What Am I Lifting Today?<\/title>\n <style>\n body {\n background-color: #121212;\n font-family: 'Helvetica Neue', sans-serif;\n color: #f0f0f0;\n text-align: center;\n padding: 20px;\n }\n #wheelContainer {\n position: relative;\n width: 100%;\n max-width: 400px;\n margin: 40px auto;\n }\n canvas {\n width: 100%;\n height: auto;\n max-width: 400px;\n display: block;\n margin: 0 auto;\n }\n #arrow {\n position: absolute;\n top: -28px;\n left: 50%;\n transform: translateX(-50%);\n width: 0;\n height: 0;\n border-left: 15px solid transparent;\n border-right: 15px solid transparent;\n border-bottom: 30px solid #fff;\n z-index: 10;\n }\n #result {\n margin-top: 30px;\n font-size: 18px;\n color: #f0f0f0;\n text-align: left;\n max-width: 500px;\n margin-left: auto;\n margin-right: auto;\n background-color: #1e1e1e;\n padding: 20px;\n border-radius: 6px;\n white-space: pre-wrap;\n }\n #resources {\n margin-top: 60px;\n text-align: left;\n max-width: 600px;\n margin-left: auto;\n margin-right: auto;\n font-size: 14px;\n line-height: 1.6;\n }\n #resources a {\n color: #fff;\n text-decoration: underline;\n }\n #centerBtn {\n position: absolute;\n top: 50%;\n left: 50%;\n transform: translate(-50%, -50%);\n background: white;\n color: black;\n border: none;\n border-radius: 50%;\n width: 90px;\n height: 90px;\n font-weight: bold;\n font-size: 18px;\n cursor: pointer;\n z-index: 5;\n box-shadow: 0 2px 5px rgba(0,0,0,0.4);\n }\n #centerBtn.disabled {\n background: #888;\n color: #333;\n cursor: not-allowed;\n }\n <\/style>\n<\/head>\n<body>\n <h1 style=\"font-weight: 700; font-size: 32px;\">What Am I Lifting Today?<\/h1>\n <p style=\"opacity: 0.8; font-size: 14px;\">Don’t think. Spin the wheel. Do the workout. Go.<\/p>\n\n <div id=\"wheelContainer\">\n <div id=\"arrow\"><\/div>\n <canvas id=\"wheelCanvas\" width=\"400\" height=\"400\"><\/canvas>\n <button id=\"centerBtn\">SPIN<\/button>\n <\/div>\n\n <div id=\"result\"><\/div>\n\n <div id=\"resources\">\n <h2 style=\"font-weight: 600;\">Resources<\/h2>\n <ul>\n <li><a href=\"https:\/\/www.precisionnutrition.com\/macronutrients-guide\" target=\"_blank\">Understanding Macros \u2013 Precision Nutrition<\/a><\/li>\n <li><a href=\"https:\/\/www.youtube.com\/c\/jeffnippard\" target=\"_blank\">Jeff Nippard (Form + Science)<\/a><\/li>\n <li><a href=\"https:\/\/www.reddit.com\/r\/Fitness\/wiki\/routines\" target=\"_blank\">Training Program Directory \u2013 Reddit<\/a><\/li>\n <li><a href=\"https:\/\/hybridperformancemethod.com\/\" target=\"_blank\">Hybrid Performance Method<\/a><\/li>\n <li><a href=\"https:\/\/www.instagram.com\/cbum\/\" target=\"_blank\">CBum<\/a>, <a href=\"https:\/\/www.instagram.com\/sam.sulek\/\" target=\"_blank\">Sam Sulek<\/a>, <a href=\"https:\/\/www.youtube.com\/@RonnieColeman8\" target=\"_blank\">Ronnie Coleman<\/a><\/li>\n <\/ul>\n <p style=\"opacity: 0.7;\">Interested in sponsoring? Want your plan featured here? Reach out.