WORKOUTS

CHARTS

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

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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 compu for your own use. If you are a personal trainer and wish to use the product in the conduct btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bundle 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 compu for your own use. If you are a personal trainer and wish to use the product in the conduct btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bundle copyright owner. P90Xcel created by Stephan Bour of Workoutsoft.com.

NUTRITION
PHASES & LEVELS PORTION PLAN WEEKLY CALORIES DAILY CALORIES CHART

SHEETS FOR PRINT
CHEST & BACK SHOULDERS & ARMS LEGS & BACK CORE SYNERGISTICS (LEAN) CORE SYNERGISTICS CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X

TRICEPS

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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 install the product on as many computers as you wish as long as all the copies are ish to use the product in the conduct of your business, please inquire at may not resell, redistribute, or bundle this product without express consent of the copyright owner. by Stephan Bour of Workoutsoft.com.

install the product on as many computers as you wish as long as all the copies are ish to use the product in the conduct of your business, please inquire at may not resell, redistribute, or bundle this product without express consent of the copyright owner. by Stephan Bour of Workoutsoft.com.

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subtracting 1/2 of the difference. W2: same for weights NC. 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. To mitigate that. The higher the number. • Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. the number in the white box is the average . graphs. The buttom will select all the unlocke clear their content • Right-click on any selected cell and select "Clear Contents". the lower the penal penalty" value to 0 to disable the feature. and the "for Print" Next. Only required if you want to start over. "Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups. The data is used to color-co Next. please see the instructions on setup and usage below. K: Normal or on Knees form for push-Ups RA. reps for second exercise W1. 2. If you want them to count as a normal pull-up.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. the difference between the two repeats from the average of the two repeats. Calculations and Color codes: For 2 repeat exercises. THIS CA wanted to keep. DATA. Data Operations: "Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. you have the option to divide all reps x weight results by a fixe well. they will count as 1/2 a pull-up i less as the number goes up. fill out all the required "Data Operations" data in the SETUP sheet 1. fill out all the required "Stats and Goals" data in the SETUP sheet. If you set the value to the default 2. R2: reps for first exercise. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises ( same chart for instance). A numb you've overdone it so much on the first repeat that you can't perform the second with the same intensity. This will remove all the existing data. 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). The value set in the box det corresponds to a value is 2. C: No-Chair or Chair for pull-Ups N. 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. 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. LA: right or left arm RL. Abbreviations: R1.

05: Conversion for Microsoft Excel 2003 and 2007 Interface improvements and branding integration Version 2. http://www. and direct contributions to new features.The red box indicates that the second repeat was less than the first the DATA sheet unless penalty was turned off.0: Classic and Lean sheet with now on same sheet. testing.com/ Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadshe Bill Townsend at Beachbody for interface improvements. 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. Simply select your program and all the schedules update autom MAIN navigation programs links to all the sheets in the workbook Hyperlinked navigation throughout the workbook SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheets Ability to reschedule a workout.com Credits Daniel Pendergrass for suggestions. Beachbody® and Tony Horton for the awesome P90X® program. and suggestions please see the support section at: Contact us at: support@workoutsoft. 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.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. PLYOMETRICS. questions. YOGA X.5: . This really simplifies the charts and hel Body fat calculators sheet with 3 new methods Version 1. and conversion for Microsoft Excel 2003 and Change Log Version 2.beachbody.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. as explained above The green box indicates that the second repeat was equal or higher Support For problems. branding.02: New "Select All Unlocked Cells and CLEAR CONTENT" button Version 2.

02 Calf Raise Squat Fixed formula errors on CHEST. 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.Added a unit selection option to the SETUP sheet (inch/lb or meter/kg) Added BSA calculation to the SETUP sheet Version 1. & TRICEPS Major modifications to Penalty formula Added Penalty activation switch Minor cosmetics changes Version 1.3: Cleaned-up redundant conditional format rules throughout Corrected a few formulas and labels on LEGS & BACK sheet Version 1.0 Added CORE SYNERGISTICS worksheet .4: New INSTRUCTIONS sheet PREFERENCES sheet changed to SETUP sheet Added Weight.1: Corrected formulas on BACK & BICEPS worksheet Version 1. SHOULDERS.2: Added PREFERENCES sheet Changed formulas throughout to use Preferences settings Corrected bad data references on DATA sheet Fixed formula error on LEGS & BACK.

Beachbody's extreme home fitness program P90X. I therefore he real deal" (NC or No Chair) and one for chair-assisted (C). cosmetic only. adsheet you want to start over. The value you set here will determine how hey will count as 1/2 a pull-up in the total. 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. If you don't like the idea. If you made a mistake and removed something you an copy of the original ATA. I don't consider those full pull-ups. simply set this value to 1 or record all your pull-ups in "NC" box. The maximum penalty he number. at least initially. A number of exercises in P90X are repeated twice during the same workout. buttom will select all the unlocked user-enabled cells in the active sheet and. THIS CANNOT BE UNDONE. and the "for Print" sheets) The data is used to color-code your progress in the PERFORMANCE sheet ant to pace themselves. after your confirmation. The penalty is a calculation that subtracts a portion of ts. The value set in the box determines the portion that is subtracted. If second with the same intensity. the lower the penalty. graphs. you get penalized. However. 10 seems to work n the white box is the average between the two repeats . ve all the existing data. ignore that number and set the "Activate lp of a chair for pull-ups. Any number above 2 will proportionally make them count as p.

workoutsoft. as explained above ond repeat was equal or higher than the first. A one-click function now recalculates the entire schedule after a missed day. lly simplifies the charts and helps focus your attention on the workouts you select .html Credits ures.com/Support.com/ achbody.com/ on for Microsoft Excel 2003 and 2007.d repeat was less than the first. http://maggiewang. No penalty is applied Support http://www. Change Log n Setup sheet NTS sheet 3 all the schedules update automatically ing sheets eans a lot of work to readjust the schedule. The number in the red box will be subtracted from the average above in turned off. ghtLossCalculator_v4 spreadsheet.

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4 170.0% 24. '08 1303 0 inch/lb Female Digital Scale 37.0 25.0 72. Mar 30.0 180.9 4. '08 Sun.Record your stats and goals (Enter your data in the orange colored cells.0 45. Dec 31.0 2.0 24. '07 Sun.1 16.7 . Mar 30.0 18. Values in yellow cells are calculated automatically) Select your P90X Program YOUR P90X START DATE: YOUR P90X PLANNED COMPLETION DATE: YOUR P90X ACTUAL COMPLETION DATE: DAYS ELAPSED SINCE START: DAYS SKIPPED TO DATE: Set the Height/Weight unit combination you wish to use: Select your gender: Select your body fat calculation method: MY STATS on P90X START DATE Age Height Weight Body Fat % (From "CALCULATORS" sheet) Lean Body Mass Fat Body Mass Body Surface Area (BSA) Body Mass Index (BMI) MY UPPER LIMITS Weight Body Fat BMI MY TARGETS ON P90X COMPLETION DATE Target Lean Body Mass Increase Target Body Fat Target Weight Target BMI Target Weight Loss DATA OPERATIONS Lean Mon.0 25.0% 135.0% 163.3 22.

and so on…) Number to divide the R*W calculation by for better chart display 2. 3 for "Subtract 1/3 of the difference. 1 is ON) Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none. and so on…) Activate penalty (0 is OFF. 2 for "Counts as 1/2".Penalty for doing less reps on the second repeat (some exercises).0 10 .0 1 2. Enter 2 for "Subtract 1/2 of the difference from the Average".

omatically) yrs inch lb <.ARE YOU SURE? lb lb sq meters lb lb lb lb .

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00 Height 68.0 0.0 0. Navy Circumference Method: Set Unit (Drop Down): Abdomen 30.00 Neck 10.0 0. Reading from scale: Your Body Fat content: 25. Men: 10-18%.S.00 inch inch inch You selected: Female 19.0 BF 3.OPTION 1.0 0.0 0.40% Your Body Fat content: OPTION 4.0 4.0 0. The 3-Site Method: FEMALE SITE Tricep Suprailiac Thigh You selected: 1 REPEAT 2 3 Average 0.00 inch Hip 30.72% Target ranges. Women: 18-25% Your Body Fat content: OPTION 3. The 7-site Method: FEMALE SITE Tricep Suprailiac Thigh Chest Midaxillary 1 REPEAT 2 3 Average 0. The U.00% OPTION 2.40% Female 3.20% .

0 0.0 Your Body Fat content: .20% 0.Subscapula Abdomen You selected: Female 4.

30% MALE SITE Chest Abdomen Thigh Suprailiac Midaxilliary 1 REPEAT 2 3 Average 0.0 0.0 0.0 0.0 BF 0.0 BF 1.0 0.75% .0 0.0 0.inch MALE SITE Chest Abdomen Thigh 1 REPEAT 2 3 Average 0.

0 0.Tricep Subscapula 0.0 .

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Physical Condition Pull-Ups Vertical Reach Jump with Step Vertical Leap Push-Ups Toe Touch Wall Squat Bicep Curls Reps Inch Inch Inch Reps Inch Seconds Reps Weight Total reps FAIL 0 7 FAIL FAIL FAIL FAIL 0 In & Outs FAIL FAIL 2. Cardiac Condition Resting Heart Rate Heart Rate Maximizer: Immediately After 1 minute After 2 minutes After 3 minutes After 4 minutes 76 Bpm Bpm Bpm Bpm Bpm 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 .P90X Fit Test Prior to Day 01 1.

Cardiac Condition Resting Heart Rate Heart Rate Maximizer: Immediately After 1 minute After 2 minutes After 3 minutes After 4 minutes Bpm Bpm Bpm Bpm Bpm Bpm ULATOR 37 yrs Bpm Bpm Bpm Bpm Bpm Bpm 184.it Test 1 After Day 90 1.1 110 120 138 156 175 . Physical Condition Pull-Ups Vertical Reach Jump with Step Vertical Leap Push-Ups Toe Touch Wall Squat Bicep Curls Reps Inch Inch Inch Reps Inch Seconds Reps Weight Total reps FAIL 0 7 FAIL FAIL FAIL FAIL 0 In & Outs FAIL FAIL 2.

