var browser_name = navigator.appName;
//HEADERS
//document.write("<style type='text/css'>.mainheader h1 { position: relative;  color: #ffffff; line-height: 115%; vertical-align:bottom}.mainheader h1 span {  background: url(https://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x;   position: absolute;  display: block;  width: 480px; height: 31px; } .subheader h2 span {  background: none;  filter: progid:DXImageTransform.Microsoft.AlphaImageLoader(src='https://www.bodybuilding.com/fun/images/2009/maingrade.png', sizingMethod='scale');}.subheader h2 { position: relative;  color: #ffffff; line-height: 115%; vertical-align:bottom}.subheader h2 span {  background: url(https://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x;   position: absolute;  display: block;  width: 445px; height: 31px; }</style>");

function main_header(str) {
    if (browser_name == "Microsoft Internet Explorer") {
        main_ie(str);
    } else {
        main_not_ie(str);
    }
}
function sub_header(str) {
    if (browser_name == "Microsoft Internet Explorer") {
        sub_ie(str);
    } else {
        sub_not_ie(str);
    }
}

function main_ie(str2) {
    document.write("<p><font color='#ffffff' face='arial' size='5'><strong>"+str2+"</strong></font><table width='480' border='0' cellspacing='0' cellpadding='0'><tr height='1' bgcolor='#ffffff'><td> </td></tr><tr height='1' bgcolor='#000000'><td> </td></tr><tr height='1' bgcolor='#cccccc'><td> </td></tr></table></p>");
}
function main_not_ie(str2) {
    document.write("<p><div class='mainheader'><h1><span></span><font color='#ffffff' face='arial' size='5'>"+str2+"</font><table width='480' border='0' cellspacing='0' cellpadding='0'><tr height='1' bgcolor='#ffffff'><td> </td></tr><tr height='1' bgcolor='#000000'><td> </td></tr><tr height='1' bgcolor='#cccccc'><td> </td></tr></table></h1></div></p>");
}

function sub_ie(str2) {
    document.write("<p><strong><font size='3' face='arial' color='#ffdf00'>"+str2+"</font></strong><table width='445px' border='0' cellspacing='0' cellpadding='0'><tr height='1' bgcolor='#ffdf00'><td> </td></tr></table></p>");
}
function sub_not_ie(str2) {
    document.write("<p><div class='subheader'><h2><span></span><strong><font size='3' face='arial' color='#ffdf00'>"+str2+"</font></strong><table width='445px' border='0' cellspacing='0' cellpadding='0'><tr height='1' bgcolor='#ffdf00'><td> </td></tr></table></h2></div></p>");
}

