Professional Documents
Culture Documents
Monday
Phase I
Phase II
Phase III
Tuesday
Wednesday
Week 1
19-Jan
20-Jan
21-Jan
Main Week 2
26-Jan
27-Jan
28-Jan
10
Week 3
2-Feb
15
3-Feb
16
4-Feb
17
Recovery Week 4
9-Feb
22
10-Feb
23
11-Feb
24
Week 5
16-Feb
29
17-Feb
30
18-Feb
31
Main Week 6
23-Feb
36
24-Feb
37
25-Feb
38
Week 7
2-Mar
43
3-Mar
44
4-Mar
45
Recovery Week 8
9-Mar
50
10-Mar
51
11-Mar
52
Week 9
16-Mar
57
17-Mar
58
18-Mar
59
Main Week 10
23-Mar
64
24-Mar
65
25-Mar
66
Week 11
30-Mar
71
31-Mar
72
1-Apr
73
Recovery Week 12
The Final Stretch Week 13
6-Apr
78
7-Apr
79
8-Apr
80
13-Apr
85
14-Apr
86
15-Apr
87
Day 01:
19-Jan-2015
Day 30:
17-Feb-2015
Day 60:
19-Mar-2015
Day 90:
18-Apr-2015
Purpose: This sheet was designed to supplement or replace the paper worksheets used during the
designed for use is the Classic Routine. I should be able to get the other 2 done sometim
programmed with the other workout schedule.
Instructions: To begin using this sheet, follow these instructions
1) Start by entering the date that you plan on starting your P90X workout: Next to Day 01: a
> The rest of the calendar will be automatically filled in for you.
> The sheet will now customize the Day of the Week based on the start date. This way, if
SATURDAY as the Day of the Week.
> The number of the day that you are on also is reflected on the calendar
4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell t
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess
5) Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Ro
> You'll notice now that Day "1" turns in to an X you have officially X'd your workout for
6) Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack ;)
7) Repeat the above steps each day until Day 91!!! GOOD LUCK!
> Please send me feedback on this spreadsheet. Good or bad! I will probably make som
to use for everything else.
Fitness Test: You may want to keep track of your fitness test results as well? Just click on the link to ta
calculation for the Nutrition Level.
Thursday
Friday
Saturday
Sunday
22-Jan
23-Jan
24-Jan
25-Jan
29-Jan
11
30-Jan
12
31-Jan
13
1-Feb
14
5-Feb
18
6-Feb
19
7-Feb
20
8-Feb
21
12-Feb
25
13-Feb
26
14-Feb
27
15-Feb
28
19-Feb
32
20-Feb
33
21-Feb
34
22-Feb
35
26-Feb
39
27-Feb
40
28-Feb
41
1-Mar
42
5-Mar
46
6-Mar
47
7-Mar
48
8-Mar
49
12-Mar
53
13-Mar
54
14-Mar
55
15-Mar
56
19-Mar
60
20-Mar
61
21-Mar
62
22-Mar
63
26-Mar
67
27-Mar
68
28-Mar
69
29-Mar
70
2-Apr
74
3-Apr
75
4-Apr
76
5-Apr
77
9-Apr
81
10-Apr
82
11-Apr
83
12-Apr
84
16-Apr
88
17-Apr
89
18-Apr
90
19-Apr
91
paper worksheets used during the P90X program. For right now, the only workout I have
e to get the other 2 done sometime soon? You can still use this, but the calendar is not
d on the calendar
st add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's
nt"
Health Crack ;)
D LUCK!
