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changelog

# 3.0.6

01 Dec 2020
+ workouts                     (+4) 1.700 total

# 3.0.5

27 Nov 2020
+ workouts                    (+22) 1.696 total
+ updated                            3 workouts

+ blog                           (+2) 109 total

# 3.0.4

17 Nov 2020
+ workouts                    (+23) 1.674 total
+ updated                           11 workouts


> NEW - settings for duration/intensity levels for
  Gym Justified plan, part I, II, III, IV and V. 
  This covers a volume of 150 existing workouts.

# 3.0.3

11 Nov 2020
+ workouts                     (+22) 1.651 total
+ updated                            8 workouts

> NEW - incredibly unique code within a special
  push-puller III workout, maybe I should show
  a glimpse of it on social via story post

> NEW - a sibling in logic but for lower body, new
  squat-lifter workout, which I am afraid is quite
  brutal

  This is not really something I would mention but
  those two workouts have much more custom code
  than it is usually required and a novel approach
  which I never tried before.

# 3.0.2

5 Nov 2020
+ workouts                     (+46) 1.629 total
+ updated                            17 workouts

> NEW - workout plan start     TWELVE LABOURS II
> NEW - workout plan start       IRON SAPIENS II

> NEW - you can decide to not use heart rate as
  your intensity guide in your endurance session
  and set it RPE (rate of perceived exertion) on
  a my scale from level 1-10. 

  RPE was already used as a gauge for all interval
  efforts where either hart rate would be lagging
  too much or where wattage/pace is problematic to
  measure

- - -

> FIX - certain (rare) conditions triggered an
  error when calculating your heart rate, but only
  for your lower range of your endurance heart rate
  zone

> FIX - when any heart rate measurement is missing
  now it always correctly take your estimated hear
  rate zones as your baseline 

> FIX - debug lead me to the update of one the
  modal extension by Regularlabs as it was
  on occasion "eating" parts of my custom code 
  which I use in my workouts

> FIX - some minor bugs

> UPDATE - moved away from built in Apache/Php 
  which comes with MAX OS, newer configured combo 
  via Homebrew works much faster and allows for 
  easier update/upgrade maintenance

# 3.0.1

25 Oct 2020
+ workouts                      (+4) 1.583 total
+ updated                            22 workouts

> NEW - workout plan start      FORGED IN 35 DAYS

This new workout plan is for all beginners who would
like to get ready for my type of training. It is in 
two variants, gym ready or bodyweight only.

# 3.0.0

24 Oct 2020
> NEW - writing changelog re-started

Current Status of workout archive:

+ total workouts              1.579 workouts
+ workout plans                  26 plans
  lasting 30-90 days

+ exercise library              562 in total 
+ video library                 248 exercises

+ total blog posts              107 entries
+ inspiration gallery          1069 images

* * * * * 

There are so many new features and upgrades I will
try to cover them while publishing recent updates
to this changelog.

# 2.4.5

07 Apr 2019
> NEW - workouts and other content

+ inner circle:      8 workouts added (304 total)
+ gym daily:         4 workouts added  (84 total)


+ blog:              1 entries  added

total workouts:     597 workouts  +12
total blog posts:   70 entries    +1

# 2.4.5

01 Apr 2019
> NEW - workouts and other content

+ inner circle:      6 workouts added (296 total)
+ gym daily:         2 workouts added  (80 total)

+ blog:              1 entries  added

total workouts:     585 workouts  +5
total blog posts:   69 entries    +1

> NEW - expanded library of total named exercises to   451 (+13)
> NEW - new exercise video added, making it a total of 204 (+17)

# 2.4.4

27 Mar 2019
> NEW - workouts and other content

+ inner circle:      5 workouts added (290 total)
+ gym daily:         5 workouts added  (78 total)

total workouts:     577 workouts  +10
total blog posts:   68 entries    +1

> NEW - new exercise video added, making it a total of 187 (+20)

