p90x excel spreadsheet

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WORKOUTS CHARTS CHEST & BACK CHEST & BACK PLYOMETRICS SHOULDERS & ARMS CARDIO X LEGS & BACK SHOULDERS & ARMS CORE SYNERGISTICS YOGA X CORE SYNERGISTICS (LEAN) KENPO X CHEST, SHOULDERS, & TRICEPS LEGS & BACK BACK & BICEPS CORE SYNERGISTICS CORE SYNERGISTICS (LEAN) CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X Visit us Copyright 2009 Product Partners, LLC. Duplication in whole or in part wi www.TeamBea www.P90 www.Beach The P90Xcel and P90XcelPLUS spreadsheets and the names "P LLC. You are granted a non-exclusive license for personal computers as you wish as long as all the copies are for yo the product in the conduct of your business, please inquir You may not resell, redistribute, or bundle this pro

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Page 1: P90x Excel Spreadsheet

WORKOUTS CHARTSCHEST & BACK CHEST & BACKPLYOMETRICS SHOULDERS & ARMS

CARDIO X LEGS & BACKSHOULDERS & ARMS CORE SYNERGISTICS

YOGA X CORE SYNERGISTICS (LEAN)KENPO X CHEST, SHOULDERS, & TRICEPS

LEGS & BACK BACK & BICEPSCORE SYNERGISTICS

CORE SYNERGISTICS (LEAN)CHEST, SHOULDERS, & TRICEPS

BACK & BICEPSAB RIPPER X

Visit us online

Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the copyright owner is strictly prohibited.

www.TeamBeachbody.comwww.P90X.com

www.Beachbody.com

The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. You are granted a non-exclusive license for personal use of the product. You may install the product on as many computers as you wish as long as all the copies are for your own use. If you are a personal trainer and wish to use the product in the conduct of your business, please inquire at [email protected] about volume discounts. You may not resell, redistribute, or bundle this product without express

consent of the copyright owner.P90Xcel created by Stephan Bour of Workoutsoft.com.

Page 2: P90x Excel Spreadsheet

NUTRITION SHEETS FOR PRINTPHASES & LEVELS CHEST & BACK

PORTION PLAN SHOULDERS & ARMSWEEKLY CALORIES LEGS & BACK

DAILY CALORIES CHART CORE SYNERGISTICS (LEAN)CORE SYNERGISTICS

CHEST, SHOULDERS, & TRICEPSBACK & BICEPS

AB RIPPER X

Visit us online

Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the copyright owner is strictly prohibited.

www.TeamBeachbody.comwww.P90X.com

www.Beachbody.com

The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. You are granted a non-exclusive license for personal use of the product. You may install the product on as many computers as you wish as long as all the copies are for your own use. If you are a personal trainer and wish to use the product in the conduct of your business, please inquire at [email protected] about volume discounts. You may not resell, redistribute, or bundle this product without express

consent of the copyright owner.P90Xcel created by Stephan Bour of Workoutsoft.com.

Page 3: P90x Excel Spreadsheet
Page 4: P90x Excel Spreadsheet

Congratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fitness program P90X. To get started, please see the instructions on setup and usage below.

R1, R2: reps for first exercise, reps for second exerciseW1, W2: same for weightsNC, C: No-Chair or Chair for pull-UpsN, K: Normal or on Knees form for push-Ups RA, LA: right or left armRL, LL: right or left leg

Make a copy of the original file for safekeepingOpen the copy you made for your own use and familiarize yourself with the spreadsheet

Clear the spreadsheet of all sample data (if necessary). Only required if you want to start over.

• The sheet is now blank and ready for your own data

• Repeat for each sheet containing user data (all except INSTRUCTIONS, DATA, graphs, and the "for Print" sheets)

Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-code your progress in the PERFORMANCE sheet

Next, fill out all the required "Data Operations" data in the SETUP sheet

1. Data Operations:

2. Calculations and Color codes:For 2 repeat exercises, the number in the white box is the average between the two repeats

Welcome to P90Xcel

Abbreviations:

Setup and usage:

• Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear their content• Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you wanted to keep, simply close the file without saving or start over from a clean copy of the original

"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If you've overdone it so much on the first repeat that you can't perform the second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of the difference between the two repeats from the average of the two repeats. The value set in the box determines the portion that is subtracted. The maximum penalty corresponds to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you don't like the idea, ignore that number and set the "Activate penalty" value to 0 to disable the feature.

"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or record all your pull-ups in "NC" box.

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work well.

Page 5: P90x Excel Spreadsheet

The green box indicates that the second repeat was equal or higher than the first. No penalty is applied

SupportFor problems, questions, and suggestions please see the support section at:Contact us at:

CreditsDaniel Pendergrass for suggestions, testing, and direct contributions to new features.

Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadsheet. http://maggiewang.com/

Bill Townsend at Beachbody for interface improvements, branding, and conversion for Microsoft Excel 2003 and 2007.

Change LogVersion 2.05: Conversion for Microsoft Excel 2003 and 2007Interface improvements and branding integrationVersion 2.04: Corrected formulas on LEGS & BACK "Calf Raise Squat"Added Notes section on all workout recording sheetsAdded conditional formatting to warn about missing start date Body Fat value on Setup sheetAdded RL and LL to LEGS & BACK "Step Back Lunge" routineAdded sheet protection warning routine to reschedule macroFixed incorrect dates on YOGA sheetFixed bad data point in SHOULDERS & ARMS chartVersion 2.03: Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheetChanged some conditional formatting formulas for compatibility with Office 2003Added gram/ounce converter to Portion Plan sheetAdded missing clear data buttons to Week 3-13 CALs sheetsAdded Week 13 calories tracking sheetCorrected inaccurate P90X end date formula in Setup sheetMinor fixes to Schedule sheet formulasVersion 2.02: New "Select All Unlocked Cells and CLEAR CONTENT" buttonVersion 2.0: Classic and Lean programs now on same sheet. Simply select your program and all the schedules update automaticallyHyperlinked navigation throughout the workbook

SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheetsAbility to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule afterHeart rate calculatorNew sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO XNutrition trackingP90X Fit TestSETUP sheet with P90X estimated completion dateNew dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and helps focus your attention on the workouts you selectBody fat calculators sheet with 3 new methodsVersion 1.5: Added a unit selection option to the SETUP sheet (inch/lb or meter/kg)

The red box indicates that the second repeat was less than the first. The number in the red box will be subtracted from the average above in the DATA sheet unless penalty was turned off, as explained above

[email protected]

Beachbody® and Tony Horton for the awesome P90X® program. http://www.beachbody.com/

MAIN navigation sheet with links to all the sheets in the workbook

Page 6: P90x Excel Spreadsheet

Added BSA calculation to the SETUP sheetVersion 1.4: New INSTRUCTIONS sheetPREFERENCES sheet changed to SETUP sheetAdded Weight, Body Fat, and BMI goals to SETUP sheetAdded BMI calculator to SETUP sheetHEALTH FACTORS moved to new PERFORMANCE sheetNew MEASUREMENTS sheetVersion 1.3: Cleaned-up redundant conditional format rules throughoutCorrected a few formulas and labels on LEGS & BACK sheetVersion 1.2: Added PREFERENCES sheetChanged formulas throughout to use Preferences settingsCorrected bad data references on DATA sheetFixed formula error on LEGS & BACK, 02 Calf Raise SquatFixed formula errors on CHEST, SHOULDERS, & TRICEPSMajor modifications to Penalty formulaAdded Penalty activation switchMinor cosmetics changesVersion 1.1:Corrected formulas on BACK & BICEPS worksheetVersion 1.0Added CORE SYNERGISTICS worksheet

Page 7: P90x Excel Spreadsheet

Congratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fitness program P90X. To get started, please see the instructions on setup and usage below.

Make a copy of the original file for safekeepingOpen the copy you made for your own use and familiarize yourself with the spreadsheet

Clear the spreadsheet of all sample data (if necessary). Only required if you want to start over.

• The sheet is now blank and ready for your own data

• Repeat for each sheet containing user data (all except INSTRUCTIONS, DATA, graphs, and the "for Print" sheets)

Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-code your progress in the PERFORMANCE sheet

Next, fill out all the required "Data Operations" data in the SETUP sheet

1. Data Operations:

2. Calculations and Color codes:For 2 repeat exercises, the number in the white box is the average between the two repeats

Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear

Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you wanted to keep, simply close the file without saving or start over from a clean copy of the original

"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If you've overdone it so much on the first repeat that you can't perform the second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of the difference between the two repeats from the average of the two repeats. The value set in the box determines the portion that is subtracted. The maximum penalty corresponds to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you don't like the idea, ignore that number and set the "Activate penalty" value to

"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or record all your pull-ups in "NC" box.

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work

Page 8: P90x Excel Spreadsheet

The green box indicates that the second repeat was equal or higher than the first. No penalty is applied

Support

CreditsDaniel Pendergrass for suggestions, testing, and direct contributions to new features.

Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadsheet. http://maggiewang.com/

Bill Townsend at Beachbody for interface improvements, branding, and conversion for Microsoft Excel 2003 and 2007.

