Power 90X - Fit Test & Nutrition Fitness Test MEASUREMENTS Prior to Day 01 After Day 90 rior to Day 0 After Day 90 Heart Rate bps bps Body Fat % >>>>>>> % % Pull-Ups Peso >>>>>>> Kg Kg (wearing clothes? Y/N) Vertical Leap IN IN Torace >>>>>>> cm cm Push-Ups vita >>>>>>> cm cm Toe Touch IN IN anca >>>>>>> cm cm Wall Squat Min:Sec Min:Sec coscia dx >>>>>>> cm cm (measured at midpoint) Bicep Curls # / Weight # / Weight coscia sx >>>>>>> cm cm (measured at midpoint) Abs: In & Outs braccia dx >>>>>>> cm cm (flexed, measured at peak of bicep) braccia sx >>>>>>> cm cm (flexed, measured at peak of bicep) Nutrition Level Body Fat % Notes Start (Prior to Day 1) Day 28 (Phase I Complete) Day 56 (Phase 2 Complete) Day 90 (Phase 3 Complete) Body Weight Body Weight RMR aily Activity Bur Energy Amount 120 264.554712 2646 529.109424 3774.656544 Your Energy Level utrition Leve 1800-2399 LEVEL I 2400-2999 LEVEL II 3000+ LEVEL III Your Nutrition Level = LEVEL III ck here to go back to the Main Calendar P
Transcript
Power 90X - Fit Test & Nutrition
Fitness Test MEASUREMENTSPrior to Day 01 After Day 90 Prior to Day 01 After Day 90
Heart Rate bps bps Body Fat % >>>>>>> % %Pull-Ups Peso >>>>>>> Kg Kg (wearing clothes? Y/N)
Vertical Leap IN IN Torace >>>>>>> cm cmPush-Ups vita >>>>>>> cm cm
Toe Touch IN IN anca >>>>>>> cm cmWall Squat Min:Sec Min:Sec coscia dx >>>>>>> cm cm (measured at midpoint)
Bicep Curls # / Weight # / Weight coscia sx >>>>>>> cm cm (measured at midpoint)Abs: In & Outs braccia dx >>>>>>> cm cm (flexed, measured at peak of bicep)
braccia sx >>>>>>> cm cm (flexed, measured at peak of bicep)Nutrition Level
Body Fat % NotesStart(Prior to Day 1)Day 28(Phase I Complete)Day 56(Phase 2 Complete)Day 90(Phase 3 Complete)
Body Weight K Body Weight RMR Daily Activity Burn Energy Amount120 264.554712 2645.55 529.109424 3774.656544
Your Energy Level Nutrition Level1800-2399 LEVEL I2400-2999 LEVEL II
3000+ LEVEL III
Your Nutrition Level = LEVEL III
[Click here to go back to the Main Calendar Page]
B28
Type your body weight here to calculate Nutrition Level
Power 90X - Lean Routine Workout
Friday Saturday Sunday
Phase IMain
Week 1 1-Jan 1 2-Jan 2 3-Jan 3
Week 2 8-Jan 1 9-Jan 9 10-Jan 10
Week 3 15-Jan 1 16-Jan 16 17-Jan 17
Recovery Week 4 22-Jan 22 23-Jan 23 24-Jan 24
Phase IIMain
Week 5 29-Jan 29 30-Jan 30 31-Jan 38
Week 6 5-Feb 36 6-Feb 37 7-Feb 38
Week 7 12-Feb 43 13-Feb 44 14-Feb 38
Recovery Week 8 19-Feb 50 20-Feb 51 21-Feb 52
Phase IIIMain
Week 9 26-Feb 57 27-Feb 58 28-Feb 59
Week 10 4-Mar 64 5-Mar 65 6-Mar 66
Week 11 11-Mar 71 12-Mar 72 13-Mar 73
Recovery Week 12 18-Mar 78 19-Mar 79 20-Mar 80
he Final Stretch Week 13 25-Mar 85 26-Mar 86 27-Mar 87
Day 01: <<< Enter Start Date Here!
Day 30: 30-Jan-1904
Day 60: 29-Feb-1904
Day 90: 30-Mar-1904
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
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!
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!
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.
Monday Tuesday Wednesday Thursday
4-Jan 4 5-Jan 5 6-Jan 6 7-Jan 7
11-Jan 11 12-Jan 12 13-Jan 13 14-Jan 14
18-Jan 18 19-Jan 19 20-Jan 20 21-Jan 21
25-Jan 25 26-Jan 26 27-Jan 27 28-Jan 28
1-Feb 32 2-Feb 33 3-Feb 34 4-Feb 35
8-Feb 39 9-Feb 40 10-Feb 41 11-Feb 42
15-Feb 46 16-Feb 47 17-Feb 48 18-Feb 49
22-Feb 53 23-Feb 54 24-Feb 55 25-Feb 56
29-Feb 60 1-Mar 61 2-Mar 62 3-Mar 63
7-Mar 67 8-Mar 68 9-Mar 69 10-Mar 70
14-Mar 74 15-Mar 75 16-Mar 76 17-Mar 77
21-Mar 81 22-Mar 82 23-Mar 83 24-Mar 84
28-Mar 88 29-Mar 89 30-Mar 90 31-Mar 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
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!
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 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
> 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!
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
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
