WORKOUTS CHARTS

CHEST & BACK CHEST & BACK

PLYOMETRICS SHOULDERS & ARMS
CARDIO X LEGS & BACK
SHOULDERS & ARMS CORE SYNERGISTICS
YOGA X CORE SYNERGISTICS (LEAN)
KENPO X CHEST, SHOULDERS, & TRICEPS
LEGS & BACK BACK & BICEPS
CORE SYNERGISTICS
CORE SYNERGISTICS (LEAN)
CHEST, SHOULDERS, & TRICEPS
BACK & BICEPS
AB RIPPER X

Visit us online

www.TeamBeachbody.com
www.P90X.com
www.Beachbody.com

Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the c

The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyri
non-exclusive license for personal use of the product. You may install the product on as many comp
are for your own use. If you are a personal trainer and wish to use the product in the conduc
btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bund
the copyright owner.
P90Xcel created by Stephan Bour of Workoutsoft.com.
non-exclusive license for personal use of the product. You may install the product on as many comp
are for your own use. If you are a personal trainer and wish to use the product in the conduc
btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bund
the copyright owner.
P90Xcel created by Stephan Bour of Workoutsoft.com.
 NUTRITION SHEETS FOR PRINT
PHASES & LEVELS CHEST & BACK
PORTION PLAN SHOULDERS & ARMS
WEEKLY CALORIES LEGS & BACK
DAILY CALORIES CHART CORE SYNERGISTICS (LEAN)
CORE SYNERGISTICS
TRICEPS CHEST, SHOULDERS, & TRICEPS
BACK & BICEPS
AB RIPPER X

Visit us online

TeamBeachbody.com
www.P90X.com
w.Beachbody.com

or in part without the express consent of the copyright owner is strictly prohibited.

90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. You are granted a
y install the product on as many computers as you wish as long as all the copies
wish to use the product in the conduct of your business, please inquire at
ou may not resell, redistribute, or bundle this product without express consent of
he copyright owner.
by Stephan Bour of Workoutsoft.com.
 y install the product on as many computers as you wish as long as all the copies
wish to use the product in the conduct of your business, please inquire at
ou may not resell, redistribute, or bundle this product without express consent of
he copyright owner.
by Stephan Bour of Workoutsoft.com.
Welcome to P90Xcel
Congratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fit
To get started, please see the instructions on setup and usage below.

Abbreviations:
R1, R2: reps for first exercise, reps for second exercise
W1, W2: same for weights
NC, C: No-Chair or Chair for pull-Ups
N, K: Normal or on Knees form for push-Ups
RA, LA: right or left arm
RL, LL: right or left leg

Setup and usage:

Make a copy of the original file for safekeeping
Open the copy you made for your own use and familiarize yourself with the spreadsheet
Clear the spreadsheet of all sample data (if necessary). Only required if you want to start over.
• Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocke
clear their content
• Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CA
wanted to keep, simply close the file without saving or start over from a clean copy of the original
• The sheet is now blank and ready for your own data
• Repeat for each sheet containing user data (all except INSTRUCTIONS, DATA, graphs, and the "for Print"
Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-co
Next, fill out all the required "Data Operations" data in the SETUP sheet
1. Data Operations:
"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A numb
you've overdone it so much on the first repeat that you can't perform the second with the same intensity,
the difference between the two repeats from the average of the two repeats. The value set in the box det
corresponds to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penal
penalty" value to 0 to disable the feature.

"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at lea
provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) a
chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up i
less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or r

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the
multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises (
same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixe
well.
2. Calculations and Color codes:
For 2 repeat exercises, the number in the white box is the average
 The red box indicates that the second repeat was less than the first
the DATA sheet unless penalty was turned off, as explained above
The green box indicates that the second repeat was equal or higher

Support
For problems, questions, and suggestions please see the support section at:
Contact us at: support@workoutsoft.com

Credits
Daniel Pendergrass for suggestions, testing, and direct contributions to new features.
Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadshe
Beachbody® and Tony Horton for the awesome P90X® program. http://www.beachbody.com/
Bill Townsend at Beachbody for interface improvements, branding, and conversion for Microsoft Excel 2003 and

Change Log
Version 2.05:
Conversion for Microsoft Excel 2003 and 2007
Interface improvements and branding integration
Version 2.04:
Corrected formulas on LEGS & BACK "Calf Raise Squat"
Added Notes section on all workout recording sheets
Added conditional formatting to warn about missing start date Body Fat value on Setup sheet
Added RL and LL to LEGS & BACK "Step Back Lunge" routine
Added sheet protection warning routine to reschedule macro
Fixed incorrect dates on YOGA sheet
Fixed bad data point in SHOULDERS & ARMS chart
Version 2.03:
Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheet
Changed some conditional formatting formulas for compatibility with Office 2003
Added gram/ounce converter to Portion Plan sheet
Added missing clear data buttons to Week 3-13 CALs sheets
Added Week 13 calories tracking sheet
Corrected inaccurate P90X end date formula in Setup sheet
Minor fixes to Schedule sheet formulas
Version 2.02:
New "Select All Unlocked Cells and CLEAR CONTENT" button
Version 2.0:
Classic and Lean sheet
MAIN navigation programs
with now
linkson
to same
all thesheet.
sheetsSimply
in theselect your program and all the schedules update autom
workbook
Hyperlinked navigation throughout the workbook

SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheets
Ability to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust th
Heart rate calculator
New sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO X
Nutrition tracking
P90X Fit Test
SETUP sheet with P90X estimated completion date
New dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and hel
Body fat calculators sheet with 3 new methods
Version 1.5:
Added a unit selection option to the SETUP sheet (inch/lb or meter/kg)
Added BSA calculation to the SETUP sheet
Version 1.4:
New INSTRUCTIONS sheet
PREFERENCES sheet changed to SETUP sheet
Added Weight, Body Fat, and BMI goals to SETUP sheet
Added BMI calculator to SETUP sheet
HEALTH FACTORS moved to new PERFORMANCE sheet
New MEASUREMENTS sheet
Version 1.3:
Cleaned-up redundant conditional format rules throughout
Corrected a few formulas and labels on LEGS & BACK sheet
Version 1.2:
Added PREFERENCES sheet
Changed formulas throughout to use Preferences settings
Corrected bad data references on DATA sheet
Fixed formula error on LEGS & BACK, 02 Calf Raise Squat
Fixed formula errors on CHEST, SHOULDERS, & TRICEPS
Major modifications to Penalty formula
Added Penalty activation switch
Minor cosmetics changes
Version 1.1:
Corrected formulas on BACK & BICEPS worksheet
Version 1.0
Added CORE SYNERGISTICS worksheet
 Beachbody's extreme home fitness program P90X.

adsheet
you want to start over.
buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation,

ve all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you
an copy of the original

ATA, graphs, and the "for Print" sheets)

The data is used to color-code your progress in the PERFORMANCE sheet

ant to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If
second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of
ts. The value set in the box determines the portion that is subtracted. The maximum penalty
he number, the lower the penalty. If you don't like the idea, ignore that number and set the "Activate

lp of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore
he real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how
hey will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as
p, simply set this value to 1 or record all your pull-ups in "NC" box.

cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight
mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the
ll reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work

in the white box is the average between the two repeats

 d repeat was less than the first. The number in the red box will be subtracted from the average above in
turned off, as explained above
ond repeat was equal or higher than the first. No penalty is applied

Support
http://www.workoutsoft.com/Support.html

Credits
ures.
ghtLossCalculator_v4 spreadsheet. http://maggiewang.com/
achbody.com/
on for Microsoft Excel 2003 and 2007.

Change Log

n Setup sheet

NTS sheet
3

all the schedules update automatically

ing sheets
eans a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule after a missed day.

ally simplifies the charts and helps focus your attention on the workouts you select
Record your stats and goals
(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically)

Select your P90X Program Lean

YOUR P90X START DATE: Mon, Apr 18, '11

YOUR P90X PLANNED COMPLETION DATE: Sun, Jul 17, '11
YOUR P90X ACTUAL COMPLETION DATE: Sun, Jul 17, '11
DAYS ELAPSED SINCE START: -1
DAYS SKIPPED TO DATE: 0

Set the Height/Weight unit combination you wish to use: inch/lb

Select your gender: Male

Select your body fat calculation method: Digital Scale

MY STATS on P90X START DATE

Age 32.0
Height 72.0
Weight 180.0
Body Fat % (From "CALCULATORS" sheet) 25.0%
Lean Body Mass 135.0
Fat Body Mass 45.0
Body Surface Area (BSA) 2.0
Body Mass Index (BMI) 24.4

MY UPPER LIMITS
Weight 170.0
Body Fat 25.0%
BMI 24.9

MY TARGETS ON P90X COMPLETION DATE

Target Lean Body Mass Increase 4.0
Target Body Fat 18.0%
Target Weight 163.3
Target BMI 22.1
Target Weight Loss 16.7

DATA OPERATIONS
Penalty for doing less reps on the second repeat (some exercises). Enter
2 for "Subtract 1/2 of the difference from the Average"; 3 for "Subtract 2.0
1/3 of the difference; and so on…)
Activate penalty (0 is OFF, 1 is ON) 1

Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for

2.0
"Counts as 1/2"; and so on…)

Number to divide the R*W calculation by for better chart display 10

omatically)

yrs
inch
lb
<- ARE YOU SURE?
lb
lb
sq meters

lb

lb

lb

lb
OPTION 1, Reading from scale:

Your Body Fat content: 25.00%

OPTION 2, The U.S. Navy Circumference Method:

Set Unit (Drop Down): inch

Abdomen Hip Neck Height

30.00 inch 30.00 inch 10.00 inch 68.00

You selected: Male

Your Body Fat content: 20.19% Target ranges. Men: 10-18%, Women: 18-25%

OPTION 3, The 3-Site Method:

FEMALE
REPEAT
SITE 1 2 3 Average BF
Tricep 0.0 3.14%
Suprailiac 0.0
Thigh 0.0

You selected: Male

Your Body Fat content: 0.82%

OPTION 4, The 7-site Method:

FEMALE
REPEAT
SITE 1 2 3 Average
Tricep 0.0 3.96%
Suprailiac 0.0
Thigh 0.0
Chest 0.0
Midaxillary 0.0
Subscapula 0.0
Abdomen 0.0

You selected: Male

Your Body Fat content: 0.21%

inch

MALE
REPEAT
SITE 1 2 3 Average BF
Chest 0.0 0.82%
Abdomen 0.0
Thigh 0.0

MALE
REPEAT
SITE 1 2 3 Average BF
Chest 0.0 0.21%
Abdomen 0.0
Thigh 0.0
Suprailiac 0.0
Midaxilliary 0.0
Tricep 0.0
Subscapula 0.0
 P90X Fit Test

Prior to Day 01
1. Physical Condition
Pull-Ups Reps FAIL
Vertical Reach Inch
Jump with Step Inch
Vertical Leap 0 Inch FAIL
Push-Ups Reps FAIL
Toe Touch 7 Inch FAIL
Wall Squat Seconds FAIL
Bicep Curls Reps
Weight
0 Total FAIL
In & Outs reps FAIL

2. Cardiac Condition
Resting Heart Rate 76 Bpm
Heart Rate Maximizer:
Immediately Bpm
After 1 minute Bpm
After 2 minutes Bpm
After 3 minutes Bpm
After 4 minutes Bpm

