Power 90X - Classic Routine Workout

Monday
Week 1 22-Aug 29-Aug 5-Sep 12-Sep 19-Sep 26-Sep 3-Oct 10-Oct 17-Oct 24-Oct 31-Oct 7-Nov 14-Nov X 8 15 22 29 36 43 50 57 64 71 78 85

Tuesday
23-Aug 30-Aug 6-Sep 13-Sep 20-Sep 27-Sep 4-Oct 11-Oct 18-Oct 25-Oct 1-Nov 8-Nov 15-Nov X 9 16 23 30 37 44 51 58 65 72 79 86

Wednesday
24-Aug 31-Aug 7-Sep 14-Sep 21-Sep 28-Sep 5-Oct 12-Oct 19-Oct 26-Oct 2-Nov 9-Nov 16-Nov 3 10 17 24 31 38 45 52 59 66 73 80 87

Phase I

Main Week 2
Week 3

Recovery Week 4
Week 5

Phase II

Main Week 6
Week 7

Recovery Week 8
Week 9

Main Week 10

Phase III

Week 11

Recovery Week 12 The Final Stretch Week 13

Day 01: Day 30: Day 60: Day 90:

22-Aug-2011 20-Sep-2011 20-Oct-2011 19-Nov-2011

<<< Enter Start Date Here!

Purpose: This sheet was designed to supplement or replace the paper worksheets used during the P designed for use is the Classic Routine. I should be able to get the other 2 done sometime 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: ab > 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

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 w > You will be taken to the sheet with the "Chest & Back" workout sheet.

3) PUSH PLAY!!! And begin recording your progress. > If you want to make a note on a particular exercise, just add a comment to the cell. (See easy. Just right-click the cell and select "Insert Comment"

4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell th > 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 Rou

> You'll notice now that Day "1" turns in to an X you have officially X'd your workout for th 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 tak calculation for the Nutrition Level.

Thursday
25-Aug 1-Sep 8-Sep 15-Sep 22-Sep 29-Sep 6-Oct 13-Oct 20-Oct 27-Oct 3-Nov 10-Nov 17-Nov 4 11 18 25 32 39 46 53 60 67 74 81 88

Friday
26-Aug 2-Sep 9-Sep 16-Sep 23-Sep 30-Sep 7-Oct 14-Oct 21-Oct 28-Oct 4-Nov 11-Nov 18-Nov 5 12 19 26 33 40 47 54 61 68 75 82 89

Saturday
27-Aug 3-Sep 10-Sep 17-Sep 24-Sep 1-Oct 8-Oct 15-Oct 22-Oct 29-Oct 5-Nov 12-Nov 19-Nov 6 13 20 27 34 41 48 55 62 69 76 83 90

Sunday
28-Aug 4-Sep 11-Sep 18-Sep 25-Sep 2-Oct 9-Oct 16-Oct 23-Oct 30-Oct 6-Nov 13-Nov 20-Nov 7 14 21 28 35 42 49 56 63 70 77 84 91

Link: Fit Test

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

P90X workout: Next to Day 01: above or you. sed on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show

d on the calendar

endar date to take me to the first workout. workout sheet.

st add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's nt"

he COMPLETED >>>>>>>> cell that coincides with your workout day. automatically update your progess on the "Full Routine" Sheet

ut to take you back to the "Full Routine" sheet.

ave officially X'd your workout for the day!

Health Crack ;)

D LUCK! d or bad! I will probably make some changes to it in the future, but WOWY is also good

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 Test Prior to Day 01 After Day 90 Heart Rate bps Pull-Ups Vertical Leap IN Push-Ups Toe Touch IN Wall Squat Min:Sec Bicep Curls # / Weight Abs: In & Outs 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)

bps IN IN Min:Sec # / Weight

Body Weight 165 Your Energy Level 1800-2399 2400-2999 3000+ Your Nutrition Level =

RMR 1650

Daily Activity Burn 330

Energy Amount 2580

Nutrition Level LEVEL I LEVEL II LEVEL III

LEVEL II

[Click here to go back to the Main Calendar Page]

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

(wearing clothes? Y/N)

(measured at midpoint) (measured at midpoint) (flexed, measured at peak of bicep) (flexed, measured at peak of bicep)

Power 90X - Chest & Back Workout

Step
01 02 03 04 05 06 07 08 09 10 11 12

Exercise
Standard Push-ups Wide Front Pull-ups Military Push-ups Reverse Grip Chin-ups Wide Fly Push-ups Closed Grip Overhand Pull-ups Decline Push-ups Heavy Pants Diamond Push-ups Lawnmowers Dive-bomber Push-ups Back Flys Ab Ripper X Completed >>>>>>>>>