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Start Week 2 Week 3 Week 4 Date 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 31-Dec-07 7-Jan-08 14-Jan-08 21-Jan-08 .

Week 5 28-Jan-08 Week 6 4-Feb-08 Week 7 Week 8 Week 9 Week 10 3-Mar-08 Week 11 10-Mar-08 11-Feb-08 18-Feb-08 25-Feb-08 .

Week 12 Week 13 Final 17-Mar-08 24-Mar-08 30-Mar-08 .

23. January Friday.0% 18. 02. 18. January Saturday.0 Body Fat Body Fat (lb) (%) 45. 10. January Wednesday. January 31. 17. 16. 11. 03. January Thursday. January Sunday. 07. January Friday. January Saturday.0 BMI 24.9 22. 20. 25. 2007 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 Weight 180. 05. January Monday. January Thursday. January Wednesday. 04.3 25. 01.1 Weight Loss 0. 24.4 . 21.0 163. 09. December Tuesday.0% Sheet is PROTECTED for safety but no p Date Monday. 13. January Tuesday. January Saturday.0% 24. January Friday. January Wednesday. 12. January Sunday. 14.0 25. January Tuesday. 19. January Tuesday. 06. 22. January Monday.Workout Schedule DATA FROM SETUP SHEET: WEIGHT Too high (Greater Target (Less BODY FAT Too high (Greater Target (Less BMI Too high (Greater Target (Less than) than) than) than) than) than) 170. 08. January Thursday. January Wednesday. January Thursday. January Friday. 15. January Sunday. January Monday.

03. 15. 30. March Sunday. March Monday. 27. February Friday. February Sunday. March Saturday. 07. 01. 09. 19. March 26. February Thursday. 18. January Friday. 05. February Monday. 09. 26. February Wednesday. February Saturday. 29. 31. February Saturday. February Tuesday.Saturday. 04. 28. 07. February Saturday. March Sunday. 28. February Tuesday. 06. 14. 25. February Thursday. 02. March Friday. February Friday. 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 . February Wednesday. March Wednesday. 08. 06. February Monday. February Saturday. March Monday. 29. 16. 05. 27. February Monday. February Sunday. February Friday. January Wednesday. 11. January Sunday. 17. January Monday. 13. February Thursday. 08. February Tuesday. 23. February Saturday. February Sunday. 10. 20. January Thursday. February Wednesday. 10. 22. 21. January Tuesday. 01. February Friday. 12. February Tuesday. February Wednesday. February Monday. February Sunday. March Tuesday. 02. March Thursday. 03. 24. February Thursday. 04.

March Wednesday. April Tuesday. March Friday. March Tuesday. April Sunday. 16. 21. March Wednesday. 05. April Friday. 15. 12. 17. April Monday. 14. 16. 07. April Friday. 22. 11. March Tuesday. March Tuesday. 15. April Monday. 04. 28. 19. April Saturday. March Thursday. 21. April Saturday. 31. 12. April 11. 18. March Sunday. April Sunday. 26. 25. 24. April Wednesday. April Thursday. April Thursday. April Friday. March Thursday. 30. 10. 01. 23. 14. 17. 19. April Thursday.Tuesday. March Sunday. 23. March Friday. April Wednesday. 13. March Friday. 20. 20. March Saturday. 24. March Thursday. 03. 06. April Monday. April Saturday. March Monday. March Monday. 18. 13. April Tuesday. April Tuesday. 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 . April Wednesday. April Sunday. March Wednesday. 08. 22. April Wednesday. 09. 27. 29. March Monday. March Saturday. April Thursday. March Saturday. March Sunday. 02.

08. 27. 19. May Monday. 22. June Friday. 25. May Wednesday. June Tuesday. May Wednesday. 17. 28. 26. May Friday. May Monday. 12. May Monday. May Sunday. April Saturday. May Sunday. 11. May Saturday. 01. May Tuesday. May Saturday. May Tuesday. 04. 31. May Sunday.Friday. 02. 28. 02. April Sunday. 06. 23. 27. April Monday. 01. April Thursday. 16. 26. June Thursday. 10. May Friday. May Thursday. 14. 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 . May Friday. 09. 15. June Saturday. 18. 03. April Wednesday. May Friday. May Sunday. 30. May Tuesday. 04. May Saturday. 03. May Tuesday. 06. April Tuesday. June Wednesday. May Friday. May Thursday. 30. May Sunday. June Sunday. May Saturday. 20. 29. 13. 07. May Wednesday. June 25. 24. May Wednesday. May Thursday. 21. 08. 07. 05. May Thursday. May Monday. May Saturday. 05. 29. June Monday.

June Sunday. July Saturday. 13. July Saturday.Monday. July Wednesday. July Sunday. June Monday. 22. June Thursday. July Thursday. 10. 23. July Saturday. June Monday. June Saturday. June Wednesday. July Friday. July 09. June Tuesday. July Friday. June Thursday. 19. 14. July Monday. July Wednesday. June Sunday. 13. 05. July Tuesday. 24. June Sunday. 10. 20. 06. June Friday. 02. 25. 17. 20. 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 . 18. 28. 15. June Saturday. 19. June Thursday. 11. July Monday. July Tuesday. June Wednesday. July Wednesday. 07. 01. 16. July Sunday. 23. July Thursday. 17. June Wednesday. July Wednesday. June Monday. June Tuesday. 04. 14. 12. June Friday. 21. June Friday. June Saturday. July Monday. 30. June Tuesday. 29. 16. 08. 03. July Friday. July Sunday. 26. July Tuesday. June Tuesday. 12. 15. 18. 09. 21. 11. 27. 22. July Thursday.

August Monday. 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 . July Thursday. August Wednesday. 10. 19. 03. 29. 03. July Friday. August Wednesday. 26. July Saturday. August Monday. 16. August Sunday. 02. August Sunday. July Sunday. 23. July Tuesday. 31. August Friday. August Sunday. 24. September Tuesday. 25. September Thursday. 28. August Friday. August Wednesday. July Friday. 09. 06. 14. 22. August Thursday. August Monday. 29. August Monday. August Sunday. 31. 25. 28. September Saturday. August Tuesday. 05. 26. 18. 07. August Tuesday. August Thursday. 12. August Friday. August Monday. 01. 27. 20. 21. 30. 11. August Tuesday. August Sunday. August Friday. 30. September 24. August Thursday. August Thursday. 17. August Saturday. August Saturday. September Wednesday.Thursday. 01. August Wednesday. 27. August Tuesday. 13. July Monday. 08. August Saturday. August Saturday. 04. 05. August Saturday. 02. September Friday. July Wednesday. 06. 04. 15.

25. September Wednesday. October Thursday. 11. 19. October Tuesday. 13. October Wednesday. 15. 15. September Monday. 30. September Tuesday. 09. October Thursday. 29. 22. September Tuesday. October Monday. 24. 08. September Sunday. 05. October Sunday. 27. 12. 11. 20. 14. 10. October 07. September Saturday. 01. October Monday. 09. September Sunday. October Tuesday. 08. September Monday. September Saturday. 14. October Monday. September Sunday. October Wednesday. September Friday.Sunday. September Thursday. 12. 18. September Monday. September Friday. September Wednesday. 17. 26. 16. October Tuesday. September Tuesday. 21. 06. October Saturday. October Sunday. 23. 28. 04. 20. October Saturday. 10. September Thursday. September Tuesday. October Thursday. 19. 13. September Wednesday. October Sunday. 21. September Wednesday. 07. 02. September Thursday. 16. September Friday. October Saturday. 03. October Friday. 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 . September Monday. September Saturday. October Friday. 18. October Friday. 17.

November Tuesday. 28. November Tuesday. 04. October Saturday. 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 . 05. 23. November Friday. 29. 03. October Tuesday. November Monday. 29. November Tuesday. November Wednesday. 01. November Friday. 28. 12. 05. 11. October Thursday. November Friday. November Sunday. 22. November Saturday. December Friday. October Monday. November Sunday. November Monday. 17. November Wednesday. 24. 10. 02. 25. November Thursday. October Friday. 26. 19. 07. October Saturday. 26.Wednesday. November Monday. 30. November Tuesday. October Sunday. 03. 02. November Saturday. November Saturday. November Saturday. 20. 25. 06. November Thursday. 24. 09. 16. 08. November Friday. 14. 31. 04. November Wednesday. 13. 27. 27. 23. October Friday. 21. 18. October Wednesday. 30. 15. 01. November Wednesday. November Thursday. December Tuesday. October Thursday. November Monday. December Wednesday. November Sunday. December Thursday. November Sunday. November Monday. November Sunday. November Thursday. December 22.

January Saturday. 20. 09. December Thursday. 11. December Thursday.Saturday. December Wednesday. January Wednesday. December Tuesday. 04. December Friday. 24. December Wednesday. 08. 10. December Saturday. 22. January Tuesday. 02. January Saturday. 25. December Saturday. December Sunday. 21. January Sunday. December Monday. January Wednesday. January Thursday. 15. 15. 01. January Sunday. December Tuesday. 18. December Thursday. January 06. January Thursday. 06. December Sunday. January Friday. 16. January Monday. 17. 30. January Friday. December Monday. 08. January Saturday. December Friday. 12. 14. 17. December Monday. 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2008 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 . 18. 23. 12. December Tuesday. 11. 16. 13. January Friday. 19. December Friday. December Wednesday. December Sunday. 09. December Monday. 05. 13. 07. January Sunday. January Tuesday. 26. December Sunday. December Wednesday. January Monday. 29. January Monday. 14. 07. December Tuesday. 28. 31. 10. 27. 19. 03. December Thursday. December Saturday.