TARGET HEART RATE CALCULATOR

Age (from "SETUP" sheet)
Maximum Heart Hate
"In Zone" Minimum Target Heart Rate
"Light Intensity" Target Heart Rate
"Moderate Intensity" Target Heart Rate
"Heavy Intensity" Target Heart Rate
"MAX Intensity" Target Heart Rate
it Test
1

After Day 90
1. Physical Condition
Pull-Ups Reps FAIL
Vertical Reach Inch
Jump with Step Inch
Vertical Leap 0 Inch FAIL
Push-Ups Reps FAIL
Toe Touch 7 Inch FAIL
Wall Squat Seconds FAIL
Bicep Curls Reps
Weight
0 Total FAIL
In & Outs reps FAIL

2. Cardiac Condition
Resting Heart Rate Bpm
Heart Rate Maximizer:
Immediately Bpm
After 1 minute Bpm
After 2 minutes Bpm
After 3 minutes Bpm
After 4 minutes Bpm

ULATOR
32 yrs
187.6 Bpm
113 Bpm
122 Bpm
141 Bpm
159 Bpm
178 Bpm
 Start Week 2 Week 3 Week 4
Date 18-Apr-11 25-Apr-11 2-May-11 9-May-11
Neck
Shoulder
Chest
Waist
Abdomen
Hips
Thigh
Measurements (inch)
Knee
Calf
Ankle
Arm
Forearm
Wrist
Waist-Hip Ratio
Pectoral
Abdominal
Thigh
Body Fat Tricep
Measurements (mm)
Subscapular
Suprailiac
Axilla
 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11
16-May-11 23-May-11 30-May-11 6-Jun-11 13-Jun-11 20-Jun-11 27-Jun-11
Week 12 Week 13 Final
4-Jul-11 11-Jul-11 17-Jul-11
 Workout Schedul
DATA FROM SETUP SHEET: Sheet is PROTECTED for safety but no
WEIGHT
Too high (Greater than) 170.0
Target (Less than) 163.3
BODY FAT
Too high (Greater than) 25.0%
Target (Less than) 18.0%
BMI
Too high (Greater than) 24.9
Target (Less than) 22.1

Weight Body Fat Body Fat

Weight BMI
Date Loss (lb) (%)

Monday, April 18, 2011 180.0 0.0 45.0 25.0% 24.4

Tuesday, April 19, 2011
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Tuesday, June 19, 2012
Wednesday, June 20, 2012
Thursday, June 21, 2012
Friday, June 22, 2012
 Saturday, June 23, 2012
Sunday, June 24, 2012
Monday, June 25, 2012
Tuesday, June 26, 2012
Wednesday, June 27, 2012
Thursday, June 28, 2012
Friday, June 29, 2012
Saturday, June 30, 2012
Sunday, July 01, 2012
Monday, July 02, 2012
Tuesday, July 03, 2012
Wednesday, July 04, 2012
Thursday, July 05, 2012
Friday, July 06, 2012
Saturday, July 07, 2012
Sunday, July 08, 2012
Monday, July 09, 2012
Tuesday, July 10, 2012
Wednesday, July 11, 2012
Thursday, July 12, 2012
Friday, July 13, 2012
Saturday, July 14, 2012
Sunday, July 15, 2012
Monday, July 16, 2012
Tuesday, July 17, 2012
Wednesday, July 18, 2012
Thursday, July 19, 2012
Friday, July 20, 2012
Saturday, July 21, 2012
Sunday, July 22, 2012
Monday, July 23, 2012
Tuesday, July 24, 2012
Wednesday, July 25, 2012
Thursday, July 26, 2012
Friday, July 27, 2012
Saturday, July 28, 2012
Sunday, July 29, 2012
Monday, July 30, 2012
Tuesday, July 31, 2012
Wednesday, August 01, 2012
Thursday, August 02, 2012
Friday, August 03, 2012
Saturday, August 04, 2012
Sunday, August 05, 2012
Monday, August 06, 2012
 Tuesday, August 07, 2012
Wednesday, August 08, 2012
Thursday, August 09, 2012
Friday, August 10, 2012
Saturday, August 11, 2012
Sunday, August 12, 2012
Monday, August 13, 2012
Tuesday, August 14, 2012
Wednesday, August 15, 2012
Thursday, August 16, 2012
Friday, August 17, 2012
Saturday, August 18, 2012
Sunday, August 19, 2012
Monday, August 20, 2012
Tuesday, August 21, 2012
Wednesday, August 22, 2012
Thursday, August 23, 2012
Friday, August 24, 2012
Saturday, August 25, 2012
Sunday, August 26, 2012
Monday, August 27, 2012
Tuesday, August 28, 2012
Wednesday, August 29, 2012
Thursday, August 30, 2012
Friday, August 31, 2012
Saturday, September 01, 2012
Sunday, September 02, 2012
Monday, September 03, 2012
Tuesday, September 04, 2012
Wednesday, September 05, 2012
Thursday, September 06, 2012
Friday, September 07, 2012
Saturday, September 08, 2012
Sunday, September 09, 2012
Monday, September 10, 2012
Tuesday, September 11, 2012
Wednesday, September 12, 2012
Thursday, September 13, 2012
Friday, September 14, 2012
Saturday, September 15, 2012
Sunday, September 16, 2012
Monday, September 17, 2012
Tuesday, September 18, 2012
Wednesday, September 19, 2012
Thursday, September 20, 2012
 Friday, September 21, 2012
Saturday, September 22, 2012
Sunday, September 23, 2012
Monday, September 24, 2012
Tuesday, September 25, 2012
Wednesday, September 26, 2012
Thursday, September 27, 2012
Friday, September 28, 2012
Saturday, September 29, 2012
Sunday, September 30, 2012
Monday, October 01, 2012
Tuesday, October 02, 2012
Wednesday, October 03, 2012
Thursday, October 04, 2012
Friday, October 05, 2012
Saturday, October 06, 2012
Sunday, October 07, 2012
Monday, October 08, 2012
Tuesday, October 09, 2012
Wednesday, October 10, 2012
Thursday, October 11, 2012
Friday, October 12, 2012
Saturday, October 13, 2012
Sunday, October 14, 2012
Monday, October 15, 2012
Tuesday, October 16, 2012
Wednesday, October 17, 2012
Thursday, October 18, 2012
Friday, October 19, 2012
Saturday, October 20, 2012
Sunday, October 21, 2012
Monday, October 22, 2012
Tuesday, October 23, 2012
Wednesday, October 24, 2012
Thursday, October 25, 2012
Friday, October 26, 2012
Saturday, October 27, 2012
Sunday, October 28, 2012
Monday, October 29, 2012
Tuesday, October 30, 2012
Wednesday, October 31, 2012
Thursday, November 01, 2012
Friday, November 02, 2012
Saturday, November 03, 2012
Sunday, November 04, 2012
 Monday, November 05, 2012
Tuesday, November 06, 2012
Wednesday, November 07, 2012
Thursday, November 08, 2012
Friday, November 09, 2012
Saturday, November 10, 2012
Sunday, November 11, 2012
Monday, November 12, 2012
Tuesday, November 13, 2012
Wednesday, November 14, 2012
Thursday, November 15, 2012
Friday, November 16, 2012
Saturday, November 17, 2012
Sunday, November 18, 2012
Monday, November 19, 2012
Tuesday, November 20, 2012
Wednesday, November 21, 2012
Thursday, November 22, 2012
Friday, November 23, 2012
Saturday, November 24, 2012
Sunday, November 25, 2012
Monday, November 26, 2012
Tuesday, November 27, 2012
Wednesday, November 28, 2012
Thursday, November 29, 2012
Friday, November 30, 2012
Saturday, December 01, 2012
Sunday, December 02, 2012
Monday, December 03, 2012
Tuesday, December 04, 2012
Wednesday, December 05, 2012
Thursday, December 06, 2012
Friday, December 07, 2012
Saturday, December 08, 2012
Sunday, December 09, 2012
Monday, December 10, 2012
Tuesday, December 11, 2012
Wednesday, December 12, 2012
Thursday, December 13, 2012
Friday, December 14, 2012
Saturday, December 15, 2012
Sunday, December 16, 2012
Monday, December 17, 2012
Tuesday, December 18, 2012
Wednesday, December 19, 2012
 Thursday, December 20, 2012
Friday, December 21, 2012
Saturday, December 22, 2012
Sunday, December 23, 2012
Monday, December 24, 2012
Tuesday, December 25, 2012
Wednesday, December 26, 2012
Thursday, December 27, 2012
Friday, December 28, 2012
Saturday, December 29, 2012
Sunday, December 30, 2012
Monday, December 31, 2012
Tuesday, January 01, 2013
Wednesday, January 02, 2013
Thursday, January 03, 2013
Friday, January 04, 2013
Saturday, January 05, 2013
Sunday, January 06, 2013
Monday, January 07, 2013
Tuesday, January 08, 2013
Wednesday, January 09, 2013
Thursday, January 10, 2013
Friday, January 11, 2013
Saturday, January 12, 2013
Sunday, January 13, 2013
Monday, January 14, 2013
Tuesday, January 15, 2013
Wednesday, January 16, 2013
Thursday, January 17, 2013
Friday, January 18, 2013
Saturday, January 19, 2013
Sunday, January 20, 2013
Monday, January 21, 2013
Tuesday, January 22, 2013
Wednesday, January 23, 2013
Thursday, January 24, 2013
Friday, January 25, 2013
Saturday, January 26, 2013
Sunday, January 27, 2013
Monday, January 28, 2013
Tuesday, January 29, 2013
Wednesday, January 30, 2013
Thursday, January 31, 2013
Friday, February 01, 2013
Saturday, February 02, 2013
 Sunday, February 03, 2013
Monday, February 04, 2013
Tuesday, February 05, 2013
Wednesday, February 06, 2013
Thursday, February 07, 2013
Friday, February 08, 2013
Saturday, February 09, 2013
Sunday, February 10, 2013
Monday, February 11, 2013
Tuesday, February 12, 2013
Wednesday, February 13, 2013
Thursday, February 14, 2013
Friday, February 15, 2013
Saturday, February 16, 2013
Sunday, February 17, 2013
Monday, February 18, 2013
Tuesday, February 19, 2013
Wednesday, February 20, 2013
Thursday, February 21, 2013
Friday, February 22, 2013
Saturday, February 23, 2013
Sunday, February 24, 2013
Monday, February 25, 2013
Tuesday, February 26, 2013
Wednesday, February 27, 2013
Thursday, February 28, 2013
Friday, March 01, 2013
Saturday, March 02, 2013
Sunday, March 03, 2013
Monday, March 04, 2013
Tuesday, March 05, 2013
Wednesday, March 06, 2013
Thursday, March 07, 2013
Friday, March 08, 2013
Saturday, March 09, 2013
Sunday, March 10, 2013
Monday, March 11, 2013
Tuesday, March 12, 2013
Wednesday, March 13, 2013
Thursday, March 14, 2013
Friday, March 15, 2013
Saturday, March 16, 2013
Sunday, March 17, 2013
Monday, March 18, 2013
Tuesday, March 19, 2013
Wednesday, March 20, 2013
Thursday, March 21, 2013
Friday, March 22, 2013
Saturday, March 23, 2013
Sunday, March 24, 2013
Monday, March 25, 2013
Tuesday, March 26, 2013
Wednesday, March 27, 2013
Thursday, March 28, 2013
Friday, March 29, 2013
Saturday, March 30, 2013
Sunday, March 31, 2013
Monday, April 01, 2013
Tuesday, April 02, 2013
Wednesday, April 03, 2013
Thursday, April 04, 2013
Friday, April 05, 2013
Saturday, April 06, 2013
Sunday, April 07, 2013
Monday, April 08, 2013
Tuesday, April 09, 2013
Wednesday, April 10, 2013
Thursday, April 11, 2013
Friday, April 12, 2013
Saturday, April 13, 2013
Sunday, April 14, 2013
Monday, April 15, 2013
Tuesday, April 16, 2013
Wednesday, April 17, 2013
Thursday, April 18, 2013
Friday, April 19, 2013
Saturday, April 20, 2013
Sunday, April 21, 2013
Monday, April 22, 2013
Tuesday, April 23, 2013
Wednesday, April 24, 2013
Thursday, April 25, 2013
Friday, April 26, 2013
Saturday, April 27, 2013
Sunday, April 28, 2013
Monday, April 29, 2013
Tuesday, April 30, 2013
Wednesday, May 01, 2013
Thursday, May 02, 2013
Friday, May 03, 2013
 Saturday, May 04, 2013
Sunday, May 05, 2013
Monday, May 06, 2013
Tuesday, May 07, 2013
Wednesday, May 08, 2013
Thursday, May 09, 2013
Friday, May 10, 2013
Saturday, May 11, 2013
Sunday, May 12, 2013
Monday, May 13, 2013
Tuesday, May 14, 2013
Wednesday, May 15, 2013
Thursday, May 16, 2013
Friday, May 17, 2013
Saturday, May 18, 2013
Sunday, May 19, 2013
Monday, May 20, 2013
Tuesday, May 21, 2013
Wednesday, May 22, 2013
Thursday, May 23, 2013
Friday, May 24, 2013
Saturday, May 25, 2013
Sunday, May 26, 2013
Monday, May 27, 2013
Tuesday, May 28, 2013
Wednesday, May 29, 2013
Thursday, May 30, 2013
Friday, May 31, 2013
Saturday, June 01, 2013
Sunday, June 02, 2013
Monday, June 03, 2013
Tuesday, June 04, 2013
Wednesday, June 05, 2013
Thursday, June 06, 2013
Friday, June 07, 2013
Saturday, June 08, 2013
Sunday, June 09, 2013
Monday, June 10, 2013
Tuesday, June 11, 2013
Wednesday, June 12, 2013
Thursday, June 13, 2013
Friday, June 14, 2013
Saturday, June 15, 2013
Sunday, June 16, 2013
Monday, June 17, 2013
 Tuesday, June 18, 2013
Wednesday, June 19, 2013
Thursday, June 20, 2013
Friday, June 21, 2013
Saturday, June 22, 2013
Sunday, June 23, 2013
Monday, June 24, 2013
Tuesday, June 25, 2013
Wednesday, June 26, 2013
Thursday, June 27, 2013
Friday, June 28, 2013
Saturday, June 29, 2013
Sunday, June 30, 2013
Monday, July 01, 2013
Tuesday, July 02, 2013
Wednesday, July 03, 2013
Thursday, July 04, 2013
Friday, July 05, 2013
Saturday, July 06, 2013
Sunday, July 07, 2013
Monday, July 08, 2013
Tuesday, July 09, 2013
Wednesday, July 10, 2013
Thursday, July 11, 2013
Friday, July 12, 2013
Saturday, July 13, 2013
Sunday, July 14, 2013
Monday, July 15, 2013
Tuesday, July 16, 2013
Wednesday, July 17, 2013
Thursday, July 18, 2013
Friday, July 19, 2013
Saturday, July 20, 2013
Sunday, July 21, 2013
Monday, July 22, 2013
Tuesday, July 23, 2013
Wednesday, July 24, 2013
Thursday, July 25, 2013
Friday, July 26, 2013
Saturday, July 27, 2013
Sunday, July 28, 2013
Monday, July 29, 2013
Tuesday, July 30, 2013
Wednesday, July 31, 2013
Thursday, August 01, 2013
 Friday, August 02, 2013
Saturday, August 03, 2013
Sunday, August 04, 2013
Monday, August 05, 2013
Tuesday, August 06, 2013
Wednesday, August 07, 2013
Thursday, August 08, 2013
Friday, August 09, 2013
Saturday, August 10, 2013
Sunday, August 11, 2013
Monday, August 12, 2013
Tuesday, August 13, 2013
Wednesday, August 14, 2013
Thursday, August 15, 2013
Friday, August 16, 2013
Saturday, August 17, 2013
Sunday, August 18, 2013
Monday, August 19, 2013
Tuesday, August 20, 2013
Wednesday, August 21, 2013
Thursday, August 22, 2013
Friday, August 23, 2013
Saturday, August 24, 2013
Sunday, August 25, 2013
Monday, August 26, 2013
Tuesday, August 27, 2013
Wednesday, August 28, 2013
Thursday, August 29, 2013
Friday, August 30, 2013
Saturday, August 31, 2013
Sunday, September 01, 2013
Monday, September 02, 2013
Tuesday, September 03, 2013
Wednesday, September 04, 2013
Thursday, September 05, 2013
Friday, September 06, 2013
Saturday, September 07, 2013
Sunday, September 08, 2013
Monday, September 09, 2013
Tuesday, September 10, 2013
Wednesday, September 11, 2013
Thursday, September 12, 2013
Friday, September 13, 2013
Saturday, September 14, 2013
Sunday, September 15, 2013
 Monday, September 16, 2013
Tuesday, September 17, 2013
Wednesday, September 18, 2013
Thursday, September 19, 2013
Friday, September 20, 2013
Saturday, September 21, 2013
Sunday, September 22, 2013
Monday, September 23, 2013
Tuesday, September 24, 2013
Wednesday, September 25, 2013
Thursday, September 26, 2013
Friday, September 27, 2013
Saturday, September 28, 2013
Sunday, September 29, 2013
Monday, September 30, 2013
Tuesday, October 01, 2013
Wednesday, October 02, 2013
Thursday, October 03, 2013
Friday, October 04, 2013
Saturday, October 05, 2013
Sunday, October 06, 2013
Monday, October 07, 2013
Tuesday, October 08, 2013
Wednesday, October 09, 2013
Thursday, October 10, 2013
Friday, October 11, 2013
Saturday, October 12, 2013
Sunday, October 13, 2013
Monday, October 14, 2013
Tuesday, October 15, 2013
Wednesday, October 16, 2013
Thursday, October 17, 2013
Friday, October 18, 2013
Saturday, October 19, 2013
Sunday, October 20, 2013
Monday, October 21, 2013
Tuesday, October 22, 2013
Wednesday, October 23, 2013
Thursday, October 24, 2013
Friday, October 25, 2013
Saturday, October 26, 2013
Sunday, October 27, 2013
Monday, October 28, 2013
Tuesday, October 29, 2013
Wednesday, October 30, 2013
 Thursday, October 31, 2013
Friday, November 01, 2013
Saturday, November 02, 2013
Sunday, November 03, 2013
Monday, November 04, 2013
Tuesday, November 05, 2013
Wednesday, November 06, 2013
Thursday, November 07, 2013
Friday, November 08, 2013
Saturday, November 09, 2013
Sunday, November 10, 2013
Monday, November 11, 2013
Tuesday, November 12, 2013
Wednesday, November 13, 2013
Thursday, November 14, 2013
Friday, November 15, 2013
Saturday, November 16, 2013
Sunday, November 17, 2013
Monday, November 18, 2013
Tuesday, November 19, 2013
Wednesday, November 20, 2013
Thursday, November 21, 2013
ut Schedule & Performance
ED for safety but no password is required for unprotecting

