├── robots.txt
├── favicon.ico
├── images
    ├── apple-touch-icon-57x57.png
    ├── apple-touch-icon-72x72.png
    └── apple-touch-icon-114x114.png
├── .github
    └── workflows
    │   └── deploy.yml
├── scripts
    └── jquery.cookie.js
├── programs
    ├── max_single.json
    ├── greyskull_lp.json
    ├── program_2.json
    └── starting_strength.json
├── README.md
└── index.html


/robots.txt:
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1 | User-agent: *
2 | Allow: /
3 | 


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/favicon.ico:
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https://raw.githubusercontent.com/nmunson/warmup-reps/HEAD/favicon.ico


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/images/apple-touch-icon-57x57.png:
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https://raw.githubusercontent.com/nmunson/warmup-reps/HEAD/images/apple-touch-icon-57x57.png


--------------------------------------------------------------------------------
/images/apple-touch-icon-72x72.png:
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https://raw.githubusercontent.com/nmunson/warmup-reps/HEAD/images/apple-touch-icon-72x72.png


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/images/apple-touch-icon-114x114.png:
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https://raw.githubusercontent.com/nmunson/warmup-reps/HEAD/images/apple-touch-icon-114x114.png


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/.github/workflows/deploy.yml:
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 1 | name: Deploy to S3 + CloudFront
 2 | 
 3 | on:
 4 |   push:
 5 |     branches:
 6 |       - master
 7 | 
 8 | jobs:
 9 |   deploy:
10 |     runs-on: ubuntu-latest
11 | 
12 |     steps:
13 |       - name: Checkout source
14 |         uses: actions/checkout@v4
15 | 
16 |       - name: Configure AWS credentials
17 |         uses: aws-actions/configure-aws-credentials@v2
18 |         with:
19 |           aws-access-key-id: ${{ secrets.AWS_ACCESS_KEY_ID }}
20 |           aws-secret-access-key: ${{ secrets.AWS_SECRET_ACCESS_KEY }}
21 |           aws-region: us-east-1
22 | 
23 |       - name: Sync files to S3
24 |         uses: jakejarvis/s3-sync-action@v0.3.1
25 |         with:
26 |           args: --delete
27 |         env:
28 |           AWS_S3_BUCKET: warmupreps
29 | 
30 |       - name: Invalidate CloudFront cache
31 |         uses: chetan/invalidate-cloudfront-action@v2
32 |         env:
33 |           DISTRIBUTION: ${{ secrets.CLOUDFRONT_DISTRIBUTION_ID }}
34 |           PATHS: "/*"
35 |           AWS_ACCESS_KEY_ID: ${{ secrets.AWS_ACCESS_KEY_ID }}
36 |           AWS_SECRET_ACCESS_KEY: ${{ secrets.AWS_SECRET_ACCESS_KEY }}
37 | 


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/scripts/jquery.cookie.js:
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 1 | /*!
 2 |  * jQuery Cookie Plugin
 3 |  * https://github.com/carhartl/jquery-cookie
 4 |  *
 5 |  * Copyright 2011, Klaus Hartl
 6 |  * Dual licensed under the MIT or GPL Version 2 licenses.
 7 |  * http://www.opensource.org/licenses/mit-license.php
 8 |  * http://www.opensource.org/licenses/GPL-2.0
 9 |  */
10 | (function($) {
11 |     $.cookie = function(key, value, options) {
12 | 
13 |         // key and at least value given, set cookie...
14 |         if (arguments.length > 1 && (!/Object/.test(Object.prototype.toString.call(value)) || value === null || value === undefined)) {
15 |             options = $.extend({}, options);
16 | 
17 |             if (value === null || value === undefined) {
18 |                 options.expires = -1;
19 |             }
20 | 
21 |             if (typeof options.expires === 'number') {
22 |                 var days = options.expires, t = options.expires = new Date();
23 |                 t.setDate(t.getDate() + days);
24 |             }
25 | 
26 |             value = String(value);
27 | 
28 |             return (document.cookie = [
29 |                 encodeURIComponent(key), '=', options.raw ? value : encodeURIComponent(value),
30 |                 options.expires ? '; expires=' + options.expires.toUTCString() : '', // use expires attribute, max-age is not supported by IE
31 |                 options.path    ? '; path=' + options.path : '',
32 |                 options.domain  ? '; domain=' + options.domain : '',
33 |                 options.secure  ? '; secure' : ''
34 |             ].join(''));
35 |         }
36 | 
37 |         // key and possibly options given, get cookie...