//END HEADERS
//SUPPLEMENTS
function quickstart_supps(recommended, company, name, type, image, url, desc, review) {
    document.write("<p><br clear='all'><table width='430' cellpadding='4' cellspacing='4'><tr><td align='center' valign='top' width='70'><font face='arial' size='2'><a href='"+url+"'><img src='"+image+"' border='0'></a></font></td><td valign='top' width='315'><font face='arial' size='2'><strong>"+recommended+":<br><font color='#fff799'>"+company+" Presents: "+name+"</font></strong><br><strong>"+type+"</strong><br><font size='1'>"+desc+"<br>[ <a href='"+url+"' target='_blank'>Order</a> ] [ <a href='"+url+"' target='_blank'>Product Info</a> ] [ <a href='"+review+"' target='_blank'>Rating</a> ]</font></font></td><td align='center'><a href='"+url+"' target='_blank'><img src='https://www.bodybuilding.com/fun/images/2009/order_button.jpg' alt='Order' width='45' height='19' border='0' /></a><br><br><a href='"+url+"' target='_blank'><img src='https://www.bodybuilding.com/fun/images/2009/info_button.jpg' alt='Product Info' width='45' height='19' border='0' /></a><br><br><a href='"+review+"' target='_blank'><img src='https://www.bodybuilding.com/fun/images/2009/rate_button.jpg' alt='Rating' width='45' height='19' border='0' /></a> <br></td></tr></table><br clear='all'></p>");
}
//END SUPPLEMENTS
//TRAINING
function quickstart_training(name, url) {
    document.write("<p><table border='0' cellspacing='0' cellpadding='0' width='250'><tr><td><font face='arial' size='2' color='#ffffff'><strong>Get A Printable Log Of "+name+".</strong><br></font></td></tr><tr height='4' bgcolor='#000000'><td> </td></tr><tr><td><font face='arial' size='2'color='#ffffff'><img src='https://www.bodybuilding.com/fun/images/2009/printer_new_small.jpg' alt='print' style=\"margin-bottom:.25em; vertical-align:middle;\" /> <font size='2'><a href='"+url+"'>Printable Page</a></font><img src='https://www.bodybuilding.com/fun/images/2009/pdf_new_small.jpg' alt='PDF' style=\"margin-bottom:.25em; vertical-align:middle;\" /> <font size='2'><a href='"+url+"&pdf=yes'>PDF Document</a></font></td></tr></table></p>");
}
function quickstart_training_white(name, url) {
    document.write("<span style=\"font-family: ProximaNova; font-size: 13px;\"><img src=\"https://www.bodybuilding.com/fun/images/2013/printable-logs-print.png\" width=\"16\" height=\"16\" style=\"margin-bottom:.25em; vertical-align:middle;\" />&nbsp;<a href='"+url+"'>Printable Page</a>&nbsp;&nbsp;<img src=\"https://www.bodybuilding.com/fun/images/2013/printable-logs-pdf.png\" width=\"16\" height=\"16\" style=\"margin-bottom:.25em; vertical-align:middle;\" />&nbsp;<a href='"+url+"&pdf=yes'>PDF Document</a><\/span>");
}
function quickstart_training_bodyspace(name, url, bodyspace) {
    document.write("<span style=\"font-family: ProximaNova; font-size: 13px;\"><img src=\"https://www.bodybuilding.com/fun/images/2013/printable-logs-print.png\" width=\"16\" height=\"16\" style=\"margin-bottom:.25em; vertical-align:middle;\" />&nbsp;<a href='"+url+"'>Printable Page</a>&nbsp;&nbsp;<img src=\"https://www.bodybuilding.com/fun/images/2013/printable-logs-pdf.png\" width=\"16\" height=\"16\" style=\"margin-bottom:.25em; vertical-align:middle;\" />&nbsp;<a href='"+url+"&pdf=yes'>PDF Document</a><\/span><span style=\"float:right;\">&nbsp;<a class=\"bb-flat-btn\" href=\"https:\/\/my.bodybuilding.com\/workouts\/track-workout?templateid="+bodyspace+"\"><img src=\"https://www.bodybuilding.com/fun/images/2015/bodyspace_logo_small-5.png\" style=\"display: inline-block;\" \/> Track<\/a><\/span>");
}
//END TRAINING

function gotolink(theword) {

window.location.href = "https://videos.bodybuilding.com/tags/"+theword;

return false;

}

//POLLS
var http_request = false;
function makeRequest(url, parameters)
{
    http_request = false;
    if (window.XMLHttpRequest)
    { // Mozilla, Safari,...
        http_request = new XMLHttpRequest();
        if (http_request.overrideMimeType)
        {
            // set type accordingly to anticipated content type
            //http_request.overrideMimeType('text/xml');
            http_request.overrideMimeType('text/html');
        }
    }
    else if (window.ActiveXObject)
    { // IE
        try
        {
            http_request = new ActiveXObject("Msxml2.XMLHTTP");
        }
        catch (e)
        {
            try
            {
                http_request = new ActiveXObject("Microsoft.XMLHTTP");
            }
            catch (e) {}
        }
    }
    if (!http_request)
    {
        alert('Cannot create XMLHTTP instance');
        return false;
    }
    http_request.onreadystatechange = alertContents;
    http_request.open('GET', url + parameters, true);
    http_request.send(null);
}

function alertContents()
{
    if (http_request.readyState == 4)
    {
        if (http_request.status == 200)
        {
            //alert(http_request.responseText);
            result = http_request.responseText;
            // document.getElementById('myspan').innerHTML = result;     
            showResults (result);
        }
        else
        {
            alert('There was a problem with the request.');
        }
    }
}