Week 1 Reps Weight 20 20 5 5 15 15 5 5 15 15 5 5 15 15 10 45 10 45 12 12 10 55 10 55 12 12 10 35 10 35 x

x

Reps

Week 2 Weight

Reps

Week 3 Weight

Week 9
Reps

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 9 Weight

Week 11 Reps Weight

Power 90X - Plyometrics Workout

Week 1
Completed >>>>>>>>> x

Week 2

Week 3

Week 5

Week 6

Week 7

Week 9

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 9

Week 10 Week 11 Week 12

Power 90X - Shoulders & Arms Workout

Step
01 02 03 04 05 06 07 08 09 10 11 12

Exercise
Reps
Alternating Shoulder Presses In & Out Bicep Curls Two-arm Tricep Kickbacks Deep Swimmer's Presses Full Supination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip-grip Twist Tricep Kickbacks Two-angle Shoulder Flys Crouching Cohen Curls Lying-down Tricep Extensions

Week 1 Weight

Reps

Week 2 Weight

Reps

Week 3 Weight

Week 9
Reps

BONUS ROUND 13 14 15 In & Out Straight-arm Shoulder Flys Congdon Curls Side Tri-rises Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 9 Weight

Week 11 Reps Weight

Power 90X - Yoga X Workout

Week 1 Completed >>>>>>>>> Week 2 Week 3 Week 4 (Mon) Week 4(Sat)

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 4(Sat)

Week 5

Week 6

Week 7

Week 8 (Mon)

Week 8 (Sat)

Week 9

Week 10

Week 11

Week 12

Week 13 (Mon) Week 13 (Sat)

Power 90X - Legs & Back Workout

Step
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23

Exercise
Reps
Balanced Lunges Calf Raise Squats Reverse Grip Chin-ups Super Skaters Wall Squat Wide Front Pull-ups Step Back Lunges Alternating Side Lunges Close Grip Overhead Pull-ups Single Leg Wall Squat Dead Lift Squats Switch Grip Pull-ups Three-way Lunge Sneaky Lunge Reverse Grip Chin-ups Chair Salutations Toe Row Iso Lunge Wide Front Pull-ups Groucho Walk Calf Raises Close Grip Overhead Pull-ups 80-20 Seibers Speed Squat Switch Grip Pull-ups

Week 1 Weight

Reps

Week 2 Weight

Reps

Week 3 Weight

Week 5
Reps

23

Switch Grip Pull-ups Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 5 Weight

Reps

Week 6 Weight

Reps

Week 7 Weight

Reps

Week 9 Weight

Week 10 Reps Weight

Week 11 Reps Weight

Week 12 Reps Weight

Power 90X - Kenpo X Workout

Week 1 Completed >>>>>>>>> Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Power 90X - Core Synergistics Workout

Week 4 (Tue) Completed >>>>>>>>> Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 13 (Tue)

Week 13 (Fri)

Power 90X - Chest, Shoulders & Triceps Workout

Step
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

Exercise
Reps
Slow motion 3-in-1 Push-ups In & Out Shoulder Flys Chair Dips Plange Push-ups Pike Presses Side Tri-rises Floor Flys Scarecrows Overhead Tricep Extensions Two-twitch Speed Push-ups Y-Presses Lying Tricep Extensions Side-to-side Push-ups Pour Flys Side-leaning Tricep Extensions One-arm Push-ups Weighted Circles Throw the Bomb Clap or Plyo Push-ups Slo-mo Throws Front-to-back Tricep Extensions One-arm Balance Push-ups Fly row Presses Dumbell Cross-body Blows

Week 5 Weight

Reps

Week 6 Weight

Reps

Week 7 Weight

Week 10 Reps

24

Dumbell Cross-body Blows Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 10 Weight

Week 12 Reps Weight

Power 90X - Back & Biceps Workout

Step
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

Exercise
Reps
Wide Front Pull-ups Lawnmowers Twenty ones One-arm Cross-body Curls Switch Grip Pull-ups Elbows-out Lawnmowers Standing Bicep Curls One-arm Concentration Curls Corn Cob Pull-ups Reverse Grip Bent-over Rows Open Arm Curls Static Arm Curls Towel Pull-ups Congdon Locomotives Crouching Cohen Curls One Arm Corkscrew Curls Chin-ups Seated Bent-over Back Flys Curl-up/Hammer Downs Hammer Curls Max Rep Pull-ups Superman In-Out Hammer Curls Strip Set Curls

Week 5 Weight

Reps

Week 6 Weight

Reps

Week 7 Weight

Week 10 Reps

24

Strip Set Curls Ab Ripper X Completed >>>>>>>>> [Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 10 Weight

Week 12 Reps Weight

Power 90X - Cardio X Workout

Week 1 Completed >>>>>>>>> Week 2 Week 3 Week 9 Week 11

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Power 90X - X Stretch Workout

Week 1 Completed >>>>>>>>> Week 2 Week 3 Week 4 (Thu) Week 4(Sat) Week 5

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>

Week 6

Week 7

Week 8 (Thu)

Week 8 (Sat)

Week 9

Week 10

Week 11

Week 12

Week 13 (Thu)

Week 13 (Thu) Week 13 (Sat)