d or bad! I will probably make some changes to it in the future, but WOWY is also good
s well? Just click on the link to take you to that sheet if you want. It also has a
bps
IN
IN
Min:Sec
# / Weight
Nutrition Level
Body Fat %
Notes
Start
(Prior to Day 1)
Day 28
(Phase I Complete)
Day 56
(Phase 2 Complete)
Day 90
(Phase 3 Complete)
Body Weight
165
Your Energy Level
1800-2399
2400-2999
3000+
Your Nutrition Level =
RMR
1650
Nutrition Level
LEVEL I
LEVEL II
LEVEL III
LEVEL II
Energy Amount
2580
MEASUREMENTS
Prior to Day 01
Body Fat %
(N) Weight
Chest
Waist
Hips
Right Thigh
Left Thigh
Right Arm
Left Arm
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
%
LBS
IN
IN
IN
IN
IN
IN
IN
After Day 90
%
LBS
IN
IN
IN
IN
IN
IN
IN
(measured at midpoint)
(measured at midpoint)
(flexed, measured at peak of bicep)
(flexed, measured at peak of bicep)
Exercise
Week 1
Reps
01
Standard Push-ups
02
03
Military Push-ups
04
05
06
07
Decline Push-ups
08
Heavy Pants
09
Diamond Push-ups
10
Lawnmowers
11
Dive-bomber Push-ups
12
Back Flys
Weight Reps
Ab Ripper X
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
Week 2
Week 3
Weight Reps
Week 9
Weight Reps
Week 9
Week 11
Weight Reps
Weight
Week 2
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 3
Week 5
Week 6
Week 7
Week 9
Exercise
Week 1
Reps
01
02
03
04
05
06
Chair Dips
07
Upright Rows
08
09
10
11
12
Week 2
Weight Reps
Weight Reps
BONUS ROUND
13
14
Congdon Curls
15
Side Tri-rises
Ab Ripper X
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
Week 3
Weight
Week 9
Reps
Week 11
Weight Reps
Weight
Comments >>>>>>>>>
Week 2
Week 3
Week 4(Sat)
Week 5
Week 6
Week 7
Week 9
Week 10
Week 11
Week 12
Exercise
Week 1
Reps
01
Balanced Lunges
02
03
04
Super Skaters
05
Wall Squat
06
07
08
09
10
11
12
13
Three-way Lunge
14
Sneaky Lunge
15
16
Chair Salutations
17
18
19
Groucho Walk
20
Calf Raises
21
22
Week 2
Weight Reps
Week 3
Weight Reps
Week 5
Weight Reps
22
23
Comments >>>>>>>>>
Week 5
Week 6
Weight Reps
Week 7
Weight Reps
Week 9
Weight Reps
Week 10
Weight Reps
Week 11
Weight Reps
Weight
Week 12
Reps
Weight
Week 2
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 3
Week 4
Week 5
Week 6
Week 7
Week 7
Week 8
Week 9
Comments >>>>>>>>>
Week 4 (Fri)
Week 8 (Tue)
Week 8 (Fri)
Week 13 (Tue)
Week 13 (Fri)
Exercise
Week 5
Reps
01
02
03
Chair Dips
04
Plange Push-ups
05
Pike Presses
06
Side Tri-rises
07
Floor Flys
08
Scarecrows
09
10
11
Y-Presses
12
13
Side-to-side Push-ups
14
Pour Flys
15
16
One-arm Push-ups
17
Weighted Circles
18
19
20
Slo-mo Throws
21
22
23
Week 6
Weight Reps
Week 7
Weight Reps
Week 10
Weight Reps
24
Comments >>>>>>>>>
Week 10
Week 12
Weight Reps
Weight
Exercise
Week 5
Reps
01
02
Lawnmowers
03
Twenty ones
04
05
06
Elbows-out Lawnmowers
07
08
09
10
11
12
13
Towel Pull-ups
14
Congdon Locomotives
15
16
17
Chin-ups
18
19
Curl-up/Hammer Downs
20
Hammer Curls
21
22
Superman
23
Week 6
Weight Reps
Week 7
Weight Reps
Week 10
Weight Reps
24
Comments >>>>>>>>>
Week 10
Week 12
Weight Reps
Weight
Week 2
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 3
Week 9
Week 11
Week 2
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 3
Week 4 (Thu)
Week 4(Sat)
Week 5
Week 6
Week 7
Week 9