[{"_1":2,"_3":-5,"_4":-5},"loaderData",{"_5":6,"_7":8},"actionData","errors","root",{"_100":101,"_102":103},"routes/embed.x.$handle.$name.$",{"_9":10,"_11":12,"_13":14,"_15":16,"_17":18,"_19":20,"_21":-5},"handle","val19","name","exercises","path","main.ts","project",{"_22":45,"_11":12,"_33":46,"_47":-5,"_48":42,"_49":50,"_51":50,"_52":53,"_54":-5,"_55":56,"_57":-5,"_58":42,"_59":-5,"_60":-5,"_61":62,"_63":64,"_65":-5,"_66":-5,"_67":-5,"_68":-5,"_69":70,"_71":70,"_72":73,"_74":73,"_75":73,"_76":70,"_77":70,"_78":79,"_80":81,"_82":83,"_84":42},"file",{"_22":23,"_11":14,"_24":25,"_26":-5,"_27":28,"_29":30,"_31":32,"_33":34,"_35":36,"_37":38,"_39":40,"_41":42,"_43":-5,"_13":44},"permalink","https://www.val.town/x/val19/exercises/code/main.ts","extension","id","7b1e44a1-8e56-495f-b630-38ae31e59d1e","fileId","a773f198-b075-11f1-a891-1607ee4eb77e","parentId","branchId","f22d8f34-4f98-4837-a1bb-3223f53a4df5","branchVersion",3,"latest",true,"createdAt",["D",1789415607895],"version",2,"fileType","interval","content","import { email } from \"https://esm.town/v/std/email\";\n\ntype Workout = {\n gym: string;\n [bodyPart: string]: string[] | string;\n};\n\nconst workouts: Record = {\n Monday: {\n gym: \"Push\",\n\n Calves: [\n \"Calf stretches: bent knee\",\n \"Calf stretches: straight knee\",\n \"Calf stretches: stairs\",\n \"Calf raises\",\n \"Seated calf raise\",\n \"Reverse calf raise / reverse sled pull (if going to the gym)\",\n ],\n\n Glutes: [\n \"Single-leg hip thrusts\",\n \"Clamshells\",\n ],\n },\n\n Tuesday: {\n gym: \"Pull\",\n\n Foot: [\n \"Seated calf inversion with band\",\n \"Seated / side band eversion\",\n \"Toe curl / towel grab\",\n \"Ankle alphabet / circles\",\n ],\n\n Forearms: [\n \"Downward curl DB\",\n \"Upward curl DB\",\n ],\n\n Hamstrings: [\n \"RDLs\",\n ],\n },\n\n Wednesday: {\n gym: \"Core\",\n\n Calves: [\n \"Calf stretches: bent knee\",\n \"Calf stretches: straight knee\",\n \"Calf stretches: stairs\",\n \"Calf raises\",\n \"Seated calf raise\",\n \"Reverse calf raise / reverse sled pull (if going to the gym)\",\n ],\n\n Glutes: [\n \"Single-leg hip thrusts\",\n \"Clamshells\",\n ],\n\n Quads: [\n \"Front squat\",\n \"Heel-elevated bodyweight squat\",\n \"Wide-stance squats\",\n ],\n },\n\n Thursday: {\n gym: \"Push\",\n\n Foot: [\n \"Seated calf inversion with band\",\n \"Seated / side band eversion\",\n \"Toe curl / towel grab\",\n \"Ankle alphabet / circles\",\n ],\n\n Hamstrings: [\n \"RDLs\",\n ],\n },\n\n Friday: {\n gym: \"Pull\",\n\n Calves: [\n \"Calf stretches: bent knee\",\n \"Calf stretches: straight knee\",\n \"Calf stretches: stairs\",\n \"Calf raises\",\n \"Seated calf raise\",\n \"Reverse calf raise / reverse sled pull (if going to the gym)\",\n ],\n\n Glutes: [\n \"Single-leg hip thrusts\",\n \"Clamshells\",\n ],\n\n Forearms: [\n \"Downward curl DB\",\n \"Upward curl DB\",\n ],\n },\n\n Saturday: {\n gym: \"Core\",\n\n Foot: [\n \"Seated calf inversion with band\",\n \"Seated / side band eversion\",\n \"Toe curl / towel grab\",\n \"Ankle alphabet / circles\",\n ],\n },\n\n Sunday: {\n gym: \"Legs\",\n // Add your Sunday exercises here.\n // Example:\n // Quads: [\"Reverse Nordic\", \"Poliquin step-down\"],\n // Hamstrings: [\"Nordic curl\"],\n // Glutes: [\"Bulgarian split squat\"],\n },\n};\n\n// ---------------------------------------------------------\n// Helper functions\n// ---------------------------------------------------------\n\nfunction getDayName(date: Date): string {\n return date.toLocaleDateString(\"en-GB\", {\n weekday: \"long\",\n timeZone: \"Europe/London\",\n });\n}\n\nfunction getDateString(date: Date): string {\n return date.toLocaleDateString(\"en-GB\", {\n day: \"numeric\",\n month: \"long\",\n year: \"numeric\",\n timeZone: \"Europe/London\",\n });\n}\n\nfunction getWorkoutHtml(\n dayName: string,\n date: Date,\n): string {\n const workout = workouts[dayName];\n\n if (!workout) {\n return `\n

${dayName}

No workout scheduled.