12. January Saturday. 04. January Thursday. 05. February Monday. March Thursday. January Wednesday. February Friday. 23. February Saturday. 02. 05. 27. February Monday. January Sunday. February Sunday. January Sunday. 11. February Monday. 03. March Monday. 14. 04. 21. January Wednesday. 28. February Saturday. 31. February Thursday. 29. January Monday. January Thursday. February Tuesday. February Sunday. 15. 10. 03. 22. January Friday. 18. 30. February Wednesday. February Saturday. February Friday. 07. 27. January Friday. February Sunday. 17. February Thursday. 22. February Tuesday. 02. 23. 25. 16. January Saturday. February Sunday. 21. February Wednesday. March 20. February Friday. 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 . 26. 13. February Friday. February Monday. March Tuesday. 01. 01. February Thursday. 20. 09. 26. February Tuesday. 24. 08. February Thursday. 25. 28.Tuesday. January Tuesday. March Wednesday. February Tuesday. 19. 06. 24. February Saturday. February Wednesday. February Wednesday.

2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 . March Monday. 18. 11. 26. 07. 25. April Wednesday. 29. 23. March Monday. April Thursday. March Tuesday. March Sunday. 11. 16. March Wednesday. 18. 21. March Friday. March Saturday. 17. March Thursday. 14. April Sunday. 13. 27. 19. 30. 12. March Tuesday. 06. March Tuesday. March Thursday. 20. 22. April Saturday. 01. April Thursday. April Friday. 14. 17. 10. April Friday. 07. 24. 13. 08. March Wednesday. March Sunday. March Sunday. 08. April Monday. April Tuesday. 12. March Saturday. March Thursday. 04. 05. March Monday. 03. March Wednesday. March Wednesday. April Monday. April Friday. March Saturday. 16. 15. April 06. March Saturday. 15. March Friday. April Thursday. April Wednesday. 19. 31. March Friday. April Saturday. April Sunday. March Tuesday. 09. 10.Friday. April Saturday. 28. 02. 09. March Monday. March Sunday. April Tuesday. April Sunday.

26. 09. 27. May Sunday. June Tuesday. 18. 07. May Saturday. May Tuesday. April Friday. 28. May Wednesday. 29. May Wednesday. April Saturday. 26. 15. May Thursday. May Wednesday. 27. May Monday. 22. May Tuesday. 29. June 20. May Monday. 14.Monday. 17. May Saturday. 28. April Wednesday. 22. May Thursday. 21. 03. April Thursday. May Thursday. 02. May Friday. June Wednesday. May Friday. 04. 03. May Saturday. April Tuesday. 02. May Saturday. 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 . April Friday. 13. 23. April Sunday. May Sunday. 30. 23. May Monday. 12. May Tuesday. May Sunday. 25. 06. 30. 24. 21. April Monday. May Wednesday. 10. May Monday. 16. 01. May Saturday. 01. May Monday. May Sunday. 31. May Sunday. May Tuesday. 05. May Friday. 20. April Wednesday. April Tuesday. May Friday. 08. 11. 24. 25. 19. May Thursday. April Thursday.

12. June Monday. 18. June Tuesday. 27. 18. 07. 17. 21. July Wednesday. July Saturday. 15. 13. June Saturday. July Friday. June Monday. June Sunday. July Friday. 11. June Thursday. June Sunday. July Tuesday. June Wednesday. 24. 14. July Monday. 07. 14. 02. 03. June Thursday. 15. June Wednesday. 05. 06. July Saturday. June Sunday. June Thursday. 10. June Monday. July Thursday. July Wednesday. June Sunday. July Saturday. June Saturday. 04. 22. 17. July Thursday. June Saturday.Thursday. June Friday. July Friday. 11. July Monday. 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 . 12. 23. June Friday. June Tuesday. 08. 30. 26. July Sunday. June Monday. 16. July Sunday. 10. 05. July Thursday. 06. 20. June Tuesday. July 04. June Wednesday. July Tuesday. June Saturday. 28. 16. 19. 01. June Friday. 25. 08. 29. 09. June Wednesday. 13. June Friday. June Tuesday. 09.

August Saturday. July Wednesday. 28. August Tuesday. August Tuesday. September 19. 01. 22. 19. 20. August Wednesday. 22. 25. 02. August Thursday. August Sunday. 15. 12. 28. August Wednesday.Sunday. 26. 14. July Friday. 21. 08. August Tuesday. 13. 29. August Saturday. 27. 30. 11. 01. August Saturday. July Monday. 29. 21. August Thursday. August Friday. July Thursday. July Saturday. 04. August Friday. 16. 24. July Sunday. August Sunday. August Thursday. July Friday. 31. July Tuesday. 10. July Saturday. August Tuesday. 26. August Tuesday. August Thursday. July Monday. 23. 09. August Sunday. August Monday. 17. July Thursday. 05. July Wednesday. 30. August Friday. 27. 20. August Wednesday. 24. August Monday. August Friday. August Monday. 06. August Monday. August Wednesday. 25. 23. 18. August Monday. 03. August Sunday. 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 . 07. 31. August Saturday. July Tuesday. August Sunday.

September Tuesday. September Tuesday. 19. October Friday. 22. October Wednesday. 11. September Tuesday. 09. October 02. October Saturday. September Monday. September Sunday. 09. October Tuesday. 29. September Saturday. 08. September Thursday. October Thursday. 23. September Monday. 18. 16. 24. 14. 25. September Sunday. 06. September Friday. 13. 20. September Thursday. 02. September Saturday. 10. 27. 07. 03. 15. September Thursday. 12. October Friday. 05. October Monday. 15. September Saturday. October Wednesday. September Friday. 17. 04. October Saturday. 30. 07. October Tuesday. October Sunday. September Saturday. 16. September Wednesday. September Monday. September Friday. September Thursday. September Wednesday. September Sunday. 12. September Monday. October Friday. September Wednesday. September Thursday. October Thursday. September Wednesday. 21. 13. 08. 01. 26. 28. September Sunday.Wednesday. 03. 06. October Sunday. September Friday. 14. October Monday. September Tuesday. 05. 04. 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 . 10. 11.

31. November Sunday. October Sunday. 04. November Sunday. 19. November Tuesday. 02. 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 . 19. October Friday. November Tuesday. November Thursday. October Thursday. 24. 01. October Friday. 11. November Friday. 22. November Saturday. November Thursday. 09. November Saturday. November Wednesday. 20. 23. 23. 28. November Monday. October Tuesday. November Monday. 29. October Wednesday. 12. 08. 18. November Wednesday. October Sunday. November Monday. October Monday. 29. 17. 30. 25. October Saturday. November Sunday. 06. 20. November Tuesday. 27. October Tuesday. 05. November Friday. 10. November Saturday. 22. 24. 28. 30. October Sunday. November Monday. November Friday. 13. 18. 21. November Tuesday. 27. November Thursday. 16. 14. November Friday. November Thursday. November Wednesday. November Wednesday. 07. October Monday. 26. November Monday. October Thursday.Saturday. November Sunday. 15. November Saturday. October Saturday. 25. November 17. 21. 26. 03. October Wednesday.

05. 19. December Thursday. 24. December Wednesday. 04. December Thursday. January Tuesday. 03. 01. December Friday. January Monday. January Tuesday. January Monday. December Monday. 08. 07. January Thursday. December Sunday. January Wednesday. 11. December Tuesday. 08. 11. 22. 13. December Tuesday. January 01. December Friday. December Sunday. 15. December Sunday. December Tuesday. January Saturday. 25. December Monday. 02. 30. 26. December Thursday. 17. December Sunday. December Wednesday. December Saturday. 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2009 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 . 12. December Friday. 18. 05. 10. December Saturday. 14. 07. December Wednesday. January Wednesday. December Thursday. 10. December Thursday. 02. December Saturday. December Friday. January Sunday. December Monday. 31. January Sunday. January Saturday. January Thursday. 12. January Friday. 29. December Wednesday. 27. 04. December Friday. December Wednesday. 28. 14. 21. 13. 06.Tuesday. December Monday. 03. 23. 20. 09. December Tuesday. 16. 06. 09. December Saturday.

24.Friday. 25. 23. February Saturday. 28. January Monday. 09. 18. February Sunday. February Wednesday. January Sunday. January Monday. February Monday. 11. January Wednesday. 26. 15. February Thursday. 20. 29. January Tuesday. February Sunday. 12. 27. 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 . 25. 23. January Thursday. February Wednesday. February Thursday. 13. 26. February Friday. 05. 10. 07. February Thursday. February Saturday. 20. 17. 21. 01. February Wednesday. 22. February Sunday. 16. 27. January Monday. 24. February Sunday. January Friday. 19. 31. 08. February Tuesday. 06. February Thursday. January Sunday. February Saturday. 22. February Saturday. 14. February 15. January Sunday. February Friday. 30. February Friday. February Tuesday. February Monday. January Saturday. January Wednesday. January Thursday. February Tuesday. 17. 02. February Monday. 16. 04. January Tuesday. February Friday. 19. February Tuesday. January Saturday. 21. 28. January Saturday. 18. February Wednesday. 03. January Friday.

Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April

01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14,

2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010

Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May

15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29,

2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010

Sunday, May Monday, May Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July

30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13,

2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010

Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August

14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05,

2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010 2010

ut Schedule & Performance

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Ab Ripper Yoga X Legs & Back. Ab Ripper Kenpo X Rest or X Stretch Core Synergistics Cardio X Shoulders & Arms. Ab Ripper Yoga X Legs & Back.Workout (Lean) 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 Unprotect the sheet before using the "Reschedule" Feature Reschedule Selected Workout PHASE 1 Undo Reschedule . Ab Ripper Kenpo X Rest or X Stretch Core Synergistics Cardio X Shoulders & Arms.