38 |         options = value || {};
39 |         var decode = options.raw ? function(s) { return s; } : decodeURIComponent;
40 | 
41 |         var pairs = document.cookie.split('; ');
42 |         for (var i = 0, pair; pair = pairs[i] && pairs[i].split('='); i++) {
43 |             if (decode(pair[0]) === key) return decode(pair[1] || ''); // IE saves cookies with empty string as "c; ", e.g. without "=" as opposed to EOMB, thus pair[1] may be undefined
44 |         }
45 |         return null;
46 |     };
47 | })(jQuery);
48 | 


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/programs/max_single.json:
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  1 | {
  2 |   "title" : "Max Single",
  3 |   "exercises" : [{
  4 |     "name" : "Squats",
  5 |     "max" : 600,
  6 |     "workouts" : [{
  7 |         "sets" : "1",
  8 |         "reps" : "5",
  9 |         "multiplier" : 0
 10 |       }, {
 11 |         "sets" : "1",
 12 |         "reps" : "5",
 13 |         "multiplier" : 0.4
 14 |       }, {
 15 |         "sets" : "1",
 16 |         "reps" : "5",
 17 |         "multiplier" : 0.6
 18 |       }, {
 19 |         "sets" : "1",
 20 |         "reps" : "3",
 21 |         "multiplier" : 0.7
 22 |       },{
 23 |         "sets" : "1",
 24 |         "reps" : "1",
 25 |         "multiplier" : 0.8
 26 |       },{
 27 |         "sets" : "1",
 28 |         "reps" : "1",
 29 |         "multiplier" : 0.9
 30 |       }, {
 31 |         "sets" : "1",
 32 |         "reps" : "1",
 33 |         "multiplier" : 1.0
 34 |       }]
 35 |     },{
 36 |     "name" : "Bench Press",
 37 |     "max" : 500,
 38 |     "workouts" : [{
 39 |         "sets" : "1",
 40 |         "reps" : "5",
 41 |         "multiplier" : 0
 42 |       }, {
 43 |         "sets" : "1",
 44 |         "reps" : "5",
 45 |         "multiplier" : 0.4
 46 |       }, {
 47 |         "sets" : "1",
 48 |         "reps" : "5",
 49 |         "multiplier" : 0.6
 50 |       }, {
 51 |         "sets" : "1",
 52 |         "reps" : "3",
 53 |         "multiplier" : 0.7
 54 |       },{
 55 |         "sets" : "1",
 56 |         "reps" : "1",
 57 |         "multiplier" : 0.8
 58 |       },{
 59 |         "sets" : "1",
 60 |         "reps" : "1",
 61 |         "multiplier" : 0.9
 62 |       }, {
 63 |         "sets" : "1",
 64 |         "reps" : "1",
 65 |         "multiplier" : 1.0
 66 |       }]
 67 |     },{
 68 |     "name" : "Deadlifts",
 69 |     "max" : 700,
 70 |     "workouts" : [{
 71 |         "sets" : "1",
 72 |         "reps" : "5",
 73 |         "multiplier" : 0
 74 |       }, {
 75 |         "sets" : "1",
 76 |         "reps" : "5",
 77 |         "multiplier" : 0.4
 78 |       }, {
 79 |         "sets" : "1",
 80 |         "reps" : "5",
 81 |         "multiplier" : 0.6
 82 |       }, {
 83 |         "sets" : "1",
 84 |         "reps" : "3",
 85 |         "multiplier" : 0.7
 86 |       },{
 87 |         "sets" : "1",
 88 |         "reps" : "1",
 89 |         "multiplier" : 0.8
 90 |       },{
 91 |         "sets" : "1",
 92 |         "reps" : "1",
 93 |         "multiplier" : 0.9
 94 |       }, {
 95 |         "sets" : "1",
 96 |         "reps" : "1",
 97 |         "multiplier" : 1.0
 98 |       }]
 99 |   }]
100 | }
101 | 


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/README.md:
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 1 | # WarmupReps
 2 | 
 3 | This application is a warmup sets and reps calculator for various
 4 | strength training programs.  You choose your working weight for each 
 5 | exercise in the program and the warmup sets and reps are automatically
 6 | calculated, along with the weights you need to place on the bar.  As 
 7 | you use it, it remembers preferences such as bar size, unit system, 
 8 | and the weights for each exercise when you come back for the next 
 9 | workout.  
10 | 
11 | ## Programs
12 | 
13 | Programs are defined in JSON and placed in the programs folder.  An 
14 | example program:
15 | 
16 |     {
17 |       "title" : "My Program",
18 |       "exercises" : [{
19 |         "name" : "Squats",
20 |         "max" : 500,
21 |         "workouts" : [{
22 |             "sets" : "2",
23 |             "reps" : "5",
24 |             "multiplier" : 0.5
25 |           }, {
26 |             "sets" : "1",
27 |             "reps" : "5",
28 |             "multiplier" : 1.0
29 |           }
30 |         ]
31 |       }]
32 |     }
33 | 
34 | Each exercise is defined with a name, a max weight, and an array of 
35 | workouts that include sets, reps, and the multiplier for the working
36 | weight.  For a more complete example, view starting_strength.json in the
37 | programs folder.
38 | 
39 | ## Contribute
40 | 
41 | * Fork the project.
42 | * Make your feature addition or bug fix.
43 | * Commit.
44 | * Send me a pull request.
45 | 
46 | New programs are welcome in pull requests.  Add them to the programs folder, 
47 | then push them into the programs array after loading it with an Ajax call 
48 | synchronously.  All of the links and pages will be automatically added for the
49 | new program, and no other changes are needed.  
50 | 
51 |     $.ajax({
52 | 	    url: 'programs/new_program.json',
53 | 	    dataType: 'json',
54 | 	    success: function(data) {
55 |             warmupApp.programs.push(data);
56 | 	    },
57 | 	    async: false
58 |     });
59 | 
60 | ## License
61 | 
62 | [GPLv3](http://www.gnu.org/licenses/gpl-3.0.html)
63 | 
64 | This program is free software: you can redistribute it and/or modify
65 | it under the terms of the GNU General Public License as published by
66 | the Free Software Foundation, either version 3 of the License, or
67 | (at your option) any later version.
68 | 
69 | This program is distributed in the hope that it will be useful,
70 | but WITHOUT ANY WARRANTY; without even the implied warranty of
71 | MERCHANTABILITY or FITNESS FOR A PARTICULAR PURPOSE.  See the
72 | GNU General Public License for more details.