<\/p>\n <\/div>\n\n <audio id=\"tick\" src=\"https:\/\/cdn.jsdelivr.net\/gh\/free-loops\/sfx-library\/sfx\/tick.wav\" preload=\"auto\"><\/audio>\n\n <script>\n const canvas = document.getElementById('wheelCanvas');\n const ctx = canvas.getContext('2d');\n const tick = document.getElementById('tick');\n const spinBtn = document.getElementById('centerBtn');\n const result = document.getElementById('result');\n\n const workouts = [\n { title: \"CBum Chest Day\", workout: \"Bench Press 4x8\\nIncline DB Press 3x10\\nMachine Fly 3x12\", tip: \"Control the weight. Contract on every rep.\" },\n { title: \"Sam Sulek Arms\", workout: \"Barbell Curl 4x10\\nTricep Pushdown 3x12\\nHammer Curl 3x12\\nSkullcrushers 3x10\", tip: \"Focus. Zero distractions.\" },\n { title: \"Ronnie Leg Day\", workout: \"Squats 4x8\\nLeg Press 4x15\\nWalking Lunges 3x20 steps\\nCalf Raises 4x20\", tip: \"Lightweight baby.\" },\n { title: \"Run Outside\", workout: \"Run 1 mile \u2014 no music.\", tip: \"Let discomfort sharpen you.\" },\n { title: \"Incline Walk w\/ Vest\", workout: \"Incline treadmill, 15 minutes, weighted vest.\", tip: \"Stay consistent. Stay moving.\" },\n { title: \"Push Day\", workout: \"Bench Press 4x6\\nOverhead Press 3x8\\nDips 3x15\\nLateral Raises 3x20\", tip: \"Explode up. Control down.\" },\n { title: \"Pull Day\", workout: \"Deadlift 3x5\\nPull-Ups 4xMax\\nBarbell Row 3x10\\nFace Pulls 3x20\", tip: \"Strong pulls = big gains.\" },\n { title: \"45-Minute Walk\", workout: \"Walk outside. No phone. Just you.\", tip: \"Movement is therapy.\" }\n ];\n\n const slices = workouts.length;\n const arc = (2 * Math.PI) \/ slices;\n let spinning = false;\n let rotation = 0;\n\n function drawWheel(rot = 0) {\n ctx.clearRect(0, 0, canvas.width, canvas.height);\n const colors = ['#4caf50', '#f44336', '#2196f3', '#ffeb3b'];\n\n for (let i = 0; i < slices; i++) {\n const start = rot + i * arc;\n const end = start + arc;\n ctx.beginPath();\n ctx.moveTo(200, 200);\n ctx.arc(200, 200, 200, start, end);\n ctx.fillStyle = colors[i % colors.length];\n ctx.fill();\n ctx.strokeStyle = '#ffffff';\n ctx.lineWidth = 2;\n ctx.stroke();\n\n ctx.save();\n ctx.translate(200, 200);\n ctx.rotate(start + arc \/ 2);\n ctx.fillStyle = \"#000\";\n ctx.font = \"bold 12px sans-serif\";\n ctx.textAlign = \"left\";\n ctx.fillText(workouts[i].title, 10, 0);\n ctx.restore();\n }\n }\n\n function easeOut(t) {\n return 1 - Math.pow(1 - t, 4);\n }\n\n function spinWheel() {\n if (spinning) return;\n spinning = true;\n spinBtn.classList.add('disabled');\n spinBtn.textContent = \"LOCKED\";\n\n let duration = 5000;\n let start = null;\n let totalSpins = Math.random() * 3 + 5;\n let lastTickIndex = -1;\n\n function animate(timestamp) {\n if (!start) start = timestamp;\n let progress = (timestamp - start) \/ duration;\n if (progress > 1) progress = 1;\n const eased = easeOut(progress);\n rotation = eased * (2 * Math.PI * totalSpins);\n\n const currentIndex = Math.floor(((2 * Math.PI - rotation % (2 * Math.PI)) \/ (2 * Math.PI)) * slices) % slices;\n if (currentIndex !