function get(obj)
{
    var getstr = "?";
    for (i=0; i<obj.getElementsByTagName("input").length; i++)
    {
        if (obj.getElementsByTagName("input")[i].type == "text")
        {
            getstr += obj.getElementsByTagName("input")[i].name + "=" + obj.getElementsByTagName("input")[i].value + "&";
        }
        if (obj.getElementsByTagName("input")[i].type == "checkbox")
        {
            if (obj.getElementsByTagName("input")[i].checked)
            {
                getstr += obj.getElementsByTagName("input")[i].name + "=" + obj.getElementsByTagName("input")[i].value + "&";
            }
            else
            {
                getstr += obj.getElementsByTagName("input")[i].name + "=&";
            }
        }
        if (obj.getElementsByTagName("input")[i].type == "radio")
        {
            if (obj.getElementsByTagName("input")[i].checked)
            {
                getstr += obj.getElementsByTagName("input")[i].name + "=" + obj.getElementsByTagName("input")[i].value + "&";
            }
        }  
        if (obj.getElementsByTagName("input")[i].type == "hidden")
        {
            getstr += obj.getElementsByTagName("input")[i].name + "=" + obj.getElementsByTagName("input")[i].value + "&";
        }  
        if (obj.getElementsByTagName("input")[i].tagName == "SELECT")
        {
            var sel = obj.getElementsByTagName("input")[i];
            getstr += sel.name + "=" + sel.options[sel.selectedIndex].value + "&";
        }
    }
    makeRequest("docs/2009/pollMiddle.php", getstr);
}

function showResults (res)
{
    var total = gup ('total', res);
    var id = gup ('id', res);
    var theform = document.getElementById ('poll' + id);
    var elems = theform.getElementsByTagName('span');
    var radios = theform.getElementsByTagName('input');
    var totalVotes = 0;
    var totalCount = 0;
    var resultCount = 0;
    var percCount = 0;
    var percentage = 0;
    for (a=0; a<elems.length; a++)
    {
        if (elems[a].id.match ("results"))
        {
            var result = gup ('results' + totalCount, res);
            totalVotes = parseInt (totalVotes) + parseInt(result);
            totalCount++;
        }
    }

    for (b=0; b<radios.length; b++)
    {
        radios[b].style.display = "none";
    }
    for (i=0; i<elems.length; i++)
    {
        if (elems[i].id.match ("perc"))
        {
            var tmpRes = parseInt (gup ('results' + percCount, res));
            if (totalVotes == 0)
            {
            percentage = 0;
            }
            else
            {
            percentage = parseInt ((tmpRes / totalVotes) * 100);
            }
            elems[i].innerHTML = percentage + "%";
            percCount++;
        }
        if (elems[i].id.match ("answer"))
        {
            elems[i].style.color = "#fff799";
            elems[i].innerHTML += ": ";
        }
        if (elems[i].id.match ("results"))
        {
            if (percentage == 100)
            {
            var showPct = 99;
            }
            else
            {
            var showPct = percentage;
            }
            elems[i].style.display = "block";
            elems[i].style.width = Math.round (showPct) + "%";
        }
        if (elems[i].id.match ("empty"))
        {
            var empPct = 100 - percentage;
            elems[i].style.width = "100%";
        }
        if (elems[i].id.match ("resHold"))
        {
            elems[i].style.display = "block";
            elems[i].style.width = "100%";
            elems[i].style.backgroundImage="url('https://www.bodybuilding.com/fun/images/2009/polls_gray.jpg')";
            elems[i].style.backgroundRepeat="repeat-x";
        }
    }
}
function gup (name, loc)
{
    name = name.replace(/[\[]/,"\\\[").replace(/[\]]/,"\\\]");
    var regexS = "[\\?&]"+name+"=([^&#]*)";
    var regex = new RegExp( regexS );
    var results = regex.exec( loc );
    if( results == null )
    {
        return "";
    }
    else
    {
        return results[1];
    }
}
//END POLLS

//EXERCISE POPUP
function pop (url)
{
    window.open("https://www.bodybuilding.com/exercises/main/popup/name/" + url, "exercise", "status = 1, height = 440, width = 645, resizable = 0")
}

function popUp(URL) {
day = new Date();
id = day.getTime();
eval("page" + id + " = window.open(URL, '" + id + "', 'toolbar=0,scrollbars=1,location=0,statusbar=0,menubar=0,resizable=1,width=620,height=420,left = 212,top = 84');");
}