73 | 
74 | You should have received a copy of the GNU General Public License
75 | along with this program.  If not, see: http://www.gnu.org/licenses/


--------------------------------------------------------------------------------
/programs/greyskull_lp.json:
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  1 | {
  2 |   "title" : "Greyskull LP",
  3 |   "exercises" : [{
  4 |     "name" : "Squats",
  5 |     "max" : 400,
  6 |     "workouts" : [{
  7 |         "sets" : "2",
  8 |         "reps" : "5",
  9 |         "multiplier" : 0.25
 10 |       },{
 11 |         "sets" : "1",
 12 |         "reps" : "5",
 13 |         "multiplier" : 0.42
 14 |       }, {
 15 |         "sets" : "1",
 16 |         "reps" : "3",
 17 |         "multiplier" : 0.58
 18 |       }, {
 19 |         "sets" : "1",
 20 |         "reps" : "2",
 21 |         "multiplier" : 0.75
 22 |       }, {
 23 |         "sets" : "2",
 24 |         "reps" : "5",
 25 |         "multiplier" : 1
 26 |       },{
 27 |         "sets" : "1",
 28 |         "reps" : "5+",
 29 |         "multiplier" : 1
 30 |       }]
 31 |     },{
 32 |     "name" : "Bench",
 33 |     "max" : 300,
 34 |     "workouts" : [{
 35 |         "sets" : "2",
 36 |         "reps" : "5",
 37 |         "multiplier" : 0.25
 38 |       },{
 39 |         "sets" : "1",
 40 |         "reps" : "5",
 41 |         "multiplier" : 0.42
 42 |       }, {
 43 |         "sets" : "1",
 44 |         "reps" : "3",
 45 |         "multiplier" : 0.58
 46 |       }, {
 47 |         "sets" : "1",
 48 |         "reps" : "2",
 49 |         "multiplier" : 0.75
 50 |       }, {
 51 |         "sets" : "2",
 52 |         "reps" : "5",
 53 |         "multiplier" : 1
 54 |       },{
 55 |         "sets" : "1",
 56 |         "reps" : "5+",
 57 |         "multiplier" : 1
 58 |       }]
 59 |     },{
 60 |     "name" : "Overhead",
 61 |     "max" : 500,
 62 |     "workouts" : [{
 63 |         "sets" : "2",
 64 |         "reps" : "5",
 65 |         "multiplier" : 0.25
 66 |       },{
 67 |         "sets" : "1",
 68 |         "reps" : "5",
 69 |         "multiplier" : 0.42
 70 |       }, {
 71 |         "sets" : "1",
 72 |         "reps" : "3",
 73 |         "multiplier" : 0.58
 74 |       }, {
 75 |         "sets" : "1",
 76 |         "reps" : "2",
 77 |         "multiplier" : 0.75
 78 |       }, {
 79 |         "sets" : "2",
 80 |         "reps" : "5",
 81 |         "multiplier" : 1
 82 |       },{
 83 |         "sets" : "1",
 84 |         "reps" : "5+",
 85 |         "multiplier" : 1
 86 |       }]
 87 |     },{
 88 |     "name" : "Deadlifts",
 89 |     "max" : 500,
 90 |     "workouts" : [{
 91 |         "sets" : "2",
 92 |         "reps" : "5",
 93 |         "multiplier" : 0.25
 94 |       },{
 95 |         "sets" : "1",
 96 |         "reps" : "5",
 97 |         "multiplier" : 0.42
 98 |       }, {
 99 |         "sets" : "1",
100 |         "reps" : "3",
101 |         "multiplier" : 0.58
102 |       }, {
103 |         "sets" : "1",
104 |         "reps" : "2",
105 |         "multiplier" : 0.75
106 |       }, {
107 |         "sets" : "1",
108 |         "reps" : "5+",
109 |         "multiplier" : 1
110 |       }]
111 |   }]
112 | }
113 | 


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/programs/program_2.json:
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  1 | {
  2 |   "title" : "5x5",
  3 |   "exercises" : [{
  4 |     "name" : "Squat",
  5 |     "max" : 600,
  6 |     "workouts" : [{
  7 |         "sets" : "2",
  8 |         "reps" : "5",
  9 |         "multiplier" : 0
 10 |       }, {
 11 |         "sets" : "1",
 12 |         "reps" : "5",
 13 |         "multiplier" : 0.4
 14 |       }, {
 15 |         "sets" : "1",
 16 |         "reps" : "3",
 17 |         "multiplier" : 0.6
 18 |       }, {
 19 |         "sets" : "1",
 20 |         "reps" : "2",
 21 |         "multiplier" : 0.8
 22 |       }, {
 23 |         "sets" : "5",
 24 |         "reps" : "5",
 25 |         "multiplier" : 1.0
 26 |       }]
 27 |     },{
 28 |     "name" : "Bench Press",
 29 |     "max" : 500,
 30 |     "workouts": [{
 31 |         "sets" : "2",
 32 |         "reps" : "5",
 33 |         "multiplier" : 0
 34 |       }, {
 35 |         "sets" : "1",
 36 |         "reps" : "5",
 37 |         "multiplier" : 0.5
 38 |       }, {
 39 |         "sets" : "1",
 40 |         "reps" : "3",
 41 |         "multiplier" : 0.7
 42 |       }, {
 43 |         "sets" : "1",
 44 |         "reps" : "2",
 45 |         "multiplier" : 0.9
 46 |       }, {
 47 |         "sets" : "5",