Change LogVersion 2.05: Conversion for Microsoft Excel 2003 and 2007Interface improvements and branding integrationVersion 2.04: Corrected formulas on LEGS & BACK "Calf Raise Squat"Added Notes section on all workout recording sheetsAdded conditional formatting to warn about missing start date Body Fat value on Setup sheetAdded RL and LL to LEGS & BACK "Step Back Lunge" routineAdded sheet protection warning routine to reschedule macroFixed incorrect dates on YOGA sheetFixed bad data point in SHOULDERS & ARMS chartVersion 2.03: Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheetChanged some conditional formatting formulas for compatibility with Office 2003Added gram/ounce converter to Portion Plan sheetAdded missing clear data buttons to Week 3-13 CALs sheetsAdded Week 13 calories tracking sheetCorrected inaccurate P90X end date formula in Setup sheetMinor fixes to Schedule sheet formulasVersion 2.02: New "Select All Unlocked Cells and CLEAR CONTENT" buttonVersion 2.0: Classic and Lean programs now on same sheet. Simply select your program and all the schedules update automaticallyHyperlinked navigation throughout the workbook

SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheetsAbility to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule afterHeart rate calculatorNew sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO XNutrition trackingP90X Fit TestSETUP sheet with P90X estimated completion dateNew dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and helps focus your attention on the workouts you selectBody fat calculators sheet with 3 new methodsVersion 1.5: Added a unit selection option to the SETUP sheet (inch/lb or meter/kg)

The red box indicates that the second repeat was less than the first. The number in the red box will be subtracted from the average above in the DATA sheet unless penalty was turned off, as explained above

http://www.workoutsoft.com/Support.html

program. http://www.beachbody.com/

Page 9: P90x Excel Spreadsheet

Added BSA calculation to the SETUP sheetVersion 1.4: New INSTRUCTIONS sheetPREFERENCES sheet changed to SETUP sheetAdded Weight, Body Fat, and BMI goals to SETUP sheetAdded BMI calculator to SETUP sheetHEALTH FACTORS moved to new PERFORMANCE sheetNew MEASUREMENTS sheetVersion 1.3: Cleaned-up redundant conditional format rules throughoutCorrected a few formulas and labels on LEGS & BACK sheetVersion 1.2: Added PREFERENCES sheetChanged formulas throughout to use Preferences settingsCorrected bad data references on DATA sheetFixed formula error on LEGS & BACK, 02 Calf Raise SquatFixed formula errors on CHEST, SHOULDERS, & TRICEPSMajor modifications to Penalty formulaAdded Penalty activation switchMinor cosmetics changesVersion 1.1:Corrected formulas on BACK & BICEPS worksheetVersion 1.0Added CORE SYNERGISTICS worksheet

Page 10: P90x Excel Spreadsheet
Page 11: P90x Excel Spreadsheet
Page 12: P90x Excel Spreadsheet
Page 13: P90x Excel Spreadsheet

Record your stats and goals(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically)

Select your P90X Program Lean

YOUR P90X START DATE: Mon, Dec 31, '07

Sun, Mar 30, '08

Sun, Mar 30, '08

DAYS ELAPSED SINCE START: 5576

DAYS SKIPPED TO DATE: 0

Set the Height/Weight unit combination you wish to use: inch/lb

Select your gender: Female

Select your body fat calculation method: Digital Scale

MY STATS on P90X START DATEAge 37.0Height 72.0Weight 180.0Body Fat % (From "CALCULATORS" sheet) 25.0%Lean Body Mass 135.0Fat Body Mass 45.0Body Surface Area (BSA) 2.0Body Mass Index (BMI) 24.4

MY UPPER LIMITSWeight 170.0Body Fat 25.0%BMI 24.9

MY TARGETS ON P90X COMPLETION DATETarget Lean Body Mass Increase 4.0Target Body Fat 18.0%Target Weight 163.3Target BMI 22.1Target Weight Loss 16.7

DATA OPERATIONS

2.0

YOUR P90X PLANNED COMPLETION DATE:

YOUR P90X ACTUAL COMPLETION DATE:

Penalty for doing less reps on the second repeat (some exercises). Enter 2 for "Subtract 1/2 of the difference from the Average"; 3 for "Subtract 1/3 of the difference; and so on…)

B28
The body surface area (BSA) is the measured or calculated surface of a human body. For many clinical purposes BSA is a better indicator of metabolic mass than body weight because it is less affected by abnormal adipose mass
B29
BMI Categories: * Underweight = <18.5 * Normal weight = 18.5-24.9 * Overweight = 25-29.9 * Obesity = BMI of 30 or greater BMI is a general guideline for determining whether you fall into a healthy range, but it is inaccurate for individuals with very high percentages of lean body mass because muscle weighs more than fat. This means that a very lean, but muscular bodybuilder who has the same height and weight as an obese man would have a BMI that indicates that he is obese as well.
C44
Can't be less than 2.0 or more than 10 or blank
Page 14: P90x Excel Spreadsheet

Activate penalty (0 is OFF, 1 is ON) 1

2.0

Number to divide the R*W calculation by for better chart display 10

Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for "Counts as 1/2"; and so on…)

C47
Can't be less than 1.0 or more than 10 or blank
C49
Can't be less than 1 or more than 100 or blank
Page 15: P90x Excel Spreadsheet

(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically)

yrsinchlb

<- ARE YOU SURE?lblbsq meters

lb

lb

lb

lb

Page 16: P90x Excel Spreadsheet

OPTION 1, Reading from scale:

Your Body Fat content: 25.00%

OPTION 2, The U.S. Navy Circumference Method:

Set Unit (Drop Down): inch

Abdomen Hip Neck Height 30.00 inch 30.00 inch 10.00 inch 68.00

You selected: Female

Your Body Fat content: 19.72% Target ranges. Men: 10-18%, Women: 18-25%

OPTION 3, The 3-Site Method:

FEMALEREPEAT

SITE 1 2 3 Average BFTricep 0.0 3.40%Suprailiac 0.0Thigh 0.0

You selected: Female

Your Body Fat content: 3.40%

OPTION 4, The 7-site Method:

FEMALE REPEAT

SITE 1 2 3 AverageTricep 0.0 4.20%Suprailiac 0.0Thigh 0.0Chest 0.0Midaxillary 0.0Subscapula 0.0

A15
Male - Horizontal at the level of the navel Female - Horizontal, at the level of minimal abdominal width
C15
Women only - Largest horizontal circumference around the hips
E15
Inferior to the larynx with the tape sloping slightly downward to the front.
G15
Without shoes
A29
Three vertical skinfold measurements taken half the distance between the acromion process (prominent bone at top of shoulder) and the olecranon process (elbow bone).
A30
Three diagonal skinfold measurements taken above the superior anterior iliac crest (the area above the upper, forward protrusion of the hip bone).
A31
Three vertical skinfold measurements taken half the distance between the patella (knee cap) and the inguinal crease (the skin crease between the thigh and the hip).
A44
Three vertical skinfold measurements taken half the distance between the acromion process (prominent bone at top of shoulder) and the olecranon process (elbow bone).
A45
Three diagonal skinfold measurements taken above the superior anterior iliac crest (the area above the upper, forward protrusion of the hip bone).
A46
Three vertical skinfold measurements taken half the distance between the patella (knee cap) and the inguinal crease (the skin crease between the thigh and the hip).
A47
Three diagonal skinfold measurements taken half the distance between the nipple and the upper portion of the pectoral (chest) muscle at the armpit.
A48
Three vertical skinfold measurements taken on the midaxillary line (a vertical line descending directly from the center of the armpit) at the level of the nipple.
A49
Three diagonal skinfold measurements taken on the upper back, just below the inferior (lower) angle of scapula (shoulder blade) at a 45-degree angle approximately parallel to the inferior angle of the scapula.
Page 17: P90x Excel Spreadsheet

Abdomen 0.0

You selected: Female

Your Body Fat content: 4.20%

A50
Three vertical skinfold measurements taken one inch to the right of the umbilicus (navel).
Page 18: P90x Excel Spreadsheet

inch

MALEREPEAT

SITE 1 2 3 Average BFChest 0.0 1.30%Abdomen 0.0Thigh 0.0

MALE REPEAT

SITE 1 2 3 Average BFChest 0.0 0.75%Abdomen 0.0Thigh 0.0Suprailiac 0.0Midaxilliary 0.0Tricep 0.0

H29
Three diagonal skinfold measurements taken half the distance between the nipple and the upper portion of the pectoral (chest) muscle at the armpit.
H30
Three vertical skinfold measurements taken one inch to the right of the umbilicus (navel).
H31
Three vertical skinfold measurements taken half the distance between the patella (knee cap) and the inguinal crease (the skin crease between the thigh and the hip).
H44
Three diagonal skinfold measurements taken half the distance between the nipple and the upper portion of the pectoral (chest) muscle at the armpit.
H45
Three vertical skinfold measurements taken one inch to the right of the umbilicus (navel).
H46
Three vertical skinfold measurements taken half the distance between the patella (knee cap) and the inguinal crease (the skin crease between the thigh and the hip).
H47
Three diagonal skinfold measurements taken above the superior anterior iliac crest (the area above the upper, forward protrusion of the hip bone).
H48
Three vertical skinfold measurements taken on the midaxillary line (a vertical line descending directly from the center of the armpit) at the level of the nipple.
H49
Three vertical skinfold measurements taken half the distance between the acromion process (prominent bone at top of shoulder) and the olecranon process (elbow bone).
Page 19: P90x Excel Spreadsheet

Subscapula 0.0

H50
Three diagonal skinfold measurements taken on the upper back, just below the inferior (lower) angle of scapula (shoulder blade) at a 45-degree angle approximately parallel to the inferior angle of the scapula.
Page 20: P90x Excel Spreadsheet
Page 21: P90x Excel Spreadsheet

P90X Fit Test

Prior to Day 011. Physical Condition

Pull-Ups Reps FAILVertical Reach InchJump with Step Inch

Vertical Leap 0 Inch FAILPush-Ups Reps FAIL

Toe Touch 7 Inch FAILWall Squat Seconds FAIL

Bicep Curls RepsWeight

0 Total FAILIn & Outs reps FAIL

2. Cardiac ConditionResting Heart Rate 76 Bpm

Heart Rate Maximizer:Immediately Bpm

After 1 minute BpmAfter 2 minutes BpmAfter 3 minutes BpmAfter 4 minutes Bpm

TARGET HEART RATE CALCULATORAge (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

Page 22: P90x Excel Spreadsheet

P90X Fit Test1

After Day 901. Physical Condition

Pull-Ups Reps FAILVertical Reach InchJump with Step Inch

Vertical Leap 0 Inch FAILPush-Ups Reps FAIL

Toe Touch 7 Inch FAILWall Squat Seconds FAIL

Bicep Curls RepsWeight

0 Total FAILIn & Outs reps FAIL

2. Cardiac ConditionResting Heart Rate Bpm

Heart Rate Maximizer:Immediately Bpm

After 1 minute BpmAfter 2 minutes BpmAfter 3 minutes BpmAfter 4 minutes Bpm

37 yrs

184.1 Bpm

110 Bpm

120 Bpm

138 Bpm

156 Bpm

175 Bpm

H38
Very Uncomfortable, barely sustainable. Do not exercise at this intensity except on the advice of a trained medical professional
Page 23: P90x Excel Spreadsheet
Page 24: P90x Excel Spreadsheet

Start Week 2 Week 3 Week 4

Date 31-Dec-07 7-Jan-08 14-Jan-08 21-Jan-08

Measurements (inch)

NeckShoulderChestWaistAbdomenHipsThighKneeCalfAnkleArmForearmWristWaist-Hip RatioPectoralAbdominalThighTricepSubscapularSuprailiacAxilla

Body Fat Measurements (mm)