\n `;\n }\n\n let html = `\n

${dayName} — ${workout.gym}

\n `;\n\n for (const [bodyPart, exercises] of Object.entries(workout)) {\n if (bodyPart === \"gym\") continue;\n\n const exerciseList = exercises as string[];\n\n if (exerciseList.length === 0) continue;\n\n html += `\n

${bodyPart}

${exercise}

\n `;\n }\n\n return html;\n}\n\n// ---------------------------------------------------------\n// Get today + tomorrow\n// ---------------------------------------------------------\n\nconst now = new Date();\n\nconst tomorrow = new Date(now);\ntomorrow.setDate(tomorrow.getDate() + 1);\n\nconst todayName = getDayName(now);\nconst tomorrowName = getDayName(tomorrow);\n\nconst todayWorkout = workouts[todayName];\nconst tomorrowWorkout = workouts[tomorrowName];\n\n// ---------------------------------------------------------\n// Build email\n// ---------------------------------------------------------\n\nconst todayHtml = getWorkoutHtml(todayName, now);\nconst tomorrowHtml = getWorkoutHtml(tomorrowName, tomorrow);\n\nconst todayGym = todayWorkout?.gym ?? \"Rest\";\nconst tomorrowGym = tomorrowWorkout?.gym ?? \"Rest\";\n\nconst html = `\n\n\n\n \n\n\n\n\n

🏋️ Your Workout

\n\n

\n ${getDateString(now)}\n

\n\n

\n\n ${todayHtml}\n\n

\n\n

Tomorrow

\n\n

\n ${getDateString(tomorrow)}\n

\n\n ${tomorrowHtml}\n\n

\n\n

\n Today: ${todayName} — ${todayGym}
\n Tomorrow: ${tomorrowName} — ${tomorrowGym}\n

\n\n\n\n`;\n\n// ---------------------------------------------------------\n// Send email\n// ---------------------------------------------------------\n\nawait email({\n subject: `🏋️ ${todayName} — ${todayGym}`,\n html,\n});","deleted",false,"label",[14],"6a7918a3-2082-4963-a35b-2c18b2f197e2",["D",1789415479194],"deletedAt","legacyEnvVars","privacy","public","httpPrivacy","description","","imageUrl","userId","68af134f-8564-435e-a871-c3b3c357fe36","pinnedFileId","pinPreview","pinMigrated","screenshotVersion","likeCount",0,"orgId","019e385d-ac04-763c-adc3-02dbb00a9f56","tursoName","tursoHostname","tursoMeasuredAt","pinned","userPerm","r","valPerm","blobPerm","rw","emailPerm","sqlitePerm","projectPerm","telemetryPerm","user",{"_9":10,"_99":53},"org",{"_9":10,"_94":53,"_95":53,"_55":56,"_96":97,"_98":42},"branch",{"_35":30,"_11":85,"_22":28,"_86":45,"_87":-5,"_88":-5,"_89":-5,"_90":-5,"_91":-5,"_92":12,"_93":10},"isOwned","main","projectId","forkedBranchId","forkedBranchVersion","forkedProjectPrivacy","forkedProjectId","forkedProjectOrgId","projectName","userHandle","displayName","avatar","tier","free","canRestrictVals","profileImageUrl","ctx",{"_78":-5,"_133":134,"_135":136,"_137":138,"_139":42,"_140":42,"_141":42,"_142":32,"_143":-5,"_144":-7,"_145":-7,"_146":62,"_147":42,"_148":42,"_149":-5,"_150":42,"_151":42,"_152":42,"_153":-5},"ENV",{"_104":105,"_106":107,"_108":85,"_109":110,"_111":112,"_113":114,"_115":116,"_117":118,"_119":120,"_121":122,"_123":124,"_125":126,"_127":128,"_129":130,"_131":132},"REACT_APP_SENTRY_DSN","https://586020d86f05489db63a554690acf1e9@o1398359.ingest.sentry.io/6724499","RENDER_GIT_COMMIT","e87eb04e707cf64e7e532c8e8ec395f209e17f15","RENDER_GIT_BRANCH","POSTHOG_API_TOKEN","phc_nmoyuAkStEZuUp69rYlg1DZgrIt19Gx0Y4Hwf8tGgJP","POSTHOG_API_HOST","https://wart.val.town","WEB_API_TEMPLATE","https://{val}.web.val.run","APP_URL","https://www.val.town","MODULE_URL","https://esm.town","VANITY_WEB_API_TEMPLATE","https://{label}.val.run/","DENOLS_URL","https://lsp.val.town","NODE_ENV","production","CLOUDFLARE_TURNSTILE_SITE_KEY","0x4AAAAAACtaIZJH7s9rBMZ6","GOOGLE_CLIENT_ID","875989696899-jtsqkhlbdv5jrlsk8631p7ipjg3c6o62.apps.googleusercontent.com","STRIPE_PUBLISHABLE_KEY","pk_live_51N2zvWEpZTTLipIkVEwXrUG9AT0yeOOEYxszarZT1jpsZV58Ly6wlg3SltZpHN26CUalOBmUSY7adQRQiSkCZz2500qSXNkf8Y","API_URL","https://api.val.town","orgs",[],"preferencesKeybindings","default","preferencesTheme","light","preferencesFixers","preferencesCopilot","preferencesSelectionAi","preferencesCloseBrackets","preferencesChatPanelState","preferencesDprint","preferencesDenofmt","notificationCount","flagDenols","isBusinessOrgMember","businessOrgHandle","isBusinessOrgAdmin","isHigherTownieTier","navCollapsed","currentOrgId"]