 48 |         "reps" : "5",
 49 |         "multiplier" : 1.0
 50 |       }]
 51 |     },{
 52 |     "name" : "Deadlift",
 53 |     "max" : 700,
 54 |     "workouts" : [{
 55 |         "sets" : "2",
 56 |         "reps" : "5",
 57 |         "multiplier" : 0.4
 58 |       }, {
 59 |         "sets" : "1",
 60 |         "reps" : "3",
 61 |         "multiplier" : 0.6
 62 |       }, {
 63 |         "sets" : "1",
 64 |         "reps" : "2",
 65 |         "multiplier" : 0.85
 66 |       }, {
 67 |         "sets" : "1",
 68 |         "reps" : "5",
 69 |         "multiplier" : 1.0
 70 |       }]
 71 |     },{
 72 |     "name" : "Overhead Press",
 73 |     "max" : 400, 
 74 |     "workouts" : [{
 75 |         "sets" : "2",
 76 |         "reps" : "5",
 77 |         "multiplier" : 0
 78 |       }, {
 79 |         "sets" : "1",
 80 |         "reps" : "5",
 81 |         "multiplier" : 0.55
 82 |       }, {
 83 |         "sets" : "1",
 84 |         "reps" : "3",
 85 |         "multiplier" : 0.7
 86 |       }, {
 87 |         "sets" : "1",
 88 |         "reps" : "2",
 89 |         "multiplier" : 0.85
 90 |       }, {
 91 |         "sets" : "5",
 92 |         "reps" : "5",
 93 |         "multiplier" : 1.0
 94 |       }]
 95 |     },{
 96 |     "name" : "Barbell Row",
 97 |     "max" : 300,
 98 |     "workouts": [{
 99 |         "sets" : "2",
100 |         "reps" : "5",
101 |         "multiplier" : 0.4
102 |       }, {
103 |         "sets" : "1",
104 |         "reps" : "3",
105 |         "multiplier" : 0.7
106 |       }, {
107 |         "sets" : "1",
108 |         "reps" : "2",
109 |         "multiplier" : 0.9
110 |       }, {
111 |         "sets" : "5",
112 |         "reps" : "5",
113 |         "multiplier" : 1.0
114 |     }]
115 |   }]
116 | }
117 | 


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/programs/starting_strength.json:
--------------------------------------------------------------------------------
  1 | {
  2 |   "title" : "Starting Strength",
  3 |   "exercises" : [{
  4 |     "name" : "Squats",
  5 |     "max" : 600,
  6 |     "workouts" : [{
  7 |         "sets" : "2",
  8 |         "reps" : "5",
  9 |         "multiplier" : 0
 10 |       }, {
 11 |         "sets" : "1",
 12 |         "reps" : "5",
 13 |         "multiplier" : 0.4
 14 |       }, {
 15 |         "sets" : "1",
 16 |         "reps" : "3",
 17 |         "multiplier" : 0.6
 18 |       }, {
 19 |         "sets" : "1",
 20 |         "reps" : "2",
 21 |         "multiplier" : 0.8
 22 |       }, {
 23 |         "sets" : "3",
 24 |         "reps" : "5",
 25 |         "multiplier" : 1.0
 26 |       }]
 27 |     },{
 28 |     "name" : "Bench",
 29 |     "max" : 500,
 30 |     "workouts": [{
 31 |         "sets" : "2",
 32 |         "reps" : "5",
 33 |         "multiplier" : 0
 34 |       }, {
 35 |         "sets" : "1",
 36 |         "reps" : "5",
 37 |         "multiplier" : 0.5
 38 |       }, {
 39 |         "sets" : "1",
 40 |         "reps" : "3",
 41 |         "multiplier" : 0.7
 42 |       }, {
 43 |         "sets" : "1",
 44 |         "reps" : "2",
 45 |         "multiplier" : 0.9
 46 |       }, {
 47 |         "sets" : "3",
 48 |         "reps" : "5",
 49 |         "multiplier" : 1.0
 50 |       }]
 51 |     },{
 52 |     "name" : "Deadlifts",
 53 |     "max" : 700,
 54 |     "workouts" : [{
 55 |         "sets" : "2",
 56 |         "reps" : "5",
 57 |         "multiplier" : 0.4
 58 |       }, {
 59 |         "sets" : "1",
 60 |         "reps" : "3",
 61 |         "multiplier" : 0.6
 62 |       }, {
 63 |         "sets" : "1",
 64 |         "reps" : "2",
 65 |         "multiplier" : 0.85
 66 |       }, {
 67 |         "sets" : "1",
 68 |         "reps" : "5",
 69 |         "multiplier" : 1.0
 70 |       }]
 71 |     },{
 72 |     "name" : "Press",
 73 |     "max" : 400, 
 74 |     "workouts" : [{
 75 |         "sets" : "2",
 76 |         "reps" : "5",
 77 |         "multiplier" : 0
 78 |       }, {
 79 |         "sets" : "1",
 80 |         "reps" : "5",
 81 |         "multiplier" : 0.55
 82 |       }, {
 83 |         "sets" : "1",
 84 |         "reps" : "3",
 85 |         "multiplier" : 0.7
 86 |       }, {
 87 |         "sets" : "1",
 88 |         "reps" : "2",
 89 |         "multiplier" : 0.85
 90 |       }, {
 91 |         "sets" : "3",
 92 |         "reps" : "5",
 93 |         "multiplier" : 1.0
 94 |       }]
 95 |     },{
 96 |     "name" : "Power Cleans",
 97 |     "max" : 500, 
 98 |     "workouts" : [{
 99 |         "sets" : "2",
100 |         "reps" : "5",