Shoulders. Shoulders. Triceps. Shoulders Triceps. Ab Ripper Yoga X Core Synergistics Kenpo X Rest or X Stretch Chest & Back. Ab Ripper Kenpo X Rest or X Stretch Core Synergistics Cardio X Chest. Ab Ripper Yoga X Legs & Back. Ab Ripper Cardio X Shoulders & Arms. Ab Ripper Yoga X Legs & Back. Triceps. Ab Ripper Reschedule PHASE 2 Undo Reschedule PHASE 3 . Triceps. Ab Ripper Kenpo X Rest or X Stretch Core Synergistics Cardio X Chest.Undo Yoga X Rest or X Stretch Core Synergistics Cardio X Chest. Ab Ripper Cardio X Back & Biceps. Ab Ripper Yoga X Core Synergistics Kenpo X Rest or X Stretch Chest. Shoulders. Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Cardio X Yoga X Rest or X Stretch Chest & Back. Ab Ripper Yoga X Legs & Back.

Ab Ripper Cardio X Back & Biceps.Cardio X Shoulders & Arms. Ab Ripper Yoga X Core Synergistics Kenpo X Rest or X Stretch Chest. Ab Ripper Yoga X Core Synergistics Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Cardio X Yoga X Rest or X Stretch Undo Reschedule . Shoulders Triceps.

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Feb 25.Chest & Back WEEK DATE 01 Standard Push-Ups 1 Not Done in LEAN N1 N2 K1 K2 0 0 2 Not Done in LEAN N1 N2 K1 K2 0 0 3 Not Done in LEAN N1 N2 K1 K2 0 0 9 Mon. Mar 10. '08 N1 N2 K1 K2 0 0 11 Mon. '08 N1 N2 K1 K2 0 0 NOTES 02 Wide Front Pull-Ups NC1 NC2 NOTES 03 Military Push-Ups N1 N2 NOTES 04 Reverse Grip Chin-Ups NC1 NC2 NOTES 05 Wide Fly Push-Ups N1 N2 NOTES 06 Closed Grip Overhand Pull-Ups NC1 NC2 NOTES 07 Decline Push-Ups N1 N2 NOTES 08 Heavy Pants R1 R2 NOTES 09 Diamond Push-Ups N1 N2 NOTES 10 Lawnmovers R1 R2 NOTES 11 Dive-Bomber Push-Ups N1 N2 NOTES 12 Back Flys R1 R2 NOTES W W 0 0 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 N1 N2 K1 K2 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 CHEST & BACK .

Plyometrics Week 1 COMPLETED? NOTES Not Done in LEAN NOT YET Week 2 Not Done in LEAN NOT YET Week 5 COMPLETED? NOTES Not Done in LEAN NOT YET Week 6 Not Done in LEAN NOT YET Week 9 COMPLETED? NOTES Not Done in LEAN NOT YET Week 10 Not Done in LEAN NOT YET .

rics Week 3 Not Done in LEAN NOT YET Week 7 Not Done in LEAN NOT YET Week 11 Not Done in LEAN NOT YET Week 12 Not Done in LEAN NOT YET .

2008 NOT YET Week 9 COMPLETED? NOTES Tuesday. January 29. January 08.Cardio X Week 1 COMPLETED? NOTES Tuesday. 2008 NOT YET . 2008 NOT YET Week 10 Tuesday. 2008 NOT YET Week 2 Tuesday. March 28. February 26. 2008 NOT YET Week 13 COMPLETED? NOTES Friday. 2008 NOT YET Week 5 COMPLETED? NOTES Tuesday. March 04. 2008 NOT YET Week 6 Tuesday. January 01. February 05.

2008 NOT YET Week 12 Tuesday. March 18.ardio X Week 3 Tuesday. January 25. February 22. February 12. 2008 NOT YET Week 7 Tuesday. 2008 NOT YET Week 4 Friday. 2008 NOT YET Week 8 Friday. January 15. 2008 NOT YET Week 11 Tuesday. March 11. 2008 NOT YET .

Mar 12. '08 R1 R2 W W 0 0 R1 R2 1 1 W W 10 10 1 0 R1 R2 2 2 W W 10 10 2 0 R1 R2 3 3 W W 10 10 3 0 R1 R2 4 4 W W 10 10 4 0 R1 R2 5 5 W W 10 10 5 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 ###R1 0 ###R1 0 ###R1 0 ###R1 0 ### 0 R2 R2 R2 R2 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 BONUS ROUND 13 In & Out Strait Arm Shoulder Flys NOTES 14 Congdon Curls NOTES 15 Side Tri-Rises NOTES LA LA RA RA 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 R1 R2 W W 0 0 LA LA RA RA 0 0 LA LA RA RA 0 0 LA LA RA RA 0 0 LA LA RA RA 0 0 SHOULDERS & ARMS . '08 R1 R2 W W 0 0 3 Wed. Feb 27.Shoulders & Arms WEEK DATE 01 Alternating Shoulder Presses NOTES 02 In & Out Bicep Curls NOTES 03 Two-Arm Tricep Kickbacks NOTES 04 Deep Swimmer's Presses NOTES 05 Full Supination Concentration Curls NOTES 06 Chair Dips NOTES 07 Upright Rows NOTES 08 Static Arm Curls NOTES 09 Flip-Grip Twist Tricep Kickbacks NOTES 10 Seated Two-Angle Shoulder Flys NOTES 11 Crouching Cohen Curls NOTES 12 Lying-Down Tricep Extensions NOTES R1 R2 W W 0 0 1 Wed. '08 R1 R2 W W 0 0 9 Wed. Jan 09. '08 R1 R2 W W 0 0 11 Wed. '08 R1 R2 W W 0 0 2 Wed. Jan 16. Jan 02.

2008 NOT YET Week 5 COMPLETED? NOTES Thursday. March 06. 2008 NOT YET Week 9 COMPLETED? NOTES Thursday. March 29. February 28. January 31. 2008 NOT YET Week 13 COMPLETED? NOTES Monday. 2008 NOT YET Week 2 Thursday. March 24. 2008 NOT YET Week 6 Thursday. 2008 NOT YET Week 10 Thursday. January 03. 2008 NOT YET . January 10. February 07. 2008 NOT YET Week 13 Saturday.Yoga X Week 1 COMPLETED? NOTES Thursday.

February 18. 2008 NOT YET . January 17. February 14. 2008 NOT YET Week 4 Monday. January 26.Yoga X Week 3 Thursday. 2008 NOT YET Week 8 Saturday. February 23. 2008 NOT YET Week 11 Thursday. 2008 NOT YET Week 7 Thursday. January 21. 2008 NOT YET Week 8 Monday. March 20. 2008 NOT YET Week 12 Thursday. March 13. 2008 NOT YET Week 4 Saturday.

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January 05. 2008 NOT YET . 2008 NOT YET Week 9 COMPLETED? NOTES Saturday. February 02. 2008 NOT YET Week 13 COMPLETED? NOTES Wednesday. 2008 NOT YET Week 6 Saturday. March 01. 2008 NOT YET Week 5 COMPLETED? NOTES Saturday. 2008 NOT YET Week 10 Saturday. January 12. March 26. 2008 NOT YET Week 2 Saturday. February 09.Kenpo X Week 1 COMPLETED? NOTES Saturday. March 08.

January 23. February 16. March 22. 2008 NOT YET Week 11 Saturday. 2008 NOT YET . 2008 NOT YET Week 12 Saturday.Kenpo X Week 3 Saturday. 2008 NOT YET Week 7 Saturday. January 19. February 20. 2008 NOT YET Week 8 Wednesday. 2008 NOT YET Week 4 Wednesday. March 15.

'08 LL 0 RL 7 Fri. Jan 18. '08 LL 0 RL 6 Fri. Jan 04. '08 LL 0 RL 3 Fri. '08 LL 0 RL 9 Not Done in LEAN R W 0R W 0R W 0R W 0R W 0R W 0R C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 NC1 0 NC2 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL R 0R 0R 0R 0R 0R 0R C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 NC1 0 NC2 W W 0 0 RL LL W W 0 0 RL LL W W 0 0 RL LL W W 0 0 RL LL W W 0 0 RL LL W W 0 0 RL LL R W 0R W 0R W 0R W 0R W 0R W 0R C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 R 0R 0R 0R 0R 0R 0R LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL R 0R 0R 0R 0R 0R 0R RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL R 0R 0R 0R 0R 0R 0R R W 0R W 0R W 0R W 0R W 0R W 0R LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL . '08 RL LL 0 RL 2 Fri. Feb 01.Legs & Back WEEK DATE 01 Balance Lunge NOTES 02 Calf Raise Squat NOTES 03 Reverse Grip Chin-Ups NC1 NC2 NOTES 04 Super Skater NOTES 05 Wall Squat (sec) NOTES 06 Wide Front Pull-Ups NC1 NC2 NOTES 07 Step Back Lunge RL LL NOTES 08 Alternating Side Lunge NOTES 09 Closed Grip Overhand Pull-Ups NC1 NC2 NOTES 10 Single Leg Wall Squat (sec) NOTES 11 Deadlift Squat NOTES 12 Switch Grip Pull-Ups NC1 NC2 NOTES 13 Three-Way Lunge NOTES 14 Sneaky Lunge NOTES 15 Chair Salutations (sec) R1 R2 NOTES 16 Toe-Roll Iso Lunge NOTES 17 Groucho Walk NOTES 18 Calf Raises NOTES 19 80/20 Cyber-Speed Squat NOTES RL LL 0 RL ### R1 0 R2 ### R1 0 R2 ### R1 0 R2 ### R1 0 R2 ### R1 0 R2 ### R1 0 R2 1 Fri. Feb 15. '08 LL 0 RL 5 Fri. Feb 08. Jan 11.