Page 25: P90x Excel Spreadsheet

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

28-Jan-08 4-Feb-08 11-Feb-08 18-Feb-08 25-Feb-08 3-Mar-08 10-Mar-08

Page 26: P90x Excel Spreadsheet

Week 12 Week 13 Final

17-Mar-08 24-Mar-08 30-Mar-08

Page 27: P90x Excel Spreadsheet

Workout Schedule & PerformanceDATA FROM SETUP SHEET: Sheet is PROTECTED for safety but no password is required for unprotectingWEIGHT

Too high (Greater than) 170.0Target (Less than) 163.3

BODY FATToo high (Greater than) 25.0%

Target (Less than) 18.0%BMI

Too high (Greater than) 24.9Target (Less than) 22.1

Date Weight BMI

Monday, December 31, 2007 180.0 0.0 45.0 25.0% 24.4

Tuesday, January 01, 2008

Wednesday, January 02, 2008

Thursday, January 03, 2008

Friday, January 04, 2008

Saturday, January 05, 2008

Sunday, January 06, 2008

Monday, January 07, 2008

Tuesday, January 08, 2008

Wednesday, January 09, 2008

Thursday, January 10, 2008

Friday, January 11, 2008

Saturday, January 12, 2008

Sunday, January 13, 2008

Monday, January 14, 2008

Tuesday, January 15, 2008

Wednesday, January 16, 2008

Thursday, January 17, 2008

Friday, January 18, 2008

Saturday, January 19, 2008

Sunday, January 20, 2008

Monday, January 21, 2008

Tuesday, January 22, 2008

Wednesday, January 23, 2008

Thursday, January 24, 2008

Friday, January 25, 2008

Saturday, January 26, 2008

Weight Loss

Body Fat (lb)

Body Fat (%)