# 2.4.3

24 Mar 2019
> NEW - workouts and other content

+ inner circle:     14 workouts added (285 total)
+ gym daily:         3 workouts added  (73 total)
+ sparta builder:    7 workouts added  (28 total)
+ sparta burner:     4 workouts added  (04 total)

+ blog:              3 entries  added

total workouts:     567 workouts  +28
total blog posts:   67 entries    +3

> NEW - expanded library of total named exercises to   441 (+32)
> NEW - new exercise video added, making it a total of 167 (+11)
> NEW - images added to inspiration gallery:           919 (+54)

# 2.4.2

18 Mar 2019
> NEW - workouts and other content

+ inner circle:     14 workouts added (271 total)
+ gym daily:         7 workouts added  (73 total)
+ burner classic:    7 workouts added  (80 total)
+ sparta builder:    7 workouts added  (21 total)

+ blog:              1 entries  added

total workouts:     539 workouts  +35
total blog posts:   64 entries    +3

# 2.4.1

11 Mar 2019
> NEW - workouts and other content

+ inner circle:     14 workouts added (257 total)
+ gym daily:         7 workouts added  (66 total)
+ burner classic:    7 workouts added  (73 total)
+ sparta builder:    7 workouts added  (14 total)

+ blog:              1 entries  added

total workouts:     504 workouts  +35
total blog posts:   63 entries    +1

> NEW - images added to inspiration gallery:  865 (+65)

# 2.4.0

04 Mar 2019
> FEATURE - small milestone but great feature, called IGNORE yes/no older RECORDS …which is extremely helpful for any member that has many records stored under same exercise or challenge. Obviously you can not operate on the level of your absolute personal best all the time once you are close to your natural potential, where only small increments are possible.

     + if you need to lower either you max weight, max burn or max reps for any specific exercise or challenge
     + you need to temporary lower your load because of an injury, sickness, or a break from training
     + you want to store but not delete any old records, which are be better then your current physical state
     + you want to restart your workouts after a longer pause

In all those or similar case situations you can choose to activate Ignore older records, nothing gets deleted, only the newest records from the date of activating this new option, will be taken into account when calculating your max weight, reps or interval intensity

> NEW - workouts and other content

+ inner circle:     14 workouts added (243 total)
+ gym daily:         7 workouts added  (59 total)
+ burner classic:    7 workouts added  (66 total)
+ sparta builder:    7 workouts added  (07 total)

+ blog:              3 entries  added

total workouts:     469 workouts  +35
total blog posts:   60 entries    +3

# 2.3.0

24 Feb 2019

> FEATURE - small milestone but great feature, called INSPIRATION …which is basically a huge gallery of images that were taken during my workouts.

At the time of the writing there are 800 images added to the gallery, each page shows 100 images presented in elegant grid layout, always randomly generated order and grid presentation. The link to this “inspiration” gallery is prominently featured on the main page, it's hard to miss it.

> NEW - workouts and other content

+ inner circle:      7 workouts added (236 total)
+ gym daily:         2 workouts added  (57 total)
+ burner classic:    5 workouts added  (61 total)

+ blog:              1 entries  added

total workouts:     448 workouts  +14
total blog posts:   59 entries    +1

# 2.2.24

14 Feb 2019
> NEW - workouts and other content

+ inner circle:     11 workouts added (225 total)

total workouts:     434 workouts  +26
total blog posts:   58 entries    +3

# 2.2.23

03 Feb 2019
> NEW - workouts and other content

+ inner circle:     14 workouts added (221 total)
+ gym daily:         3 workouts added  (57 total)
+ burner classic:    6 workouts added  (61 total)

+ blog:              3 entries  added

total workouts:     423 workouts  +23
total blog posts:   58 entries    +3

# 2.2.22

29 Jan 2019
> NEW - workouts and other content

+ inner circle:     23 workouts added (198 total)
+ gym daily:         4 workouts added  (54 total)
+ burner classic:    5 workouts added  (55 total)

