Power 90X - Classic Routine Workout Monday Tuesday Wednesday Phase I Main Week 1 22-Aug X 23-Aug X 24-Aug 3 Week 2 29-Aug 8 30-Aug 9 31-Aug 10 Week 3 5-Sep 15 6-Sep 16 7-Sep 17 Recovery Week 4 12-Sep 22 13-Sep 23 14-Sep 24 Phase II Main Week 5 19-Sep 29 20-Sep 30 21-Sep 31 Week 6 26-Sep 36 27-Sep 37 28-Sep 38 Week 7 3-Oct 43 4-Oct 44 5-Oct 45 Recovery Week 8 10-Oct 50 11-Oct 51 12-Oct 52 Phase III Main Week 9 17-Oct 57 18-Oct 58 19-Oct 59 Week 10 24-Oct 64 25-Oct 65 26-Oct 66 Week 11 31-Oct 71 1-Nov 72 2-Nov 73 Recovery Week 12 7-Nov 78 8-Nov 79 9-Nov 80 The Final Stretch Week 13 14-Nov 85 15-Nov 86 16-Nov 87 Day 01: 22-Aug-2011 <<< Enter Start Date Here! Day 30: 20-Sep-2011 Day 60: 20-Oct-2011 Day 90: 19-Nov-2011 Purpose: Instructions: To begin using this sheet, follow these instructions 1) > The rest of the calendar will be automatically filled > The number of the day that you are on also is reflect 2) On Day 1 of Week 1 in the calendar, click on the DATE > Example: I started on 9-May, so I just click on the c > You will be taken to the sheet with the "Chest & Back 3) PUSH PLAY!!! And begin recording your progress. 4) > Placing an "X" in the COMPLETED >>>>>>> row will auto This sheet was designed to supplement or replace the pa now, the only workout I have designed for use is the Cl sometime soon? You can still use this, but the calenda Start by entering the date that you plan on starting yo > The sheet will now customize the Day of the Week base Day 1, the sheet will show SATURDAY as the Day of the W > If you want to make a note on a particular exercise, feature if you don't know how. It's easy. Just right- Once you have completed your workout, place an X in the
Transcript
Power 90X - Classic Routine Workout
Monday Tuesday Wednesday
Phase IMain
Week 1 22-Aug X 23-Aug X 24-Aug 3
Week 2 29-Aug 8 30-Aug 9 31-Aug 10
Week 3 5-Sep 15 6-Sep 16 7-Sep 17
Recovery Week 4 12-Sep 22 13-Sep 23 14-Sep 24
Phase IIMain
Week 5 19-Sep 29 20-Sep 30 21-Sep 31
Week 6 26-Sep 36 27-Sep 37 28-Sep 38
Week 7 3-Oct 43 4-Oct 44 5-Oct 45
Recovery Week 8 10-Oct 50 11-Oct 51 12-Oct 52
Phase IIIMain
Week 9 17-Oct 57 18-Oct 58 19-Oct 59
Week 10 24-Oct 64 25-Oct 65 26-Oct 66
Week 11 31-Oct 71 1-Nov 72 2-Nov 73
Recovery Week 12 7-Nov 78 8-Nov 79 9-Nov 80
The Final Stretch Week 13 14-Nov 85 15-Nov 86 16-Nov 87
Day 01: 22-Aug-2011 <<< Enter Start Date Here!
Day 30: 20-Sep-2011
Day 60: 20-Oct-2011
Day 90: 19-Nov-2011
Purpose:
Instructions: To begin using this sheet, follow these instructions
1)> The rest of the calendar will be automatically filled in for you.
> The number of the day that you are on also is reflected on the calendar
2) On Day 1 of Week 1 in the calendar, click on the DATE> Example: I started on 9-May, so I just click on the calendar date to take me to the first workout.> You will be taken to the sheet with the "Chest & Back" workout sheet.
3) PUSH PLAY!!! And begin recording your progress.
4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
This sheet was designed to supplement or replace the paper worksheets used during the P90X program. For right now, the only workout I have designed for use is the Classic Routine. I should be able to get the other 2 done sometime soon? You can still use this, but the calendar is not programmed with the other workout schedule.
Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show SATURDAY as the Day of the Week.
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's easy. Just right-click the cell and select "Insert Comment"
E3
What Day is it? ;) Keep pushin play!
G3
What Day is it? ;) Keep pushin play!
I3
What Day is it? ;) Keep pushin play!
5) Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!
6) Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)
7) Repeat the above steps each day until Day 91!!! GOOD LUCK!
Fitness Test:
> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good to use for everything else.
You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a calculation for the Nutrition Level.
Thursday Friday Saturday Sunday
25-Aug 4 26-Aug 5 27-Aug 6 28-Aug 7
1-Sep 11 2-Sep 12 3-Sep 13 4-Sep 14
8-Sep 18 9-Sep 19 10-Sep 20 11-Sep 21
15-Sep 25 16-Sep 26 17-Sep 27 18-Sep 28
22-Sep 32 23-Sep 33 24-Sep 34 25-Sep 35
29-Sep 39 30-Sep 40 1-Oct 41 2-Oct 42
6-Oct 46 7-Oct 47 8-Oct 48 9-Oct 49
13-Oct 53 14-Oct 54 15-Oct 55 16-Oct 56
20-Oct 60 21-Oct 61 22-Oct 62 23-Oct 63
27-Oct 67 28-Oct 68 29-Oct 69 30-Oct 70
3-Nov 74 4-Nov 75 5-Nov 76 6-Nov 77
10-Nov 81 11-Nov 82 12-Nov 83 13-Nov 84
17-Nov 88 18-Nov 89 19-Nov 90 20-Nov 91
<<< Enter Start Date Here!
To begin using this sheet, follow these instructions
> The rest of the calendar will be automatically filled in for you.
> The number of the day that you are on also is reflected on the calendar
On Day 1 of Week 1 in the calendar, click on the DATE> Example: I started on 9-May, so I just click on the calendar date to take me to the first workout.> You will be taken to the sheet with the "Chest & Back" workout sheet.
PUSH PLAY!!! And begin recording your progress.
Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
Link: Fit Test
This sheet was designed to supplement or replace the paper worksheets used during the P90X program. For right now, the only workout I have designed for use is the Classic Routine. I should be able to get the other 2 done sometime soon? You can still use this, but the calendar
Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's easy. Just right-click the cell and select "Insert Comment"
K3
What Day is it? ;) Keep pushin play!
M3
What Day is it? ;) Keep pushin play!
O3
What Day is it? ;) Keep pushin play!
Q3
What Day is it? ;) Keep pushin play!
Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!
Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)
Repeat the above steps each day until Day 91!!! GOOD LUCK!> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good
You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a
Power 90X - Fit Test & Nutrition
Fitness TestPrior to Day 01 After Day 90
Heart Rate bps bpsPull-Ups
Vertical Leap IN INPush-Ups
Toe Touch IN INWall Squat Min:Sec Min:Sec
Bicep Curls # / Weight # / WeightAbs: In & Outs
Nutrition LevelBody Fat % Notes
Start(Prior to Day 1)Day 28(Phase I Complete)Day 56(Phase 2 Complete)Day 90(Phase 3 Complete)
Body Weight RMR Daily Activity Burn Energy Amount165 1650 330 2580
Your Energy Level Nutrition Level1800-2399 LEVEL I2400-2999 LEVEL II
3000+ LEVEL III
Your Nutrition Level = LEVEL II
[Click here to go back to the Main Calendar Page]
B28
Type your body weight here to calculate Nutrition Level
MEASUREMENTSPrior to Day 01 After Day 90
Body Fat % >>>>>>> % %
(N) Weight >>>>>>> LBS LBS
Chest >>>>>>> IN IN
Waist >>>>>>> IN IN
Hips >>>>>>> IN IN
Right Thigh >>>>>>> IN IN
Left Thigh >>>>>>> IN IN
Right Arm >>>>>>> IN IN
Left Arm >>>>>>> IN IN
(wearing clothes? Y/N)
(measured at midpoint)(measured at midpoint)(flexed, measured at peak of bicep)(flexed, measured at peak of bicep)
