Blank P90X Worksheet
Blank P90X Worksheet
Blank P90X Worksheet
Friday
Phase I
Phase II
Sunday
23-Sep
24-Sep
25-Sep
Main Week 2
30-Sep
1-Oct
2-Oct
10
Week 3
7-Oct
15
8-Oct
16
9-Oct
17
Recovery Week 4
14-Oct
22
15-Oct
23
16-Oct
24
Week 5
21-Oct
29
22-Oct
30
23-Oct
31
Main Week 6
28-Oct
36
29-Oct
37
30-Oct
38
Week 7
4-Nov
43
5-Nov
44
6-Nov
45
Recovery Week 8
11-Nov
50
12-Nov
51
13-Nov
52
Week 9
18-Nov
57
19-Nov
58
20-Nov
59
25-Nov
64
26-Nov
65
27-Nov
66
Week 11
2-Dec
71
3-Dec
72
4-Dec
73
Recovery Week 12
The Final Stretch Week 13
9-Dec
78
10-Dec
79
11-Dec
80
16-Dec
85
17-Dec
86
18-Dec
87
Main Week 10
Phase III
Saturday
Week 1
Day 01:
23-Sep-2011
Day 30:
22-Oct-2011
Day 60:
21-Nov-2011
Day 90:
21-Dec-2011
Purpose: This sheet was designed to supplement or replace the paper worksheets used during the P
designed for use is the Classic Routine. I should be able to get the other 2 done sometime
programmed with the other workout schedule.
Instructions: To begin using this sheet, follow these instructions
1) Start by entering the date that you plan on starting your P90X workout: Next to Day 01: ab
> The rest of the calendar will be automatically filled in for you.
> The sheet will now customize the Day of the Week based on the start date. This way, if
SATURDAY as the Day of the Week.
> The number of the day that you are on also is reflected on the calendar
4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell th
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess
5) Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Rou
> You'll notice now that Day "1" turns in to an X you have officially X'd your workout for th
6) Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack ;)
7) Repeat the above steps each day until Day 91!!! GOOD LUCK!
> Please send me feedback on this spreadsheet. Good or bad! I will probably make som
to use for everything else.
Fitness Test: You may want to keep track of your fitness test results as well? Just click on the link to tak
calculation for the Nutrition Level.
Monday
Tuesday
Wednesday
Thursday
26-Sep
27-Sep
28-Sep
29-Sep
3-Oct
11
4-Oct
12
5-Oct
13
6-Oct
14
10-Oct
18
11-Oct
19
12-Oct
20
13-Oct
21
17-Oct
25
18-Oct
26
19-Oct
27
20-Oct
28
24-Oct
32
25-Oct
33
26-Oct
34
27-Oct
35
31-Oct
39
1-Nov
40
2-Nov
41
3-Nov
42
7-Nov
46
8-Nov
47
9-Nov
48
10-Nov
49
14-Nov
53
15-Nov
54
16-Nov
55
17-Nov
56
21-Nov
60
22-Nov
61
23-Nov
62
24-Nov
63
28-Nov
67
29-Nov
68
30-Nov
69
1-Dec
70
5-Dec
74
6-Dec
75
7-Dec
76
8-Dec
77
12-Dec
81
13-Dec
82
14-Dec
83
15-Dec
84
19-Dec
88
20-Dec
89
21-Dec
90
22-Dec
91
paper worksheets used during the P90X program. For right now, the only workout I have
e to get the other 2 done sometime soon? You can still use this, but the calendar is not
d on the calendar
st add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's
nt"
Health Crack ;)
D LUCK!