Page 28: P90x Excel Spreadsheet

Sunday, January 27, 2008

Monday, January 28, 2008

Tuesday, January 29, 2008

Wednesday, January 30, 2008

Thursday, January 31, 2008

Friday, February 01, 2008

Saturday, February 02, 2008

Sunday, February 03, 2008

Monday, February 04, 2008

Tuesday, February 05, 2008

Wednesday, February 06, 2008

Thursday, February 07, 2008

Friday, February 08, 2008

Saturday, February 09, 2008

Sunday, February 10, 2008

Monday, February 11, 2008

Tuesday, February 12, 2008

Wednesday, February 13, 2008

Thursday, February 14, 2008

Friday, February 15, 2008

Saturday, February 16, 2008

Sunday, February 17, 2008

Monday, February 18, 2008

Tuesday, February 19, 2008

Wednesday, February 20, 2008

Thursday, February 21, 2008

Friday, February 22, 2008

Saturday, February 23, 2008

Sunday, February 24, 2008

Monday, February 25, 2008

Tuesday, February 26, 2008

Wednesday, February 27, 2008

Thursday, February 28, 2008

Friday, February 29, 2008

Saturday, March 01, 2008

Sunday, March 02, 2008

Monday, March 03, 2008

Tuesday, March 04, 2008

Wednesday, March 05, 2008

Thursday, March 06, 2008

Friday, March 07, 2008

Saturday, March 08, 2008

Sunday, March 09, 2008

Monday, March 10, 2008

Tuesday, March 11, 2008

Page 29: P90x Excel Spreadsheet

Wednesday, March 12, 2008

Thursday, March 13, 2008

Friday, March 14, 2008

Saturday, March 15, 2008

Sunday, March 16, 2008

Monday, March 17, 2008

Tuesday, March 18, 2008

Wednesday, March 19, 2008

Thursday, March 20, 2008

Friday, March 21, 2008

Saturday, March 22, 2008

Sunday, March 23, 2008

Monday, March 24, 2008

Tuesday, March 25, 2008

Wednesday, March 26, 2008

Thursday, March 27, 2008

Friday, March 28, 2008

Saturday, March 29, 2008

Sunday, March 30, 2008

Monday, March 31, 2008

Tuesday, April 01, 2008

Wednesday, April 02, 2008

Thursday, April 03, 2008

Friday, April 04, 2008

Saturday, April 05, 2008

Sunday, April 06, 2008

Monday, April 07, 2008

Tuesday, April 08, 2008

Wednesday, April 09, 2008

Thursday, April 10, 2008

Friday, April 11, 2008

Saturday, April 12, 2008

Sunday, April 13, 2008

Monday, April 14, 2008

Tuesday, April 15, 2008

Wednesday, April 16, 2008

Thursday, April 17, 2008

Friday, April 18, 2008

Saturday, April 19, 2008

Sunday, April 20, 2008

Monday, April 21, 2008

Tuesday, April 22, 2008

Wednesday, April 23, 2008

Thursday, April 24, 2008

Friday, April 25, 2008

Page 30: P90x Excel Spreadsheet

Saturday, April 26, 2008

Sunday, April 27, 2008

Monday, April 28, 2008

Tuesday, April 29, 2008

Wednesday, April 30, 2008

Thursday, May 01, 2008

Friday, May 02, 2008

Saturday, May 03, 2008

Sunday, May 04, 2008

Monday, May 05, 2008

Tuesday, May 06, 2008

Wednesday, May 07, 2008

Thursday, May 08, 2008

Friday, May 09, 2008

Saturday, May 10, 2008

Sunday, May 11, 2008

Monday, May 12, 2008

Tuesday, May 13, 2008

Wednesday, May 14, 2008

Thursday, May 15, 2008

Friday, May 16, 2008

Saturday, May 17, 2008

Sunday, May 18, 2008

Monday, May 19, 2008

Tuesday, May 20, 2008

Wednesday, May 21, 2008

Thursday, May 22, 2008

Friday, May 23, 2008

Saturday, May 24, 2008

Sunday, May 25, 2008

Monday, May 26, 2008

Tuesday, May 27, 2008

Wednesday, May 28, 2008

Thursday, May 29, 2008

Friday, May 30, 2008

Saturday, May 31, 2008

Sunday, June 01, 2008

Monday, June 02, 2008

Tuesday, June 03, 2008

Wednesday, June 04, 2008

Thursday, June 05, 2008

Friday, June 06, 2008

Saturday, June 07, 2008

Sunday, June 08, 2008

Monday, June 09, 2008

Page 31: P90x Excel Spreadsheet

Tuesday, June 10, 2008

Wednesday, June 11, 2008

Thursday, June 12, 2008

Friday, June 13, 2008

Saturday, June 14, 2008

Sunday, June 15, 2008

Monday, June 16, 2008

Tuesday, June 17, 2008

Wednesday, June 18, 2008

Thursday, June 19, 2008

Friday, June 20, 2008

Saturday, June 21, 2008

Sunday, June 22, 2008

Monday, June 23, 2008

Tuesday, June 24, 2008

Wednesday, June 25, 2008

Thursday, June 26, 2008

Friday, June 27, 2008

Saturday, June 28, 2008

Sunday, June 29, 2008

Monday, June 30, 2008

Tuesday, July 01, 2008

Wednesday, July 02, 2008

Thursday, July 03, 2008

Friday, July 04, 2008

Saturday, July 05, 2008

Sunday, July 06, 2008

Monday, July 07, 2008

Tuesday, July 08, 2008

Wednesday, July 09, 2008

Thursday, July 10, 2008

Friday, July 11, 2008

Saturday, July 12, 2008

Sunday, July 13, 2008

Monday, July 14, 2008

Tuesday, July 15, 2008

Wednesday, July 16, 2008

Thursday, July 17, 2008

Friday, July 18, 2008

Saturday, July 19, 2008

Sunday, July 20, 2008

Monday, July 21, 2008

Tuesday, July 22, 2008

Wednesday, July 23, 2008

Thursday, July 24, 2008

Page 32: P90x Excel Spreadsheet

Friday, July 25, 2008

Saturday, July 26, 2008

Sunday, July 27, 2008

Monday, July 28, 2008

Tuesday, July 29, 2008

Wednesday, July 30, 2008

Thursday, July 31, 2008

Friday, August 01, 2008

Saturday, August 02, 2008

Sunday, August 03, 2008

Monday, August 04, 2008

Tuesday, August 05, 2008

Wednesday, August 06, 2008

Thursday, August 07, 2008

Friday, August 08, 2008

Saturday, August 09, 2008

Sunday, August 10, 2008

Monday, August 11, 2008

Tuesday, August 12, 2008

Wednesday, August 13, 2008

Thursday, August 14, 2008

Friday, August 15, 2008

Saturday, August 16, 2008

Sunday, August 17, 2008

Monday, August 18, 2008

Tuesday, August 19, 2008

Wednesday, August 20, 2008

Thursday, August 21, 2008

Friday, August 22, 2008

Saturday, August 23, 2008

Sunday, August 24, 2008

Monday, August 25, 2008

Tuesday, August 26, 2008

Wednesday, August 27, 2008

Thursday, August 28, 2008

Friday, August 29, 2008

Saturday, August 30, 2008

Sunday, August 31, 2008

Monday, September 01, 2008

Tuesday, September 02, 2008

Wednesday, September 03, 2008

Thursday, September 04, 2008

Friday, September 05, 2008

Saturday, September 06, 2008

Sunday, September 07, 2008

Page 33: P90x Excel Spreadsheet

Monday, September 08, 2008

Tuesday, September 09, 2008

Wednesday, September 10, 2008

Thursday, September 11, 2008

Friday, September 12, 2008

Saturday, September 13, 2008

Sunday, September 14, 2008

Monday, September 15, 2008

Tuesday, September 16, 2008

Wednesday, September 17, 2008

Thursday, September 18, 2008

Friday, September 19, 2008

Saturday, September 20, 2008

Sunday, September 21, 2008

Monday, September 22, 2008

Tuesday, September 23, 2008

Wednesday, September 24, 2008

Thursday, September 25, 2008

Friday, September 26, 2008

Saturday, September 27, 2008

Sunday, September 28, 2008

Monday, September 29, 2008

Tuesday, September 30, 2008

Wednesday, October 01, 2008

Thursday, October 02, 2008

Friday, October 03, 2008

Saturday, October 04, 2008

Sunday, October 05, 2008

Monday, October 06, 2008

Tuesday, October 07, 2008

Wednesday, October 08, 2008

Thursday, October 09, 2008

Friday, October 10, 2008

Saturday, October 11, 2008

Sunday, October 12, 2008

Monday, October 13, 2008

Tuesday, October 14, 2008

Wednesday, October 15, 2008

Thursday, October 16, 2008

Friday, October 17, 2008

Saturday, October 18, 2008

Sunday, October 19, 2008

Monday, October 20, 2008

Tuesday, October 21, 2008

Wednesday, October 22, 2008

Page 34: P90x Excel Spreadsheet

Thursday, October 23, 2008

Friday, October 24, 2008

Saturday, October 25, 2008

Sunday, October 26, 2008

Monday, October 27, 2008

Tuesday, October 28, 2008

Wednesday, October 29, 2008

Thursday, October 30, 2008

Friday, October 31, 2008

Saturday, November 01, 2008

Sunday, November 02, 2008

Monday, November 03, 2008

Tuesday, November 04, 2008

Wednesday, November 05, 2008

Thursday, November 06, 2008

Friday, November 07, 2008

Saturday, November 08, 2008

Sunday, November 09, 2008

Monday, November 10, 2008

Tuesday, November 11, 2008

Wednesday, November 12, 2008

Thursday, November 13, 2008

Friday, November 14, 2008

Saturday, November 15, 2008

Sunday, November 16, 2008

Monday, November 17, 2008

Tuesday, November 18, 2008

Wednesday, November 19, 2008

Thursday, November 20, 2008

Friday, November 21, 2008

Saturday, November 22, 2008

Sunday, November 23, 2008

Monday, November 24, 2008

Tuesday, November 25, 2008

Wednesday, November 26, 2008

Thursday, November 27, 2008

Friday, November 28, 2008

Saturday, November 29, 2008

Sunday, November 30, 2008

Monday, December 01, 2008

Tuesday, December 02, 2008

Wednesday, December 03, 2008

Thursday, December 04, 2008

Friday, December 05, 2008

Saturday, December 06, 2008

Page 35: P90x Excel Spreadsheet

Sunday, December 07, 2008

Monday, December 08, 2008

Tuesday, December 09, 2008

Wednesday, December 10, 2008

Thursday, December 11, 2008

Friday, December 12, 2008

Saturday, December 13, 2008

Sunday, December 14, 2008

Monday, December 15, 2008

Tuesday, December 16, 2008

Wednesday, December 17, 2008

Thursday, December 18, 2008

Friday, December 19, 2008

Saturday, December 20, 2008

Sunday, December 21, 2008

Monday, December 22, 2008

Tuesday, December 23, 2008

Wednesday, December 24, 2008

Thursday, December 25, 2008

Friday, December 26, 2008

Saturday, December 27, 2008

Sunday, December 28, 2008

Monday, December 29, 2008

Tuesday, December 30, 2008

Wednesday, December 31, 2008

Thursday, January 01, 2009

Friday, January 02, 2009

Saturday, January 03, 2009

Sunday, January 04, 2009

Monday, January 05, 2009

Tuesday, January 06, 2009

Wednesday, January 07, 2009

Thursday, January 08, 2009

Friday, January 09, 2009

Saturday, January 10, 2009

Sunday, January 11, 2009

Monday, January 12, 2009

Tuesday, January 13, 2009

Wednesday, January 14, 2009

Thursday, January 15, 2009

Friday, January 16, 2009

Saturday, January 17, 2009

Sunday, January 18, 2009

Monday, January 19, 2009

Tuesday, January 20, 2009

Page 36: P90x Excel Spreadsheet

Wednesday, January 21, 2009

Thursday, January 22, 2009

Friday, January 23, 2009

Saturday, January 24, 2009

Sunday, January 25, 2009

Monday, January 26, 2009

Tuesday, January 27, 2009

Wednesday, January 28, 2009

Thursday, January 29, 2009

Friday, January 30, 2009

Saturday, January 31, 2009

Sunday, February 01, 2009

Monday, February 02, 2009

Tuesday, February 03, 2009

Wednesday, February 04, 2009

Thursday, February 05, 2009

Friday, February 06, 2009

Saturday, February 07, 2009

Sunday, February 08, 2009

Monday, February 09, 2009

Tuesday, February 10, 2009

Wednesday, February 11, 2009

Thursday, February 12, 2009

Friday, February 13, 2009

Saturday, February 14, 2009

Sunday, February 15, 2009

Monday, February 16, 2009

Tuesday, February 17, 2009

Wednesday, February 18, 2009

Thursday, February 19, 2009

Friday, February 20, 2009

Saturday, February 21, 2009

Sunday, February 22, 2009

Monday, February 23, 2009

Tuesday, February 24, 2009

Wednesday, February 25, 2009

Thursday, February 26, 2009

Friday, February 27, 2009

Saturday, February 28, 2009

Sunday, March 01, 2009

Monday, March 02, 2009

Tuesday, March 03, 2009

Wednesday, March 04, 2009

Thursday, March 05, 2009

Friday, March 06, 2009

Page 37: P90x Excel Spreadsheet

Saturday, March 07, 2009

Sunday, March 08, 2009

Monday, March 09, 2009

Tuesday, March 10, 2009

Wednesday, March 11, 2009

Thursday, March 12, 2009

Friday, March 13, 2009

Saturday, March 14, 2009

Sunday, March 15, 2009

Monday, March 16, 2009

Tuesday, March 17, 2009

Wednesday, March 18, 2009

Thursday, March 19, 2009

Friday, March 20, 2009

Saturday, March 21, 2009

Sunday, March 22, 2009

Monday, March 23, 2009

Tuesday, March 24, 2009

Wednesday, March 25, 2009

Thursday, March 26, 2009

Friday, March 27, 2009

Saturday, March 28, 2009

Sunday, March 29, 2009

Monday, March 30, 2009

Tuesday, March 31, 2009

Wednesday, April 01, 2009

Thursday, April 02, 2009

Friday, April 03, 2009

Saturday, April 04, 2009

Sunday, April 05, 2009

Monday, April 06, 2009

Tuesday, April 07, 2009

Wednesday, April 08, 2009

Thursday, April 09, 2009

Friday, April 10, 2009

Saturday, April 11, 2009

Sunday, April 12, 2009

Monday, April 13, 2009

Tuesday, April 14, 2009

Wednesday, April 15, 2009

Thursday, April 16, 2009

Friday, April 17, 2009

Saturday, April 18, 2009

Sunday, April 19, 2009

Monday, April 20, 2009

Page 38: P90x Excel Spreadsheet

Tuesday, April 21, 2009

Wednesday, April 22, 2009

Thursday, April 23, 2009

Friday, April 24, 2009

Saturday, April 25, 2009

Sunday, April 26, 2009

Monday, April 27, 2009

Tuesday, April 28, 2009

Wednesday, April 29, 2009