+ blog:              5 entries  added

total workouts:     400 workouts  +31
total blog posts:   56 entries    +5

> NEW - expanded library of total named exercises to 409 (+8)

# 2.2.21

20 Jan 2019
> NEW - workouts and other content

+ inner circle:     18 workouts added (180 total)
+ gym daily:         6 workouts added  (50 total)
+ burner classic:    4 workouts added  (50 total)

+ blog:              1 entries  added

total workouts:     369 workouts  +28
total blog posts:   51 entries    +2

# 2.2.20

19 Jan 2019
> NEW - workouts and other content

+ inner circle:     19 workouts added (161 total)
+ gym daily:         3 workouts added  (41 total)

+ blog:              4 entries  added

total workouts:     341 workouts  +22
total blog posts:   49 entries    +4

> NEW - expanded library of total named exercises to 401 (+12)

# 2.2.19

16 Jan 2019
> NEW - workouts and other content

+ inner circle:     10 workouts added (151 total)
+ pump & burn:       1  workout added  (28 total)
+ butt & burn:       1  workout added  (28 total)

+ burner classic:    6 workouts added (44 total)

total workouts:     319 workouts  +18

# 2.2.18

08 Jan 2019
> NEW - workouts and other content

+ inner circle:      3 workouts added (148 total)
+ burner classic:    2 workouts added  (38 total)
+ gym daily:         2 workouts added  (39 total)

total workouts:     301 workouts  +8

> NEW - expanded library of total named exercises to 389 (+5)

# 2.2.17

06 Jan 2019
> NEW - workouts and other content

+ inner circle:     12 workouts added  (136 total)

+ blog:              1 entries  added

total workouts:     294 workouts  +12
total blog posts:   45 entries    +1

# 2.2.16

03 Jan 2019
> NEW - workouts and other content

+ inner circle:      3 workouts added (133 total)
+ burner classic:    2 workouts added  (36 total)

+ blog:              1 entries   added

total workouts:     282 workouts  +5
total blog posts:   44 entries    +1

# 2.2.15

02 Jan 2019
> NEW - workouts and other content

+ inner circle:      9 workouts added (124 total)
+ gym daily:         3 workouts added  (37 total)
+ pump & burn:       4 workout  added  (27 total)
+ butt & burn:       4 workout  added  (27 total)

+ blog:              2 entries   added

total workouts:     277 workouts  +24
total blog posts:   43 entries    +2

> NEW - expanded library of total named exercises to 384 (+13)

# 2.2.14

28 Dec 2018
> NEW - workouts and other content

+ inner circle:      4 workouts added (120 total)

total workouts:     253 workouts  +4
total blog posts:   42 entries    +1

# 2.2.13

27 Dec 2018
> NEW - workouts and other content

+ inner circle:      2 workouts added (118 total)
+ gym daily:         3 workout  added  (34 total)

+ blog:              1 entry    added

total workouts:     249 workouts  +4
total blog posts:   41 entries    +1

> NEW - expanded library of total named exercises to 371 (+12)

# 2.2.12

26 Dec 2018
> NEW - workouts and other content

+ inner circle:      3 workouts added (115 total)
+ gym daily:         1 workout  added  (31 total)

+ blog:              1 entry    added

total workouts:     245 workouts +5
total blog posts:   40 entries   +1

> NEW - expanded library of total named exercises to 359 (+3)

# 2.2.11

25 Dec 2018
> NEW - workouts and other content

+ inner circle:     43 workouts added (72 total)
+ pump & burn:       1 workout  added (23 total)
+ butt & burn:       1 workout  added (23 total)

total workouts:     240 workouts  +45

> NEW - expanded library of total named exercises to 355 (+13)
> NEW - new exercise video added, making it a total of 156 (+9)

# 2.2.10

24 Dec 2018
> NEW - workouts and other content

+ inner circle:      8 workouts added 

+ blog:              1 entry       added

total workouts:     197 workouts  +8
total blog posts:   39 entries    +1

# 2.2.9

23 Dec 2018
> NEW - workouts and other content

+ inner circle:      6 workouts added
+ body hardware:    12 workouts added (41 total)
+ pump & burn:       2 workout  added (22 total)
+ butt & burn:       2 workout  added (22 total)