d or bad! I will probably make some changes to it in the future, but WOWY is also good
as well? Just click on the link to take you to that sheet if you want. It also has a
bps
IN
IN
Min:Sec
# / Weight
Nutrition Level
Body Fat %
Notes
Start
(Prior to Day 1)
Day 28
(Phase I Complete)
Day 56
(Phase 2 Complete)
Day 90
(Phase 3 Complete)
Body Weight
165
Your Energy Level
1800-2399
2400-2999
3000+
Your Nutrition Level =
RMR
1650
Nutrition Level
LEVEL I
LEVEL II
LEVEL III
LEVEL II
Energy Amount
2580
MEASUREMENTS
Prior to Day 01
Body Fat %
(N) Weight
Chest
Waist
Hips
Right Thigh
Left Thigh
Right Arm
Left Arm
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
>>>>>>>
%
LBS
IN
IN
IN
IN
IN
IN
IN
After Day 90
%
LBS
IN
IN
IN
IN
IN
IN
IN
(measured at midpoint)
(measured at midpoint)
(flexed, measured at peak of bicep)
(flexed, measured at peak of bicep)
Exercise
Reps
01
Standard Push-ups
02
03
Military Push-ups
04
05
06
07
Decline Push-ups
08
Heavy Pants
09
Diamond Push-ups
10
Lawnmowers
11
Dive-bomber Push-ups
12
Back Flys
Week 1
Weight
Ab Ripper X
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
Reps
Week 2
Weight
Reps
Week 3
Weight
Week 9
Reps
Week 9
Weight
Week 11
Reps
Weight
Week 2
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 3
Week 5
Week 6
Week 7
Week 9
Week 9
Exercise
Reps
01
02
03
04
05
06
Chair Dips
07
Upright Rows
08
09
10
11
12
Week 1
Weight
Reps
Week 2
Weight
BONUS ROUND
13
14
Congdon Curls
15
Side Tri-rises
Ab Ripper X
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
Reps
Week 3
Weight
Week 9
Reps
Week 9
Weight
Week 11
Reps
Weight
Comments >>>>>>>>>
Week 2
Week 3
Week 4 (Mon)
Week 4(Sat)
Week 4(Sat)
Week 5
Week 6
Week 7
Week 8 (Mon)
Week 8 (Sat)
Week 9
Week 10
Week 11
Week 12
Exercise
Reps
01
Balanced Lunges
02
03
04
Super Skaters
05
Wall Squat
06
07
08
09
10
11
12
13
Three-way Lunge
14
Sneaky Lunge
15
16
Chair Salutations
17
18
19
Groucho Walk
20
Calf Raises
21
22
23
Week 1
Weight
Reps
Week 2
Weight
Reps
Week 3
Weight
Week 5
Reps
23
Comments >>>>>>>>>
Week 5
Weight
Reps
Week 6
Weight
Reps
Week 7
Weight
Reps
Week 9
Weight
Week 10
Reps
Weight
Week 11
Reps
Weight
Week 12
Reps
Weight
Week 2
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 3
Week 4
Week 5
Week 6
Week 7
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Comments >>>>>>>>>
Week 4 (Fri)
Week 8 (Tue)
Week 8 (Fri)
Week 13 (Tue)
Week 13 (Fri)
Exercise
Reps
01
02
03
Chair Dips
04
Plange Push-ups
05
Pike Presses
06
Side Tri-rises
07
Floor Flys
08
Scarecrows
09
10
11
Y-Presses
12
13
Side-to-side Push-ups
14
Pour Flys
15
16
One-arm Push-ups
17
Weighted Circles
18
19
20
Slo-mo Throws
21
22
23
24
Week 5
Weight
Reps
Week 6
Weight
Reps
Week 7
Weight
Week 10
Reps
24
Comments >>>>>>>>>
Week 10
Weight
Week 12
Reps
Weight
Exercise
Reps
01
02
Lawnmowers
03
Twenty ones
04
05
06
Elbows-out Lawnmowers
07
08
09
10
11
12
13
Towel Pull-ups
14
Congdon Locomotives
15
16
17
Chin-ups
18
19
Curl-up/Hammer Downs
20
Hammer Curls
21
22
Superman
23
24
Week 5
Weight
Reps
Week 6
Weight
Reps
Week 7
Weight
Week 10
Reps
24
Comments >>>>>>>>>
Week 10
Weight
Week 12
Reps
Weight
Week 2
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 3
Week 9
Week 11
Week 2
Completed >>>>>>>>>
Comments >>>>>>>>>
Week 3
Week 4 (Thu)
Week 4(Sat)
Week 5
Week 6
Week 7
Week 8 (Thu)
Week 8 (Sat)
Week 9
Week 10
Week 11
Week 12
Week 13 (Thu)