Thursday, April 30, 2009

Friday, May 01, 2009

Saturday, May 02, 2009

Sunday, May 03, 2009

Monday, May 04, 2009

Tuesday, May 05, 2009

Wednesday, May 06, 2009

Thursday, May 07, 2009

Friday, May 08, 2009

Saturday, May 09, 2009

Sunday, May 10, 2009

Monday, May 11, 2009

Tuesday, May 12, 2009

Wednesday, May 13, 2009

Thursday, May 14, 2009

Friday, May 15, 2009

Saturday, May 16, 2009

Sunday, May 17, 2009

Monday, May 18, 2009

Tuesday, May 19, 2009

Wednesday, May 20, 2009

Thursday, May 21, 2009

Friday, May 22, 2009

Saturday, May 23, 2009

Sunday, May 24, 2009

Monday, May 25, 2009

Tuesday, May 26, 2009

Wednesday, May 27, 2009

Thursday, May 28, 2009

Friday, May 29, 2009

Saturday, May 30, 2009

Sunday, May 31, 2009

Monday, June 01, 2009

Tuesday, June 02, 2009

Wednesday, June 03, 2009

Thursday, June 04, 2009

Page 39: P90x Excel Spreadsheet

Friday, June 05, 2009

Saturday, June 06, 2009

Sunday, June 07, 2009

Monday, June 08, 2009

Tuesday, June 09, 2009

Wednesday, June 10, 2009

Thursday, June 11, 2009

Friday, June 12, 2009

Saturday, June 13, 2009

Sunday, June 14, 2009

Monday, June 15, 2009

Tuesday, June 16, 2009

Wednesday, June 17, 2009

Thursday, June 18, 2009

Friday, June 19, 2009

Saturday, June 20, 2009

Sunday, June 21, 2009

Monday, June 22, 2009

Tuesday, June 23, 2009

Wednesday, June 24, 2009

Thursday, June 25, 2009

Friday, June 26, 2009

Saturday, June 27, 2009

Sunday, June 28, 2009

Monday, June 29, 2009

Tuesday, June 30, 2009

Wednesday, July 01, 2009

Thursday, July 02, 2009

Friday, July 03, 2009

Saturday, July 04, 2009

Sunday, July 05, 2009

Monday, July 06, 2009

Tuesday, July 07, 2009

Wednesday, July 08, 2009

Thursday, July 09, 2009

Friday, July 10, 2009

Saturday, July 11, 2009

Sunday, July 12, 2009

Monday, July 13, 2009

Tuesday, July 14, 2009

Wednesday, July 15, 2009

Thursday, July 16, 2009

Friday, July 17, 2009

Saturday, July 18, 2009

Sunday, July 19, 2009

Page 40: P90x Excel Spreadsheet

Monday, July 20, 2009

Tuesday, July 21, 2009

Wednesday, July 22, 2009

Thursday, July 23, 2009

Friday, July 24, 2009

Saturday, July 25, 2009

Sunday, July 26, 2009

Monday, July 27, 2009

Tuesday, July 28, 2009

Wednesday, July 29, 2009

Thursday, July 30, 2009

Friday, July 31, 2009

Saturday, August 01, 2009

Sunday, August 02, 2009

Monday, August 03, 2009

Tuesday, August 04, 2009

Wednesday, August 05, 2009

Thursday, August 06, 2009

Friday, August 07, 2009

Saturday, August 08, 2009

Sunday, August 09, 2009

Monday, August 10, 2009

Tuesday, August 11, 2009

Wednesday, August 12, 2009

Thursday, August 13, 2009

Friday, August 14, 2009

Saturday, August 15, 2009

Sunday, August 16, 2009

Monday, August 17, 2009

Tuesday, August 18, 2009

Wednesday, August 19, 2009

Thursday, August 20, 2009

Friday, August 21, 2009

Saturday, August 22, 2009

Sunday, August 23, 2009

Monday, August 24, 2009

Tuesday, August 25, 2009

Wednesday, August 26, 2009

Thursday, August 27, 2009

Friday, August 28, 2009

Saturday, August 29, 2009

Sunday, August 30, 2009

Monday, August 31, 2009

Tuesday, September 01, 2009

Wednesday, September 02, 2009

Page 41: P90x Excel Spreadsheet

Thursday, September 03, 2009

Friday, September 04, 2009

Saturday, September 05, 2009

Sunday, September 06, 2009

Monday, September 07, 2009

Tuesday, September 08, 2009

Wednesday, September 09, 2009

Thursday, September 10, 2009

Friday, September 11, 2009

Saturday, September 12, 2009

Sunday, September 13, 2009

Monday, September 14, 2009

Tuesday, September 15, 2009

Wednesday, September 16, 2009

Thursday, September 17, 2009

Friday, September 18, 2009

Saturday, September 19, 2009

Sunday, September 20, 2009

Monday, September 21, 2009

Tuesday, September 22, 2009

Wednesday, September 23, 2009

Thursday, September 24, 2009

Friday, September 25, 2009

Saturday, September 26, 2009

Sunday, September 27, 2009

Monday, September 28, 2009

Tuesday, September 29, 2009

Wednesday, September 30, 2009

Thursday, October 01, 2009

Friday, October 02, 2009

Saturday, October 03, 2009

Sunday, October 04, 2009

Monday, October 05, 2009

Tuesday, October 06, 2009

Wednesday, October 07, 2009

Thursday, October 08, 2009

Friday, October 09, 2009

Saturday, October 10, 2009

Sunday, October 11, 2009

Monday, October 12, 2009

Tuesday, October 13, 2009

Wednesday, October 14, 2009

Thursday, October 15, 2009

Friday, October 16, 2009

Saturday, October 17, 2009

Page 42: P90x Excel Spreadsheet

Sunday, October 18, 2009

Monday, October 19, 2009

Tuesday, October 20, 2009

Wednesday, October 21, 2009

Thursday, October 22, 2009

Friday, October 23, 2009

Saturday, October 24, 2009

Sunday, October 25, 2009

Monday, October 26, 2009

Tuesday, October 27, 2009

Wednesday, October 28, 2009

Thursday, October 29, 2009

Friday, October 30, 2009

Saturday, October 31, 2009

Sunday, November 01, 2009

Monday, November 02, 2009

Tuesday, November 03, 2009

Wednesday, November 04, 2009

Thursday, November 05, 2009

Friday, November 06, 2009

Saturday, November 07, 2009

Sunday, November 08, 2009

Monday, November 09, 2009

Tuesday, November 10, 2009

Wednesday, November 11, 2009

Thursday, November 12, 2009

Friday, November 13, 2009

Saturday, November 14, 2009

Sunday, November 15, 2009

Monday, November 16, 2009

Tuesday, November 17, 2009

Wednesday, November 18, 2009

Thursday, November 19, 2009

Friday, November 20, 2009

Saturday, November 21, 2009

Sunday, November 22, 2009

Monday, November 23, 2009

Tuesday, November 24, 2009

Wednesday, November 25, 2009

Thursday, November 26, 2009

Friday, November 27, 2009

Saturday, November 28, 2009

Sunday, November 29, 2009

Monday, November 30, 2009

Tuesday, December 01, 2009

Page 43: P90x Excel Spreadsheet

Wednesday, December 02, 2009

Thursday, December 03, 2009

Friday, December 04, 2009

Saturday, December 05, 2009

Sunday, December 06, 2009

Monday, December 07, 2009

Tuesday, December 08, 2009

Wednesday, December 09, 2009

Thursday, December 10, 2009

Friday, December 11, 2009

Saturday, December 12, 2009

Sunday, December 13, 2009

Monday, December 14, 2009

Tuesday, December 15, 2009

Wednesday, December 16, 2009

Thursday, December 17, 2009

Friday, December 18, 2009

Saturday, December 19, 2009

Sunday, December 20, 2009

Monday, December 21, 2009

Tuesday, December 22, 2009

Wednesday, December 23, 2009

Thursday, December 24, 2009

Friday, December 25, 2009

Saturday, December 26, 2009

Sunday, December 27, 2009

Monday, December 28, 2009

Tuesday, December 29, 2009

Wednesday, December 30, 2009

Thursday, December 31, 2009

Friday, January 01, 2010

Saturday, January 02, 2010

Sunday, January 03, 2010

Monday, January 04, 2010

Tuesday, January 05, 2010

Wednesday, January 06, 2010

Thursday, January 07, 2010

Friday, January 08, 2010

Saturday, January 09, 2010

Sunday, January 10, 2010

Monday, January 11, 2010

Tuesday, January 12, 2010

Wednesday, January 13, 2010

Thursday, January 14, 2010

Friday, January 15, 2010

Page 44: P90x Excel Spreadsheet

Saturday, January 16, 2010

Sunday, January 17, 2010

Monday, January 18, 2010

Tuesday, January 19, 2010

Wednesday, January 20, 2010

Thursday, January 21, 2010

Friday, January 22, 2010

Saturday, January 23, 2010

Sunday, January 24, 2010

Monday, January 25, 2010

Tuesday, January 26, 2010

Wednesday, January 27, 2010

Thursday, January 28, 2010

Friday, January 29, 2010

Saturday, January 30, 2010

Sunday, January 31, 2010

Monday, February 01, 2010

Tuesday, February 02, 2010

Wednesday, February 03, 2010

Thursday, February 04, 2010

Friday, February 05, 2010

Saturday, February 06, 2010

Sunday, February 07, 2010

Monday, February 08, 2010

Tuesday, February 09, 2010

Wednesday, February 10, 2010

Thursday, February 11, 2010

Friday, February 12, 2010

Saturday, February 13, 2010

Sunday, February 14, 2010

Monday, February 15, 2010

Tuesday, February 16, 2010

Wednesday, February 17, 2010

Thursday, February 18, 2010

Friday, February 19, 2010

Saturday, February 20, 2010

Sunday, February 21, 2010

Monday, February 22, 2010

Tuesday, February 23, 2010

Wednesday, February 24, 2010

Thursday, February 25, 2010

Friday, February 26, 2010

Saturday, February 27, 2010

Sunday, February 28, 2010

Monday, March 01, 2010

Page 45: P90x Excel Spreadsheet

Tuesday, March 02, 2010

Wednesday, March 03, 2010

Thursday, March 04, 2010

Friday, March 05, 2010

Saturday, March 06, 2010

Sunday, March 07, 2010

Monday, March 08, 2010

Tuesday, March 09, 2010

Wednesday, March 10, 2010

Thursday, March 11, 2010

Friday, March 12, 2010

Saturday, March 13, 2010

Sunday, March 14, 2010

Monday, March 15, 2010

Tuesday, March 16, 2010

Wednesday, March 17, 2010

Thursday, March 18, 2010

Friday, March 19, 2010

Saturday, March 20, 2010

Sunday, March 21, 2010

Monday, March 22, 2010

Tuesday, March 23, 2010

Wednesday, March 24, 2010

Thursday, March 25, 2010

Friday, March 26, 2010

Saturday, March 27, 2010

Sunday, March 28, 2010

Monday, March 29, 2010

Tuesday, March 30, 2010

Wednesday, March 31, 2010

Thursday, April 01, 2010

Friday, April 02, 2010

Saturday, April 03, 2010

Sunday, April 04, 2010

Monday, April 05, 2010

Tuesday, April 06, 2010

Wednesday, April 07, 2010

Thursday, April 08, 2010

Friday, April 09, 2010

Saturday, April 10, 2010

Sunday, April 11, 2010

Monday, April 12, 2010

Tuesday, April 13, 2010

Wednesday, April 14, 2010

Thursday, April 15, 2010

Page 46: P90x Excel Spreadsheet

Friday, April 16, 2010

Saturday, April 17, 2010

Sunday, April 18, 2010

Monday, April 19, 2010

Tuesday, April 20, 2010

Wednesday, April 21, 2010

Thursday, April 22, 2010

Friday, April 23, 2010

Saturday, April 24, 2010

Sunday, April 25, 2010

Monday, April 26, 2010

Tuesday, April 27, 2010

Wednesday, April 28, 2010

Thursday, April 29, 2010

Friday, April 30, 2010

Saturday, May 01, 2010

Sunday, May 02, 2010

Monday, May 03, 2010

Tuesday, May 04, 2010

Wednesday, May 05, 2010

Thursday, May 06, 2010

Friday, May 07, 2010

Saturday, May 08, 2010

Sunday, May 09, 2010

Monday, May 10, 2010

Tuesday, May 11, 2010

Wednesday, May 12, 2010

Thursday, May 13, 2010

Friday, May 14, 2010

Saturday, May 15, 2010

Sunday, May 16, 2010

Monday, May 17, 2010

Tuesday, May 18, 2010

Wednesday, May 19, 2010

Thursday, May 20, 2010

Friday, May 21, 2010

Saturday, May 22, 2010

Sunday, May 23, 2010

Monday, May 24, 2010

Tuesday, May 25, 2010

Wednesday, May 26, 2010

Thursday, May 27, 2010

Friday, May 28, 2010

Saturday, May 29, 2010

Sunday, May 30, 2010

Page 47: P90x Excel Spreadsheet

Monday, May 31, 2010

Tuesday, June 01, 2010

Wednesday, June 02, 2010

Thursday, June 03, 2010

Friday, June 04, 2010

Saturday, June 05, 2010

Sunday, June 06, 2010

Monday, June 07, 2010

Tuesday, June 08, 2010

Wednesday, June 09, 2010

Thursday, June 10, 2010

Friday, June 11, 2010

Saturday, June 12, 2010

Sunday, June 13, 2010

Monday, June 14, 2010

Tuesday, June 15, 2010

Wednesday, June 16, 2010

Thursday, June 17, 2010

Friday, June 18, 2010

Saturday, June 19, 2010

Sunday, June 20, 2010

Monday, June 21, 2010

Tuesday, June 22, 2010

Wednesday, June 23, 2010

Thursday, June 24, 2010

Friday, June 25, 2010

Saturday, June 26, 2010

Sunday, June 27, 2010

Monday, June 28, 2010

Tuesday, June 29, 2010

Wednesday, June 30, 2010

Thursday, July 01, 2010

Friday, July 02, 2010

Saturday, July 03, 2010

Sunday, July 04, 2010

Monday, July 05, 2010

Tuesday, July 06, 2010

Wednesday, July 07, 2010

Thursday, July 08, 2010

Friday, July 09, 2010

Saturday, July 10, 2010

Sunday, July 11, 2010

Monday, July 12, 2010

Tuesday, July 13, 2010

Wednesday, July 14, 2010

Page 48: P90x Excel Spreadsheet

Thursday, July 15, 2010

Friday, July 16, 2010

Saturday, July 17, 2010

Sunday, July 18, 2010

Monday, July 19, 2010

Tuesday, July 20, 2010

Wednesday, July 21, 2010

Thursday, July 22, 2010

Friday, July 23, 2010

Saturday, July 24, 2010

Sunday, July 25, 2010

Monday, July 26, 2010

Tuesday, July 27, 2010

Wednesday, July 28, 2010

Thursday, July 29, 2010

Friday, July 30, 2010

Saturday, July 31, 2010

Sunday, August 01, 2010

Monday, August 02, 2010

Tuesday, August 03, 2010

Wednesday, August 04, 2010

Thursday, August 05, 2010

Page 49: P90x Excel Spreadsheet

Workout Schedule & PerformanceSheet is PROTECTED for safety but no password is required for unprotecting

