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P90X Lean Blank v1.0

P90X Lean Blank v1.0

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Published by lielay

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Published by: lielay on Jan 15, 2010
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07/16/2011

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Power 90X - Fit Test & Nutrition
Fitness Test MEASUREMENTSPrior to Day 01 After Day 90 Prior to Day 01 After Day 90Heart Ratebps bps
Body Fat % >>>>>>>
%%
Pull-Ups
Peso >>>>>>>
KgK
(wearing clothes? Y/N)
Vertical LeapIN IN
Torace >>>>>>>
cmcm
Push-Ups
vita >>>>>>>
cmcm
Toe TouchIN IN
anca >>>>>>>
cmcm
Wall SquatMin:Sec Min:Sec
coscia dx >>>>>>>
cmcm
(measured at midpoint)
Bicep Curls# / Weight # / Weight
coscia sx >>>>>>>
cmcm
(measured at midpoint)
Abs: In & Outs
braccia dx >>>>>>>
cmcm
(flexed, measured at peak of bicep)
braccia sx >>>>>>>
cmcm
(flexed, measured at peak of bicep)
Nutrition LevelBody Fat % NotesStart
(Prior to Day 1)
Day 28
(Phase I Complete)
Day 56
(Phase 2 Complete)
Day 90
(Phase 3 Complete)
Body Weight K Body Weight RMR Daily Activity Burn Energy Amount120 264.552645.55 529.11 3774.66 Your Energy Level Nutrition Level1800-2399 LEVEL I2400-2999 LEVEL II3000+ LEVEL III Your Nutrition Level =
LEVEL III
 
Power 90X - Lean Routine Workout 
Friday Saturday Sunday Monday
Phase I
Main
Week 1
1-Jan12-Jan23-Jan34-Jan
Week 2 
8-Jan19-Jan910-Jan1011-Jan
Week 3
15-Jan116-Jan1617-Jan1718-Jan
Recovery 
Week 4
22-Jan2223-Jan2324-Jan2425-Jan
Phase II
Main
Week 5 
29-Jan2930-Jan3031-Jan381-Feb
Week 6 
5-Feb366-Feb377-Feb388-Feb
Week 7 
12-Feb4313-Feb4414-Feb3815-Feb
Recovery 
Week 8 
19-Feb5020-Feb5121-Feb5222-Feb
Phase III
Main
Week 9
26-Feb5727-Feb5828-Feb5929-Feb
Week 10 
4-Mar 645-Mar 656-Mar 667-Mar 
Week 11
11-Mar 7112-Mar 7213-Mar 7314-Mar 
Recovery 
Week 12 
18-Mar 7819-Mar 7920-Mar 8021-Mar 
he Final Stretch
Week 13
25-Mar 8526-Mar 8627-Mar 8728-Mar  Day 01: <<< Enter Start Date Here!Day 30:30-Jan-1904Day 60:29-Feb-1904Day 90:30-Mar-1904
Purpose:Instructions:
To begin using this sheet, follow these instructions1)> 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 t> 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 >>>>> Placing an "X" in the COMPLETED >>>>>>> row will automatically update yThis sheet was designed to supplement or replace the paper worksheets usedI have designed for use is the Classic Routine. I should be able to get the othcalendar is not programmed with the other workout schedule.Start by entering the date that you plan on starting your P90X workout: Next to> The sheet will now customize the Day of the Week based on the start date.show SATURDAY as the Day of the Week.> If you want to make a note on a particular exercise, just add a comment to thIt's easy. Just right-click the cell and select "Insert Comment"
 
5)Click the link at the bottom of the "Chest & Back" workout to take you back to t> You'll notice now that Day "1" turns in to an X… you have officially X'd your 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 probablgood to use for everything else.You may want to keep track of your fitness test results as well? Just click on tcalculation for the Nutrition Level.

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