//END EXERCISE POPUP

//NUTRIENT POPUP
function nutrientpop (url)
{
    window.open("https://www.bodybuilding.com/fun/nutrient-popup.php?id=" + url, "exercise", "status = 1, height = 440, width = 645, resizable = 0")
}

//END NUTRIENT POPUP

//FAP FIND A PLAN
function bottomNav (s, a, g)
{
    if (a == "2039")
    {
        a = "20to39";
    }
    document.write ("<a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/intro\">Introduction</a> | <a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/training\">Training</a> | <a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/nutrition\">Nutrition</a> | <a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/supplements\">Supplements</a> | <a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/motivation\">Motivation</a> | <a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/moreinfo\">More Info</a>");
}
function changeValues (val, id)
{
    val = val.split("||");
    document.getElementById ("ours" + id).innerHTML = "$" + val[0];
    document.getElementById ("retail" + id).innerHTML = "$" + val[1];
    document.getElementById ("savings" + id).innerHTML = "(" + Math.round ((1 - (val[0] / val[1]))*100) + "% Off)";
    document.getElementById ("order" + id).innerHTML = "<a href=\"https://www.bodybuilding.com/cart/cart.php?mode=add&amount=1&productid=" + val[2] + "\"><img src=\"https://assets.bodybuilding.com/images/btnOrder.png\" alt=\"Order\" border=\"0\" /></a>";
}
function topNavigation (s, a, g)
{
    var current = document.location.href;
    if (!current.match(/intro/gi))
    {
        document.write ("<a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/intro\">Introduction</a>");
    }
    else
    {
        document.write ("<strong>Introduction</strong>")
    }
    document.write ("&nbsp;&nbsp;|&nbsp;&nbsp;");
    if (!current.match(/training/gi))
    {
        document.write ("<a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/training\">Training</a>");
    }
    else
    {
        document.write ("<strong>Training</strong>")
    }
    document.write ("&nbsp;&nbsp;|&nbsp;&nbsp;");
    if (!current.match(/nutrition/gi))
    {
        document.write ("<a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/nutrition\">Nutrition</a>");
    }
    else
    {
        document.write ("<strong>Nutrition</strong>")
    }
    document.write ("&nbsp;&nbsp;|&nbsp;&nbsp;");
    if (!current.match(/supplements/gi))
    {
        document.write ("<a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/supplements\">Supplements</a>");
    }
    else
    {
        document.write ("<strong>Supplements</strong>")
    }
    document.write ("&nbsp;&nbsp;|&nbsp;&nbsp;");
    if (!current.match(/motivation/gi))
    {
        document.write ("<a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/motivation\">Motivation</a>");
    }
    else
    {
        document.write ("<strong>Motivation</strong>")
    }
    document.write ("&nbsp;&nbsp;|&nbsp;&nbsp;");
    if (!current.match(/moreinfo/gi))
    {
        document.write ("<a href=\"https://www.bodybuilding.com/guides/" + s + "-" + a + "-" + g + "/moreinfo\">More Info</a>");
    }
    else
    {
        document.write ("<strong>More Info</strong>")
    }
}
function beginVideo ()
{
    var cssCode = '<style type="text/css">body {margin:0px 0px 0px 0px;}</style>';
    var embedCode = "<object classid='clsid:d27cdb6e-ae6d-11cf-96b8-444553540000' codebase='https://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=10,0,0,0' width='800' height='600' id='muscle_building_iq_quiz' align='middle'><param name='allowScriptAccess' value='sameDomain' /><param name='allowFullScreen' value='false' /><param name='movie' value='https://www.bodybuilding.com/fun/videos/2010/fap-player.swf' /><param name='quality' value='high' /><param name='bgcolor' value='#000000' /><embed src='https://www.bodybuilding.com/fun/videos/2010/fap-player.swf' quality='high' bgcolor='#000000' width='800' height='600' name='muscle_building_iq_quiz' align='middle' allowScriptAccess='sameDomain' allowFullScreen='false' type='application/x-shockwave-flash' pluginspage='https://www.adobe.com/go/getflashplayer' /></object>";

    newwindow2=window.open('','videoPopup','width=800,height=600');
    void(0);
    var tmp = newwindow2.document;
    tmp.write(cssCode +"<p>" + embedCode + "</p>");
    tmp.close();
}
//END FIND A PLAN