Water Bone Average Exercise Time in Time in

Max Heart
Content Density Heart Time Zone Zone
Rate
(%) (%) Rate (min) (min) (%)
 Unprotect the sheet before
Workout (Lean) using the "Reschedule"
Feature
Core Synergistics
Reschedule
Cardio X Selected
Shoulders & Arms, Ab Ripper Workout
Yoga X
Legs & Back, Ab Ripper
Kenpo X
Rest or X Stretch
Core Synergistics
Cardio X
Shoulders & Arms, Ab Ripper
Yoga X
Legs & Back, Ab Ripper
Kenpo X PHASE 1
Rest or X Stretch
Core Synergistics
Cardio X
Shoulders & Arms, Ab Ripper
Yoga X
Legs & Back, Ab Ripper
Kenpo X
Rest or X Stretch
Yoga X
Core Synergistics
Kenpo X
X Strech
Cardio X Undo
Yoga X Reschedule
 Undo

Reschedule
Rest or X Stretch
Core Synergistics
Cardio X
Chest, Shoulders, Triceps, Ab Ripper
Yoga X
Legs & Back, Ab Ripper
Kenpo X
Rest or X Stretch
Core Synergistics
Cardio X
Chest, Shoulders, Triceps, Ab Ripper
Yoga X
Legs & Back, Ab Ripper
Kenpo X
Rest or X Stretch PHASE 2
Core Synergistics
Cardio X
Chest, Shoulders, Triceps, Ab Ripper
Yoga X
Legs & Back, Ab Ripper
Kenpo X
Rest or X Stretch
Yoga X
Core Synergistics
Kenpo X
X Strech
Undo
Cardio X
Yoga X Reschedule
Rest or X Stretch
Chest & Back, Ab Ripper
Cardio X
Shoulders & Arms, Ab Ripper
Yoga X
Core Synergistics
Kenpo X
Rest or X Stretch
Chest, Shoulders Triceps, Ab Ripper
Cardio X
Back & Biceps, Ab Ripper
Yoga X
Core Synergistics
Kenpo X
Rest or X Stretch PHASE 3
Chest & Back, Ab Ripper
Cardio X
Shoulders & Arms, Ab Ripper
Yoga X
Core Synergistics
Kenpo X
Rest or X Stretch
Chest, Shoulders Triceps, Ab Ripper
Cardio X
Back & Biceps, Ab Ripper
Yoga X
Core Synergistics Undo
Kenpo X Reschedule
Rest or X Stretch
Yoga X
Core Synergistics
Kenpo X
X Strech
Cardio X
Yoga X
Rest or X Stretch
 Chest & Back
WEEK 1 2 3 9 11
DATE Not Done in LEAN Not Done in LEAN Not Done in LEAN Mon, Jun 13, '11 Mon, Jun 27, '11
01 Standard Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

02 Wide Front Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

NOTES

03 Military Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

04 Reverse Grip Chin-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

NOTES

05 Wide Fly Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

06 Closed Grip Overhand Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

NOTES

07 Decline Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

08 Heavy Pants R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

09 Diamond Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

10 Lawnmovers R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

11 Dive-Bomber Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

12 Back Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

CHEST & BACK

 Plyometrics
Week 1 Week 2
Not Done in LEAN Not Done in LEAN
COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6
Not Done in LEAN Not Done in LEAN
COMPLETED? NOT YET NOT YET

