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Power 90X - Classic Routine Workout Tuesday Wednesday Thursday Week 1 22-Aug 1 23-Aug 2 24-Aug 3 Week 2 29-Aug 8 30-Aug 9 31-Aug 10 Week 3 5-Sep 15 6-Sep 16 7-Sep 17 Recovery Week 4 12-Sep 22 13-Sep 23 14-Sep 24 Week 5 19-Sep 29 20-Sep 30 21-Sep 31 Week 6 26-Sep 36 27-Sep 37 28-Sep 38 Week 7 3-Oct 43 4-Oct 44 5-Oct 45 Recovery Week 8 10-Oct 50 11-Oct 51 12-Oct 52 Week 9 17-Oct 57 18-Oct 58 19-Oct 59 Week 10 24-Oct 64 25-Oct 65 26-Oct 66 Week 11 31-Oct 71 1-Nov 72 2-Nov 73 Recovery Week 12 7-Nov 78 8-Nov 79 9-Nov 80 The Final Stretch Week 13 14-Nov 85 15-Nov 86 16-Nov 87 Day 01: Day 30: Day 60: Day 90: Purpose: Instructions: 1) 2) 3) 4) 5) This sheet was designed to supplement or replace the paper worksh designed for use is the Classic Routine. I should be able to get the o programmed with the other workout schedule. To begin using this sheet, follow these instructions <<< Enter Start Date Here! 22-Aug-2006 20-Sep-2006 20-Oct-2006 19-Nov-2006 Phase I Phase II Phase III Main Main Main Start by entering the date that you plan on starting your P90X workou > The rest of the calendar will be automatically filled in for you. > Placing an "X" in the COMPLETED >>>>>>> row will automatically On Day 1 of Week 1 in the calendar, click on the DATE > Example: I started on 9-May, so I just click on the calendar date to > You will be taken to the sheet with the "Chest & Back" workout she > The number of the day that you are on also is reflected on the cale > The sheet will now customize the Day of the Week based on the st SATURDAY as the Day of the Week. Click the link at the bottom of the "Chest & Back" workout to take you PUSH PLAY!!! And begin recording your progress. > If you want to make a note on a particular exercise, just add a com easy. Just right-click the cell and select "Insert Comment" Once you have completed your workout, place an X in the COMPLET
Transcript of Blank
Power 90X - Classic Routine Workout
Tuesday Wednesday Thursday
Week 1 22-Aug 1 23-Aug 2 24-Aug 3
Week 2 29-Aug 8 30-Aug 9 31-Aug 10
Week 3 5-Sep 15 6-Sep 16 7-Sep 17
Recovery Week 4 12-Sep 22 13-Sep 23 14-Sep 24
Week 5 19-Sep 29 20-Sep 30 21-Sep 31
Week 6 26-Sep 36 27-Sep 37 28-Sep 38
Week 7 3-Oct 43 4-Oct 44 5-Oct 45
Recovery Week 8 10-Oct 50 11-Oct 51 12-Oct 52
Week 9 17-Oct 57 18-Oct 58 19-Oct 59
Week 10 24-Oct 64 25-Oct 65 26-Oct 66
Week 11 31-Oct 71 1-Nov 72 2-Nov 73
Recovery Week 12 7-Nov 78 8-Nov 79 9-Nov 80
The Final Stretch Week 13 14-Nov 85 15-Nov 86 16-Nov 87
Day 01:
Day 30:
Day 60:
Day 90:
Purpose:
Instructions:
1)
2)
3)
4)
5)
This sheet was designed to supplement or replace the paper worksheets used during the P90X program. For right now, the only workout I have
designed for use is the Classic Routine. I should be able to get the other 2 done sometime soon? You can still use this, but the calendar is not
programmed with the other workout schedule.
To begin using this sheet, follow these instructions
<<< Enter Start Date Here!22-Aug-2006
20-Sep-2006
20-Oct-2006
19-Nov-2006
Phase I
Phase II
Phase III
Main
Main
Main
Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above
> The rest of the calendar will be automatically filled in for you.
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
On Day 1 of Week 1 in the calendar, click on the DATE
> Example: I started on 9-May, so I just click on the calendar date to take me to the first workout.
> You will be taken to the sheet with the "Chest & Back" workout sheet.
> The number of the day that you are on also is reflected on the calendar
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show
SATURDAY as the Day of the Week.
Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.
PUSH PLAY!!! And begin recording your progress.
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's
easy. Just right-click the cell and select "Insert Comment"
Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.
6)
7)
Fitness Test:
> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good
to use for everything else.
You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a
calculation for the Nutrition Level.
> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!
Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)
Repeat the above steps each day until Day 91!!! GOOD LUCK!
