Дэк</td>
<td class="muscle-group">Грудь</td>
<td class="count">4x12</td>
<td class="l-prim">30кг</td>
<td class="p-prim">30кг</td>
</tr>
<tr>
<td class="exercise">Подъем гантелей на бицепс стоя</td>
<td class="muscle-group">Бицепс</td>
<td class="count">4x12</td>
<td class="l-prim">6кг</td>
<td class="p-prim">6кг</td>
</tr>
<tr class="odd">
<td class="exercise">Разгибания с прямой рукоятью в кроссовере</td>
<td class="muscle-group">Бицепс</td>
<td class="count">4x12</td>
<td class="l-prim">15кг</td>
<td class="p-prim">15кг</td>
</tr>
<tr>
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
<tr>
<td class="table-head" colspan="5"><b>[11.11.2022] Пятница: Ноги. Дельты.</b></td>
</tr>
<tr class="odd">
<td class="exercise">Разминка</td>
<td class="muscle-group">Общее</td>
<td class="count">5 минут</td>
<td class="l-prim">-</td>
<td class="p-prim">-</td>
</tr>
<tr>
<td class="exercise">Жим платформы ногами</td>
<td class="muscle-group">Ноги</td>
<td class="count">4x12</td>
<td class="l-prim">50кг</td>
<td class="p-prim">50кг</td>
</tr>
<tr class="odd">
<td class="exercise">Икроножные стоя в Гакке</td>
<td class="muscle-group">Ноги</td>
<td class="count">3x12</td>
<td class="l-prim">20кг</td>
<td class="p-prim">20кг</td>
</tr>
<tr>
<td class="exercise">Тяга шт. к подбородку</td>
<td class="muscle-group">Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">15кг</td>
<td class="p-prim">15кг</td>
</tr>
<tr class="odd">
<td class="exercise">Пэк Дэк разведения</td>
<td class="muscle-group">Дельты</td>
<td class="count">4x12</td>
<td class="l-prim">25кг</td>
<td class="p-prim">25кг</td>
</tr>
<tr>
<td class="exercise">Эллипсоид</td>
<td class="muscle-group">Кардио</td>
<td class="count">30 минут</td>
<td class="l-prim">15 lvl</td>
<td class="p-prim">15-20 lvl</td>
</tr>
</table>
</section>
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