870 lines
19 KiB
Plaintext
870 lines
19 KiB
Plaintext
|
{
|
||
|
|
"Lifts": [
|
||
|
|
{
|
||
|
|
"Name": "Squat",
|
||
|
|
"Max": 200,
|
||
|
|
"Increment": 5,
|
||
|
|
"IncrementPercent": false,
|
||
|
|
"Bar": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Name": "Deadlift",
|
||
|
|
"Max": 250,
|
||
|
|
"Increment": 5,
|
||
|
|
"IncrementPercent": false,
|
||
|
|
"Bar": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Name": "Bench",
|
||
|
|
"Max": 120,
|
||
|
|
"Increment": 2.5,
|
||
|
|
"IncrementPercent": false,
|
||
|
|
"Bar": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Name": "Press",
|
||
|
|
"Max": 90,
|
||
|
|
"Increment": 2.5,
|
||
|
|
"IncrementPercent": false,
|
||
|
|
"Bar": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Plates": null,
|
||
|
|
"SetTemplates": [
|
||
|
|
{
|
||
|
|
"Name": "warmup",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 5,
|
||
|
|
"Percentage": 40,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 5,
|
||
|
|
"Percentage": 50,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 3,
|
||
|
|
"Percentage": 60,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Name": "fiveRep",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "warmup",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 5,
|
||
|
|
"Percentage": 65,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 5,
|
||
|
|
"Percentage": 75,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 5,
|
||
|
|
"Percentage": 85,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 10,
|
||
|
|
"Percentage": 50,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 5,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Name": "threeRep",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "warmup",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 3,
|
||
|
|
"Percentage": 70,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 3,
|
||
|
|
"Percentage": 80,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 3,
|
||
|
|
"Percentage": 90,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 10,
|
||
|
|
"Percentage": 50,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 5,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Name": "oneRep",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "warmup",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 5,
|
||
|
|
"Percentage": 75,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 3,
|
||
|
|
"Percentage": 85,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 1,
|
||
|
|
"Percentage": 95,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 10,
|
||
|
|
"Percentage": 50,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 5,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Name": "deload",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 5,
|
||
|
|
"Percentage": 40,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 2,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 5,
|
||
|
|
"Percentage": 50,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 2,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 3,
|
||
|
|
"Percentage": 60,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 2,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
]
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"TrainingDays": [
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Press",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "fiveRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 chin-ups"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Deadlift",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "fiveRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 15 hanging leg raises"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Bench",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "fiveRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 dumbbell rows"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Squat",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "fiveRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 leg curls"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Press",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "threeRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 chin-ups"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Deadlift",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "threeRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 15 hanging leg raises"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Bench",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "threeRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 dumbbell rows"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Squat",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "threeRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 leg curls"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Press",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "oneRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 chin-ups"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Deadlift",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "oneRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 15 hanging leg raises"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Bench",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "oneRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 dumbbell rows"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Squat",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "oneRep",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 leg curls"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Press",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "deload",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": true,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 chin-ups"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Deadlift",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "deload",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": true,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 15 hanging leg raises"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Bench",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "deload",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": true,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 dumbbell rows"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "Squat",
|
||
|
|
"Items": [
|
||
|
|
{
|
||
|
|
"Set": {
|
||
|
|
"Reps": 0,
|
||
|
|
"Percentage": 0,
|
||
|
|
"PlusWeight": 0,
|
||
|
|
"Amount": 0,
|
||
|
|
"Notice": ""
|
||
|
|
},
|
||
|
|
"ReferenceName": "deload",
|
||
|
|
"Amount": 0
|
||
|
|
}
|
||
|
|
],
|
||
|
|
"Increase": true,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": ""
|
||
|
|
},
|
||
|
|
{
|
||
|
|
"LiftSchedule": {
|
||
|
|
"LiftName": "",
|
||
|
|
"Items": null,
|
||
|
|
"Increase": false,
|
||
|
|
"IncreaseAmount": 0,
|
||
|
|
"IncreasePercent": false
|
||
|
|
},
|
||
|
|
"Raw": "5 sets of 10 leg curls"
|
||
|
|
}
|
||
|
|
]
|
||
|
|
}
|
||
|
|
]
|
||
|
|
}
|