Power 90X - Classic Routine Workout Monday Tuesday Wednesday Phase I Main Week 1 29-Aug X 30-Aug 2 31-Aug Week 2 5-Sep 8 6-Sep 9 7-Sep Week 3 12-Sep 15 13-Sep 16 14-Sep Recovery Week 4 19-Sep 22 20-Sep 23 21-Sep Phase II Main Week 5 26-Sep 29 27-Sep 30 28-Sep Week 6 3-Oct 36 4-Oct 37 5-Oct Week 7 10-Oct 43 11-Oct 44 12-Oct Recovery Week 8 17-Oct 50 18-Oct 51 19-Oct Phase III Main Week 9 24-Oct 57 25-Oct 58 26-Oct Week 10 31-Oct 64 1-Nov 65 2-Nov Week 11 7-Nov 71 8-Nov 72 9-Nov Recovery Week 12 14-Nov 78 15-Nov 79 16-Nov The Final Stretch Week 13 21-Nov 85 22-Nov 86 23-Nov Day 01: 29-Aug-2011 <<< Enter Start Date Here! Day 30: 27-Sep-2011 Day 60: 27-Oct-2011 Day 90: 26-Nov-2011 Purpose: Instructions: To begin using this sheet, follow these instructions 1) > The rest of the calendar will be automatically fil > The number of the day that you are on also is refl 2) On Day 1 of Week 1 in the calendar, click on the DAT > Example: I started on 9-May, so I just click on th > You will be taken to the sheet with the "Chest & B 3) PUSH PLAY!!! And begin recording your progress. 4) > Placing an "X" in the COMPLETED >>>>>>> row will a This sheet was designed to supplement or replace the the only workout I have designed for use is the Clas soon? You can still use this, but the calendar is n Start by entering the date that you plan on starting > The sheet will now customize the Day of the Week b Day 1, the sheet will show SATURDAY as the Day of th > If you want to make a note on a particular exercis feature if you don't know how. It's easy. Just rig Once you have completed your workout, place an X in
Transcript
Power 90X - Classic Routine Workout
Monday Tuesday Wednesday
Phase IMain
Week 1 29-Aug X 30-Aug 2 31-Aug 3
Week 2 5-Sep 8 6-Sep 9 7-Sep 10
Week 3 12-Sep 15 13-Sep 16 14-Sep 17
Recovery Week 4 19-Sep 22 20-Sep 23 21-Sep 24
Phase IIMain
Week 5 26-Sep 29 27-Sep 30 28-Sep 31
Week 6 3-Oct 36 4-Oct 37 5-Oct 38
Week 7 10-Oct 43 11-Oct 44 12-Oct 45
Recovery Week 8 17-Oct 50 18-Oct 51 19-Oct 52
Phase IIIMain
Week 9 24-Oct 57 25-Oct 58 26-Oct 59
Week 10 31-Oct 64 1-Nov 65 2-Nov 66
Week 11 7-Nov 71 8-Nov 72 9-Nov 73
Recovery Week 12 14-Nov 78 15-Nov 79 16-Nov 80
The Final Stretch Week 13 21-Nov 85 22-Nov 86 23-Nov 87
Day 01: 29-Aug-2011 <<< Enter Start Date Here!
Day 30: 27-Sep-2011
Day 60: 27-Oct-2011
Day 90: 26-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
1-Sep 4 2-Sep 5 3-Sep 6 4-Sep 7
8-Sep 11 9-Sep 12 10-Sep 13 11-Sep 14
15-Sep 18 16-Sep 19 17-Sep 20 18-Sep 21
22-Sep 25 23-Sep 26 24-Sep 27 25-Sep 28
29-Sep 32 30-Sep 33 1-Oct 34 2-Oct 35
6-Oct 39 7-Oct 40 8-Oct 41 9-Oct 42
13-Oct 46 14-Oct 47 15-Oct 48 16-Oct 49
20-Oct 53 21-Oct 54 22-Oct 55 23-Oct 56
27-Oct 60 28-Oct 61 29-Oct 62 30-Oct 63
3-Nov 67 4-Nov 68 5-Nov 69 6-Nov 70
10-Nov 74 11-Nov 75 12-Nov 76 13-Nov 77
17-Nov 81 18-Nov 82 19-Nov 83 20-Nov 84
24-Nov 88 25-Nov 89 26-Nov 90 27-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 is not
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)