ck 9 Not Done in LEAN LL 0 RL 10 Not Done in LEAN LL 0 RL 11 Not Done in LEAN LL 0 RL 12 Not Done in LEAN LL 0 W 0R W 0R W 0R W 0 C1 C2 0 NC1 0 C1 C2 0 NC1 0 C1 C2 0 NC1 0 C1 C2 0 0 NC2 NC2 NC2 LL 0 RL LL 0 RL LL 0 RL LL 0 0R 0R 0R 0 C1 C2 0 NC1 0 C1 C2 0 NC1 0 C1 C2 0 NC1 0 C1 C2 0 0 NC2 NC2 NC2 W W 0 0 RL LL W W 0 0 RL LL W W 0 0 RL LL W W 0 0 W 0R W 0R W 0R W 0 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 0R 0R 0R 0 RL 0 LL RL 0 LL RL 0 LL RL 0 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 NC1 NC2 C1 C2 0 0 LL 0 RL LL 0 RL LL 0 RL LL 0 0R 0R 0R 0 ### R1 0 R2 ### R1 0 R2 ### R1 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 DATE 01 Stack Foot/Stagger Hands Push-Ups NOTES 02 Banana Rolls NOTES 03 Leaning Crescent Lunges NOTES 04 Squat Run NOTES 05 Sphinx Push-Ups NOTES 06 Bow To Boat NOTES 07 Low Lateral Skaters NOTES 08 Lunge & Reach NOTES 09 Prison Cell Push-Ups NOTES 10 Side Hip Raise NOTES 11 Squat X-Press NOTES 12 Plank To Chaturanga Run NOTES 13 Walking Push-Ups NOTES 14 Superman Banana NOTES 15 Lunge-Kickback-Curl-Press NOTES 16 Towel Hopping NOTES 17 Reach High & Under Push-Ups NOTES 18 Steam Engine NOTES 19 Dreya Roll NOTES R 0 4 Not Done in LEAN N1 K1 0 4 Not Done in LEAN N1 K1 0 8 N1 K1 0 8 N1 K1 0 13 Not Done in LEAN N1 K1 0 13 Not Done in LEAN N1 K1 0 Not Done in LEAN Not Done in LEAN R 0 R 0 R 0 R 0 R 0 R 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 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 R 0 R 0 R 0 R 0 R 0 R 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 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 RL LL 0 RL LL 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 P C 0 P C 0 P C 0 P C 0 P C 0 P C 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 R 0 R 0 R 0 R 0 R 0 R 0 R W 0 R W 0 R W 0 R W 0 R W 0 R W 0 R 0 R 0 R 0 R 0 R 0 R 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 R 0 BONUS ROUND 20 Plank To Chaturanga Iso NOTES 21 The Halfback NOTES 22 Table Dip Leg Raise NOTES 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 R 0 R 0 R 0 R 0 R 0 CORE SYNERGISTICS .

Jan 14. Feb 04. '08 N1 K1 0 13 Tue. Jan 28.Core Synergistics (LEAN) WEEK DATE 01 Stack Foot/Stagger Hands Push-Ups NOTES 02 Banana Rolls NOTES 03 Leaning Crescent Lunges NOTES 04 Squat Run NOTES 05 Sphinx Push-Ups NOTES 06 Bow To Boat NOTES 07 Low Lateral Skaters NOTES 08 Lunge & Reach NOTES 09 Prison Cell Push-Ups NOTES 10 Side Hip Raise NOTES 11 Squat X-Press NOTES 12 Plank To Chaturanga Run NOTES 13 Walking Push-Ups NOTES 14 Superman Banana NOTES 15 Lunge-Kickback-Curl-Press NOTES 16 Towel Hopping NOTES 17 Reach High & Under Push-Ups NOTES 18 Steam Engine NOTES 19 Dreya Roll NOTES R 0 1 Mon. '08 N1 K1 0 9 Fri. Mar 21. '08 N1 K1 0 11 Fri. '08 N1 K1 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 R 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 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 R W 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 N1 K1 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 R 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 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 R W 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 N1 K1 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 RL LL 0 RL LL 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 R W 0 R W 0 R W 0 R W 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 P C 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 N1 K1 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 R 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 R W 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 R 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 N1 K1 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 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 BONUS ROUND 20 Plank To Chaturanga Iso NOTES 21 The Halfback NOTES 22 Table Dip Leg Raise NOTES 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 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 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 CORE SYNERGISTICS . '07 N1 K1 0 2 Mon. '08 N1 K1 0 5 Mon. '08 N1 K1 0 8 Tue. '08 N1 K1 0 4 Tue. Dec 31. Mar 25. Mar 14. '08 N1 K1 0 10 Fri. Feb 29. Mar 07. '08 N1 K1 0 6 Mon. Feb 11. Feb 19. '08 N1 K1 0 7 Mon. Jan 07. '08 N1 K1 0 3 Mon. '08 N1 K1 0 12 Fri. Jan 22.

Bon: Bonus R W 0 R W 0 R W 0 R W 0 R W 0 R 0 R 0 R 0 R 0 R 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 R 0 R 0 R 0 R 0 R 0 RA LA 0 RA LA 0 RA LA 0 RA LA 0 RA LA 0 R 0 R 0 R 0 R 0 R 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 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 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 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 R W 0 R W 0 R W 0 R W 0 R W 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 R W 0 R W 0 R W 0 R W 0 R W 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 R W 0 R W 0 R W 0 R W 0 R W 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 R 0 R 0 R 0 R 0 R 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 CHEST. '08 Reg Bon 0 7 Mon. '08 Reg Bon 0 10 Mon. '08 Reg Bon 0 6 Mon. & Triceps WEEK DATE 01 Slow-Motion 3-in-1 Push-Ups NOTES 02 In & Out Shoulder Flys NOTES 03 Chairs Dips NOTES 04 Plange Push-Ups NOTES 05 Pike Presses NOTES 06 Side Tri-Rises NOTES 07 Floor Flys NOTES 08 Scarecrows NOTES 09 Overhead Tricep Extensions NOTES 10 Two-Twitch Speed Push-Ups NOTES 11 Y-Presses NOTES 12 Lying Tricep Extensions NOTES 13 Side-To-Side Push-Ups NOTES 14 Pour Flys NOTES 15 Side-Leaning Tricep Extensions NOTES 16 One-Arm Push-Ups NOTES 17 Weighted Circles NOTES 18 Throw the Bomb NOTES 19 Clap or Plyo Push-Ups NOTES 20 Slo-Mo Throws NOTES 21 Front-To Back Tricep Extensions NOTES 22 One-Arm Balance Push-Ups NOTES 23 Fly-Row Presses NOTES 24 Dumbbell Cross-Body Blows NOTES R W 0 5 Mon. SHOULDERS. Jan 28.Chest. Feb 11. Mar 03. '08 Reg Bon 0 12 Mon. '08 Reg Bon 0 Reg: Regular form. & TRICEPS . Mar 17. Shoulders. Feb 04.

Mar 19. '08 NC C 0 12 Wed.Back & Biceps WEEK DATE 01 Wide Front Pull-Ups NOTES 02 Lawnmowers RA LA NOTES 03 Twenty-Ones NOTES 04 One-Arm Cross-Body Curls NOTES 05 Switch Grip Pull-Ups NOTES 06 Elbows-Out Lawnmowers NOTES 07 Standing Bicep Curls NOTES 08 One-Arm Concentration Curls NOTES 09 Corn Cob Pull-Ups NOTES 10 Reverse Grip Bent-Over Rows NOTES 11 Open Arm Curls NOTES 12 Static Arm Curls NOTES 13 Towel Pull-Ups NOTES 14 Congdon Locomotives NOTES 15 Crouching Cohen Curls NOTES 16 One-Arm Corkscrew Curls NOTES 17 Chin-Ups NOTES 18 Seated Bent-Over Back Flys NOTES 19 Curl-Up/Hammer Downs NOTES 20 Hammer Curls NOTES 21 Max Rep Pull-Ups NOTES 22 Superman NOTES 23 In-Out Hammer Curls NOTES 24 Strip-Set Curls R1 R2 R3 R4 NOTES W1 W2 W3 W4 0 5 Not Done in LEAN NC C 0 6 Not Done in LEAN NC C 0 7 Not Done in LEAN NC C 0 10 Wed. Mar 05. '08 NC C 0 W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 R RA LA W W 0 R RA LA W W 0 R RA LA W W 0 R RA LA W W 0 R RA LA W W 0 0 0 0 0 0 0 0 0 0 0 NC C 0 NC C 0 NC C 0 NC C 0 NC C 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 R W 0 R W 0 R W 0 R W 0 R W 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 RA LA W W 0 0 NC C 0 NC C 0 NC C 0 NC C 0 NC C 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 R W 0 R W 0 R W 0 NC C 0 NC C 0 NC C 0 NC C 0 NC C 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 R W 0 R W 0 R W 0 NC C 0 NC C 0 NC C 0 NC C 0 NC C 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 R W 0 R W 0 R W 0 NC C 0 NC C 0 NC C 0 NC C 0 NC C 0 R 0 R 0 R 0 R 0 R 0 R W 0 R W 0 R W 0 R W 0 R W 0 R1 R2 R3 R4 W1 W2 W3 W4 0 R1 R2 R3 R4 W1 W2 W3 W4 0 R1 R2 R3 R4 W1 W2 W3 W4 0 R1 R2 R3 R4 W1 W2 W3 W4 0 BACK & BICEPS .

08 1 Not Done in LEAN 2 3 Wed. Mar 12. 08 5 Fri. Jan 11. 08 5 Fri. Feb 29. Feb 27. Jan 16. 08 5 Fri. 08 1 Not Done in LEAN 6 3 Wed. 08 1 Not Done in LEAN 12 3 Wed. 08 1 Not Done in LEAN 3 3 Wed. Jan 02. 08 5 Fri. Feb 13. 08 5 Fri. 08 5 Fri. 08 0 0 0 0 0 0 0 0 0 0 0 Ab Ripper X . Jan 30. 08 1 Not Done in LEAN 10 3 Wed. Mar 14. 08 WEEK DAY 1 DATE Not Done in LEAN 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 5 3 Wed. 08 5 Fri. 08 1 Not Done in LEAN 7 3 Wed. Feb 15. Mar 07. 08 5 Fri. 08 1 Not Done in LEAN 11 3 Wed. Feb 01. 08 5 Fri. Jan 04.Ab Ripper X WEEK DAY 1 DATE Not Done in LEAN 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 1 3 Wed. Jan 18. Mar 19. Mar 21. 08 0 0 0 0 0 0 0 0 WEEK DAY 1 DATE Not Done in LEAN 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 9 3 Wed. Feb 08. 08 5 Fri. Jan 09. Feb 06. Mar 05.