+ blog:              2 entries  added

total workouts:     189 workouts  +20
total blog posts:   38 entries    +2

> NEW - extensive three days of performance testing protocols written for the Body Hardware plan, followed by recovery protocol
        and also added recovery/de-load period after finishing day 28, followed by performance re-test, that's a total of 12
        days added to the main workout plan

> NEW - color overlaid icon badges for the testing and recovery days, easier to spot when looking at the whole workout plan

> NEW - expanded library of total named exercises to 343 (+7)
> NEW - new exercise video added, making it a total of 147 (+6)

# 2.2.8

18 Dec 2018
> NEW - workouts and other content

+ inner circle:      2 workouts added
+ gym daily:         6 workouts added (30 total)
+ pump & burn:       1 workout  added (20 total)
+ butt & burn:       1 workout  added (20 total)

+ blog:              3 entries  added

total workouts:     169 workouts  +10
total blog posts:   36 entries    +3

> NEW - GYM DAILY I completed with all 30 workouts

> CHANGED - group, access, categories and membership site-wide naming from 1/30, 2/30, 3,30 to I, II, III, etc.

# 2.2.7

17 Dec 2018
> NEW - workouts and other content

+ inner circle:      1 workout  added
+ body hardware:     2 workouts added (29 total)
+ pump & burn:       2 workouts added (19 total)
+ butt & burn:       2 workouts added (19 total)

total workouts:     159 workouts  +7

# 2.2.6

16 Dec 2018
> NEW - workouts and other content

+ inner circle:      4 workouts added
+ burner classic:    4 workouts added (30 total)

+ blog:              1 entries  added

total workouts:     152 workouts  +8
total blog posts:   33 entries

> NEW - expanded library of total named exercises to 336 (+5)
> NEW - BURNER CLASSIC I completed with all 30 workouts

> IN PROGRESS - implementation of form data submission directly from workout with partially pre-filled selection for faster entry for the user. Basically improving the user experience, work on this planned to start end of this week.

# 2.2.5

14 Dec 2018
> NEW - workouts and other content

+ inner circle:      3 workouts added
+ gym daily:         4 workouts added (24 total)

+ blog:              2 entries  added (one including a gallery)

total workouts:     144 workouts  +7
total blog posts:   32 entries

# 2.2.4

10 Dec 2018
> NEW - workouts and other content

+ inner circle:      4 workout  added
+ burner classic     8 workouts added (26 total)

+ blog:              2 entries  added (one including a gallery)

total workouts:     137 workouts  +12
total blog posts:   30 entries    +2

> NEW - expanded library of total named exercises to 331 (+8)

> PLANNED - implementation of form data submission directly from workout with partially pre-filled selection for faster entry for the user. Basically improving the user experience, work on this planned to start end of this week.

# 2.2.3

7 Dec 2018
> NEW - workouts and other content

+ inner circle:      3 workouts added
+ body hardware:     5 workouts added (27 total)

+ blog:              2 entries  added (one including a gallery)

total workouts:     125 workouts  +8
total blog posts:   28 entries    +2

> NEW - expanded library of total named exercises to 323 (+8)
> NEW - expanded weight based selection of exercises to 154 (+6)

# 2.2.2

4 Dec 2018
> NEW - workouts and other content

+ inner circle:      1 workout  added
+ gym daily:         5 workouts added (20 total)

+ blog:              1 entry       added

total workouts:      117 workouts  +6
total blog posts:    26 entries    +1

> NEW - expanded library of total named exercises to 315

# 2.2.1

3 Dec 2018

> NEW - workouts and other content

+ inner circle:      2 workout  added
+ burner classic:    6 workouts added (18 total)