== lastTickIndex) {\n tick.currentTime = 0;\n tick.play();\n lastTickIndex = currentIndex;\n }\n\n drawWheel(rotation);\n\n if (progress < 1) {\n requestAnimationFrame(animate);\n } else {\n const selected = workouts[currentIndex];\n result.innerHTML = `<strong style='font-size: 20px;'>${selected.title}<\/strong>\\n\\n${selected.workout}\\n\\n${selected.tip}`;\n }\n }\n\n requestAnimationFrame(animate);\n }\n\n drawWheel();\n spinBtn.addEventListener('click', spinWheel);\n <\/script>\n\n<\/body>\n<\/html>\n\n","protected":false},"excerpt":{"rendered":"<p>What Am I Lifting Today? What Am I Lifting Today? Don’t think. Spin the wheel. Do the workout. Go. SPIN Resources Understanding Macros \u2013 Precision Nutrition Jeff Nippard (Form + Science) Training Program Directory \u2013 Reddit Hybrid Performance Method CBum, Sam Sulek, Ronnie Coleman Interested in sponsoring? Want your plan featured here? Reach out.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_genesis_block_theme_hide_title":true,"footnotes":""},"class_list":["post-6","page","type-page","status-publish","hentry","post","without-featured-image"],"featured_image_src":null,"featured_image_src_square":null,"_links":{"self":[{"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/pages\/6","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6"}],"version-history":[{"count":0,"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/pages\/6\/revisions"}],"wp:attachment":[{"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":6,"date":"2025-06-09T20:47:18","date_gmt":"2025-06-09T20:47:18","guid":{"rendered":"https:\/\/whatamiliftingtoday.com\/?page_id=6"},"modified":"2025-06-09T21:59:03","modified_gmt":"2025-06-09T21:59:03","slug":"6-2","status":"publish","type":"page","link":"https:\/\/whatamiliftingtoday.com\/","title":{"rendered":""},"content":{"rendered":"\n\n\n\n \n \n What Am I Lifting Today?<\/title>\n <style>\n body {\n background-color: #121212;\n font-family: 'Helvetica Neue', sans-serif;\n color: #f0f0f0;\n text-align: center;\n padding: 20px;\n }\n #wheelContainer {\n position: relative;\n width: 100%;\n max-width: 400px;\n margin: 40px auto;\n }\n canvas {\n width: 100%;\n height: auto;\n max-width: 400px;\n display: block;\n margin: 0 auto;\n }\n #arrow {\n position: absolute;\n top: -28px;\n left: 50%;\n transform: translateX(-50%);\n width: 0;\n height: 0;\n border-left: 15px solid transparent;\n border-right: 15px solid transparent;\n border-bottom: 30px solid #fff;\n z-index: 10;\n }\n #result {\n margin-top: 30px;\n font-size: 18px;\n color: #f0f0f0;\n text-align: left;\n max-width: 500px;\n margin-left: auto;\n margin-right: auto;\n background-color: #1e1e1e;\n padding: 20px;\n border-radius: 6px;\n white-space: pre-wrap;\n }\n #resources {\n margin-top: 60px;\n text-align: left;\n max-width: 600px;\n margin-left: auto;\n margin-right: auto;\n font-size: 14px;\n line-height: 1.6;\n }\n #resources a {\n color: #fff;\n text-decoration: underline;\n }\n #centerBtn {\n position: absolute;\n top: 50%;\n left: 50%;\n transform: translate(-50%, -50%);\n background: white;\n color: black;\n border: none;\n border-radius: 50%;\n width: 90px;\n height: 90px;\n font-weight: bold;\n font-size: 18px;\n cursor: pointer;\n z-index: 5;\n box-shadow: 0 2px 5px rgba(0,0,0,0.4);\n }\n #centerBtn.disabled {\n background: #888;\n color: #333;\n cursor: not-allowed;\n }\n <\/style>\n<\/head>\n<body>\n <h1 style=\"font-weight: 700; font-size: 32px;\">What Am I Lifting Today?