WEEK 1 0 0 0 0 0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 0 0 0 0 0 0 3 0 0 0 0 0 0 0 0 0 0 0 0 4 CHEST & BACK 01 02 03 04 05 06 07 08 09 10 11 12 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 Lawnmovers Dive-Bomber Push-Ups Back Flys SHOULDERS & ARMS 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 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 Seated Two-Angle Shoulder Flys Crouching Cohen Curls Lying-Down Tricep Extensions In & Out Strait Arm Shoulder Flys Congdon Curls Side Tri-Rises 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3 0 0 0 0 0 0 0 0 0 0 0 0 0 LEGS & BACK 01 02 03 04 05 06 07 08 09 Balance Lunge Calf Raise Squat Reverse Grip Chin-Ups Super Skater Wall Squat (sec) Wide Front Pull-Ups Step Back Lunge Alternating Side Lunge Closed Grip Overhand Pull-Ups 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 .

10 11 12 13 14 15 16 17 18 19 Single Leg Wall Squat (sec) Deadlift Squat Switch Grip Pull-Ups Three-Way Lunge Sneaky Lunge Chair Salutations (sec) Toe-Roll Iso Lunge Groucho Walk Calf Raises 80/20 Cyber-Speed Squat 0 0 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0 #DIV/0! 0 0 0 0 WK 4 DAY 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 CORE SYNERGISTICS 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Run Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reach Prison Cell Push-Ups Side Hip Raise Squat X-Press Plank To Chaturanga Run Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Press Towel Hopping Reach High & Under Push-Ups Steam Engine Dreya Roll Plank To Chaturanga Iso The Halfback Table Dip Leg Raise CORE SYNERGISTICS (LEAN) 01 02 03 04 05 06 07 08 09 10 11 12 Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Run Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reach Prison Cell Push-Ups Side Hip Raise Squat X-Press Plank To Chaturanga Run 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 .

& TRICEPS 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 Slow-Motion 3-in-1 Push-Ups In & Out Shoulder Flys Chairs 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 Dumbbell Cross-Body Blows BACK & BICEPS 01 02 03 04 05 06 07 08 09 10 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 .13 14 15 16 17 18 19 20 21 22 Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Press Towel Hopping Reach High & Under Push-Ups Steam Engine Dreya Roll Plank To Chaturanga Iso The Halfback Table Dip Leg Raise 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 CHEST. SHOULDERS.

11 12 13 14 15 16 17 18 19 20 21 22 23 24 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 .

5 6 7 8 9 0 0 0 0 0 0 0 0 0 0 0 0 10 11 0 0 0 0 0 0 0 0 0 0 0 0 0 4 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0 0 5 0 0 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 #DIV/0! 0 0 0 0 WK 4 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 #DIV/0! 0 0 0 0 0 0 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0 #DIV/0! 0 0 0 0 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 #DIV/0! 0 0 0 0 0 0 0 0 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 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 .

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 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 0 0 0 0 0 0 0 0 TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE .

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

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 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 0 0 0 0 0 0 0 0 0 TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE .

0 0 0 0 0 0 0 0 0 0 0 0 0 0 TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE .

Chest & Back 12 10 8 Reps (or reps x weight) 6 4 2 0 WEEK -> .

& Back Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 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) 6 4 2 0 WEEK -> .

0 WEEK -> .

s & Arms Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15 EEK -> .

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Reps (or reps x weight) 10 12 6 8 2 4 Legs & Back .

2 0 WEEK -> .

ck Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 .

Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 > .

Core Synergistics 12 10 8 Reps (or reps x weight) 6 4 .

4 2 0 WEEK -> .

rgistics Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 .

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Core Synergistics (LEAN) 1 1 1 1 1 Reps (or reps x weight) 0 0 0 .

0 0 0 0 0 1 2 3 4 5 6 7 WEEK -> 8 9 .

istics (LEAN) Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 .

Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22 7 8 9 10 11 12 13 WEEK -> .

Chest. Shoulders. & Triceps 12 10 8 Reps (or reps x weight) 6 4 .

4 2 0 WEEK -> .

s. & Triceps Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 .

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Reps (or reps x weight) 10 12 6 8 2 4 Back & Biceps .

2 0 WEEK -> .

Biceps Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 .

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Nutrition Phases and Levels Nutritional Proportions PHASE PHASE 1 FAT SHREDDER GOAL Strengthen muscle and shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term PHASE 2 ENERGY BOOSTER PHASE 3 ENDURANCE MAXIMIZER Daily Nutrition and Calorie Needs Calculation: Body Weight YOU ARE AT NUTRITION LEVEL: Resting Metabolic Rate (RMR): Daily Activity Burn Calories (DAB): Daily Energy Amount (EA): Level III Energy Amount 1800-2399 2400-2999 3000 and Above Nutrition Level Level I Level II Level III .

Enter your starting weight in lb here 2000 400 3.000 Caloric Needs 1800 calories/day 2400 calories/day 3000 calories/day .0 <.nd Levels PROTEIN CARBS FAT 50% 40% 20% 30% 40% 60% 20% 20% 20% 200.

rye. chicken or turkey breast 6 egg whites 3 oz. bran muffin slices bread (whole wheat.Your Nutrition Level: PHASE 1 PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS Level III PHASE 2 8 2 2 3 1 3 4 3 9 4 2 4 1 1 4 2 Convert ounces to grams PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS Weight converter Enter Amount in Ounces: Portion Approach Food List FATS 1 tbsp = 120 calories = 1 serving avocado (3 oz) Olive oil canola oil PROTEINS 3 oz. pumpernickel) . POTATOES 1 1 1 1 2 medium whole wheat bagel cup baked beans cup beans (black. pork tenderloin 1/3 cup protein powder 3 oz. fat free ham slices 3 oz. red meat. LEGUMES. kidney. lean 100 calories per serving CARBS. fish or shellfish 3 oz.5 oz. GRAINS. etc) 2.

m .5 oz. 1% cottage cheese 1. rye. bran muffin 2 slices bread (whole wheat. or veggie soup 2 cups of leafy greens CONDIMENTS 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades. fresh squeezed juice 1 medium grapefruit 1 cup grapes 1 cup kiwi 100 calories per serving VEGETABLES Asparagus Beets Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cucumber Eggplant Kale 50 calories per serving 1 cup of cooked veggies. dried fruit 6 oz. fat free dressings. kidney. feta cheese 1.200 calories per serving 1 medium whole wheat bagel 1 cup baked beans 1 cup beans (black.5 oz.5 oz. low fat cheese 1 oz. pumpernickel) 1 cup whole grain cereal 1 cup couscous 12 crackers 2 english muffins 1 cup hummus 1 cup lentils 1 cup oatmeal DAIRY PRODUCTS 120 calories per serving 1.5 oz.5 oz. veggie juice. part skim mozzarella FRUITS 100 calories per serving 1 medium apple 1 cup apricots 1 medium banana 1/4 medium cantaloupe 1 cup cherries 1 oz. etc) 1 2. semisoft goat cheese 1.

turkey jerky 8 oz. nonfat plain yogurt Single Serving Snack = 100 calories Double Serving Snack = 200 calories . nonfat frozen yogurt 1/2 Protein Bar 1 tbsp peanut butter w/celery sticks 2 oz. 1% cottage cheese 1 oz. dried fruit 1 frozen fruit bar 8 oz. string cheese 1 oz. fruit sorbet 12 mini rice cakes 4 oz. m SNACKS SINGLE: 1 oz. lowfat cheese 8 oz. soy nuts 1. fat free dressings.2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades.5 oz.

6 oz. pancakes cup pasta or noodles large whole wheat pita potato (2″x43/4″) cup quinoa cup lowfat refried beans . tuna slices turkey bacon veggie burger veggie dog ckel) 3 1 1 1 1 1 3. tofu oz.PHASE 3 PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS 4 1 3 4 1 5 4 4 nt in Ounces: 100 Result in Grams: 2835 ach Food List Olives (4 oz) flaxseed oil 1 5 3 3 2 1 1 soy burger soy slices oz.

parmesan cheese skim milk soy cheese soy milk 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. pure fruit jams . fat free dressings.3 1 1 1 1 1 1 1 3 1 2 1 3. or blackberries 2 cups sliced strawberries 1 medium tangerine 1 cup watermelon Lettuce Mushrooms Peas Peppers Spinach Sprouts Squash String Beans Tomatoes V8 Juice. oz. oz. low sodium Vegetable soup s. pancakes cup pasta or noodles large whole wheat pita potato (2″x43/4″) cup quinoa cup lowfat refried beans cup brown or wild rice medium sweet potato corn tortillas large whole wheat tortilla whole wheat waffles cup wheat berries 3 8 1 8 8 oz.6 oz. honey. blueberries. oz. oz. mustard.

pecans. turkey jerky . nuts (almonds. 1% cottage cheese 1 oz.s. Recovery drink 1 Protein Bar 4 oz. string cheese 2 oz. soy nuts 3 oz. pure fruit jams DOUBLE 12 oz. cashews. pistachios) 12-16 oz. honey. fat free dressings. mustard.

.

.

.

