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class WarmUp
attr_reader :exercise, :sets, :target_weight
def initialize(exercise, target_weight)
@sets = []
@exercise = exercise
@target_weight = target_weight
case exercise.name
when "Deadlift"
dead_lift_warmup
when "Barbell Row"
barbell_row_warmup
else
default_warmup
end
end
private
def add_set(weight, repetitions)
@sets << WarmUpSet.new(
exercise: exercise,
target_weight: weight,
target_repetitions: repetitions,
)
self
end
def dead_lift_warmup
return self if target_weight < 155.0
return add_set(135.0, 5) if target_weight < 175.0
add_set(135.0, 5)
return add_set(165.0, 5) if target_weight < 200.0
return add_set(175.0, 5) if target_weight < 220.0
return add_set(185.0, 5) if target_weight < 225.0
add_set(185.0, 5)
return add_set(205.0, 5) if target_weight < 240.0
return add_set(215.0, 5) if target_weight < 250.0
return add_set(225.0, 5) if target_weight < 270.0
add_set(225.0, 5)
return add_set(245.0, 5) if target_weight < 275.0
return add_set(255.0, 5) if target_weight < 290.0
return add_set(265.0, 5) if target_weight < 301.0
add_set(265.0, 3)
return add_set(285.0, 1) if target_weight < 320.0
return add_set(295.0, 1) if target_weight < 330.0
return add_set(305.0, 1) if target_weight < 340.0
return add_set(315.0, 1) if target_weight < 350.0
add_set(315.0, 3)
return add_set(335.0, 1) if target_weight < 360.0
return add_set(340.0, 1) if target_weight < 370.0
return add_set(345.0, 1) if target_weight < 380.0
return add_set(350.0, 1) if target_weight < 390.0
return add_set(355.0, 1) if target_weight < 395.0
return add_set(360.0, 1) if target_weight < 400.0
add_set(365.0, 1)
end
def barbell_row_warmup
return self if target_weight < 105.0 || target_weight < 65.0
return add_set(95.0, 5) if target_weight < 145.0
return add_set(115.0, 5) if target_weight < 160.0
return add_set(65.0, 3) if target_weight < 105.0
return add_set(75.0, 3) if target_weight < 125.0
return add_set(85.0, 3) if target_weight < 135.0
return add_set(135.0, 3) if target_weight < 185.0
add_set(135.0, 5)
return add_set(165.0, 3) if target_weight < 200.0
return add_set(175.0, 3) if target_weight < 220.0
return add_set(185.0, 3) if target_weight < 225.0
add_set(185.0, 5)
return add_set(205.0, 2) if target_weight < 240.0
return add_set(215.0, 2) if target_weight < 250.0
return add_set(225.0, 2) if target_weight < 270.0
add_set(225.0, 5)
return add_set(245.0, 1) if target_weight < 275.0
return add_set(255.0, 1) if target_weight < 290.0
return add_set(265.0, 1) if target_weight < 301.0
add_set(265.0, 3)
return add_set(285.0, 1) if target_weight < 320.0
return add_set(295.0, 1) if target_weight < 330.0
return add_set(305.0, 1) if target_weight < 340.0
return add_set(315.0, 1) if target_weight < 350.0
add_set(315.0, 3)
return add_set(330.0, 1) if target_weight < 355.0
return add_set(340.0, 1) if target_weight < 370.0
return add_set(345.0, 1) if target_weight < 380.0
return add_set(350.0, 1) if target_weight < 390.0
return add_set(355.0, 1) if target_weight < 395.0
return add_set(360.0, 1) if target_weight < 400.0
add_set(365.0, 1)
end
def default_warmup
return self if target_weight < 65.0
add_set(45.0, 5)
add_set(45.0, 5)
return self if target_weight < 95.0
return add_set(65.0, 3) if target_weight < 105.0
return add_set(75.0, 3) if target_weight < 125.0
return add_set(85.0, 3) if target_weight < 135.0
add_set(95.0, 5)
return add_set(115.0, 3) if target_weight < 150.0
return add_set(125.0, 3) if target_weight < 160.0
return add_set(135.0, 3) if target_weight < 185.0
return add_set(135.0, 3) if target_weight < 185.0
add_set(135.0, 5)
return add_set(165.0, 3) if target_weight < 200.0
return add_set(175.0, 3) if target_weight < 220.0
return add_set(185.0, 3) if target_weight < 225.0
add_set(185.0, target_weight < 305.0 ? 3 : 5)
return add_set(205.0, 2) if target_weight < 240.0
return add_set(215.0, 2) if target_weight < 250.0
return add_set(225.0, 2) if target_weight < 270.0
add_set(225.0, target_weight < 305.0 ? 2 : 3)
return add_set(245.0, 1) if target_weight < 275.0
return add_set(255.0, 1) if target_weight < 290.0
return add_set(265.0, 1) if target_weight < 301.0
if target_weight < 305.0
add_set(265.0, 1)
elsif target_weight < 350.0
add_set(265.0, 2)
else
add_set(265.0, 3)
end
return add_set(285.0, 1) if target_weight < 320.0
return add_set(295.0, 1) if target_weight < 330.0
return add_set(305.0, 1) if target_weight < 340.0
return add_set(315.0, 1) if target_weight < 350.0
add_set(315.0, 2)
return add_set(330.0, 1) if target_weight < 355.0
return add_set(340.0, 1) if target_weight < 370.0
return add_set(345.0, 1) if target_weight < 380.0
return add_set(350.0, 1) if target_weight < 390.0
return add_set(355.0, 1) if target_weight < 395.0
return add_set(360.0, 1) if target_weight < 400.0
add_set(365.0, 1)
end
end
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