<\/h1>\n <p style=\"opacity: 0.8; font-size: 14px;\">Don’t think. Spin the wheel. Do the workout. Go.<\/p>\n\n <div id=\"wheelContainer\">\n <div id=\"arrow\"><\/div>\n <canvas id=\"wheelCanvas\" width=\"400\" height=\"400\"><\/canvas>\n <button id=\"centerBtn\">SPIN<\/button>\n <\/div>\n\n <div id=\"result\"><\/div>\n\n <div id=\"resources\">\n <h2 style=\"font-weight: 600;\">Resources<\/h2>\n <ul>\n <li><a href=\"https:\/\/www.precisionnutrition.com\/macronutrients-guide\" target=\"_blank\">Understanding Macros \u2013 Precision Nutrition<\/a><\/li>\n <li><a href=\"https:\/\/www.youtube.com\/c\/jeffnippard\" target=\"_blank\">Jeff Nippard (Form + Science)<\/a><\/li>\n <li><a href=\"https:\/\/www.reddit.com\/r\/Fitness\/wiki\/routines\" target=\"_blank\">Training Program Directory \u2013 Reddit<\/a><\/li>\n <li><a href=\"https:\/\/hybridperformancemethod.com\/\" target=\"_blank\">Hybrid Performance Method<\/a><\/li>\n <li><a href=\"https:\/\/www.instagram.com\/cbum\/\" target=\"_blank\">CBum<\/a>, <a href=\"https:\/\/www.instagram.com\/sam.sulek\/\" target=\"_blank\">Sam Sulek<\/a>, <a href=\"https:\/\/www.youtube.com\/@RonnieColeman8\" target=\"_blank\">Ronnie Coleman<\/a><\/li>\n <\/ul>\n <p style=\"opacity: 0.7;\">Interested in sponsoring? Want your plan featured here? Reach out.<\/p>\n <\/div>\n\n <audio id=\"tick\" src=\"https:\/\/cdn.jsdelivr.net\/gh\/free-loops\/sfx-library\/sfx\/tick.wav\" preload=\"auto\"><\/audio>\n\n <script>\n const canvas = document.getElementById('wheelCanvas');\n const ctx = canvas.getContext('2d');\n const tick = document.getElementById('tick');\n const spinBtn = document.getElementById('centerBtn');\n const result = document.getElementById('result');\n\n const workouts = [\n { title: \"CBum Chest Day\", workout: \"Bench Press 4x8\\nIncline DB Press 3x10\\nMachine Fly 3x12\", tip: \"Control the weight. Contract on every rep.\" },\n { title: \"Sam Sulek Arms\", workout: \"Barbell Curl 4x10\\nTricep Pushdown 3x12\\nHammer Curl 3x12\\nSkullcrushers 3x10\", tip: \"Focus. Zero distractions.\" },\n { title: \"Ronnie Leg Day\", workout: \"Squats 4x8\\nLeg Press 4x15\\nWalking Lunges 3x20 steps\\nCalf Raises 4x20\", tip: \"Lightweight baby.\" },\n { title: \"Run Outside\", workout: \"Run 1 mile \u2014 no music.\", tip: \"Let discomfort sharpen you.\" },\n { title: \"Incline Walk w\/ Vest\", workout: \"Incline treadmill, 15 minutes, weighted vest.\", tip: \"Stay consistent. Stay moving.\" },\n { title: \"Push Day\", workout: \"Bench Press 4x6\\nOverhead Press 3x8\\nDips 3x15\\nLateral Raises 3x20\", tip: \"Explode up. Control down.\" },\n { title: \"Pull Day\", workout: \"Deadlift 3x5\\nPull-Ups 4xMax\\nBarbell Row 3x10\\nFace Pulls 3x20\", tip: \"Strong pulls = big gains.\" },\n { title: \"45-Minute Walk\", workout: \"Walk outside. No phone. Just you.