+ blog:              1 entry       added

total workouts:     111 workouts  +8
total blog posts:   25 entries    +1

> NEW - expanded library of total named exercises to 313
> NEW - expanded weight based selection of exercises to 148
> NEW - new exercise video added, making it a total of 141 (+2)

# 2.2.0

2 Dec 2018
> FEATURE - small milestone but great feature, called RATE/MARK as COMPLETED …what it does is allow you to with one single click both rate the workout difficulty and at the same time mark it as completed, you can rate workout or complete the same workout multiple times but it would probably be a bit strange if you were to do this on purpose within same day, so there is a time restriction that allows to rate/mark same workout only once in a day

You will find this new feature displayed at the bottom of each workout and once you mark a certain workout, you will see a small check-mark next to the workout title …and in color that represents your answer for that workout.

For the time being editing your vote is not yet possible, but this feature + displaying a complete history of all workouts done, with all the ones you repeated, etc …is coming soon because is not that hard to implement.


> NEW - workouts and other content

+ inner circle:      3 workout  added
+ burner classic:    1 workouts added

+ blog:              1 entry    added

total workouts:     103 workouts  +4
total blog posts:   24 entries    +1

> NEW - expanded library of total named exercises to 310
> NEW - 2 new exercise video added, making it a total of 139

> CHANGED - icons that show if you have access or not to members content changed to such that they are a better match to newly added feature
> UPDATED - custom fields and workout layouts updated to take advantage of new RATE/MARK as completed feature, styling optimization for improved desktop/mobile experience

# 2.1.8

29 Nov 2018
> NEW - started working on implementation of MARK/RATE workout as COMPLETED feature with the help of my friend Matej, this is a small milestone feature and once implemented it will mean a jump to # 2.2.0 which I will describe in more detail when finished

> NEW - workouts and other content

+ inner circle:      1 workout  added
+ gym daily:         3 workouts added

+ blog:              1 entry    added

total workouts:     99 workouts   +5
total blog posts:   23 entries    +1

> NEW - expanded library of total named exercises to 309
> NEW - 4 new exercise video added, making it a total of 137

> UPDATED - gym daily workout layout template to nicely feature main image with styled caption when added
> PLANNED - majority of remaining exercise videos will be filmed in Dec 2019

# 2.1.7

28 Nov 2018
> NEW - workouts and other content

+ inner circle:      1 workout  added
+ burner classic:    4 workouts added

+ blog:              1 entry       added

total workouts:     95 workouts   +5
total blog posts:   22 entries    +1

> UPDATE - small css tweaks/changes to main template to improve the typography of the workouts
> IMPROVED - remarks & substitutions - descriptions in burner classic workouts

# 2.1.6

27 Nov 2018
> NEW - workouts and other content

+ inner circle:      1 workout  added
+ butt & burn:       3 workouts added
+ pump & burn:       3 workouts added

+ burner classic:    4 workouts added

total workouts:     90 workouts   +11
total blog posts:   21 entries       


> NEW - 2 weight based exercises added, which makes a total of 146 weight exercises included in dynamic workout programs

> UPDATE - content type templates updated/improved for new dynamic content features to allow for easier/simpler publishing of new content

# 2.1.5

26 Nov 2018
> NEW - workouts and other content

+ inner circle:      3 workouts added
+ blog:              2 entries  added

total workouts:     79 workouts   +3
total blog posts:   21 entries    +2

> NEW - redesigned login/logout module, cleaner minimalistic design that blends with the website theme

# 2.1.4

24 Nov 2018
> NEW - additional 2 new subcategories and content added:

+ inner circle:      3 workouts added
+ gym daily:         2 workouts added
+ burner classic:    3 workouts added

+ body hardware
+ pump & burn
+ butt & burn

+ blog:              5 new entries added

total workouts:     76 workouts   +8

# 2.1.3

24 Nov 2018
> NEW - workouts and other content copied from the old website, rewritten to dynamic version and published:

+ body hardware:     8 workouts added

+ blog:              14 entries added

total workouts:     68 workouts   +8

> IMPROVED - website styling to accommodate new features that are added daily
> UPDATE - additional content optimization for mobile devices
> FIX - a few bugs and some typos