Jan 30.' 31 12 . Jan 03. Jan 16. '08 Tue. '08 Mon. '08 Wed. '08 Fri. '08 Sun. Jan 29. Feb 04. Jan 18. '08 Sat. '08 Sat. '08 Mon. Jan 09. '08 Sun. '08 Sun. '08 Thu. Feb 03. '08 Sat. Dec 31. Feb 07. '08 Tue. Feb 11. Jan 21. Jan 31. Jan 27. WEEK 5 WEEK 6 WEEK 7 M Th u on . Jan 02. '08 Thu. '07 Tue. Jan 07. '08 Sat. Feb 10. Jan 17.WEEK 1 WEEK 2 WEEK 3 Sa t. '08 Tue. Jan 04. Jan 12. '08 Fri. '08 Fri. Jan 23. Jan 24. Jan 10. '08 Wed. Jan 19. Feb 09. Jan 11. '08 Sun. '08 Mon. Jan 06. Feb 02. Jan 25. Feb 05. '08 Mon. '08 Wed. Jan 01. '08 Fri. Feb 01. '08 Wed. Feb 06. Jan 05. '08 Thu. Jan 26. '08 Tue. Jan 22. '08 Sun. Jan 20. '08 Wed. '08 Fri. '08 Thu. Feb 08. '08 Sat. '08 Sun. '08 Sat. Jan 28. '08 Thu.' 08 D ec Ja n an 24 . '08 Mon. Jan 15. '08 Fri. Jan 14.J WEEK 4 Date Mon. '08 Tue. '08 Mon. '08 Wed. . Jan 08. Jan 13. '08 Thu. '08 Total Calories 2330 2650 2120 2750 1950 2950 2400 0 0 0 0 0 0 0 1500 1500 1500 1500 1500 1500 1500 2000 2000 2000 2000 2000 2000 2000 2500 2500 2500 2500 2500 2500 2500 3000 3000 3000 3000 3000 3000 3000 1500 3500 3000 2500 CALORIES 2000 1500 1000 500 07 .

'08 Fri. Feb 22. '08 Thu. '08 Thu. '08 Sat. Feb 17. '08 Wed. Feb 12. Mar 15. Mar 01. Mar 26. '08 Thu. '08 Wed. Feb 21. Feb 19. '08 Thu. '08 Tue. Mar 30. '08 Sat. '08 Tue. Mar 04. Mar 07. '08 Wed. Mar 23. '08 Sat. '08 Fri. '08 Sun. '08 Sun. '08 Fri. Mar 03. Feb 26. '08 Mon. Mar 27. Mar 29. Feb 23. Mar 06. Feb 25. '08 Sat. Mar 16. '08 Mon. Mar 08. '08 Fri. '08 Mon. '08 Sat. '08 Wed. Mar 09. '08 Sun. '08 Fri. Mar 22. Feb 15. '08 Thu. '08 Mon. '08 Sun. Mar 11. Mar 13. '08 Sun. '08 Wed. Feb 24. '08 Mon. '08 Mon. '08 Tue.WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 Tue. '08 Sat. Feb 28. Feb 27. '08 Tue. Mar 25. Mar 19. Feb 18. '08 1500 1500 1500 1500 1500 1500 0 0 0 0 0 0 0 2500 2500 2500 2500 2500 2500 2500 3000 3000 3000 3000 3000 3000 3000 1500 1500 1500 1500 1500 1500 1500 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 . Mar 14. Feb 14. Mar 10. '08 Wed. '08 Tue. Mar 24. Mar 28. '08 Thu. '08 Tue. '08 Sun. Mar 05. '08 Wed. '08 Fri. Mar 12. Mar 20. '08 Sun. '08 Fri. Feb 29. Feb 13. Feb 16. Mar 21. Feb 20. Mar 18. Mar 17. Mar 02. '08 Thu. '08 Sat.

' 08 Total Calories DATE Su n. Fe b 17 . M ar 24 .' 08 .' 08 Th u . Fe b 29 .' 08 Fr i.J an 24 .' 08 M on .Sa t. Ja n 12 .' 08 W ed . M ar 12 .' 08 Tu e. F eb 05 .

.

M ar 24 .' 08 M on .M ar 12 .' 08 .

.

'08 Add Portion Tue. '07 Protein Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Snack Snack None None None None Snack None None None None Snack None None None None Snack None None Protein Protein Snack None None None None Snack None Protein Protein None Snack Condiment None None None Lunch Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats None None Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Snack Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack Protein Protein Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack None None Dinner Protein Protein Protein Protein Condiment Protein Protein Protein Carbs Condiment Fats Protein Dairy None None Protein Protein Protein Protein Condiment Protein Protein None None Condiment Protein Protein Protein Protein Condiment Protein Protein Protein Protein Condiment Add Portion Mon. '08 Add Portion Wed. '08 Sun. Dec 31. '08 Sat. Jan 06. Jan 04. '08 Wed. Jan 04. Jan 01. Jan 03. '08 Add Portion Sun. '08 Fri. Dec 31. Jan 03. Jan 06. '08 Add Portion Thu. Jan 01. Jan 05. '08 . Jan 02.Bfast Mon. '07 Tue. '08 Thu. Jan 02. '08 Add Portion Fri. '08 Add Portion Sat. Jan 05.

.

DAILY TOTALS Snack Snack Dairy Dairy None None Snack Dairy Dairy Protein Protein Snack Dairy None None PROTEIN 8 9 800 DAIRY 3 4 360 FRUITS 2 2 200 VEGGIES 1 4 50 2330 8 9 800 4 4 480 2 2 200 1 4 50 2650 4 9 400 4 4 480 2 2 200 1 4 50 2120 Snack Dairy Dairy None None Snack Dairy Dairy None None Snack Dairy Dairy Carbs Carbs Snack Dairy Dairy None None 11 9 1100 4 4 480 2 2 200 1 4 50 2750 3 9 300 4 4 480 2 2 200 1 4 50 1950 9 9 900 4 4 480 2 2 200 1 4 50 2950 7 9 700 4 4 480 2 2 200 1 4 50 2400 1 1 120 2 1 400 3 4 300 1 1 120 4 1 800 3 4 300 1 1 120 2 1 400 3 4 300 1 1 120 2 1 400 3 4 300 2 1 240 2 1 400 3 4 300 1 1 120 3 1 600 3 4 300 FATS 1 1 120 CARBS 2 1 400 SNACKS 3 4 300 .

.

2 2 100 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 2 2 100 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 1 2 50 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 2 2 100 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 2 2 100 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 2 2 100 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 3 2 150 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .COND.

.

'08 Add Portion Wed. '08 Add Portion Tue. Jan 13. '08 Thu. '08 Sat. Jan 09. Jan 08. Jan 10. '08 Fri. '08 Sun. Jan 10. Jan 09. Jan 11. '08 Add Portion Fri. Jan 13. '08 Tue. '08 None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Lunch None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Dinner None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Add Portion Mon. '08 Add Portion Sun.Bfast Mon. Jan 08. '08 Add Portion Sat. Jan 07. '08 Add Portion Thu. Jan 07. Jan 11. Jan 12. '08 Wed. Jan 12. '08 .

.

DAILY TOTALS Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 0 9 0 DAIRY 0 4 0 FRUITS VEGGIES 0 0 2 4 0 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 FATS 0 1 0 CARBS 0 1 0 SNACKS 0 4 0 .

.

0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .COND.

.

Jan 16. Jan 15. Jan 17. '08 Add Portion Tue. Jan 20. Jan 17. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Dinner None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Add Portion Mon. '08 Sat. '08 Add Portion Sat. '08 Add Portion Thu.Bfast Mon. Jan 16. '08 Fri. Jan 19. '08 Tue. '08 Add Portion Fri. '08 Wed. '08 Add Portion Wed. Jan 14. '08 Add Portion Sun. Jan 18. '08 Sun. Jan 15. Jan 19. Jan 14. Jan 20. '08 Thu. Jan 18. '08 .

.

DAILY TOTALS Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 15 9 1500 DAIRY 0 4 0 FRUITS VEGGIES 0 0 2 4 0 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 FATS 0 1 0 CARBS 0 1 0 SNACKS 0 4 0 .

.

COND. 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .

.

Jan 25. '08 Wed. '08 Sun. '08 Fri. Jan 27.Bfast Mon. '08 Add Portion Sun. '08 Add Portion Thu. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Dinner None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Add Portion Mon. '08 Add Portion Tue. '08 Sat. '08 . '08 Tue. Jan 23. '08 Add Portion Fri. '08 Add Portion Sat. Jan 24. Jan 22. Jan 23. Jan 26. '08 Thu. '08 Add Portion Wed. Jan 21. Jan 24. Jan 25. Jan 27. Jan 22. Jan 26. Jan 21.

.

DAILY TOTALS Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 20 9 2000 DAIRY 0 4 0 FRUITS VEGGIES 0 0 2 4 0 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 FATS 0 1 0 CARBS 0 1 0 SNACKS 0 4 0 .

.

COND. 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 2 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .

.

Jan 31. '08 Fri. Feb 02. Jan 28. '08 Sat. '08 Tue. '08 Sun. Feb 03. '08 Thu. Jan 31. '08 Wed.Bfast Mon. '08 Add Portion Tue. '08 Add Portion Sun. Feb 01. Jan 30. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Dinner Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Add Portion Mon. '08 Add Portion Thu. Feb 02. Feb 03. Jan 29. '08 Add Portion Wed. '08 . Jan 28. Jan 29. '08 Add Portion Sat. Jan 30. Feb 01. '08 Add Portion Fri.

.

DAILY TOTALS Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 25 8 2500 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0 .

.

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

.

'08 Sun. '08 Thu. Feb 06. Feb 07. Feb 10. Feb 05. Feb 08. Feb 04. Feb 09. '08 Add Portion Thu. '08 Wed. Feb 05. Feb 07.Bfast Mon. '08 Add Portion Wed. Feb 08. '08 Tue. '08 Add Portion Sun. Feb 09. Feb 10. '08 Add Portion Fri. '08 . '08 Add Portion Tue. '08 Add Portion Sat. '08 Sat. Feb 06. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Dinner Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Add Portion Mon. Feb 04. '08 Fri.

.

DAILY TOTALS Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein PROTEIN 30 8 3000 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0 .

.

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

.