\", tip: \"Movement is therapy.\" }\n ];\n\n const slices = workouts.length;\n const arc = (2 * Math.PI) \/ slices;\n let spinning = false;\n let rotation = 0;\n\n function drawWheel(rot = 0) {\n ctx.clearRect(0, 0, canvas.width, canvas.height);\n const colors = ['#4caf50', '#f44336', '#2196f3', '#ffeb3b'];\n\n for (let i = 0; i < slices; i++) {\n const start = rot + i * arc;\n const end = start + arc;\n ctx.beginPath();\n ctx.moveTo(200, 200);\n ctx.arc(200, 200, 200, start, end);\n ctx.fillStyle = colors[i % colors.length];\n ctx.fill();\n ctx.strokeStyle = '#ffffff';\n ctx.lineWidth = 2;\n ctx.stroke();\n\n ctx.save();\n ctx.translate(200, 200);\n ctx.rotate(start + arc \/ 2);\n ctx.fillStyle = \"#000\";\n ctx.font = \"bold 12px sans-serif\";\n ctx.textAlign = \"left\";\n ctx.fillText(workouts[i].title, 10, 0);\n ctx.restore();\n }\n }\n\n function easeOut(t) {\n return 1 - Math.pow(1 - t, 4);\n }\n\n function spinWheel() {\n if (spinning) return;\n spinning = true;\n spinBtn.classList.add('disabled');\n spinBtn.textContent = \"LOCKED\";\n\n let duration = 5000;\n let start = null;\n let totalSpins = Math.random() * 3 + 5;\n let lastTickIndex = -1;\n\n function animate(timestamp) {\n if (!start) start = timestamp;\n let progress = (timestamp - start) \/ duration;\n if (progress > 1) progress = 1;\n const eased = easeOut(progress);\n rotation = eased * (2 * Math.PI * totalSpins);\n\n const currentIndex = Math.floor(((2 * Math.PI - rotation % (2 * Math.PI)) \/ (2 * Math.PI)) * slices) % slices;\n if (currentIndex !== lastTickIndex) {\n tick.currentTime = 0;\n tick.play();\n lastTickIndex = currentIndex;\n }\n\n drawWheel(rotation);\n\n if (progress < 1) {\n requestAnimationFrame(animate);\n } else {\n const selected = workouts[currentIndex];\n result.innerHTML = `<strong style='font-size: 20px;'>${selected.title}<\/strong>\\n\\n${selected.workout}\\n\\n${selected.tip}`;\n }\n }\n\n requestAnimationFrame(animate);\n }\n\n drawWheel();\n spinBtn.addEventListener('click', spinWheel);\n <\/script>\n\n<\/body>\n<\/html>\n\n","protected":false},"excerpt":{"rendered":"<p>What Am I Lifting Today? What Am I Lifting Today? Don’t think. Spin the wheel. Do the workout. Go. SPIN Resources Understanding Macros \u2013 Precision Nutrition Jeff Nippard (Form + Science) Training Program Directory \u2013 Reddit Hybrid Performance Method CBum, Sam Sulek, Ronnie Coleman Interested in sponsoring? Want your plan featured here? Reach out.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_genesis_block_theme_hide_title":true,"footnotes":""},"class_list":["post-6","page","type-page","status-publish","hentry","post","without-featured-image"],"featured_image_src":null,"featured_image_src_square":null,"_links":{"self":[{"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/pages\/6","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6"}],"version-history":[{"count":0,"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=\/wp\/v2\/pages\/6\/revisions"}],"wp:attachment":[{"href":"https:\/\/whatamiliftingtoday.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}