NOTES

Week 9 Week 10
Not Done in LEAN Not Done in LEAN
COMPLETED? NOT YET NOT YET

NOTES
rics
Week 3
Not Done in LEAN
NOT YET

Week 7
Not Done in LEAN
NOT YET

Week 11 Week 12
Not Done in LEAN Not Done in LEAN
NOT YET NOT YET
 Cardio X
Week 1 Week 2
Tuesday, April 19, 2011 Tuesday, April 26, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6
Tuesday, May 17, 2011 Tuesday, May 24, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 9 Week 10
Tuesday, June 14, 2011 Tuesday, June 21, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 13
Friday, July 15, 2011
COMPLETED? NOT YET

NOTES
ardio X
Week 3 Week 4
Tuesday, May 03, 2011 Friday, May 13, 2011
NOT YET NOT YET

Week 7 Week 8
Tuesday, May 31, 2011 Friday, June 10, 2011
NOT YET NOT YET

Week 11 Week 12
Tuesday, June 28, 2011 Tuesday, July 05, 2011
NOT YET NOT YET
 Shoulders & Arms
WEEK 1 2 3 9 11
DATE Wed, Apr 20, '11 Wed, Apr 27, '11 Wed, May 04, '11 Wed, Jun 15, '11 Wed, Jun 29, '11
01 Alternating Shoulder Presses R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
02 In & Out Bicep Curls R1 1 W 10 1 R1 2 W 10 2 R1 3 W 10 3 R1 4 W 10 4 R1 5 W 10 5
R2 1 W 10 0 R2 2 W 10 0 R2 3 W 10 0 R2 4 W 10 0 R2 5 W 10 0

NOTES
03 Two-Arm Tricep Kickbacks R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
04 Deep Swimmer's Presses R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
05 Full Supination Concentration Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
06 Chair Dips R1 ###R1 ###R1 ###R1 ###R1 ###
R2 0 R2 0 R2 0 R2 0 R2 0

NOTES
07 Upright Rows R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
08 Static Arm Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
09 Flip-Grip Twist Tricep Kickbacks R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
10 Seated Two-Angle Shoulder Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
11 Crouching Cohen Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
12 Lying-Down Tricep Extensions R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
14 Congdon Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0
R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES
15 Side Tri-Rises LA RA 0 LA RA 0 LA RA 0 LA RA 0 LA RA 0
LA RA 0 LA RA 0 LA RA 0 LA RA 0 LA RA 0

NOTES

SHOULDERS & ARMS

 Yoga X
Week 1 Week 2
Thursday, April 21, 2011 Thursday, April 28, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6
Thursday, May 19, 2011 Thursday, May 26, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 9 Week 10
Thursday, June 16, 2011 Thursday, June 23, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 13 Week 13
Monday, July 11, 2011 Saturday, July 16, 2011
COMPLETED? NOT YET NOT YET

NOTES
 Yoga X
Week 3 Week 4 Week 4
Thursday, May 05, 2011 Monday, May 09, 2011 Saturday, May 14, 2011
NOT YET NOT YET NOT YET

Week 7 Week 8 Week 8

Thursday, June 02, 2011 Monday, June 06, 2011 Saturday, June 11, 2011
NOT YET NOT YET NOT YET

Week 11 Week 12
Thursday, June 30, 2011 Thursday, July 07, 2011
NOT YET NOT YET
 Kenpo X
Week 1 Week 2
Saturday, April 23, 2011 Saturday, April 30, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6
Saturday, May 21, 2011 Saturday, May 28, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 9 Week 10
Saturday, June 18, 2011 Saturday, June 25, 2011
COMPLETED? NOT YET NOT YET

NOTES

Week 13
Wednesday, July 13, 2011
COMPLETED? NOT YET

NOTES
Kenpo X
Week 3 Week 4
Saturday, May 07, 2011 Wednesday, May 11, 2011
NOT YET NOT YET

Week 7 Week 8
Saturday, June 04, 2011 Wednesday, June 08, 2011
NOT YET NOT YET

Week 11 Week 12
Saturday, July 02, 2011 Saturday, July 09, 2011
NOT YET NOT YET
 Legs & Back
WEEK 1 2 3 5 6 7 9
DATE Fri, Apr 22, '11 Fri, Apr 29, '11 Fri, May 06, '11 Fri, May 20, '11 Fri, May 27, '11 Fri, Jun 03, '11 Not Done in LEAN

01 Balance Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

02 Calf Raise Squat R W 0R W 0R W 0R W 0R W 0R W 0R

NOTES

03 Reverse Grip Chin-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

04 Super Skater RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

05 Wall Squat (sec) R 0R 0R 0R 0R 0R 0R

NOTES

06 Wide Front Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

07 Step Back Lunge RL W 0 RL W 0 RL W 0 RL W 0 RL W 0 RL W 0 RL

LL W 0 LL W 0 LL W 0 LL W 0 LL W 0 LL W 0 LL
NOTES

08 Alternating Side Lunge R W 0R W 0R W 0R W 0R W 0R W 0R

NOTES

09 Closed Grip Overhand Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

10 Single Leg Wall Squat (sec) R 0R 0R 0R 0R 0R 0R

NOTES

11 Deadlift Squat LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL

NOTES

12 Switch Grip Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

13 Three-Way Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

14 Sneaky Lunge R 0R 0R 0R 0R 0R 0R

NOTES

15 Chair Salutations (sec) R1 ### R1 ### R1 ### R1 ### R1 ### R1 ### R1

R2 0 R2 0 R2 0 R2 0 R2 0 R2 0 R2

NOTES

16 Toe-Roll Iso Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

17 Groucho Walk R 0R 0R 0R 0R 0R 0R

NOTES

18 Calf Raises R W 0R W 0R W 0R W 0R W 0R W 0R

NOTES

19 80/20 Cyber-Speed Squat RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES
ck
9 10 11 12
Not Done in LEAN Not Done in LEAN Not Done in LEAN Not Done in LEAN

LL 0 RL LL 0 RL LL 0 RL LL 0

W 0R W 0R W 0R W 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

LL 0 RL LL 0 RL LL 0 RL LL 0

0R 0R 0R 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

W 0 RL W 0 RL W 0 RL W 0

W 0 LL W 0 LL W 0 LL W 0

W 0R W 0R W 0R W 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

0R 0R 0R 0

RL 0 LL RL 0 LL RL 0 LL RL 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

LL 0 RL LL 0 RL LL 0 RL LL 0

0R 0R 0R 0

### R1 ### R1 ### R1 ###

0 R2 0 R2 0 R2 0

LL 0 RL LL 0 RL LL 0 RL LL 0

0R 0R 0R 0

W 0R W 0R W 0R W 0

LL 0 RL LL 0 RL LL 0 RL LL 0

LEGS & BACK

 Lean

Core Synergistics (CLASSIC)

WEEK 4 4 8 8 13 13
DATE Not Done in LEAN Not Done in LEAN Not Done in LEAN Not Done in LEAN Not Done in LEAN Not Done in LEAN
01 Stack Foot/Stagger Hands Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

02 Banana Rolls R 0 R 0 R 0 R 0 R 0 R 0

NOTES

03 Leaning Crescent Lunges R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

04 Squat Run R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

05 Sphinx Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

06 Bow To Boat R 0 R 0 R 0 R 0 R 0 R 0

NOTES

07 Low Lateral Skaters R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

08 Lunge & Reach R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

09 Prison Cell Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

10 Side Hip Raise RL LL 0 RL LL 0 R W 0 R W 0 R W 0 R W 0

NOTES

11 Squat X-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Plank To Chaturanga Run P C 0 P C 0 P C 0 P C 0 P C 0 P C 0

NOTES

13 Walking Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

14 Superman Banana R 0 R 0 R 0 R 0 R 0 R 0

NOTES

15 Lunge-Kickback-Curl-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

16 Towel Hopping R 0 R 0 R 0 R 0 R 0 R 0

NOTES

17 Reach High & Under Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

18 Steam Engine R 0 R 0 R 0 R 0 R 0 R 0

NOTES

19 Dreya Roll R 0 R 0 R 0 R 0 R 0 R 0

NOTES

BONUS ROUND
20 Plank To Chaturanga Iso R 0 R 0 R 0 R 0 R 0 R 0

NOTES

21 The Halfback R 0 R 0 R 0 R 0 R 0 R 0

NOTES

22 Table Dip Leg Raise R 0 R 0 R 0 R 0 R 0 R 0

NOTES

CORE SYNERGISTICS
 Core Synergistics (LEAN)
WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13
DATE Mon, Apr 18, '11 Mon, Apr 25, '11 Mon, May 02, '11 Tue, May 10, '11 Mon, May 16, '11 Mon, May 23, '11 Mon, May 30, '11 Tue, Jun 07, '11 Fri, Jun 17, '11 Fri, Jun 24, '11 Fri, Jul 01, '11 Fri, Jul 08, '11 Tue, Jul 12, '11
01 Stack Foot/Stagger Hands Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

02 Banana Rolls R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

03 Leaning Crescent Lunges R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

04 Squat Run R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

05 Sphinx Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

06 Bow To Boat R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

07 Low Lateral Skaters R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

08 Lunge & Reach R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

09 Prison Cell Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

10 Side Hip Raise RL LL 0 RL LL 0 R W 0 R W 0 RL LL 0 RL LL 0 R W 0 R W 0 RL LL 0 RL LL 0 R W 0 R W 0 R W 0

NOTES

11 Squat X-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Plank To Chaturanga Run P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0

NOTES

13 Walking Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

14 Superman Banana R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

15 Lunge-Kickback-Curl-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES
16 Towel Hopping R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

17 Reach High & Under Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

18 Steam Engine R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

19 Dreya Roll R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

BONUS ROUND
20 Plank To Chaturanga Iso R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES
21 The Halfback R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

22 Table Dip Leg Raise R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0

NOTES

CORE SYNERGISTICS
 Chest, Shoulders, & Triceps
WEEK 5 6 7 10 12
DATE Mon, May 16, '11 Mon, May 23, '11 Mon, May 30, '11 Mon, Jun 20, '11 Mon, Jul 04, '11
01 Slow-Motion 3-in-1 Push-Ups Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg: Regular form. Bon: Bonus
NOTES

02 In & Out Shoulder Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

03 Chairs Dips R 0 R 0 R 0 R 0 R 0

NOTES

04 Plange Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

05 Pike Presses R 0 R 0 R 0 R 0 R 0

NOTES

06 Side Tri-Rises RA LA 0 RA LA 0 RA LA 0 RA LA 0 RA LA 0

NOTES

07 Floor Flys R 0 R 0 R 0 R 0 R 0

NOTES

08 Scarecrows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

09 Overhead Tricep Extensions R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

10 Two-Twitch Speed Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

11 Y-Presses R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Lying Tricep Extensions R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

13 Side-To-Side Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

14 Pour Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

15 Side-Leaning Tricep Extensions RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

16 One-Arm Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

17 Weighted Circles R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

18 Throw the Bomb RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

19 Clap or Plyo Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

20 Slo-Mo Throws R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

21 Front-To Back Tricep Extensions RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

22 One-Arm Balance Push-Ups R 0 R 0 R 0 R 0 R 0

NOTES

23 Fly-Row Presses R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

24 Dumbbell Cross-Body Blows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

CHEST, SHOULDERS, & TRICEPS

 Back & Biceps
WEEK 5 6 7 10 12
DATE Not Done in LEAN Not Done in LEAN Not Done in LEAN Wed, Jun 22, '11 Wed, Jul 06, '11
01 Wide Front Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