Water Content

(%)

Bone Density

(%)

Max Heart Rate

Average Heart Rate

Exercise Time (min)

Time in Zone (min)

Time in Zone

(%)

Page 50: P90x Excel Spreadsheet
Page 51: P90x Excel Spreadsheet
Page 52: P90x Excel Spreadsheet
Page 53: P90x Excel Spreadsheet

Workout (Lean)

Core SynergisticsCardio XShoulders & Arms, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchCore SynergisticsCardio XShoulders & Arms, Ab RipperYoga XLegs & Back, Ab RipperKenpo X PHASE 1Rest or X StretchCore SynergisticsCardio XShoulders & Arms, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchYoga XCore SynergisticsKenpo XX StrechCardio XYoga X

Unprotect the sheet before using the

"Reschedule" Feature

Reschedule SelectedWorkout

Undo

Reschedule

Page 54: P90x Excel Spreadsheet

Rest or X StretchCore SynergisticsCardio XChest, Shoulders, Triceps, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchCore SynergisticsCardio XChest, Shoulders, Triceps, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X Stretch PHASE 2Core SynergisticsCardio XChest, Shoulders, Triceps, Ab RipperYoga XLegs & Back, Ab RipperKenpo XRest or X StretchYoga XCore SynergisticsKenpo XX StrechCardio XYoga XRest or X StretchChest & Back, Ab RipperCardio XShoulders & Arms, Ab RipperYoga XCore SynergisticsKenpo XRest or X StretchChest, Shoulders Triceps, Ab RipperCardio XBack & Biceps, Ab RipperYoga XCore SynergisticsKenpo XRest or X Stretch PHASE 3Chest & Back, Ab RipperCardio X

Undo

Reschedule

Undo

Reschedule

Page 55: P90x Excel Spreadsheet

Shoulders & Arms, Ab RipperYoga XCore SynergisticsKenpo XRest or X StretchChest, Shoulders Triceps, Ab RipperCardio XBack & Biceps, Ab RipperYoga XCore SynergisticsKenpo XRest or X StretchYoga XCore SynergisticsKenpo XX StrechCardio XYoga XRest or X Stretch

Undo

Reschedule

Page 56: P90x Excel Spreadsheet
Page 57: P90x Excel Spreadsheet

Chest & BackWEEK 1 2 3 9 11DATE Not Done in LEAN Not Done in LEAN Not Done in LEAN Mon, Feb 25, '08 Mon, Mar 10, '08

01 Standard Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

02 Wide Front Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

NOTES

03 Military Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

04 Reverse Grip Chin-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

NOTES

05 Wide Fly Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

06 Closed Grip Overhand Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

NOTES

07 Decline Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

08 Heavy Pants R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

09 Diamond Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

10 Lawnmovers R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

11 Dive-Bomber Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0 N2 K2 0

NOTES

12 Back Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

CHEST & BACK

Page 58: P90x Excel Spreadsheet

Plyometrics

Week 1 Week 2Not Done in LEAN Not Done in LEAN

COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6Not Done in LEAN Not Done in LEAN

COMPLETED? NOT YET NOT YET

NOTES

Week 9 Week 10Not Done in LEAN Not Done in LEAN

COMPLETED? NOT YET NOT YET

NOTES

Page 59: P90x Excel Spreadsheet

Plyometrics

Week 3Not Done in LEAN

NOT YET

Week 7Not Done in LEAN

NOT YET

Week 11 Week 12Not Done in LEAN Not Done in LEAN

NOT YET NOT YET

Page 60: P90x Excel Spreadsheet

Cardio X

Week 1 Week 2Tuesday, January 01, 2008 Tuesday, January 08, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6Tuesday, January 29, 2008 Tuesday, February 05, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 9 Week 10Tuesday, February 26, 2008 Tuesday, March 04, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 13Friday, March 28, 2008

COMPLETED? NOT YET

NOTES

Page 61: P90x Excel Spreadsheet

Cardio X

Week 3 Week 4Tuesday, January 15, 2008 Friday, January 25, 2008

NOT YET NOT YET

Week 7 Week 8Tuesday, February 12, 2008 Friday, February 22, 2008

NOT YET NOT YET

Week 11 Week 12Tuesday, March 11, 2008 Tuesday, March 18, 2008

NOT YET NOT YET

Page 62: P90x Excel Spreadsheet

Shoulders & ArmsWEEK 1 2 3 9 11DATE Wed, Jan 02, '08 Wed, Jan 09, '08 Wed, Jan 16, '08 Wed, Feb 27, '08 Wed, Mar 12, '08

01 Alternating Shoulder Presses R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

02 In & Out Bicep Curls R1 1 W 10 1 R1 2 W 10 2 R1 3 W 10 3 R1 4 W 10 4 R1 5 W 10 5

R2 1 W 10 0 R2 2 W 10 0 R2 3 W 10 0 R2 4 W 10 0 R2 5 W 10 0

NOTES

03 Two-Arm Tricep Kickbacks R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

04 Deep Swimmer's Presses R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

05 Full Supination Concentration Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

06 Chair Dips R1 ###R1 ###R1 ###R1 ###R1 ###

R2 0 R2 0 R2 0 R2 0 R2 0

NOTES

07 Upright Rows R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

08 Static Arm Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

09 Flip-Grip Twist Tricep Kickbacks R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

10 Seated Two-Angle Shoulder Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

11 Crouching Cohen Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

12 Lying-Down Tricep Extensions R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

BONUS ROUND13 In & Out Strait Arm Shoulder Flys R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

14 Congdon Curls R1 W 0 R1 W 0 R1 W 0 R1 W 0 R1 W 0

R2 W 0 R2 W 0 R2 W 0 R2 W 0 R2 W 0

NOTES

15 Side Tri-Rises LA RA 0 LA RA 0 LA RA 0 LA RA 0 LA RA 0

LA RA 0 LA RA 0 LA RA 0 LA RA 0 LA RA 0

NOTES

SHOULDERS & ARMS

Page 63: P90x Excel Spreadsheet

Yoga X

Week 1 Week 2Thursday, January 03, 2008 Thursday, January 10, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6Thursday, January 31, 2008 Thursday, February 07, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 9 Week 10Thursday, February 28, 2008 Thursday, March 06, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 13 Week 13Monday, March 24, 2008 Saturday, March 29, 2008

COMPLETED? NOT YET NOT YET

NOTES

Page 64: P90x Excel Spreadsheet

Yoga X

Week 3 Week 4Thursday, January 17, 2008 Monday, January 21, 2008

NOT YET NOT YET

Week 7 Week 8Thursday, February 14, 2008 Monday, February 18, 2008

NOT YET NOT YET

Week 11 Week 12Thursday, March 13, 2008 Thursday, March 20, 2008

NOT YET NOT YET

Page 65: P90x Excel Spreadsheet

Week 4Saturday, January 26, 2008

NOT YET

Week 8Saturday, February 23, 2008

NOT YET

Page 66: P90x Excel Spreadsheet

Kenpo X

Week 1 Week 2Saturday, January 05, 2008 Saturday, January 12, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 5 Week 6Saturday, February 02, 2008 Saturday, February 09, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 9 Week 10Saturday, March 01, 2008 Saturday, March 08, 2008

COMPLETED? NOT YET NOT YET

NOTES

Week 13Wednesday, March 26, 2008

COMPLETED? NOT YET

NOTES

Page 67: P90x Excel Spreadsheet

Kenpo X

Week 3 Week 4Saturday, January 19, 2008 Wednesday, January 23, 2008

NOT YET NOT YET

Week 7 Week 8Saturday, February 16, 2008 Wednesday, February 20, 2008

NOT YET NOT YET

Week 11 Week 12Saturday, March 15, 2008 Saturday, March 22, 2008

NOT YET NOT YET

Page 68: P90x Excel Spreadsheet

Legs & BackWEEK 1 2 3 5 6 7DATE Fri, Jan 04, '08 Fri, Jan 11, '08 Fri, Jan 18, '08 Fri, Feb 01, '08 Fri, Feb 08, '08 Fri, Feb 15, '08

01 Balance Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

02 Calf Raise Squat R W 0 R W 0 R W 0 R W 0 R W 0 R

NOTES

03 Reverse Grip Chin-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

04 Super Skater RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

05 Wall Squat (sec) R 0 R 0 R 0 R 0 R 0 R

NOTES

06 Wide Front Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

07 Step Back Lunge RL W 0 RL W 0 RL W 0 RL W 0 RL W 0 RL

LL W 0 LL W 0 LL W 0 LL W 0 LL W 0 LL

NOTES

08 Alternating Side Lunge R W 0 R W 0 R W 0 R W 0 R W 0 R

NOTES

09 Closed Grip Overhand Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

10 Single Leg Wall Squat (sec) R 0 R 0 R 0 R 0 R 0 R

NOTES

11 Deadlift Squat LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL RL 0 LL

NOTES

12 Switch Grip Pull-Ups NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1

NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2

NOTES

13 Three-Way Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

14 Sneaky Lunge R 0 R 0 R 0 R 0 R 0 R

NOTES

15 Chair Salutations (sec) R1 ### R1 ### R1 ### R1 ### R1 ### R1

R2 0 R2 0 R2 0 R2 0 R2 0 R2

NOTES

16 Toe-Roll Iso Lunge RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

17 Groucho Walk R 0 R 0 R 0 R 0 R 0 R

NOTES

18 Calf Raises R W 0 R W 0 R W 0 R W 0 R W 0 R

NOTES

19 80/20 Cyber-Speed Squat RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0 RL

NOTES

LEGS & BACK

Page 69: P90x Excel Spreadsheet

Legs & Back7 9 10 11 12

Fri, Feb 15, '08 Not Done in LEAN Not Done in LEAN Not Done in LEAN Not Done in LEAN

LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0

W 0 R W 0 R W 0 R W 0 R W 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0

0 R 0 R 0 R 0 R 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

W 0 RL W 0 RL W 0 RL W 0 RL W 0

W 0 LL W 0 LL W 0 LL W 0 LL W 0

W 0 R W 0 R W 0 R W 0 R W 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

0 R 0 R 0 R 0 R 0

RL 0 LL RL 0 LL RL 0 LL RL 0 LL RL 0

C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0 NC1 C1 0

C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0 NC2 C2 0

LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0

0 R 0 R 0 R 0 R 0

### R1 ### R1 ### R1 ### R1 ###

0 R2 0 R2 0 R2 0 R2 0

LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0

0 R 0 R 0 R 0 R 0

W 0 R W 0 R W 0 R W 0 R W 0

LL 0 RL LL 0 RL LL 0 RL LL 0 RL LL 0

LEGS & BACK

Page 70: P90x Excel Spreadsheet

Lean

Core Synergistics (CLASSIC)WEEK 4 4 8 8 13 13DATE Not Done in LEAN Not Done in LEAN Not Done in LEAN Not Done in LEAN Not Done in LEAN Not Done in LEAN

01 Stack Foot/Stagger Hands Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

02 Banana Rolls R 0 R 0 R 0 R 0 R 0 R 0

NOTES

03 Leaning Crescent Lunges R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

04 Squat Run R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

05 Sphinx Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

06 Bow To Boat R 0 R 0 R 0 R 0 R 0 R 0

NOTES

07 Low Lateral Skaters R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

08 Lunge & Reach R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

09 Prison Cell Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

10 Side Hip Raise RL LL 0 RL LL 0 R W 0 R W 0 R W 0 R W 0

NOTES

11 Squat X-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Plank To Chaturanga Run P C 0 P C 0 P C 0 P C 0 P C 0 P C 0

NOTES

13 Walking Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

14 Superman Banana R 0 R 0 R 0 R 0 R 0 R 0

NOTES

15 Lunge-Kickback-Curl-Press R W 0 R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

16 Towel Hopping R 0 R 0 R 0 R 0 R 0 R 0

NOTES

17 Reach High & Under Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

18 Steam Engine R 0 R 0 R 0 R 0 R 0 R 0

NOTES

19 Dreya Roll R 0 R 0 R 0 R 0 R 0 R 0

NOTES

BONUS ROUND20 Plank To Chaturanga Iso R 0 R 0 R 0 R 0 R 0 R 0

NOTES

21 The Halfback R 0 R 0 R 0 R 0 R 0 R 0

NOTES

22 Table Dip Leg Raise R 0 R 0 R 0 R 0 R 0 R 0

NOTES

CORE SYNERGISTICS

Page 71: P90x Excel Spreadsheet

Core Synergistics (LEAN)WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13DATE Mon, Dec 31, '07 Mon, Jan 07, '08 Mon, Jan 14, '08 Tue, Jan 22, '08 Mon, Jan 28, '08 Mon, Feb 04, '08 Mon, Feb 11, '08 Tue, Feb 19, '08 Fri, Feb 29, '08 Fri, Mar 07, '08 Fri, Mar 14, '08 Fri, Mar 21, '08 Tue, Mar 25, '08

01 Stack Foot/Stagger Hands Push-Ups 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

NOTES

02 Banana Rolls 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

NOTES

03 Leaning Crescent Lunges 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

NOTES

04 Squat Run 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

NOTES

05 Sphinx Push-Ups 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

NOTES

06 Bow To Boat 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

NOTES

07 Low Lateral Skaters 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

NOTES

08 Lunge & Reach 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

NOTES

09 Prison Cell Push-Ups 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

NOTES

10 Side Hip Raise 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

NOTES

11 Squat X-Press 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

NOTES

12 Plank To Chaturanga Run 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

NOTES

13 Walking Push-Ups 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

NOTES

14 Superman Banana 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

NOTES

15 Lunge-Kickback-Curl-Press 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

NOTES

16 Towel Hopping 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

NOTES

17 Reach High & Under Push-Ups 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

NOTES

18 Steam Engine 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

NOTES

19 Dreya Roll 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

NOTES

BONUS ROUND20 Plank To Chaturanga Iso 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

NOTES

21 The Halfback 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

NOTES

22 Table Dip Leg Raise 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

NOTES

CORE SYNERGISTICS

Page 72: P90x Excel Spreadsheet

Chest, Shoulders, & TricepsWEEK 5 6 7 10 12DATE Mon, Jan 28, '08 Mon, Feb 04, '08 Mon, Feb 11, '08 Mon, Mar 03, '08 Mon, Mar 17, '08

01 Slow-Motion 3-in-1 Push-Ups Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg Bon 0 Reg: Regular form. Bon: Bonus

NOTES

02 In & Out Shoulder Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

03 Chairs Dips R 0 R 0 R 0 R 0 R 0

NOTES

04 Plange Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

05 Pike Presses R 0 R 0 R 0 R 0 R 0

NOTES

06 Side Tri-Rises RA LA 0 RA LA 0 RA LA 0 RA LA 0 RA LA 0

NOTES

07 Floor Flys R 0 R 0 R 0 R 0 R 0

NOTES

08 Scarecrows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

09 Overhead Tricep Extensions R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

10 Two-Twitch Speed Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

11 Y-Presses R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Lying Tricep Extensions R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

13 Side-To-Side Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

14 Pour Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

15 Side-Leaning Tricep Extensions RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

16 One-Arm Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

17 Weighted Circles R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

18 Throw the Bomb RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

19 Clap or Plyo Push-Ups N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0 N1 K1 0

NOTES

20 Slo-Mo Throws R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

21 Front-To Back Tricep Extensions RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

22 One-Arm Balance Push-Ups R 0 R 0 R 0 R 0 R 0

NOTES

23 Fly-Row Presses R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

24 Dumbbell Cross-Body Blows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

CHEST, SHOULDERS, & TRICEPS

Page 73: P90x Excel Spreadsheet

Back & BicepsWEEK 5 6 7 10 12DATE Not Done in LEAN Not Done in LEAN Not Done in LEAN Wed, Mar 05, '08 Wed, Mar 19, '08

01 Wide Front Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

02 Lawnmowers RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

03 Twenty-Ones R 0 R 0 R 0 R 0 R 0

NOTES

04 One-Arm Cross-Body Curls RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

05 Switch Grip Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

06 Elbows-Out Lawnmowers RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

07 Standing Bicep Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

08 One-Arm Concentration Curls RA W 0 RA W 0 RA W 0 RA W 0 RA W 0

LA W 0 LA W 0 LA W 0 LA W 0 LA W 0

NOTES

09 Corn Cob Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

10 Reverse Grip Bent-Over Rows R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

11 Open Arm Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

12 Static Arm Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

13 Towel Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

14 Congdon Locomotives R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

15 Crouching Cohen Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

16 One-Arm Corkscrew Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

17 Chin-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

18 Seated Bent-Over Back Flys R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

19 Curl-Up/Hammer Downs R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

20 Hammer Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

21 Max Rep Pull-Ups NC C 0 NC C 0 NC C 0 NC C 0 NC C 0

NOTES

22 Superman R 0 R 0 R 0 R 0 R 0

NOTES

23 In-Out Hammer Curls R W 0 R W 0 R W 0 R W 0 R W 0

NOTES

24 Strip-Set Curls R1 W1 0 R1 W1 0 R1 W1 0 R1 W1 0 R1 W1 0

R2 W2 R2 W2 R2 W2 R2 W2 R2 W2

R3 W3 R3 W3 R3 W3 R3 W3 R3 W3

R4 W4 R4 W4 R4 W4 R4 W4 R4 W4

NOTES

BACK & BICEPS

Page 74: P90x Excel Spreadsheet

Ab Ripper XWEEK 1 2 3

DAY 1 3 5 1 3 5 1 3 5DATE Not Done in LEAN Wed, Jan 02, 08 Fri, Jan 04, 08 Not Done in LEAN Wed, Jan 09, 08 Fri, Jan 11, 08 Not Done in LEAN Wed, Jan 16, 08 Fri, Jan 18, 08

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

WEEK 5 6 7DAY 1 3 5 1 3 5 1 3 5

DATE Not Done in LEAN Wed, Jan 30, 08 Fri, Feb 01, 08 Not Done in LEAN Wed, Feb 06, 08 Fri, Feb 08, 08 Not Done in LEAN Wed, Feb 13, 08 Fri, Feb 15, 08In & 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

WEEK 9 10 11 12DAY 1 3 5 1 3 5 1 3 5 1 3 5

DATE Not Done in LEAN Wed, Feb 27, 08 Fri, Feb 29, 08 Not Done in LEAN Wed, Mar 05, 08 Fri, Mar 07, 08 Not Done in LEAN Wed, Mar 12, 08 Fri, Mar 14, 08 Not Done in LEAN Wed, Mar 19, 08 Fri, Mar 21, 08In & 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 0 0 0

Ab Ripper X

Page 75: P90x Excel Spreadsheet

WEEK 1 2 3 4

CHEST & BACK01 Standard Push-Ups 0 0 002 Wide Front Pull-Ups 0 0 003 Military Push-Ups 0 0 004 Reverse Grip Chin-Ups 0 0 005 Wide Fly Push-Ups 0 0 006 Closed Grip Overhand Pull-Ups 0 0 007 Decline Push-Ups 0 0 008 Heavy Pants 0 0 009 Diamond Push-Ups 0 0 010 Lawnmovers 0 0 011 Dive-Bomber Push-Ups 0 0 012 Back Flys 0 0 0

SHOULDERS & ARMS01 Alternating Shoulder Presses 0 0 002 In & Out Bicep Curls 1 2 303 Two-Arm Tricep Kickbacks 0 0 004 Deep Swimmer's Presses 0 0 005 Full Supination Concentration Curls 0 0 006 Chair Dips 0 0 007 Upright Rows 0 0 008 Static Arm Curls 0 0 009 Flip-Grip Twist Tricep Kickbacks 0 0 010 Seated Two-Angle Shoulder Flys 0 0 011 Crouching Cohen Curls 0 0 012 Lying-Down Tricep Extensions 0 0 013 In & Out Strait Arm Shoulder Flys 0 0 014 Congdon Curls 0 0 015 Side Tri-Rises 0 0 0

LEGS & BACK01 Balance Lunge 0 0 002 Calf Raise Squat 0 0 003 Reverse Grip Chin-Ups 0 0 004 Super Skater 0 0 005 Wall Squat (sec) 0 0 006 Wide Front Pull-Ups 0 0 007 Step Back Lunge 0 0 008 Alternating Side Lunge 0 0 009 Closed Grip Overhand Pull-Ups 0 0 010 Single Leg Wall Squat (sec) 0 0 0