101 |         "multiplier" : 0
102 |       }, {
103 |         "sets" : "1",
104 |         "reps" : "5",
105 |         "multiplier" : 0.55
106 |       }, {
107 |         "sets" : "1",
108 |         "reps" : "3",
109 |         "multiplier" : 0.7
110 |       }, {
111 |         "sets" : "1",
112 |         "reps" : "2",
113 |         "multiplier" : 0.85
114 |       }, {
115 |         "sets" : "5",
116 |         "reps" : "3",
117 |         "multiplier" : 1.0
118 |       }]
119 |   },{
120 |     "name" : "Rows",
121 |     "max" : 300,
122 |     "workouts": [{
123 |         "sets" : "2",
124 |         "reps" : "5",
125 |         "multiplier" : 0
126 |       }, {
127 |         "sets" : "1",
128 |         "reps" : "5",
129 |         "multiplier" : 0.5
130 |       }, {
131 |         "sets" : "1",
132 |         "reps" : "3",
133 |         "multiplier" : 0.7
134 |       }, {
135 |         "sets" : "1",
136 |         "reps" : "2",
137 |         "multiplier" : 0.9
138 |       }, {
139 |         "sets" : "3",
140 |         "reps" : "5",
141 |         "multiplier" : 1.0
142 |     }]
143 |   }]
144 | }
145 | 


--------------------------------------------------------------------------------
/index.html:
--------------------------------------------------------------------------------
  1 | <!DOCTYPE html> 
  2 | <html> 
  3 | 
  4 | <head>
  5 | 	<meta charset="utf-8">
  6 | 	<meta name="viewport" content="width=device-width, initial-scale=1"> 
  7 | 	<title>WarmupReps.com</title> 
  8 | 	<link rel="stylesheet" href="https://code.jquery.com/mobile/1.4.5/jquery.mobile-1.4.5.min.css" />
  9 | 	<link rel="apple-touch-icon" href="/images/apple-touch-icon-57x57.png" />
 10 | 	<link rel="apple-touch-icon" sizes="72x72" href="/images/apple-touch-icon-72x72.png" />
 11 | 	<link rel="apple-touch-icon" sizes="114x114" href="/images/apple-touch-icon-114x114.png" />
 12 | 	<meta name="apple-mobile-web-app-capable" content="yes">
 13 | 	<script src="https://code.jquery.com/jquery-1.12.4.min.js"></script>
 14 | 	<script src="scripts/jquery.cookie.js"></script>
 15 | 	<script src="https://code.jquery.com/mobile/1.4.5/jquery.mobile-1.4.5.min.js"></script>
 16 | 
 17 | 	<style type="text/css">
 18 | 		/* issue 1259, pull request https://github.com/jquery/jquery-mobile/pull/2533 */
 19 | 		.ui-footer, .ui-page-fullscreen .ui-header, .ui-page-fullscreen .ui-footer {
 20 | 			box-sizing: border-box; 
 21 | 			-webkit-box-sizing: border-box; 
 22 | 			-moz-box-sizing: border-box;
 23 | 		}
 24 | 	</style>
 25 | 
 26 | 	<script type="text/javascript">
 27 | 	  var _gaq = _gaq || [];
 28 | 	  _gaq.push(['_setAccount', 'UA-2960497-9']);
 29 | 	  _gaq.push(['_trackPageview']);
 30 | 
 31 | 	  (function() {
 32 | 	    var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true;
 33 | 	    ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + '.google-analytics.com/ga.js';
 34 | 	    var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ga, s);
 35 | 	  })();
 36 | 	</script>
 37 | 
 38 | 	<script type="text/javascript">
 39 | 
 40 | 		var warmupApp = {
 41 | 			"metric" : false,
 42 | 			barWeight : function() {
 43 | 				var barType = (localStorage.getItem('bar_type') || '').toLowerCase().trim();
 44 | 
 45 | 				if (barType === 'bar-type-standard')
 46 | 					return warmupApp.metric ? 10 : 20;
 47 | 				else if (barType === 'bar-type-technique')
 48 | 					return warmupApp.metric ?  7.5 : 15;
 49 | 				else if (barType === 'bar-type-womens')
 50 | 					return warmupApp.metric ? 15 : 35;
 51 | 				else
 52 | 					return warmupApp.metric ? 20 : 45;
 53 | 			},
 54 | 			stepSize : function() {
 55 | 				return warmupApp.metric ? 2.5 : 5;
 56 | 			},
 57 | 			weights : function() {
 58 | 				if (warmupApp.metric)
 59 | 					return [20, 15, 10, 5, 2.5, 1.25];
 60 | 				else
 61 | 					return [45, 35, 25, 10, 5, 2.5];
 62 | 			},
 63 | 			"programs" : []
 64 | 		}
 65 | 
 66 | 		$(document).ready(function() {
 67 | 			location.hash = '';
 68 | 
 69 | 			$.ajax({
 70 | 				url: 'programs/starting_strength.json',
 71 | 				dataType: 'json',
 72 | 				success: function(data) {
 73 | 			    warmupApp.programs.push(data);
 74 | 				},
 75 | 				async: false
 76 | 			});
 77 | 
 78 | 			$.ajax({
 79 | 				url: 'programs/program_2.json',
 80 | 				dataType: 'json',
 81 | 				success: function(data) {
 82 | 			    warmupApp.programs.push(data);
 83 | 				},
 84 | 				async: false
 85 | 			});
 86 | 
 87 | 			$.ajax({
 88 | 				url: 'programs/max_single.json',
 89 | 				dataType: 'json',