Bfast Mon. '08 Fri. Feb 17. Feb 12. Feb 13. Feb 16. '08 Add Portion Sat. '08 Sat. '08 Sun. '08 Add Portion Wed. '08 Add Portion Sun. Feb 11. '08 Tue. '08 Add Portion Tue. '08 Add Portion Thu. '08 Thu. Feb 12. '08 Wed. Feb 14. Feb 15. Feb 16. '08 . Feb 15. Feb 11. Feb 13. '08 Add Portion Fri. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Dinner None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Add Portion Mon. Feb 14. Feb 17.

.

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 15 8 1500 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0

COND. 0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Mon, Feb 18, '08

Snack

Lunch

Snack

Dinner

Add Portion Mon, Feb 18, '08 Tue, Feb 19, '08

Add Portion Tue, Feb 19, '08 Wed, Feb 20, '08

Add Portion Wed, Feb 20, '08 Thu, Feb 21, '08

Add Portion Thu, Feb 21, '08 Fri, Feb 22, '08

Add Portion Fri, Feb 22, '08 Sat, Feb 23, '08

Add Portion Sat, Feb 23, '08 Sun, Feb 24, '08

Add Portion Sun, Feb 24, '08

.

DAILY TOTALS Snack PROTEIN 0 8 0 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0 .

.

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

.

Feb 28. '08 Sat. Feb 29. Feb 26. '08 Add Portion Thu. Feb 25. Feb 27.Bfast Mon. Mar 01. Mar 01. '08 Wed. Feb 25. '08 Thu. '08 Add Portion Sun. Feb 28. '08 Sun. Mar 02. '08 Add Portion Wed. '08 Add Portion Fri. '08 Add Portion Tue. Feb 26. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Dinner Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Add Portion Mon. '08 . '08 Add Portion Sat. '08 Tue. Feb 29. Mar 02. '08 Fri. Feb 27.

.

DAILY TOTALS Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 25 4 2500 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0 .

.

COND. 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .

.

'08 Add Portion Tue. '08 Sat. '08 Wed. Mar 06. '08 Thu. Mar 05. Mar 09.Bfast Mon. '08 Add Portion Thu. '08 Sun. Mar 04. Mar 05. '08 Add Portion Fri. '08 Add Portion Sun. '08 Fri. Mar 07. '08 . '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Dinner Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Add Portion Mon. Mar 09. Mar 08. Mar 03. Mar 04. Mar 08. '08 Add Portion Wed. '08 Add Portion Sat. Mar 06. Mar 07. '08 Tue. Mar 03.

.

DAILY TOTALS Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein PROTEIN 30 4 3000 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0 .

.

0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .COND.

.

'08 Wed. Mar 15. '08 Tue. '08 Fri. Mar 12. Mar 16. Mar 15. Mar 13. Mar 14. '08 Thu. '08 . '08 Add Portion Tue. '08 Add Portion Sun. Mar 13. '08 Add Portion Thu. Mar 10. Mar 11. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Dinner None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Add Portion Mon. '08 Sun. '08 Sat. '08 Add Portion Fri. Mar 14. '08 Add Portion Wed. '08 Add Portion Sat. Mar 16.Bfast Mon. Mar 11. Mar 12. Mar 10.

.

DAILY TOTALS Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 15 4 1500 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0 .

.

COND. 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .

.

'08 Add Portion Thu.Bfast Mon. '08 Add Portion Fri. Mar 20. '08 Sun. Mar 18. Mar 18. '08 Add Portion Wed. Mar 19. '08 Thu. '08 Wed. '08 Sat. Mar 22. Mar 22. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Dinner None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Add Portion Mon. Mar 23. Mar 19. '08 . Mar 21. Mar 17. Mar 17. Mar 23. Mar 21. '08 Add Portion Tue. '08 Fri. '08 Add Portion Sun. '08 Add Portion Sat. '08 Tue. Mar 20.

.

DAILY TOTALS Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 20 4 2000 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0 .

.

0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .COND.

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Mar 26. '08 Add Portion Sat. '08 Add Portion Thu. Mar 28. '08 Sat. '08 Add Portion Fri. '08 Fri. Mar 30. Mar 24. Mar 30. Mar 29. '08 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Lunch Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Snack Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Dinner None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None Add Portion Mon. Mar 24. '08 Add Portion Sun. '08 Thu. Mar 29. '08 Add Portion Tue. Mar 25. '08 . Mar 27. '08 Wed. Mar 27. '08 Sun.Bfast Mon. Mar 28. Mar 25. Mar 26. '08 Add Portion Wed. '08 Tue.

.

DAILY TOTALS Snack None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 20 4 2000 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0 .

.

COND. 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES 0 4 0 ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES .

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WEEK DATE 01 Standard Push-Ups R1 R2 1 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 3 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 9 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 11 02 Wide Front Pull-Ups NC1 NC2 C1 C2 03 Military Push-Ups R1 R2 04 Reverse Grip Chin-Ups NC1 NC2 C1 C2 05 Wide Fly Push-Ups R1 R2 06 Closed Grip Overhand Pull-Ups NC1 NC2 C1 C2 07 Decline Push-Ups R1 R2 08 Heavy Pants R1 R2 W W 09 Diamond Push-Ups R1 R2 10 Lawnmovers R1 R2 W W 11 Dive-Bomber Push-Ups R1 R2 12 Back Flys R1 R2 W W CHEST & BACK .

WEEK DATE 01 Alternating Shoulder Presses R1 R2 02 In & Out Bicep Curls R1 R2 03 Two-Arm Tricep Kickbacks R1 R2 04 Deep Swimmer's Presses R1 R2 05 Full Supination Concentration Curls R1 R2 06 Chair Dips R1 R2 07 Upright Rows R1 R2 08 Static Arm Curls R1 R2 09 Flip-Grip Twist Tricep Kickbacks R1 R2 10 Seated Two-Angle Shoulder Flys R1 R2 11 Crouching Cohen Curls R1 R2 12 Lying-Down Tricep Extensions R1 R2 1 W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 2 W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 3 W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 9 W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 11 W W W W W W W W W W W W W W W W W W W W W W BONUS ROUND 13 In & Out Strait Arm Shoulder Flys R1 R2 14 Congdon Curls R1 R2 15 Side Tri-Rises LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA SHOULDERS & ARMS .

WEEK DATE 01 Balance Lunge RL 1 LL RL 2 LL RL 3 LL RL 5 LL RL 6 LL 02 Calf Raise Squat R W R W R W R W R W 03 Reverse Grip Chin-Ups NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 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 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 07 Step Back Lunge RL LL W W RL LL W W RL LL W W RL LL W W RL LL W W 08 Alternating Side Lunge R W R W R W R W R W 09 Closed Grip Overhand Pull-Ups NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 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 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 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 R2 R1 R2 R1 R2 R1 R2 R1 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 DATE 01 Balance Lunge RL 7 LL RL 9 LL RL 10 LL RL 11 LL RL 12 LL 02 Calf Raise Squat R W R W R W R W R W 03 Reverse Grip Chin-Ups NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 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 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 07 Step Back Lunge RL LL W W RL LL W W RL LL W W RL LL W W RL LL W W 08 Alternating Side Lunge R W R W R W R W R W 09 Closed Grip Overhand Pull-Ups NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 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 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 C2 NC1 NC2 C1 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 R2 R1 R2 R1 R2 R1 R2 R1 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 DATE 01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll R R R R R R R R R RL R P R R R R R R R 1 R R W W R R R R W W R R R LL W C RL R P R R W R R R R R 2 R R W W R R R R W W R R R LL W C R R P R R W R R R R R 3 R R W W R R R R W W R R R W W C R R P R R W R R R R R 4 R R W W R R R R W W R R R W W C RL R P R R W R R R R R 5 R R W W R R R R W W R R R LL W C RL R P R R W R R R R R 6 R R W W R R R R W W R R R LL W C R R P R R W R R R R R 7 R R W W R R R R W W R R R W W C R R P R R W R R R R R 8 R R W W R R R R W W R R R W W C RL R P R R W R R R R R 9 R R W W R R R R W W R R R LL W C RL R P R R W R R R R R 10 R R W W R R R R W W R R R LL W C R R P R R W R R R R R 11 R R W W R R R R W W R R R W W C R R P R R W R R R R R 12 W W W W W W C W BONUS ROUND 20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R CORE SYNERGISTICS CORE SYNERGISTICS .

WEEK DATE 01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll R R R R R R R R R RL R P R R R R R R R 4 R R W W R R R R W W R R R LL W C RL R P R R W R R R R R 4 R R W W R R R R W W R R R LL W C R R P R R W R R R R R 8 R R W W R R R R W W R R R W W C R R P R R W R R R R R 8 W W W W W W C W BONUS ROUND 20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise R R R R R R R R R R R R CORE SYNERGISTICS .

SHOULDERS.WEEK DATE 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 R R R R R RA R R R R R R R R RA LA R R RA LA R RA LA RA LA R R R 5 R W R R R R LA RA R W W R R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R 6 R W R R R R LA RA R W W R R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R 7 R W R R R R LA RA R W W R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R 10 R W R R R R LA RA R W W R R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R 12 W LA W W W W W W W 16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb W W W 19 Clap or Plyo Push-Ups 20 Slo-Mo Throws W W W W 21 Front-To Back Tricep Extensions 22 One-Arm Balance Push-Ups 23 Fly-Row Presses 24 Dumbbell Cross-Body Blows W W CHEST. & TRICEPS .

WEEK DATE 01 Wide Front Pull-Ups 02 Lawnmowers NC RA LA 03 Twenty-Ones 04 One-Arm Cross-Body Curls R RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R R R1 R2 R3 R4 5 C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4 6 C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4 7 C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4 10 C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4 12 C W W W W C W W W W W C W W W C W W W C W W W C 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 W W1 W2 W3 W4 BACK & BICEPS .

Ab Ripper X WEEK DAY 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 1 3 5 1 3 5 1 Ab Ripper X WEEK DAY DATE In & Out 1 3 5 1 3 5 1 .

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 .

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