02 Lawnmowers RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

03 Twenty-Ones R 0 R 0 R 0 R 0 R 0

NOTES
04 One-Arm Cross-Body Curls RA W 0 RA W 0 RA W 0 RA W 0 RA W 0
LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

05 Switch Grip Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

06 Elbows-Out Lawnmowers RA W 0 RA W 0 RA W 0 RA W 0 RA W 0
LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

07 Standing Bicep Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

08 One-Arm Concentration Curls RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES
09 Corn Cob Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

10 Reverse Grip Bent-Over Rows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

11 Open Arm Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Static Arm Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

13 Towel Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

14 Congdon Locomotives R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

15 Crouching Cohen Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES
16 One-Arm Corkscrew Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

17 Chin-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

18 Seated Bent-Over Back Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

19 Curl-Up/Hammer Downs R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

20 Hammer Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

21 Max Rep Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

22 Superman R 0 R 0 R 0 R 0 R 0

NOTES

23 In-Out Hammer Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

24 Strip-Set Curls R1 W1 0 R1 W1 0 R1 W1 0 R1 W1 0 R1 W1 0
R2 W2 R2 W2 R2 W2 R2 W2 R2 W2
R3 W3 R3 W3 R3 W3 R3 W3 R3 W3
R4 W4 R4 W4 R4 W4 R4 W4 R4 W4
NOTES

BACK & BICEPS

 Ab Ripper X
WEEK 1 2 3
DAY 1 3 5 1 3 5 1 3 5
DATE Not Done in LEAN Wed, Apr 20, 11 Fri, Apr 22, 11 Not Done in LEAN Wed, Apr 27, 11 Fri, Apr 29, 11 Not Done in LEAN Wed, May 04, 11 Fri, May 06, 11
In & Out
Seated Bicycle
Seated Crunchy Frog
Crossed leg/Wide Leg Sit-Up
Fifer Scissors
Hip Rock 'N Raise
Pulse-Up
Roll-Up/V-Up Combo
Oblique V-Up
Leg Climb
Mason Twist
0 0 0 0 0 0 0 0 0

WEEK 5 6 7
DAY 1 3 5 1 3 5 1 3 5
DATE Not Done in LEAN Wed, May 18, 11 Fri, May 20, 11 Not Done in LEAN Wed, May 25, 11 Fri, May 27, 11 Not Done in LEAN Wed, Jun 01, 11 Fri, Jun 03, 11
In & Out
Seated Bicycle
Seated Crunchy Frog
Crossed leg/Wide Leg Sit-Up
Fifer Scissors
Hip Rock 'N Raise
Pulse-Up
Roll-Up/V-Up Combo
Oblique V-Up
Leg Climb
Mason Twist
0 0 0 0 0 0 0 0 0

WEEK 9 10 11 12
DAY 1 3 5 1 3 5 1 3 5 1 3 5
DATE Not Done in LEAN Wed, Jun 15, 11 Fri, Jun 17, 11 Not Done in LEAN Wed, Jun 22, 11 Fri, Jun 24, 11 Not Done in LEAN Wed, Jun 29, 11 Fri, Jul 01, 11 Not Done in LEAN Wed, Jul 06, 11 Fri, Jul 08, 11
In & Out
Seated Bicycle
Seated Crunchy Frog
Crossed leg/Wide Leg Sit-Up
Fifer Scissors
Hip Rock 'N Raise
Pulse-Up
Roll-Up/V-Up Combo
Oblique V-Up
Leg Climb
Mason Twist
0 0 0 0 0 0 0 0 0 0 0 0

Ab Ripper X
 WEEK 1 2 3 4
CHEST & BACK
01 Standard Push-Ups 0 0 0
02 Wide Front Pull-Ups 0 0 0
03 Military Push-Ups 0 0 0
04 Reverse Grip Chin-Ups 0 0 0
05 Wide Fly Push-Ups 0 0 0
06 Closed Grip Overhand Pull-Ups 0 0 0
07 Decline Push-Ups 0 0 0
08 Heavy Pants 0 0 0
09 Diamond Push-Ups 0 0 0
10 Lawnmovers 0 0 0
11 Dive-Bomber Push-Ups 0 0 0
12 Back Flys 0 0 0

SHOULDERS & ARMS

01 Alternating Shoulder Presses 0 0 0
02 In & Out Bicep Curls 1 2 3
03 Two-Arm Tricep Kickbacks 0 0 0
04 Deep Swimmer's Presses 0 0 0
05 Full Supination Concentration Curls 0 0 0
06 Chair Dips 0 0 0
07 Upright Rows 0 0 0
08 Static Arm Curls 0 0 0
09 Flip-Grip Twist Tricep Kickbacks 0 0 0
10 Seated Two-Angle Shoulder Flys 0 0 0
11 Crouching Cohen Curls 0 0 0
12 Lying-Down Tricep Extensions 0 0 0
13 In & Out Strait Arm Shoulder Flys 0 0 0
14 Congdon Curls 0 0 0
15 Side Tri-Rises 0 0 0

LEGS & BACK

01 Balance Lunge 0 0 0
02 Calf Raise Squat 0 0 0
03 Reverse Grip Chin-Ups 0 0 0
04 Super Skater 0 0 0
05 Wall Squat (sec) 0 0 0
06 Wide Front Pull-Ups 0 0 0
07 Step Back Lunge 0 0 0
08 Alternating Side Lunge 0 0 0
09 Closed Grip Overhand Pull-Ups 0 0 0
10 Single Leg Wall Squat (sec) 0 0 0
11 Deadlift Squat 0 0 0
12 Switch Grip Pull-Ups 0 0 0
13 Three-Way Lunge 0 0 0
14 Sneaky Lunge 0 0 0
15 Chair Salutations (sec) #DIV/0! #DIV/0! #DIV/0!
16 Toe-Roll Iso Lunge 0 0 0
17 Groucho Walk 0 0 0
18 Calf Raises 0 0 0
19 80/20 Cyber-Speed Squat 0 0 0

CORE SYNERGISTICS WK 4 DAY 2

01 Stack Foot/Stagger Hands Push-Ups 0
02 Banana Rolls 0
03 Leaning Crescent Lunges 0
04 Squat Run 0
05 Sphinx Push-Ups 0
06 Bow To Boat 0
07 Low Lateral Skaters 0
08 Lunge & Reach 0
09 Prison Cell Push-Ups 0
10 Side Hip Raise 0
11 Squat X-Press 0
12 Plank To Chaturanga Run 0
13 Walking Push-Ups 0
14 Superman Banana 0
15 Lunge-Kickback-Curl-Press 0
16 Towel Hopping 0
17 Reach High & Under Push-Ups 0
18 Steam Engine 0
19 Dreya Roll 0
20 Plank To Chaturanga Iso 0
21 The Halfback 0
22 Table Dip Leg Raise 0

CORE SYNERGISTICS (LEAN)

01 Stack Foot/Stagger Hands Push-Ups 0 0 0 0
02 Banana Rolls 0 0 0 0
03 Leaning Crescent Lunges 0 0 0 0
04 Squat Run 0 0 0 0
05 Sphinx Push-Ups 0 0 0 0
06 Bow To Boat 0 0 0 0
07 Low Lateral Skaters 0 0 0 0
08 Lunge & Reach 0 0 0 0
09 Prison Cell Push-Ups 0 0 0 0
10 Side Hip Raise 0 0 0 0
11 Squat X-Press 0 0 0 0
12 Plank To Chaturanga Run 0 0 0 0
13 Walking Push-Ups 0 0 0 0
14 Superman Banana 0 0 0 0
15 Lunge-Kickback-Curl-Press 0 0 0 0
16 Towel Hopping 0 0 0 0
17 Reach High & Under Push-Ups 0 0 0 0
18 Steam Engine 0 0 0 0
19 Dreya Roll 0 0 0 0
20 Plank To Chaturanga Iso 0 0 0 0
21 The Halfback 0 0 0 0
22 Table Dip Leg Raise 0 0 0 0

CHEST, SHOULDERS, & TRICEPS

01 Slow-Motion 3-in-1 Push-Ups
02 In & Out Shoulder Flys
03 Chairs Dips
04 Plange Push-Ups
05 Pike Presses
06 Side Tri-Rises
07 Floor Flys
08 Scarecrows
09 Overhead Tricep Extensions
10 Two-Twitch Speed Push-Ups
11 Y-Presses
12 Lying Tricep Extensions
13 Side-To-Side Push-Ups
14 Pour Flys
15 Side-Leaning Tricep Extensions
16 One-Arm Push-Ups
17 Weighted Circles
18 Throw the Bomb
19 Clap or Plyo Push-Ups
20 Slo-Mo Throws
21 Front-To Back Tricep Extensions
22 One-Arm Balance Push-Ups
23 Fly-Row Presses
24 Dumbbell Cross-Body Blows

BACK & BICEPS

01 Wide Front Pull-Ups
02 Lawnmowers
03 Twenty-Ones
04 One-Arm Cross-Body Curls
05 Switch Grip Pull-Ups
06 Elbows-Out Lawnmowers
07 Standing Bicep Curls
08 One-Arm Concentration Curls
09 Corn Cob Pull-Ups
10 Reverse Grip Bent-Over Rows
11 Open Arm Curls
12 Static Arm Curls
13 Towel Pull-Ups
14 Congdon Locomotives
15 Crouching Cohen Curls
16 One-Arm Corkscrew Curls
17 Chin-Ups
18 Seated Bent-Over Back Flys
19 Curl-Up/Hammer Downs
20 Hammer Curls
21 Max Rep Pull-Ups
22 Superman
23 In-Out Hammer Curls
24 Strip-Set Curls
5 6 7 8 9 10 11

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

0 0
4 5
0 0
0 0
0 0
#DIV/0! #DIV/0!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
#DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

WK 4 DAY 5 WK 8 DAY 2 WK 8 DAY 5

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
12 13 13

TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE

TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE
TRUE

0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
 0 TRUE
0 TRUE
0 TRUE
0 TRUE
#DIV/0! TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE

0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE

0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE
0 0 TRUE

0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE

0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
0 TRUE
 Chest & Back
12

10

8
Reps (or reps x weight)

WEEK ->
& Back

✘ Show/Hide 01

✘ Show/Hide 02
✘ Show/Hide 03
✘ Show/Hide 04

✘ Show/Hide 05
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✘ Show/Hide 08
✘ Show/Hide 09

✘ Show/Hide 10
✘ Show/Hide 11
✘ Show/Hide 12

EEK ->
 Shoulders & Arms
12

10

8
Reps (or reps x weight)

WEEK ->
0

WEEK ->
s & Arms

✘ Show/Hide 01
✘ Show/Hide 02
✘ Show/Hide 03
✘ Show/Hide 04
✘ Show/Hide 05
✘ Show/Hide 06
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EEK ->
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EEK ->
 Reps (or reps x weight)

2
4
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10
12
Legs & Back
2

WEEK ->
ck

✘ Show/Hide 01
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 ✘ Show/Hide 15
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>
 Core Synergistics
12

10

8
Reps (or reps x weight)

4
4

WEEK ->
rgistics

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 ✘ Show/Hide 15
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K ->
 Core Synergistics (LEAN)
1