 90 | 				success: function(data) {
 91 | 			    warmupApp.programs.push(data);
 92 | 				},
 93 | 				async: false
 94 | 			});
 95 | 			
 96 | 			$.ajax({
 97 | 				url: 'programs/greyskull_lp.json',
 98 | 				dataType: 'json',
 99 | 				success: function(data) {
100 | 			    warmupApp.programs.push(data);
101 | 				},
102 | 				async: false
103 | 			});
104 | 
105 | 
106 | 			if (localStorage.getItem("units") == "units-kilograms")
107 | 				warmupApp.metric = true;
108 | 
109 | 			$("input[name='units']").change(function() {
110 | 				localStorage.setItem('units', $(this).attr('id'));
111 | 				warmupApp.metric = !warmupApp.metric;
112 | 				$('input').attr('min', warmupApp.barWeight().toString());
113 | 			
114 | 				$(":input[min]").each(function() {
115 | 					var currentMax = $(this).attr('max');
116 | 
117 | 					if (warmupApp.metric)
118 | 						$(this).attr('max', roundDown(Math.floor(currentMax * 0.45359)));
119 | 					else
120 | 						$(this).attr('max', roundDown(Math.floor(currentMax * 2.20462)));
121 | 				});
122 | 
123 | 				//trigger update for all lists, currently shows lbs until slider is changed
124 | 				$('div').filter(function() {
125 | 					return this.id.match(/-weight-container/);
126 | 				}).trigger('change');
127 | 					
128 | 			});
129 | 
130 | 			$("input[name='bar-type']").change(function() {
131 | 				if (this.tagName === 'INPUT' && this.type === 'radio') {
132 | 					localStorage.setItem('bar_type', this.id);
133 | 					$('input').attr('min', warmupApp.barWeight().toString());
134 | 					$('div').filter(function() {
135 | 						return this.id.match(/-weight-container/);
136 | 					}).trigger('change');
137 | 				}
138 | 			});
139 | 
140 | 			for (i = 0; i < warmupApp.programs.length; i++) {
141 | 				var shortTitle = warmupApp.programs[i].title.toLowerCase().replace(/ /g, '-');
142 | 
143 | 				// generate homepage links
144 | 				$('#programs').append('<p><a href="#' + shortTitle + 
145 | 					'" data-role="button" id="' + shortTitle + 
146 | 					'-link">' + warmupApp.programs[i].title + '</a></p>');
147 | 
148 | 				//generate page for program
149 | 				$('body').append('<div data-role="page" id="' + shortTitle + '"> \
150 | 					<div data-role="header"><h1>WarmupReps.com</h1> \
151 | 					<a href="#main" data-icon="home" data-iconpos="notext" data-direction="reverse">Home</a></div> \
152 | 					<div data-role="content"> \
153 | 					<h2>' + warmupApp.programs[i].title + '</h2> \
154 | 					<p>Choose an exercise from the program.</p> \
155 | 					<h3>Choose an exercise:</h3><div id="' + shortTitle + '-exercises"></div> \
156 | 					<hr /><p><a href="#main" data-direction="reverse" data-role="button">Choose another program</a></p></div> \
157 | 					<div data-role="footer" class="ui-bar" data-theme="d"><h4 style="display: inline-block; margin-left: 0px; margin-right: 10px">Related:</h4> \
158 | 					<a href="#credits" data-rel="dialog" data-transition="slidedown">Credits</a> \
159 | 					<a href="https://github.com/nmunson/warmup-reps" data-role="button" data-inline="true">Github</a> \
160 | 					<a href="https://github.com/nmunson/warmup-reps/issues" data-role="button" data-inline="true">Issues</a></div></div>');
161 | 
162 | 				//add exercises
163 | 				for (j = 0; j < warmupApp.programs[i].exercises.length; j++) {
164 | 					shortExerciseName = warmupApp.programs[i].exercises[j].name.toLowerCase().replace(/ /g, '-');
165 | 					$('#' + shortTitle + '-exercises').append(
166 | 						'<p><a href="#' + shortTitle + "-" + shortExerciseName + '" data-role="button" id="' + 
167 | 						shortExerciseName + '-link">' + warmupApp.programs[i].exercises[j].name + '</a></p>');
168 | 
169 | 					if (localStorage.getItem(shortExerciseName) != undefined && localStorage.getItem(shortExerciseName) != null)
170 | 						var currentWeight = localStorage.getItem(shortExerciseName);
171 | 					else
172 | 						var currentWeight = "100";
173 | 
174 | 					//generate page for each exercise
175 | 					$('body').append('<div data-role="page" id="' + shortTitle + "-" + shortExerciseName + '"> \
176 | 						<div data-role="header"><h1>WarmupReps.com</h1> \
177 | 						<a href="#main" data-icon="home" data-iconpos="notext" data-direction="reverse">Home</a></div> \
178 | 						<div data-role="content"><h2>' + warmupApp.programs[i].exercises[j].name + '</h2> \
179 | 						<p>Choose your working weight.  Your warmup sets will then be calculated as well as the weights you need to put on each bar side.</p>	\
