Power 90X - Classic Routine Workout Monday Tuesday Wednesday Phase I Main Week 1 26-Oct 1 27-Oct 2 28-Oct 3 Week 2 2-Nov 8 3-Nov 9 4-Nov 10 Week 3 9-Nov 15 10-Nov 16 11-Nov 17 Recovery Week 4 16-Nov 22 17-Nov 23 18-Nov 24 Phase II Main Week 5 23-Nov 29 24-Nov 30 25-Nov 31 Week 6 30-Nov 36 1-Dec 37 2-Dec 38 Week 7 7-Dec 43 8-Dec 44 9-Dec 45 Recovery Week 8 14-Dec 50 15-Dec 51 16-Dec 52 Phase III Main Week 9 21-Dec 57 22-Dec 58 23-Dec 59 Week 10 28-Dec 64 29-Dec 65 30-Dec 66 Week 11 4-Jan 71 5-Jan 72 6-Jan 73 Recovery Week 12 11-Jan 78 12-Jan 79 13-Jan 80 The Final Stretch Week 13 18-Jan 85 19-Jan 86 20-Jan 87 Day 01: 26-Oct-2009 <<< Enter Start Date Here! Day 30: 24-Nov-2009 Day 60: 24-Dec-2009 Day 90: 23-Jan-2010 Purpose: Instructions: To begin using this sheet, follow these instructions 1) > The rest of the calendar will be automatically filled > The number of the day that you are on also is reflect 2) On Day 1 of Week 1 in the calendar, click on the DATE > Example: I started on 9-May, so I just click on the c > You will be taken to the sheet with the "Chest & Back 3) PUSH PLAY!!! And begin recording your progress. 4) > Placing an "X" in the COMPLETED >>>>>>> row will auto This sheet was designed to supplement or replace the pa now, the only workout I have designed for use is the Cl sometime soon? You can still use this, but the calenda Start by entering the date that you plan on starting yo > The sheet will now customize the Day of the Week base Day 1, the sheet will show SATURDAY as the Day of the W > If you want to make a note on a particular exercise, feature if you don't know how. It's easy. Just right- Once you have completed your workout, place an X in the
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Power 90X - Classic Routine Workout
Monday Tuesday Wednesday
Phase IMain
Week 1 26-Oct 1 27-Oct 2 28-Oct 3
Week 2 2-Nov 8 3-Nov 9 4-Nov 10
Week 3 9-Nov 15 10-Nov 16 11-Nov 17
Recovery Week 4 16-Nov 22 17-Nov 23 18-Nov 24
Phase IIMain
Week 5 23-Nov 29 24-Nov 30 25-Nov 31
Week 6 30-Nov 36 1-Dec 37 2-Dec 38
Week 7 7-Dec 43 8-Dec 44 9-Dec 45
Recovery Week 8 14-Dec 50 15-Dec 51 16-Dec 52
Phase IIIMain
Week 9 21-Dec 57 22-Dec 58 23-Dec 59
Week 10 28-Dec 64 29-Dec 65 30-Dec 66
Week 11 4-Jan 71 5-Jan 72 6-Jan 73
Recovery Week 12 11-Jan 78 12-Jan 79 13-Jan 80
The Final Stretch Week 13 18-Jan 85 19-Jan 86 20-Jan 87
Day 01: 26-Oct-2009 <<< Enter Start Date Here!
Day 30: 24-Nov-2009
Day 60: 24-Dec-2009
Day 90: 23-Jan-2010
Purpose:
Instructions: To begin using this sheet, follow these instructions
1)> The rest of the calendar will be automatically filled in for you.
> The number of the day that you are on also is reflected on the calendar
2) On Day 1 of Week 1 in the calendar, click on the DATE> Example: I started on 9-May, so I just click on the calendar date to take me to the first workout.> You will be taken to the sheet with the "Chest & Back" workout sheet.
3) PUSH PLAY!!! And begin recording your progress.
4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
This sheet was designed to supplement or replace the paper worksheets used during the P90X program. For right now, the only workout I have designed for use is the Classic Routine. I should be able to get the other 2 done sometime soon? You can still use this, but the calendar is not programmed with the other workout schedule.
Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show SATURDAY as the Day of the Week.
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's easy. Just right-click the cell and select "Insert Comment"
E3
What Day is it? ;) Keep pushin play!
G3
What Day is it? ;) Keep pushin play!
I3
What Day is it? ;) Keep pushin play!
5) Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!
6) Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)
7) Repeat the above steps each day until Day 91!!! GOOD LUCK!
Fitness Test:
> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good to use for everything else.
You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a calculation for the Nutrition Level.
Thursday Friday Saturday Sunday
29-Oct 4 30-Oct 5 31-Oct 6 1-Nov 7
5-Nov 11 6-Nov 12 7-Nov 13 8-Nov 14
12-Nov 18 13-Nov 19 14-Nov 20 15-Nov 21
19-Nov 25 20-Nov 26 21-Nov 27 22-Nov 28
26-Nov 32 27-Nov 33 28-Nov 34 29-Nov 35
3-Dec 39 4-Dec 40 5-Dec 41 6-Dec 42
10-Dec 46 11-Dec 47 12-Dec 48 13-Dec 49
17-Dec 53 18-Dec 54 19-Dec 55 20-Dec 56
24-Dec 60 25-Dec 61 26-Dec 62 27-Dec 63
31-Dec 67 1-Jan 68 2-Jan 69 3-Jan 70
7-Jan 74 8-Jan 75 9-Jan 76 10-Jan 77
14-Jan 81 15-Jan 82 16-Jan 83 17-Jan 84
21-Jan 88 22-Jan 89 23-Jan 90 24-Jan 91
<<< Enter Start Date Here!
To begin using this sheet, follow these instructions
> The rest of the calendar will be automatically filled in for you.
> The number of the day that you are on also is reflected on the calendar
On Day 1 of Week 1 in the calendar, click on the DATE> Example: I started on 9-May, so I just click on the calendar date to take me to the first workout.> You will be taken to the sheet with the "Chest & Back" workout sheet.
PUSH PLAY!!! And begin recording your progress.
Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
Link: Fit Test
This sheet was designed to supplement or replace the paper worksheets used during the P90X program. For right now, the only workout I have designed for use is the Classic Routine. I should be able to get the other 2 done sometime soon? You can still use this, but the calendar
Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's easy. Just right-click the cell and select "Insert Comment"
K3
What Day is it? ;) Keep pushin play!
M3
What Day is it? ;) Keep pushin play!
O3
What Day is it? ;) Keep pushin play!
Q3
What Day is it? ;) Keep pushin play!
Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!
Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)
Repeat the above steps each day until Day 91!!! GOOD LUCK!> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good
You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a
Power 90X - Fit Test & Nutrition
Fitness TestPrior to Day 01 After Day 90
Heart Rate bps bpsPull-Ups
Vertical Leap IN INPush-Ups
Toe Touch IN INWall Squat Min:Sec Min:Sec
Bicep Curls # / Weight # / WeightAbs: In & Outs
Nutrition LevelBody Fat % Notes
Start(Prior to Day 1)Day 28(Phase I Complete)Day 56(Phase 2 Complete)Day 90(Phase 3 Complete)
Body Weight RMR Daily Activity Burn Energy Amount165 1650 330 2580
Your Energy Level Nutrition Level1800-2399 LEVEL I2400-2999 LEVEL II
3000+ LEVEL III
Your Nutrition Level = LEVEL II
[Click here to go back to the Main Calendar Page]
B28
Type your body weight here to calculate Nutrition Level
MEASUREMENTSPrior to Day 01 After Day 90
Body Fat % >>>>>>> % %
(N) Weight >>>>>>> LBS LBS
Chest >>>>>>> IN IN
Waist >>>>>>> IN IN
Hips >>>>>>> IN IN
Right Thigh >>>>>>> IN IN
Left Thigh >>>>>>> IN IN
Right Arm >>>>>>> IN IN
Left Arm >>>>>>> IN IN
(wearing clothes? Y/N)
(measured at midpoint)(measured at midpoint)(flexed, measured at peak of bicep)(flexed, measured at peak of bicep)