1
Reps (or reps x weight)

0
0

0
1 2 3 4 5 6 7 8 9

WEEK ->
istics (LEAN)

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7 8 9 10 11 12 13

WEEK ->
 Chest, Shoulders, & Triceps
12

10

8
Reps (or reps x weight)

4
2

WEEK ->
s, & Triceps

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K ->
 Reps (or reps x weight)

2
4
6
8
10
12
Back & Biceps
2

WEEK ->
Biceps

✘ Show/Hide 01
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 ✘ Show/Hide 15
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EEK -> ✘ Show/Hide 23

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 Nutrition Phases and Levels
Nutritional Proportions
PHASE GOAL
PHASE 1
Strengthen muscle and shed excess body fat
FAT SHREDDER
PHASE 2 Maintain Phase 1 changes with additional energy for midstream
ENERGY BOOSTER performance
PHASE 3 Support peak physical performance and satisfaction over the long
ENDURANCE MAXIMIZER term

Daily Nutrition and Calorie Needs Calculation:

Body Weight
YOU ARE AT Resting Metabolic Rate (RMR):
NUTRITION LEVEL:
Daily Activity Burn Calories (DAB):
Level III Daily Energy Amount (EA):

Energy Amount Nutrition Level

1800-2399 Level I
2400-2999 Level II
3000 and Above Level III
nd Levels

PROTEIN CARBS FAT

50% 30% 20%

40% 40% 20%

20% 60% 20%

200.0 <- Enter your starting weight in lb here

2000
400
3,000

Caloric Needs
1800 calories/day
2400 calories/day
3000 calories/day
Your Nutrition Level: Level III

PHASE 1 PHASE 2
PROTEINS 9 PROTEINS 8
DAIRY 4 DAIRY 2
FRUITS 2 FRUITS 2
VEGETABLES 4 VEGETABLES 3
FATS 1 FATS 1
CARBS 1 CARBS 3
SNACKS 4 SNACKS 4
CONDIMENTS 2 CONDIMENTS 3

Weight converter Convert ounces to grams Enter Amount in Ounces:

Portion Approach Food List

FATS
avocado (3 oz)
1 tbsp = 120 calories = 1 serving Olive oil
canola oil

PROTEINS
3 oz. chicken or turkey breast
6 egg whites
3 oz. fish or shellfish
100 calories per serving 3 oz. fat free ham slices
3 oz. pork tenderloin
1/3 cup protein powder
3 oz. red meat, lean

CARBS, GRAINS, LEGUMES, POTATOES

1 medium whole wheat bagel
1 cup baked beans
1 cup beans (black, kidney, etc)
1 2.5 oz. bran muffin
2 slices bread (whole wheat, rye, pumpernickel)
 1 medium whole wheat bagel
1 cup baked beans
1 cup beans (black, kidney, etc)
1 2.5 oz. bran muffin
2 slices bread (whole wheat, rye, pumpernickel)
1 cup whole grain cereal
200 calories per serving
1 cup couscous
12 crackers
2 english muffins
1 cup hummus
1 cup lentils
1 cup oatmeal

DAIRY PRODUCTS
1.5 oz. low fat cheese
1 oz. 1% cottage cheese
120 calories per serving 1.5 oz. feta cheese
1.5 oz. semisoft goat cheese
1.5 oz. part skim mozzarella

FRUITS
100 calories per serving
1 medium apple
1 cup apricots
1 medium banana
1/4 medium cantaloupe
100 calories per serving 1 cup cherries
1 oz. dried fruit
6 oz. fresh squeezed juice
1 medium grapefruit
1 cup grapes
1 cup kiwi

VEGETABLES
Asparagus
Beets
Bok Choy
Broccoli
50 calories per serving Brussels Sprouts
Cabbage
1 cup of cooked veggies, veggie juice, or
Carrots
veggie soup Cauliflower
2 cups of leafy greens Celery
Collard Greens
Cucumber
Eggplant
Kale

CONDIMENTS

2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, m
 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, m

SNACKS
SINGLE:
1 oz. lowfat cheese
8 oz. 1% cottage cheese
1 oz. dried fruit
1 frozen fruit bar
8 oz. fruit sorbet
Single Serving Snack = 100 calories 12 mini rice cakes
Double Serving Snack = 200 calories 4 oz. nonfat frozen yogurt
1/2 Protein Bar
1 tbsp peanut butter w/celery sticks
2 oz. soy nuts
1.5 oz. string cheese
1 oz. turkey jerky
8 oz. nonfat plain yogurt
 PHASE 3
PROTEINS 4
DAIRY 1
FRUITS 3
VEGETABLES 4
FATS 1
CARBS 5
SNACKS 4
CONDIMENTS 4

nt in Ounces: 100 Result in Grams: 2835

ach Food List

Olives (4 oz)
flaxseed oil

1 soy burger
5 soy slices
3 oz. tofu
3 oz. tuna
2 slices turkey bacon
1 veggie burger
1 veggie dog

3 3.6 oz. pancakes

1 cup pasta or noodles
1 large whole wheat pita
1 potato (2″x43/4″)
1 cup quinoa
kel)
1 cup lowfat refried beans
 3 3.6 oz. pancakes
1 cup pasta or noodles
1 large whole wheat pita
1 potato (2″x43/4″)
1 cup quinoa
1 cup lowfat refried beans
1 cup brown or wild rice
1 medium sweet potato
3 corn tortillas
1 large whole wheat tortilla
2 whole wheat waffles
1 cup wheat berries

3 oz. parmesan cheese

8 oz. skim milk
1 oz. soy cheese
8 oz. soy milk
8 oz. nonfat plain yogurt

1/3 medium mango

1 medium nectarine
1 large orange
1/2 papaya
1 medium peach
1 medium pear
1 cup raspberries, blueberries, or blackberries
2 cups sliced strawberries
1 medium tangerine
1 cup watermelon

Lettuce
Mushrooms
Peas
Peppers
Spinach
Sprouts
Squash
String Beans
Tomatoes
V8 Juice, low sodium
Vegetable soup

s, fat free dressings, mustard, honey, pure fruit jams

s, fat free dressings, mustard, honey, pure fruit jams

DOUBLE
12 oz. 1% cottage cheese
1 oz. nuts (almonds, cashews, pecans, pistachios)
12-16 oz. Recovery drink
1 Protein Bar
4 oz. soy nuts
3 oz. string cheese
2 oz. turkey jerky
 Date Total Calories
Mon, Apr 18, '11 2330
Tue, Apr 19, '11 2650
Wed, Apr 20, '11 2120 3500
WEEK 1 Thu, Apr 21, '11 2750
Fri, Apr 22, '11 1950
Sat, Apr 23, '11 2950 3000
Sun, Apr 24, '11 2400
Mon, Apr 25, '11 0
Tue, Apr 26, '11 0 2500
Wed, Apr 27, '11 0
WEEK 2 Thu, Apr 28, '11 0
Fri, Apr 29, '11 0 2000

CALORIES
Sat, Apr 30, '11 0
Sun, May 01, '11 0
Mon, May 02, '11 1500 1500
Tue, May 03, '11 1500
Wed, May 04, '11 1500
WEEK 3 Thu, May 05, '11 1500 1000
Fri, May 06, '11 1500
Sat, May 07, '11 1500
Sun, May 08, '11 1500 500
Mon, May 09, '11 2000 11

11
Tue, May 10, '11 2000

,'
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18

30

12
Wed, May 11, '11 2000
Thu, May 12, '11 2000

pr

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WEEK 4
A

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Fri, May 13, '11 2000
,

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on

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Sa

Sat, May 14, '11 2000

Th
M

Sun, May 15, '11 2000

Mon, May 16, '11 2500
Tue, May 17, '11 2500
Wed, May 18, '11 2500
WEEK 5 Thu, May 19, '11 2500
Fri, May 20, '11 2500
Sat, May 21, '11 2500
Sun, May 22, '11 2500
Mon, May 23, '11 3000
Tue, May 24, '11 3000
Wed, May 25, '11 3000
WEEK 6 Thu, May 26, '11 3000
Fri, May 27, '11 3000
Sat, May 28, '11 3000
Sun, May 29, '11 3000
Mon, May 30, '11 1500
Tue, May 31, '11 1500

WEEK 7
 Wed, Jun 01, '11 1500
WEEK 7 Thu, Jun 02, '11 1500
Fri, Jun 03, '11 1500
Sat, Jun 04, '11 1500
Sun, Jun 05, '11 1500
Mon, Jun 06, '11 0
Tue, Jun 07, '11 0
Wed, Jun 08, '11 0
WEEK 8 Thu, Jun 09, '11 0
Fri, Jun 10, '11 0
Sat, Jun 11, '11 0
Sun, Jun 12, '11 0
Mon, Jun 13, '11 2500
Tue, Jun 14, '11 2500
Wed, Jun 15, '11 2500
WEEK 9 Thu, Jun 16, '11 2500
Fri, Jun 17, '11 2500
Sat, Jun 18, '11 2500
Sun, Jun 19, '11 2500
Mon, Jun 20, '11 3000
Tue, Jun 21, '11 3000
Wed, Jun 22, '11 3000
WEEK 10 Thu, Jun 23, '11 3000
Fri, Jun 24, '11 3000
Sat, Jun 25, '11 3000
Sun, Jun 26, '11 3000
Mon, Jun 27, '11 1500
Tue, Jun 28, '11 1500
Wed, Jun 29, '11 1500
WEEK 11 Thu, Jun 30, '11 1500
Fri, Jul 01, '11 1500
Sat, Jul 02, '11 1500
Sun, Jul 03, '11 1500
Mon, Jul 04, '11 2000
Tue, Jul 05, '11 2000
Wed, Jul 06, '11 2000
WEEK 12 Thu, Jul 07, '11 2000
Fri, Jul 08, '11 2000
Sat, Jul 09, '11 2000
Sun, Jul 10, '11 2000
Mon, Jul 11, '11 2000
Tue, Jul 12, '11 2000
Wed, Jul 13, '11 2000
WEEK 13 Thu, Jul 14, '11 2000
Fri, Jul 15, '11 2000
Sat, Jul 16, '11 2000
Sun, Jul 17, '11 2000
 Sa
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DATE
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 Bfast Snack Lunch Snack Dinner
Mon, Apr 18, '11 Protein Snack Carbs Fruit Protein
Carbs None Fats Dairy Protein
Veg None Protein Snack Protein
Protein None Protein None Protein
Add Portion Condiment None Fruit None Condiment
Mon, Apr 18, '11
Tue, Apr 19, '11 Dairy Snack Carbs Fruit Protein
Carbs None Fats Dairy Protein
Veg None Protein Snack Protein
Protein None Protein None Carbs
Add Portion Condiment None Fruit None Condiment
Tue, Apr 19, '11
Wed, Apr 20, '11 Dairy Snack Carbs Fruit Fats
Carbs None Fats Dairy Protein
Veg None Protein Snack Dairy
Protein None Protein None None
Add Portion Condiment None Fruit None None
Wed, Apr 20, '11
Thu, Apr 21, '11 Dairy Snack Carbs Fruit Protein
Carbs None Fats Dairy Protein
Veg None Protein Snack Protein
Protein Protein Protein Protein Protein
Add Portion Condiment Protein Fruit Protein Condiment
Thu, Apr 21, '11
Fri, Apr 22, '11 Dairy Snack Carbs Fruit Protein
Carbs None Fats Dairy Protein
Veg None None Snack None
Protein None None None None
Add Portion Condiment None Fruit None Condiment
Fri, Apr 22, '11
Sat, Apr 23, '11 Dairy Snack Carbs Fruit Protein
Carbs None Fats Dairy Protein
Veg Protein Protein Snack Protein
Protein Protein Protein None Protein
Add Portion Condiment None Fruit None Condiment
Sat, Apr 23, '11
Sun, Apr 24, '11 Dairy Snack Carbs Fruit Protein
Carbs Condiment Fats Dairy Protein
Veg None Protein Snack Protein
Protein None Protein None Protein
Add Portion Condiment None Fruit None Condiment
Sun, Apr 24, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
Snack 8 3 2 1 1 2 3
Dairy 9 4 2 4 1 1 4
Dairy 800 360 200 50 120 400 300
None
None 2330