180 | 				   		<div id="' + shortTitle + "-" + shortExerciseName + '-weight-container"><label for="' + shortTitle + "-" + shortExerciseName + '-weight">Weight:</label> \
181 | 				   		<input type="range" name="' + shortTitle + "-" + shortExerciseName + '-weight" id="' + shortTitle + "-" + shortExerciseName + '-weight" value="' + currentWeight + '" min="45" max="' + warmupApp.programs[i].exercises[j].max + '" step="5" />	\
182 | 						</div><ul data-role="listview" data-inset="true" id="' + shortTitle + "-" + shortExerciseName + '-warmup"></ul> \
183 | 						<p><a href="#' + shortTitle + '" data-direction="reverse" data-role="button">Choose another exercise</a></p>	\
184 | 						</div><div data-role="footer" class="ui-bar" data-theme="d"><h4 style="display: inline-block; margin-left: 0px; margin-right: 10px">Related:</h4> \
185 | 						<a href="#credits" data-rel="dialog" data-transition="slidedown">Credits</a> \
186 | 						<a href="https://github.com/nmunson/warmup-reps" data-role="button" data-inline="true">Github</a> \
187 | 						<a href="https://github.com/nmunson/warmup-reps/issues" data-role="button" data-inline="true">Issues</a> \
188 | 						</div></div>');
189 | 
190 | 					$('#' + shortTitle + "-" + shortExerciseName + '-warmup')
191 | 						.data('workouts', warmupApp.programs[i].exercises[j]);
192 | 
193 | 					$(document).on('change', '#' + shortTitle + "-" + shortExerciseName + '-weight', function() {
194 | 						var $ul = $(this).closest('div[id$="-weight-container"]').siblings('ul');
195 | 						updateWorkout($ul, $(this).val());
196 | 					})
197 | 
198 | 					//add each set
199 | 					for (k = 0; k < warmupApp.programs[i].exercises[j].workouts.length; k++) {
200 | 						var workout = warmupApp.programs[i].exercises[j].workouts[k];
201 | 						var setWeight = findWeight(workout, $('#' + shortTitle + '-' + shortExerciseName + '-weight').val());
202 | 
203 | 						$('#' + shortTitle + "-" + shortExerciseName + '-warmup').append('<li>' + 
204 | 							printSet(workout.sets, workout.reps, setWeight) + 
205 | 							' (' + calculateBarbellWeights(setWeight) + ')</li>');
206 | 					}
207 | 				}							
208 | 			}
209 | 
210 | 			initializePreferences();
211 | 
212 | 			$('#main').page("destroy").page();
213 | 
214 | 		});
215 | 
216 | 		function initializePreferences() {
217 | 			if (localStorage.getItem('bar_type') != undefined && localStorage.getItem('bar_type') != null) {
218 | 				$('input[name="bar-type"]').prop("checked", false);
219 | 				try	{
220 | 					$('input[id="' + localStorage.getItem('bar_type') + '"]').prop("checked", true).checkboxradio("refresh");
221 | 				}
222 | 				catch (err) {
223 | 					console.log(err);
224 | 				}
225 | 				$('input').attr('min', warmupApp.barWeight().toString());
226 | 			}
227 | 			else {
228 | 				try {
229 | 					$('input[id="bar-type-olympic"]').prop("checked", true).checkboxradio("refresh");
230 | 				}
231 | 				catch (err) {
232 | 					console.log(err);
233 | 				}
234 | 			}
235 | 			if (localStorage.getItem('units') != undefined && localStorage.getItem('units') != null) {
236 | 				$('input[name="units"]').prop("checked", false);
237 | 				try {
238 | 					$('input[id="' + localStorage.getItem('units') + '"]').prop("checked", true).checkboxradio("refresh");	
239 | 				}
240 | 				catch (err) {
241 | 					console.log(err);
242 | 				}
243 | 				$('input').attr('step', warmupApp.stepSize().toString());
244 | 			}
245 | 			else {
246 | 				try {
247 | 					$('input[id="units-pounds"]').prop("checked", true).checkboxradio("refresh");
248 | 				}
249 | 				catch (err) {
250 | 					console.log(err);
251 | 				}
252 | 			}
253 | 		}
254 | 
255 | 		function updateWorkout(list, weight) {
256 | 			var workouts = [];
257 | 
258 | 			localStorage.setItem(list.data('workouts').name.toLowerCase().replace(/ /g, '-'), weight);
259 | 
260 | 			for (i = 0; i < list.data('workouts').workouts.length; i++) {
261 | 				workouts.push(list.data('workouts').workouts[i]);
262 | 			}
263 | 
264 | 			list.empty();
265 | 
266 | 			for (i = 0; i < workouts.length; i++) {
267 | 				var workout = workouts[i];
268 | 				var setWeight = findWeight(workout, weight);
269 | 
270 | 				list.append('<li>' + 
271 | 					printSet(workout.sets, workout.reps, setWeight) + 
272 | 					' (' + calculateBarbellWeights(setWeight) + ')</li>');
273 | 			}
274 | 			
275 | 			try
276 | 			{
277 | 				list.listview('refresh');
278 | 			}
279 | 			catch(err)
280 | 			{
281 | 				// can't refresh view if not initialized already, that is fine.