# 2.1.2

23 Nov 2018

> NEW - fastest time to finish (distance, kcal or repetitions) based records entry for conditioning type challenges
> NEW - add unlimited amounts of max burn records for any exercise to keep track of old records and progress being made
> NEW - all exercises max burn records are grouped nicely by name and sorted by date

> NEW - currently you can add records made on concept2 (row, ski, bikeErg), airdyne ad8, assault airbike and free running, other will be added as needed

> NEW - workouts copied from the old website, rewritten to dynamic version and published:

+ body hardware:     8 workouts added
+ inner circle:      7 workouts added

total workouts:     60 workouts   +15

> NEW - setup of new subscription options which are not yet ready for public but are already being tested privately

> NEW - custom exercise video library added which will gets dynamically updated
> NEW - massive amount of (133) videos added to show execution of exercises

# 2.1.1

22 Nov 2018

> NEW - blog type content added with unique design that blends nicely between published workouts
> NEW - redesigned website footer with quick links, to contact / privacy / terms of use

> NEW - max repetitions exercise based records entry for bodyweight or other non-weighs related exercises
> NEW - add unlimited amounts of max reps records for any exercise to keep track of old records and progress being made
> NEW - all exercises max reps records are grouped nicely by name and sorted by date

> NEW - 14 repetition based exercises at this time to choose from to enter your records …but this will grow

> NEW - workouts copied from the old website, rewritten to dynamic version and published:

+ gym daily:         3 workouts added
+ pump & burn:       7 workouts added
+ butt & burn:       7 workouts added
+ body hardware:     7 workouts added

total workouts:     45 workouts   +24

> NEW - quick menu access shortcut if you click on the red MG logo works same for desktop/mobile
> NEW - quick home access by clicking anywhere to the right of the red MG logo, yes even on empty space is a home click and also if you click on marckgoran website title

> UPDATE - website styling to accommodate new features being added

# 2.1.0

21 Nov 2018
> NEW - redesigned user profile account and settings
> NEW - subscription history tab in user profile shows records of all expired and currently active records
> NEW - navigation website options with various shortcuts to allow for faster access to all main features

> NEW - max weight exercise based records entry with dynamic one rep max calculation for all weights based exercises
> NEW - add unlimited amounts of max weight records for any exercise to keep track of old records and progress being made
> NEW - all max weight exercises records are grouped nicely by name and sorted by date

> NEW - 144 weight based exercises at this time to choose from to enter your records …but this will grow

> NEW - first public showcase of the new subcategories:

+ inner circle
+ gym daily

+ body hardware
+ pump & burn
+ butt & burn

> NEW - first workouts copied from the old website, rewritten to dynamic version and published:

+ gym daily:         7 workouts added
+ pump & burn:       7 workouts added
+ butt & burn:       7 workouts added

total workouts:      21 workouts

> NEW - optimization of php functions used to calculate and display dynamic content in workout plans
> NEW - user forms and lists optimization with new minimalistic design
> NEW - better edit/update/delete buttons

> UPDATE - website styling to accommodate new features being added

# 2.0.1

20 Nov 2018
> NEW - privacy and terms of use
> NEW - cookie confirm setting, guests and users can allow and revoke cookie consent at any time
> NEW - user that applies for registration must accept our terms of use upon registration, this is essential requirement

> NEW - registered user can select which data is allowed for other registered (logged in) users to see, which is kept private even from other registered (logged in) users

> NEW - registered user has an overview of all his user provided measurements and records (as explained in our terms of use)
> NEW - registered user can delete his user account completely at any time under his edit profile settings via [delete account] button

> NEW - old website moved to old.marckgoran.com to serve as a very rich private archive to copy/access older content and republish it on new website

# 2.0.0

19 Nov 2018
> NEW - launched completely new marckgoran.com website, visually familiar style to the “old” one, yet really everything is new under the hood


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