Snack 8 4 2 1 1 3 3
Dairy 9 4 2 4 1 1 4
Dairy 800 480 200 50 120 600 300
Protein
Protein 2650

Snack 4 4 2 1 2 2 3
Dairy 9 4 2 4 1 1 4
None 400 480 200 50 240 400 300
None
2120

Snack 11 4 2 1 1 2 3
Dairy 9 4 2 4 1 1 4
Dairy 1100 480 200 50 120 400 300
None
None 2750

Snack 3 4 2 1 1 2 3
Dairy 9 4 2 4 1 1 4
Dairy 300 480 200 50 120 400 300
None
None 1950

Snack 9 4 2 1 1 4 3
Dairy 9 4 2 4 1 1 4
Dairy 900 480 200 50 120 800 300
Carbs
Carbs 2950

Snack 7 4 2 1 1 2 3
Dairy 9 4 2 4 1 1 4
Dairy 700 480 200 50 120 400 300
None
None 2400
COND.
2 ACTUAL PORTIONS
2 MAX PORTIONS
100 ACTUAL CALORIES

TOTAL DAILY CALORIES

2 ACTUAL PORTIONS
2 MAX PORTIONS
100 ACTUAL CALORIES

TOTAL DAILY CALORIES

1 ACTUAL PORTIONS
2 MAX PORTIONS
50 ACTUAL CALORIES

TOTAL DAILY CALORIES

2 ACTUAL PORTIONS
2 MAX PORTIONS
100 ACTUAL CALORIES

TOTAL DAILY CALORIES

2 ACTUAL PORTIONS
2 MAX PORTIONS
100 ACTUAL CALORIES

TOTAL DAILY CALORIES

2 ACTUAL PORTIONS
2 MAX PORTIONS
100 ACTUAL CALORIES

TOTAL DAILY CALORIES

3 ACTUAL PORTIONS
2 MAX PORTIONS
150 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, Apr 25, '11 None None None None None
None None None None None
None None None None None
None None None None None
Add Portion None None None None None
Mon, Apr 25, '11
Tue, Apr 26, '11 None None None None None
None None None None None
None None None None None
None None None None None
Add Portion None None None None None
Tue, Apr 26, '11
Wed, Apr 27, '11 None None None None None
None None None None None
None None None None None
None None None None None
Add Portion None None None None None
Wed, Apr 27, '11
Thu, Apr 28, '11 None None None None None
None None None None None
None None None None None
None None None None None
Add Portion None None None None None
Thu, Apr 28, '11
Fri, Apr 29, '11 None None None None None
None None None None None
None None None None None
None None None None None
Add Portion None None None None None
Fri, Apr 29, '11
Sat, Apr 30, '11 None None None None None
None None None None None
None None None None None
None None None None None
Add Portion None None None None None
Sat, Apr 30, '11
Sun, May 01, '11 None None None None None
None None None None None
None None None None None
None None None None None
Add Portion None None None None None
Sun, May 01, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 0 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 0 0 0 0 0 0 0
None
None 0

None 0 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 0 0 0 0 0 0 0
None
None 0

None 0 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 0 0 0 0 0 0 0
None
None 0

None 0 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 0 0 0 0 0 0 0
None
None 0

None 0 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 0 0 0 0 0 0 0
None
None 0

None 0 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 0 0 0 0 0 0 0
None
None 0

None 0 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 0 0 0 0 0 0 0
None
None 0
COND.
0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, May 02, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Mon, May 02, '11
Tue, May 03, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Tue, May 03, '11
Wed, May 04, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Wed, May 04, '11
Thu, May 05, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Thu, May 05, '11
Fri, May 06, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Fri, May 06, '11
Sat, May 07, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Sat, May 07, '11
Sun, May 08, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Sun, May 08, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 15 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 1500 0 0 0 0 0 0
None
None 1500
COND.
0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, May 09, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Mon, May 09, '11
Tue, May 10, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Tue, May 10, '11
Wed, May 11, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Wed, May 11, '11
Thu, May 12, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Thu, May 12, '11
Fri, May 13, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Fri, May 13, '11
Sat, May 14, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Sat, May 14, '11
Sun, May 15, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Sun, May 15, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 20 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 9 4 2 4 1 1 4
None 2000 0 0 0 0 0 0
None
None 2000
COND.
0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
2 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, May 16, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Mon, May 16, '11
Tue, May 17, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Tue, May 17, '11
Wed, May 18, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Wed, May 18, '11
Thu, May 19, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Thu, May 19, '11
Fri, May 20, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Fri, May 20, '11
Sat, May 21, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Sat, May 21, '11
Sun, May 22, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Sun, May 22, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 25 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 2500 0 0 0 0 0 0
None
None 2500
COND.
0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, May 23, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Mon, May 23, '11
Tue, May 24, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Tue, May 24, '11
Wed, May 25, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Wed, May 25, '11
Thu, May 26, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Thu, May 26, '11
Fri, May 27, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Fri, May 27, '11
Sat, May 28, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Sat, May 28, '11
Sun, May 29, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Sun, May 29, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
Protein 30 0 0 0 0 0 0
Protein 8 2 2 3 1 3 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 8 2 2 3 1 3 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 8 2 2 3 1 3 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 8 2 2 3 1 3 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 8 2 2 3 1 3 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 8 2 2 3 1 3 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 8 2 2 3 1 3 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000
COND.
0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, May 30, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Mon, May 30, '11
Tue, May 31, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Tue, May 31, '11
Wed, Jun 01, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Wed, Jun 01, '11
Thu, Jun 02, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Thu, Jun 02, '11
Fri, Jun 03, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Fri, Jun 03, '11
Sat, Jun 04, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Sat, Jun 04, '11
Sun, Jun 05, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Sun, Jun 05, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 15 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 8 2 2 3 1 3 4
None 1500 0 0 0 0 0 0
None
None 1500
COND.
0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, Jun 06, '11

Add Portion
Mon, Jun 06, '11
Tue, Jun 07, '11

Add Portion
Tue, Jun 07, '11
Wed, Jun 08, '11

Add Portion
Wed, Jun 08, '11
Thu, Jun 09, '11

Add Portion
Thu, Jun 09, '11
Fri, Jun 10, '11

Add Portion
Fri, Jun 10, '11
Sat, Jun 11, '11

Add Portion
Sat, Jun 11, '11
Sun, Jun 12, '11

Add Portion
Sun, Jun 12, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
0 0 0 0 0 0 0
8 2 2 3 1 3 4
0 0 0 0 0 0 0

0 0 0 0 0 0 0
8 2 2 3 1 3 4
0 0 0 0 0 0 0

0 0 0 0 0 0 0
8 2 2 3 1 3 4
0 0 0 0 0 0 0

0 0 0 0 0 0 0
8 2 2 3 1 3 4
0 0 0 0 0 0 0

0 0 0 0 0 0 0
8 2 2 3 1 3 4
0 0 0 0 0 0 0

0 0 0 0 0 0 0
8 2 2 3 1 3 4
0 0 0 0 0 0 0

0 0 0 0 0 0 0
8 2 2 3 1 3 4
0 0 0 0 0 0 0

0
COND.
0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
3 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, Jun 13, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Mon, Jun 13, '11
Tue, Jun 14, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Tue, Jun 14, '11
Wed, Jun 15, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Wed, Jun 15, '11
Thu, Jun 16, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Thu, Jun 16, '11
Fri, Jun 17, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Fri, Jun 17, '11
Sat, Jun 18, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Sat, Jun 18, '11
Sun, Jun 19, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Sun, Jun 19, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 25 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2500 0 0 0 0 0 0
None
None 2500

None 25 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2500 0 0 0 0 0 0
None
None 2500
COND.
0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, Jun 20, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Mon, Jun 20, '11
Tue, Jun 21, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Tue, Jun 21, '11
Wed, Jun 22, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Wed, Jun 22, '11
Thu, Jun 23, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Thu, Jun 23, '11
Fri, Jun 24, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Fri, Jun 24, '11
Sat, Jun 25, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Sat, Jun 25, '11
Sun, Jun 26, '11 Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein
Add Portion Protein Protein Protein Protein Protein
Sun, Jun 26, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
Protein 30 0 0 0 0 0 0
Protein 4 1 3 4 1 5 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 4 1 3 4 1 5 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 4 1 3 4 1 5 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 4 1 3 4 1 5 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 4 1 3 4 1 5 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 4 1 3 4 1 5 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000

Protein 30 0 0 0 0 0 0
Protein 4 1 3 4 1 5 4
Protein 3000 0 0 0 0 0 0
Protein
Protein 3000
COND.
0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, Jun 27, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Mon, Jun 27, '11
Tue, Jun 28, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Tue, Jun 28, '11
Wed, Jun 29, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Wed, Jun 29, '11
Thu, Jun 30, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Thu, Jun 30, '11
Fri, Jul 01, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Fri, Jul 01, '11
Sat, Jul 02, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Sat, Jul 02, '11
Sun, Jul 03, '11 Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Protein Protein Protein None None
Add Portion Protein Protein Protein None None
Sun, Jul 03, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 15 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 1500 0 0 0 0 0 0
None
None 1500

None 15 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 1500 0 0 0 0 0 0
None
None 1500
COND.
0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, Jul 04, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Mon, Jul 04, '11
Tue, Jul 05, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Tue, Jul 05, '11
Wed, Jul 06, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Wed, Jul 06, '11
Thu, Jul 07, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Thu, Jul 07, '11
Fri, Jul 08, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Fri, Jul 08, '11
Sat, Jul 09, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Sat, Jul 09, '11
Sun, Jul 10, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Sun, Jul 10, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000
COND.
0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 Bfast Snack Lunch Snack Dinner
Mon, Jul 11, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Mon, Jul 11, '11
Tue, Jul 12, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Tue, Jul 12, '11
Wed, Jul 13, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Wed, Jul 13, '11
Thu, Jul 14, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Thu, Jul 14, '11
Fri, Jul 15, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Fri, Jul 15, '11
Sat, Jul 16, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Sat, Jul 16, '11
Sun, Jul 17, '11 Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Protein Protein Protein Protein None
Add Portion Protein Protein Protein Protein None
Sun, Jul 17, '11
 DAILY TOTALS
Snack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS
None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000