282 | 				console.log(err);
283 | 			}
284 | 		}
285 | 
286 | 		function calculateBarbellWeights(weight) {
287 | 			weight = Number(weight); // Ensure weight is a number
288 | 			weight -= warmupApp.barWeight();
289 | 
290 | 			if (weight === 0)
291 | 				return "Bar";
292 | 
293 | 			weight /= 2;
294 | 
295 | 			var weight_45 = 0;
296 | 			var weight_35 = 0;
297 | 			var weight_25 = 0;
298 | 			var weight_10 = 0;
299 | 			var weight_5 = 0;
300 | 			var weight_2half = 0;
301 | 
302 | 			while (weight > 0) {
303 | 				if (weight >= warmupApp.weights()[0]) {
304 | 					weight_45 += 1;
305 | 					weight -= warmupApp.weights()[0];
306 | 					continue;
307 | 				}
308 | 				else if (weight >= warmupApp.weights()[1]) {
309 | 					weight_35 += 1;
310 | 					weight -= warmupApp.weights()[1];
311 | 					continue;					
312 | 				}
313 | 				else if (weight >= warmupApp.weights()[2]) {
314 | 					weight_25 += 1;
315 | 					weight -= warmupApp.weights()[2];
316 | 					continue;					
317 | 				}
318 | 				else if (weight >= warmupApp.weights()[3]) {
319 | 					weight_10 += 1;
320 | 					weight -= warmupApp.weights()[3];
321 | 					continue;					
322 | 				}
323 | 				else if (weight >= warmupApp.weights()[4]) {
324 | 					weight_5 += 1;
325 | 					weight -= warmupApp.weights()[4];
326 | 					continue;					
327 | 				}
328 | 				else {
329 | 					weight_2half += 1;
330 | 					weight -= warmupApp.weights()[5];
331 | 					continue;					
332 | 				}				
333 | 			}
334 | 
335 | 			var result = "";
336 | 
337 | 			if (weight_45 != 0) 
338 | 				result += printWeightCountSubstring(weight_45, warmupApp.weights()[0].toString());
339 | 			if (weight_35 != 0)
340 | 				result += printWeightCountSubstring(weight_35, warmupApp.weights()[1].toString());
341 | 			if (weight_25 != 0)
342 | 				result += printWeightCountSubstring(weight_25, warmupApp.weights()[2].toString());
343 | 			if (weight_10 != 0)
344 | 				result += printWeightCountSubstring(weight_10, warmupApp.weights()[3].toString());
345 | 			if (weight_5 != 0) 
346 | 				result += printWeightCountSubstring(weight_5, warmupApp.weights()[4].toString());
347 | 			if (weight_2half != 0)
348 | 				result += printWeightCountSubstring(weight_2half, warmupApp.weights()[5].toString());
349 | 
350 | 			return $.trim(result);
351 | 		}
352 | 
353 | 		function printWeightCountSubstring(weight, text) {
354 | 			if (weight > 1)
355 | 				return weight + "x" + text + " ";
356 | 			else
357 | 				return text + " ";
358 | 		}
359 | 
360 | 		function findWeight(exercise, weight) {
361 | 			if (exercise.multiplier != undefined)
362 | 				return roundDown(exercise.multiplier * weight);
363 | 			else
364 | 				return exercise.weight;
365 | 		}
366 | 		
367 | 		function printSet(sets, reps, weight) {
368 | 			var output = sets + "x" + reps + " " + weight;
369 | 			if (warmupApp.metric)
370 | 				return output + " kgs"
371 | 			else 
372 | 				return output + " lbs"
373 | 		}
374 | 
375 | 		function roundDown(num) {
376 | 			if (num - (num % warmupApp.stepSize()) < warmupApp.barWeight())
377 | 				return warmupApp.barWeight();
378 | 			else
379 | 				return num - (num % warmupApp.stepSize());
380 | 		}		
381 | 
382 | 	</script>
383 | </head> 
384 | 
385 | 	
386 | <body> 
387 | 
388 | 
389 | <div data-role="page" id="main">
390 | 
391 | 	<div data-role="header">
392 | 		<h1>WarmupReps.com</h1>
393 | 	</div>
394 | 
395 | 	<div data-role="content" >	
396 | 		<h2>Getting Started</h2>
397 | 
398 | 		<p>Choose a program, exercise, and then set your target weight.  Your warmup sets will then be automatically
399 | 		calculated.</p>	
400 | 
401 | 		<h3>Choose a program:</h3>
402 | 		<div id="programs">
403 | 		</div>
404 | 
405 | 		<hr />
406 | 		
407 | 		<h3>Settings</h3>
408 | 		<div data-role="collapsible" data-content-theme="c">
409 | 	    <h3>Configure units and bar type</h3>
410 | 		  	<fieldset data-role="controlgroup" data-type="horizontal" >
411 | 		  	<legend>Unit system:</legend>
412 | 	     	<input type="radio" name="units" id="units-pounds" value="lbs" />
413 | 	     	<label for="units-pounds">Pounds</label>
414 | 
415 | 	     	<input type="radio" name="units" id="units-kilograms" value="kgs"  />
416 | 	     	<label for="units-kilograms">Kilograms</label>
417 | 	    </fieldset>
418 | 	    <fieldset data-role="controlgroup" data-type="horizontal" >
419 | 			<legend>Bar type (in lbs):</legend>
420 | 	     	<input type="radio" name="bar-type" id="bar-type-olympic" value="45" />
421 | 	     	<label for="bar-type-olympic">Olympic (45)</label>
422 | 	     	
423 | 	     	<input type="radio" name="bar-type" id="bar-type-womens" value="35"  />
424 | 	     	<label for="bar-type-womens">Womens (35)</label>
425 | 
426 | 	     	<input type="radio" name="bar-type" id="bar-type-standard" value="20"  />
427 | 	     	<label for="bar-type-standard">Standard (20)</label>
428 | 
429 | 	     	<input type="radio" name="bar-type" id="bar-type-technique" value="15"  />
430 | 	     	<label for="bar-type-technique">Technique (15)</label>
431 | 
432 | 			</fieldset>
433 | 		</div>
434 | 
435 | 	</div>
436 | 	<div data-role="footer" class="ui-bar" data-theme="d">
437 | 		<h4 style="display: inline-block; margin-left: 0px; margin-right: 10px">Related:</h4>
438 | 		<a href="#credits" data-rel="dialog" data-transition="slidedown">Credits</a>
439 | 		<a href="https://github.com/nmunson/warmup-reps" data-role="button" data-inline="true">Github</a>
440 | 		<a href="https://github.com/nmunson/warmup-reps/issues" data-role="button" data-inline="true">Issues</a>
441 | 	</div>
442 | </div>
443 | 
444 | <div data-role="page" id="credits">
445 | 	<div data-role="header">
446 | 		<h1 data>Credits</h1>
447 | 	</div>
448 | 	<div data-role="content">
449 | 		<p>Written and maintained by nmunson &copy; 2025.<p>
450 | 		<p>"Weight Lifting" symbol by Scott Lewis, from thenounproject.com collection.</p>
451 | 		<a data-rel="back" data-role="button">Close</a>
452 | 	</div>
453 | </div>
454 | 
455 | </body>
456 | </html>
457 | 


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