Friday Saturday Sunday Monday
25-Aug 4 26-Aug 5 27-Aug 6 28-Aug 7
1-Sep 11 2-Sep 12 3-Sep 13 4-Sep 14
8-Sep 18 9-Sep 19 10-Sep 20 11-Sep 21
15-Sep 25 16-Sep 26 17-Sep 27 18-Sep 28
22-Sep 32 23-Sep 33 24-Sep 34 25-Sep 35
29-Sep 39 30-Sep 40 1-Oct 41 2-Oct 42
6-Oct 46 7-Oct 47 8-Oct 48 9-Oct 49
13-Oct 53 14-Oct 54 15-Oct 55 16-Oct 56
20-Oct 60 21-Oct 61 22-Oct 62 23-Oct 63
27-Oct 67 28-Oct 68 29-Oct 69 30-Oct 70
3-Nov 74 4-Nov 75 5-Nov 76 6-Nov 77
10-Nov 81 11-Nov 82 12-Nov 83 13-Nov 84
17-Nov 88 18-Nov 89 19-Nov 90 20-Nov 91
This sheet was designed to supplement or replace the paper worksheets used during the P90X program. For right now, the only workout I have
designed for use is the Classic Routine. I should be able to get the other 2 done sometime soon? You can still use this, but the calendar is not
programmed with the other workout schedule.
To begin using this sheet, follow these instructions
<<< Enter Start Date Here!
Start by entering the date that you plan on starting your P90X workout: Next to Day 01: above
> The rest of the calendar will be automatically filled in for you.
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
On Day 1 of Week 1 in the calendar, click on the DATE
> Example: I started on 9-May, so I just click on the calendar date to take me to the first workout.
> You will be taken to the sheet with the "Chest & Back" workout sheet.
> The number of the day that you are on also is reflected on the calendar
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show
SATURDAY as the Day of the Week.
Link: Fit Test
Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Routine" sheet.
PUSH PLAY!!! And begin recording your progress.
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's
easy. Just right-click the cell and select "Insert Comment"
Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.
> Please send me feedback on this spreadsheet. Good or bad! I will probably make some changes to it in the future, but WOWY is also good
to use for everything else.
You may want to keep track of your fitness test results as well? Just click on the link to take you to that sheet if you want. It also has a
calculation for the Nutrition Level.
> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!
Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)
Repeat the above steps each day until Day 91!!! GOOD LUCK!
Power 90X - Fit Test & Nutrition
Prior to Day 01 After Day 90
Heart Rate bps bps
Pull-Ups
Vertical Leap IN IN
Push-Ups
Toe Touch IN IN
Wall Squat Min:Sec Min:Sec
Bicep Curls # / Weight # / Weight
Abs: In & Outs
Start
(Prior to Day 1)
Day 28
(Phase I Complete)
Day 56
(Phase 2 Complete)
Day 90
(Phase 3 Complete)
Body Weight RMR
0 0
Your Energy Level
1800-2399
2400-2999
3000+
Your Nutrition Level =
0
Daily Activity Burn Energy Amount
600
Fitness Test
Body Fat % Notes
Nutrition Level
[Click here to go back to the Main Calendar Page]
LEVEL I
Nutrition Level
LEVEL I
LEVEL II
LEVEL III
Body Fat % >>>>>>> % %
(N) Weight >>>>>>> LBS LBS
Chest >>>>>>> IN IN
Waist >>>>>>> IN IN
Hips >>>>>>> IN IN
Right Thigh >>>>>>> IN IN
Left Thigh >>>>>>> IN IN
Right Arm >>>>>>> IN IN
Left Arm >>>>>>> IN IN
After Day 90
MEASUREMENTS
Prior to Day 01
(wearing clothes? Y/N)
(measured at midpoint)
(measured at midpoint)
(flexed, measured at peak of bicep)
(flexed, measured at peak of bicep)
Power 90X - Chest & Back Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
Dive-bomber Push-ups
Back Flys
Decline Push-ups
Lawnmowers
Heavy Pants
Diamond Push-ups
Ab Ripper X
Week 9
Closed Grip Overhand Pull-ups
Week 3
Standard Push-ups
Wide Front Pull-ups
Military Push-ups
Completed >>>>>>>>>
Week 2
01
02
03
04
05
06
07
08
Reverse Grip Chin-ups
Week 1
Wide Fly Push-ups
Comments >>>>>>>>>
09
[Click here to go back to the Main Calendar Page]
10
11
12
Weight Reps Weight
Week 9 Week 11
Power 90X - Plyometrics Workout
[Click here to go back to the Main Calendar Page]
Week 6 Week 9
Comments >>>>>>>>>
Week 1
Completed >>>>>>>>>
Week 2 Week 3 Week 5 Week 7
Week 9 Week 10 Week 11 Week 12