None 20 0 0 0 0 0 0
None 4 1 3 4 1 5 4
None 2000 0 0 0 0 0 0
None
None 2000
COND.
0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS
4 MAX PORTIONS
0 ACTUAL CALORIES

TOTAL DAILY CALORIES

 WEEK 1 2 3 9 11
DATE
01 Standard Push-Ups R1 R1 R1 R1 R1
R2 R2 R2 R2 R2

02 Wide Front Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

03 Military Push-Ups R1 R1 R1 R1 R1
R2 R2 R2 R2 R2

04 Reverse Grip Chin-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

05 Wide Fly Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

06 Closed Grip Overhand Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

07 Decline Push-Ups R1 R1 R1 R1 R1
R2 R2 R2 R2 R2

08 Heavy Pants R1 W R1 W R1 W R1 W R1 W
R2 W R2 W R2 W R2 W R2 W

09 Diamond Push-Ups R1 R1 R1 R1 R1
R2 R2 R2 R2 R2

10 Lawnmovers R1 W R1 W R1 W R1 W R1 W
R2 W R2 W R2 W R2 W R2 W

11 Dive-Bomber Push-Ups R1 R1 R1 R1 R1
R2 R2 R2 R2 R2

12 Back Flys R1 W R1 W R1 W R1 W R1 W
R2 W R2 W R2 W R2 W R2 W

CHEST & BACK

 WEEK 1 2 3 9 11
DATE
01 Alternating Shoulder Presses R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

02 In & Out Bicep Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

03 Two-Arm Tricep Kickbacks R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

04 Deep Swimmer's Presses R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

05 Full Supination Concentration Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

06 Chair Dips R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

07 Upright Rows R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

08 Static Arm Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

09 Flip-Grip Twist Tricep Kickbacks R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

10 Seated Two-Angle Shoulder Flys R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

11 Crouching Cohen Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

12 Lying-Down Tricep Extensions R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

BONUS ROUND

13 In & Out Strait Arm Shoulder Flys R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

14 Congdon Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

15 Side Tri-Rises LA RA LA RA LA RA LA RA LA RA

LA RA LA RA LA RA LA RA LA RA

SHOULDERS & ARMS

 WEEK 1 2 3 5 6
DATE
01 Balance Lunge RL LL RL LL RL LL RL LL RL LL

02 Calf Raise Squat R W R W R W R W R W

03 Reverse Grip Chin-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

04 Super Skater RL LL RL LL RL LL RL LL RL LL

05 Wall Squat (sec) R R R R R

06 Wide Front Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

07 Step Back Lunge RL W RL W RL W RL W RL W

LL W LL W LL W LL W LL W

08 Alternating Side Lunge R W R W R W R W R W

09 Closed Grip Overhand Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

10 Single Leg Wall Squat (sec) R R R R R

11 Deadlift Squat LL RL LL RL RL LL RL LL RL LL

12 Switch Grip Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

13 Three-Way Lunge RL LL RL1 LL RL1 LL RL1 LL RL1 LL

14 Sneaky Lunge R R R R R

15 Chair Salutations (sec) R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

16 Toe-Roll Iso Lunge RL LL RL LL RL LL RL LL RL LL

17 Groucho Walk R R R R R

18 Calf Raises R W R W R W R W R W

19 80/20 Cyber-Speed Squat RL LL RL LL RL LL RL LL RL LL

LEGS & BACK

 WEEK 7 9 10 11 12
DATE
01 Balance Lunge RL LL RL LL RL LL RL LL RL LL

02 Calf Raise Squat R W R W R W R W R W

03 Reverse Grip Chin-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

04 Super Skater RL LL RL LL RL LL RL LL RL LL

05 Wall Squat (sec) R R R R R

06 Wide Front Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

07 Step Back Lunge RL W RL W RL W RL W RL W

LL W LL W LL W LL W LL W

08 Alternating Side Lunge R W R W R W R W R W

09 Closed Grip Overhand Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

10 Single Leg Wall Squat (sec) R R R R R

11 Deadlift Squat LL RL LL RL RL LL RL LL RL LL

12 Switch Grip Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

13 Three-Way Lunge RL LL RL1 LL RL1 LL RL1 LL RL1 LL

14 Sneaky Lunge R R R R R

15 Chair Salutations (sec) R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

16 Toe-Roll Iso Lunge RL LL RL LL RL LL RL LL RL LL

17 Groucho Walk R R R R R

18 Calf Raises R W R W R W R W R W

19 80/20 Cyber-Speed Squat RL LL RL LL RL LL RL LL RL LL

LEGS & BACK

 WEEK 1 2 3 4 5 6 7 8 9 10 11 12
DATE
01 Stack Foot/Stagger Hands Push-Ups R R R R R R R R R R R R

02 Banana Rolls R R R R R R R R R R R R

03 Leaning Crescent Lunges R W R W R W R W R W R W R W R W R W R W R W R W

04 Squat Run R W R W R W R W R W R W R W R W R W R W R W R W

05 Sphinx Push-Ups R R R R R R R R R R R R

06 Bow To Boat R R R R R R R R R R R R

07 Low Lateral Skaters R W R W R W R W R W R W R W R W R W R W R W R W

08 Lunge & Reach R W R W R W R W R W R W R W R W R W R W R W R W

09 Prison Cell Push-Ups R R R R R R R R R R R R

10 Side Hip Raise RL LL RL LL R W R W RL LL RL LL R W R W RL LL RL LL R W R W

11 Squat X-Press R W R W R W R W R W R W R W R W R W R W R W R W

12 Plank To Chaturanga Run P C P C P C P C P C P C P C P C P C P C P C P C

13 Walking Push-Ups R R R R R R R R R R R R

14 Superman Banana R R R R R R R R R R R R

15 Lunge-Kickback-Curl-Press R W R W R W R W R W R W R W R W R W R W R W R W

16 Towel Hopping R R R R R R R R R R R R

17 Reach High & Under Push-Ups R R R R R R R R R R R R

18 Steam Engine R R R R R R R R R R R R

19 Dreya Roll R R R R R R R R R R R R

BONUS ROUND

20 Plank To Chaturanga Iso R R R R R R R R R R R R

21 The Halfback R R R R R R R R R R R R

22 Table Dip Leg Raise R R R R R R R R R R R R

CORE SYNERGISTICS CORE SYNERGISTICS

 WEEK 4 4 8 8
DATE
01 Stack Foot/Stagger Hands Push-Ups R R R R

02 Banana Rolls R R R R

03 Leaning Crescent Lunges R W R W R W R W

04 Squat Run R W R W R W R W

05 Sphinx Push-Ups R R R R

06 Bow To Boat R R R R

07 Low Lateral Skaters R W R W R W R W

08 Lunge & Reach R W R W R W R W

09 Prison Cell Push-Ups R R R R

10 Side Hip Raise RL LL RL LL R W R W

11 Squat X-Press R W R W R W R W

12 Plank To Chaturanga Run P C P C P C P C

13 Walking Push-Ups R R R R

14 Superman Banana R R R R

15 Lunge-Kickback-Curl-Press R W R W R W R W

16 Towel Hopping R R R R

17 Reach High & Under Push-Ups R R R R

18 Steam Engine R R R R

19 Dreya Roll R R R R

BONUS ROUND

20 Plank To Chaturanga Iso R R R R

21 The Halfback R R R R

22 Table Dip Leg Raise R R R R

CORE SYNERGISTICS
 WEEK 5 6 7 10 12
DATE
01 Slow-Motion 3-in-1 Push-Ups R R R R R

02 In & Out Shoulder Flys R W R W R W R W R W

03 Chairs Dips R R R R R

04 Plange Push-Ups R R R R R

05 Pike Presses R R R R R

06 Side Tri-Rises RA LA RA LA RA LA RA LA RA LA

07 Floor Flys R R R R R

08 Scarecrows R W R W R W W R W

09 Overhead Tricep Extensions R W R W R W R W R W

10 Two-Twitch Speed Push-Ups R R R R R

11 Y-Presses R W R W R W R W R W

12 Lying Tricep Extensions R W R W R W R W R W

13 Side-To-Side Push-Ups R R R R R

14 Pour Flys R W R W R W R W R W

15 Side-Leaning Tricep Extensions RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

16 One-Arm Push-Ups R R R R R

17 Weighted Circles R W R W R W R W R W

18 Throw the Bomb RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

19 Clap or Plyo Push-Ups R R R R R

20 Slo-Mo Throws RA W RA W RA W RA W RA W
LA W LA W LA W LA W LA W

21 Front-To Back Tricep Extensions RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

22 One-Arm Balance Push-Ups R R R R R

23 Fly-Row Presses R W R W R W R W R W

24 Dumbbell Cross-Body Blows R W R W R W R W R W

CHEST, SHOULDERS, & TRICEPS

 WEEK 5 6 7 10 12
DATE
01 Wide Front Pull-Ups NC C NC C NC C NC C NC C

02 Lawnmowers RA W RA W RA W RA W RA W
LA W LA W LA W LA W LA W

03 Twenty-Ones R R R R R

04 One-Arm Cross-Body Curls RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

05 Switch Grip Pull-Ups NC C NC C NC C NC C NC C

06 Elbows-Out Lawnmowers RA W RA W RA W RA W RA W
LA W LA W LA W LA W LA W

07 Standing Bicep Curls R W R W R W R W R W

08 One-Arm Concentration Curls RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

09 Corn Cob Pull-Ups NC C NC C NC C NC C NC C

10 Reverse Grip Bent-Over Rows R W R W R W R W R W

11 Open Arm Curls R W R W R W R W R W

12 Static Arm Curls R W R W R W R W R W

13 Towel Pull-Ups NC C NC C NC C NC C NC C

14 Congdon Locomotives R W R W R W R W R W

15 Crouching Cohen Curls R W R W R W R W R W

16 One-Arm Corkscrew Curls R W R W R W R W R W

17 Chin-Ups NC C NC C NC C NC C NC C

18 Seated Bent-Over Back Flys R W R W R W R W R W

19 Curl-Up/Hammer Downs R W R W R W R W R W

20 Hammer Curls R W R W R W R W R W

21 Max Rep Pull-Ups NC C NC C NC C NC C NC C

22 Superman R R R R R

23 In-Out Hammer Curls R W R W R W R W R W

24 Strip-Set Curls R1 W1 R1 W1 R1 W1 R1 W1 R1 W1
R2 W2 R2 W2 R2 W2 R2 W2 R2 W2
R3 W3 R3 W3 R3 W3 R3 W3 R3 W3
R4 W4 R4 W4 R4 W4 R4 W4 R4 W4

BACK & BICEPS

 Ab Ripper X
WEEK
DAY 1 3 5 1 3 5 1
DATE
In & Out
Seated Bicycle
Seated Crunchy Frog
Crossed leg/Wide Leg Sit-Up
Fifer Scissors
Hip Rock 'N Raise
Pulse-Up
Roll-Up/V-Up Combo
Oblique V-Up
Leg Climb
Mason Twist
TOTAL

Ab Ripper X
WEEK
DAY 1 3 5 1 3 5 1
DATE
In & Out
Seated Bicycle
Seated Crunchy Frog
Crossed leg/Wide Leg Sit-Up
Fifer Scissors
Hip Rock 'N Raise
Pulse-Up
Roll-Up/V-Up Combo
Oblique V-Up
Leg Climb
Mason Twist
TOTAL
3 5

3 5