My weekly fitness regimen is pretty simple. I do a little bit of resistance training every day with a couple days of high intensity interval training (HIIT) thrown in.
To complement my training, I fast (Leangains-style) five days a week from 9 pm to 1 pm the next day and I fast (Eat-Stop-Eat-style) from 9 pm to 9 pm on the other two. I’m a huge fan of intermittent fasting for both its health benefits and for long-term weight management.
Although mine is a dead simple program, I still need reminders of which exercise to do, with which weights and on which days. I always have my iPhone with me, so I chose to use the excellent jQuery Mobile framework to create a simple touch-enabled mobile page to act as my personal fitness reference.
My jQuery Mobile site (Try it, it works)
My jQuery Mobile HTML code
[sourcecode language=”html”]
Daily Exercise
HIIT & Legs
Chest & Triceps
- Set 1
- Decline Push-Ups(20x, Body)
- Table Dips(20x, Body)
- Set 2
- Military Push-Ups(20x, Body)
- Tricep Extend(15x, Burg)
- Set 3
- Alt Push-Ups(20x, Body)
- Stool Dips(15x, Body)
- Set 4
- Wide Push-Ups(20x, Body)
- Sphinx Push-Ups(15x, Burg)
- Set 5
- Push-Ups(Max, Body)
- Kick Backs(25x, Burg)
Back & Biceps
- Set 1
- Narrow Pull-Ups(10x, Body)
- Out Curls(15x, 25 lbs)
- Set 2
- Heavy Pants(15x, 3-Band)
- 7-7-7 Curls(15x, 25 lbs)
- Set 3
- Wide Pull-Ups(10x, Body)
- Static Curls(8x, 25 lbs)
- Set 4
- Lawnmowers(15x, 3-Band)
- Normal Curls(15x, 25 lbs)
- Set 5
- Chin-Ups(Max, Body)
- Hammer Curls(15x, 25 lbs)
HIIT & Legs
Chest, Back & Core
- Chest
- Max Push-Ups(max x 2)
- Back
- Max Pull-Ups(max x 2)
- Core
- Ab Ripper
- Superman(10s x 5)
Shoulder & Biceps
- Set 1
- Military Press(15x, Burg)
- Out Curls(15x, 25 lbs)
- Set 2
- Scarecrow + Y(15x, Red)
- 7-7-7 Curls(15x, 25 lbs)
- Set 3
- Pike Press(20x, Body)
- Static Curls(8x, 25 lbs)
- Set 4
- In & Out(15x, Red)
- Normal Curls(15x, 25 lbs)
- Set 5
- Row + Y(15x, Red)
- Hammer Curls(15x, 25 lbs)
HIIT Treadmill
- Warmup
- Fast Walk3 mph – 8%
- Fast Walk3 mph – 12%
- Intervals (x6)
- Sprint8 mph – 12%
- Fast Walk3 mph – 12%
- Fast Walk3 mph – 12%
- Cooldown
- Fast Walk3 mph – 12%
- Fast Walk3 mph – 8%
HIIT – Outside
- Warmup
- Light Jog5 min
- Light Run2 min
- Intervals (x6)
- Sprint30 sec
- Walk60 sec
- Cooldown
- Walk Home? min
RULES & GOALS
- Rules
- 5 x Fast 16/89pm-1pm, 1,800
- 2 x Fast 24/09pm-9pm, 500
- Train Fasted12pm or 8pm
- During: BCAAs10g
- During: Creatine5g
- After: High Protein120g/day
- After: Largest Meal750 cals
- Goals
- 150 lbs Lean170 lbs total
- Food Discipline
- Weight Maintained
Ab Ripper
- Crunches(x20)
- Leg Lifts(x20)
- Bicycles(x20)
- In & Out (V)(x20)
- L/R Crunches(2×20)
- Hip Rock & Raise(x20)
- V-Up Roll-Up(x20)
- L/R Oblique V-Up(2×20)
- Crunchy Frog(x20)
- Mason Twist(x50)
[/sourcecode]
Right now the entire site is a single, static HTML page. In the future, I will split it up into separate pages and make them dynamic, probably powered by my favorite framework, Django. Please feel free to copy and modify this code for your own use.
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