Power 90X - Shoulders & Arms Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
Completed >>>>>>>>>
11 Crouching Cohen Curls
12 Lying-down Tricep Extensions
15 Side Tri-rises
Ab Ripper X
Static Arm Curls
09 Flip-grip Twist Tricep Kickbacks
10
14 Congdon Curls
03 Two-arm Tricep Kickbacks
04 Deep Swimmer's Presses
13 In & Out Straight-arm Shoulder Flys
BONUS ROUND
07 Upright Rows
08
01 Alternating Shoulder Presses
[Click here to go back to the Main Calendar Page]
Week 1
In & Out Bicep Curls
Two-angle Shoulder Flys
02
05 Full Supination Concentration Curls
06
Comments >>>>>>>>>
Week 9Week 2 Week 3
Chair Dips
Weight Reps Weight
BONUS ROUND
Week 9 Week 11
Power 90X - Yoga X Workout
Completed >>>>>>>>>
Week 4(Sat)
Comments >>>>>>>>>
Week 1 Week 2 Week 3 Week 4 (Mon)
[Click here to go back to the Main Calendar Page]
Week 7 Week 8 (Mon) Week 8 (Sat) Week 9Week 5 Week 6Week 4(Sat)
Week 13 (Sat)Week 13 (Mon)Week 10 Week 11 Week 12
Power 90X - Legs & Back Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
08
09
23
Close Grip Overhead Pull-ups
80-20 Seibers Speed Squat
Switch Grip Pull-ups
04
05
06
07
10
Toe Row Iso Lunge
Wide Front Pull-ups
Groucho Walk
Dead Lift Squats
15 Reverse Grip Chin-ups
Wide Front Pull-ups
Step Back Lunges
Alternating Side Lunges
Calf Raises
Switch Grip Pull-ups
Three-way Lunge
Sneaky Lunge
Chair Salutations
11
12
13
14
16
17
18
Week 1
02 Calf Raise Squats
01 Balanced Lunges
Week 2 Week 3 Week 5
03 Reverse Grip Chin-ups
Super Skaters
Close Grip Overhead Pull-ups
Single Leg Wall Squat
20
19
Wall Squat
21
22
23 Switch Grip Pull-ups
Ab Ripper X
Completed >>>>>>>>>
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Week 7 Week 9Week 5 Week 6 Week 10 Week 11
Reps Weight
Week 12
Power 90X - Kenpo X Workout
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Completed >>>>>>>>>
Week 12 Week 13Week 11Week 9 Week 10Week 7 Week 8
Power 90X - Core Synergistics Workout
[Click here to go back to the Main Calendar Page]
Week 4 (Tue) Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)
Comments >>>>>>>>>
Completed >>>>>>>>>
Week 13 (Fri)Week 13 (Tue)
Power 90X - Chest, Shoulders & Triceps Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
15
13 Side-to-side Push-ups
14 Pour Flys
10 Two-twitch Speed Push-ups
11 Y-Presses
12 Lying Tricep Extensions
07 Floor Flys
08 Scarecrows
09 Overhead Tricep Extensions
22 One-arm Balance Push-ups
23 Fly row Presses
24 Dumbell Cross-body Blows
19 Clap or Plyo Push-ups
20 Slo-mo Throws
21 Front-to-back Tricep Extensions
16 One-arm Push-ups
17 Weighted Circles
18 Throw the Bomb
02
05 Pike Presses
06 Side Tri-rises
03 Chair Dips
04 Plange Push-ups
In & Out Shoulder Flys
Side-leaning Tricep Extensions
01 Slow motion 3-in-1 Push-ups
Week 7 Week 10Week 5 Week 6
Completed >>>>>>>>>
Ab Ripper X
24 Dumbell Cross-body Blows
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Weight Reps Weight
Week 10 Week 12
Power 90X - Back & Biceps Workout
Step Exercise
Reps Weight Reps Weight Reps Weight Reps
24 Strip Set Curls
21 Max Rep Pull-ups
22 Superman
23 In-Out Hammer Curls
18 Seated Bent-over Back Flys
19 Curl-up/Hammer Downs
20 Hammer Curls
15 Crouching Cohen Curls
16 One Arm Corkscrew Curls
17 Chin-ups
12 Static Arm Curls
13 Towel Pull-ups
14 Congdon Locomotives
09 Corn Cob Pull-ups
10 Reverse Grip Bent-over Rows
11 Open Arm Curls
02
05 Switch Grip Pull-ups
03 Twenty ones
04 One-arm Cross-body Curls
Week 6 Week 7
Lawnmowers
01 Wide Front Pull-ups
Week 5
06 Elbows-out Lawnmowers
07 Standing Bicep Curls
08 One-arm Concentration Curls
Week 10
Completed >>>>>>>>>
24 Strip Set Curls
Ab Ripper X
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
Weight Reps Weight
Week 10 Week 12
Power 90X - Cardio X Workout
Completed >>>>>>>>>
Week 1 Week 2
Comments >>>>>>>>>
Week 3 Week 9
[Click here to go back to the Main Calendar Page]
Week 11
Power 90X - X Stretch Workout
Week 1 Week 2 Week 3 Week 4 (Thu) Week 5
Comments >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Week 4(Sat)
Completed >>>>>>>>>
Week 13 (Thu)Week 7 Week 8 (Thu) Week 8 (Sat) Week 9 Week 10 Week 11 Week 12Week 6
Week 13 (Sat)Week 13 (Thu)