Page 76: P90x Excel Spreadsheet

11 Deadlift Squat 0 0 012 Switch Grip Pull-Ups 0 0 013 Three-Way Lunge 0 0 014 Sneaky Lunge 0 0 015 Chair Salutations (sec) #DIV/0! #DIV/0! #DIV/0!16 Toe-Roll Iso Lunge 0 0 017 Groucho Walk 0 0 018 Calf Raises 0 0 019 80/20 Cyber-Speed Squat 0 0 0

CORE SYNERGISTICS WK 4 DAY 201 Stack Foot/Stagger Hands Push-Ups 002 Banana Rolls 003 Leaning Crescent Lunges 004 Squat Run 005 Sphinx Push-Ups 006 Bow To Boat 007 Low Lateral Skaters 008 Lunge & Reach 009 Prison Cell Push-Ups 010 Side Hip Raise 011 Squat X-Press 012 Plank To Chaturanga Run 013 Walking Push-Ups 014 Superman Banana 015 Lunge-Kickback-Curl-Press 016 Towel Hopping 017 Reach High & Under Push-Ups 018 Steam Engine 019 Dreya Roll 020 Plank To Chaturanga Iso 021 The Halfback 022 Table Dip Leg Raise 0

CORE SYNERGISTICS (LEAN)01 Stack Foot/Stagger Hands Push-Ups 0 0 0 002 Banana Rolls 0 0 0 003 Leaning Crescent Lunges 0 0 0 004 Squat Run 0 0 0 005 Sphinx Push-Ups 0 0 0 006 Bow To Boat 0 0 0 007 Low Lateral Skaters 0 0 0 008 Lunge & Reach 0 0 0 009 Prison Cell Push-Ups 0 0 0 010 Side Hip Raise 0 0 0 011 Squat X-Press 0 0 0 012 Plank To Chaturanga Run 0 0 0 013 Walking Push-Ups 0 0 0 014 Superman Banana 0 0 0 0

Page 77: P90x Excel Spreadsheet

15 Lunge-Kickback-Curl-Press 0 0 0 016 Towel Hopping 0 0 0 017 Reach High & Under Push-Ups 0 0 0 018 Steam Engine 0 0 0 019 Dreya Roll 0 0 0 020 Plank To Chaturanga Iso 0 0 0 021 The Halfback 0 0 0 022 Table Dip Leg Raise 0 0 0 0

CHEST, SHOULDERS, & TRICEPS01 Slow-Motion 3-in-1 Push-Ups02 In & Out Shoulder Flys03 Chairs Dips04 Plange Push-Ups05 Pike Presses06 Side Tri-Rises07 Floor Flys08 Scarecrows09 Overhead Tricep Extensions10 Two-Twitch Speed Push-Ups11 Y-Presses12 Lying Tricep Extensions13 Side-To-Side Push-Ups14 Pour Flys15 Side-Leaning Tricep Extensions16 One-Arm Push-Ups17 Weighted Circles18 Throw the Bomb19 Clap or Plyo Push-Ups20 Slo-Mo Throws21 Front-To Back Tricep Extensions22 One-Arm Balance Push-Ups23 Fly-Row Presses24 Dumbbell Cross-Body Blows

BACK & BICEPS01 Wide Front Pull-Ups02 Lawnmowers03 Twenty-Ones04 One-Arm Cross-Body Curls05 Switch Grip Pull-Ups06 Elbows-Out Lawnmowers07 Standing Bicep Curls08 One-Arm Concentration Curls09 Corn Cob Pull-Ups10 Reverse Grip Bent-Over Rows11 Open Arm Curls12 Static Arm Curls13 Towel Pull-Ups

Page 78: P90x Excel Spreadsheet

14 Congdon Locomotives15 Crouching Cohen Curls16 One-Arm Corkscrew Curls17 Chin-Ups18 Seated Bent-Over Back Flys19 Curl-Up/Hammer Downs20 Hammer Curls21 Max Rep Pull-Ups22 Superman23 In-Out Hammer Curls24 Strip-Set Curls

Page 79: P90x Excel Spreadsheet

5 6 7 8 9 10 11

0 00 00 00 00 00 00 00 00 00 00 00 0

0 04 50 00 00 0

#DIV/0! #DIV/0!0 00 00 00 00 00 00 00 00 0

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

Page 80: P90x Excel Spreadsheet

0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

#DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0

WK 4 DAY 5 WK 8 DAY 2 WK 8 DAY 50 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 00 0 0

0 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 0

Page 81: P90x Excel Spreadsheet

0 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 0

0 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 0

0 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 0

Page 82: P90x Excel Spreadsheet

0 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 00 0 0 0

Page 83: P90x Excel Spreadsheet

12 13 13

111111111111

111111111111111

0 10 10 10 10 10 10 10 10 10 1

Page 84: P90x Excel Spreadsheet

0 10 10 10 1

#DIV/0! 10 10 10 10 1

0 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 1

0 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 1

Page 85: P90x Excel Spreadsheet

0 0 10 0 10 0 10 0 10 0 10 0 10 0 10 0 1

0 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 1

0 10 10 10 10 10 10 10 10 10 10 10 10 1

Page 86: P90x Excel Spreadsheet

0 10 10 10 10 10 10 10 10 10 10 1

Page 87: P90x Excel Spreadsheet

1 2 3 9 110

1

1

Chest & Back

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 88: P90x Excel Spreadsheet

1 2 3 9 110

1

1

Chest & Back

WEEK ->

Reps

(or

reps

x w

eig

ht)

Show/Hide 01

Show/Hide 02

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Page 89: P90x Excel Spreadsheet

1 2 3 9 110

1

2

3

4

5

6

Shoulders & Arms

WEEK ->

Re

ps

(or

rep

s x w

eig

ht)

Page 90: P90x Excel Spreadsheet

1 2 3 9 110

1

2

3

4

5

6

Shoulders & Arms

WEEK ->

Re

ps

(or

rep

s x w

eig

ht)

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Show/Hide 02

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Page 91: P90x Excel Spreadsheet

1 2 3 5 6 7 9 10 11 120

1

1

Legs & Back

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 92: P90x Excel Spreadsheet

1 2 3 5 6 7 9 10 11 120

1

1

Legs & Back

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 93: P90x Excel Spreadsheet

1 2 3 5 6 7 9 10 11 120

1

1

Legs & Back

WEEK ->

Reps

(or

reps

x w

eig

ht)

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Page 94: P90x Excel Spreadsheet

1 2 3 5 6 7 9 10 11 120

1

1

Legs & Back

WEEK ->

Reps

(or

reps

x w

eig

ht)

Show/Hide 15

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Page 95: P90x Excel Spreadsheet

4 4 8 8 13 130

1

1

Core Synergistics

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 96: P90x Excel Spreadsheet

4 4 8 8 13 130

1

1

Core Synergistics

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 97: P90x Excel Spreadsheet

4 4 8 8 13 130

1

1

Core Synergistics

WEEK ->

Reps

(or

reps

x w

eig

ht)

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Page 98: P90x Excel Spreadsheet

4 4 8 8 13 130

1

1

Core Synergistics

WEEK ->R

eps

(or

reps

x w

eig

ht)

Show/Hide 18

Show/Hide 19

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Show/Hide 22

Page 99: P90x Excel Spreadsheet

1 2 3 4 5 6 7 8 9 10 11 12 130

1

1

Core Synergistics (LEAN)

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 100: P90x Excel Spreadsheet

1 2 3 4 5 6 7 8 9 10 11 12 130

1

1

Core Synergistics (LEAN)

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 101: P90x Excel Spreadsheet

1 2 3 4 5 6 7 8 9 10 11 12 130

1

1

Core Synergistics (LEAN)

WEEK ->

Reps

(or

reps

x w

eig

ht)

Show/Hide 01

Show/Hide 02

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Page 102: P90x Excel Spreadsheet

1 2 3 4 5 6 7 8 9 10 11 12 130

1

1

Core Synergistics (LEAN)

WEEK ->

Reps

(or

reps

x w

eig

ht)

Show/Hide 15

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Page 103: P90x Excel Spreadsheet

5 6 7 10 120

1

1

Chest, Shoulders, & Triceps

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 104: P90x Excel Spreadsheet

5 6 7 10 120

1

1

Chest, Shoulders, & Triceps

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 105: P90x Excel Spreadsheet

5 6 7 10 120

1

1

Chest, Shoulders, & Triceps

WEEK ->

Reps

(or

reps

x w

eig

ht)

Show/Hide 01

Show/Hide 02

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Page 106: P90x Excel Spreadsheet

5 6 7 10 120

1

1

Chest, Shoulders, & Triceps

WEEK ->R

eps

(or

reps

x w

eig

ht)

Show/Hide 18

Show/Hide 19

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Show/Hide 24

Page 107: P90x Excel Spreadsheet

5 6 7 10 120

1

1

Back & Biceps

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 108: P90x Excel Spreadsheet

5 6 7 10 120

1

1

Back & Biceps

WEEK ->

Reps

(or

reps

x w

eig

ht)

Page 109: P90x Excel Spreadsheet

5 6 7 10 120

1

1

Back & Biceps

WEEK ->

Reps

(or

reps

x w

eig

ht)

Show/Hide 01

Show/Hide 02

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Page 110: P90x Excel Spreadsheet

5 6 7 10 120

1

1

Back & Biceps

WEEK ->R

eps

(or

reps

x w

eig

ht)

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Page 111: P90x Excel Spreadsheet

Nutrition Phases and Levels

Nutritional ProportionsPHASE GOAL

Strengthen muscle and shed excess body fat

Daily Nutrition and Calorie Needs Calculation:Body Weight

Resting Metabolic Rate (RMR):

Daily Activity Burn Calories (DAB):

Level III Daily Energy Amount (EA):

Energy Amount Nutrition Level1800-2399 Level I

2400-2999 Level II

3000 and Above Level III

PHASE 1FAT SHREDDER

PHASE 2ENERGY BOOSTER

Maintain Phase 1 changes with additional energy for midstream performance

PHASE 3ENDURANCE MAXIMIZER

Support peak physical performance and satisfaction over the long term

YOU ARE AT NUTRITION LEVEL:

Page 112: P90x Excel Spreadsheet

Nutrition Phases and Levels

Nutritional ProportionsPROTEIN CARBS FAT

50% 30% 20%

40% 40% 20%

20% 60% 20%

Daily Nutrition and Calorie Needs Calculation:200.0 <- Enter your starting weight in lb here

2000

400

3,000

Caloric Needs1800 calories/day2400 calories/day3000 calories/day

Page 113: P90x Excel Spreadsheet

Your Nutrition Level: Level III

PHASE 1 PHASE 2PROTEINS 9 PROTEINS 8DAIRY 4 DAIRY 2FRUITS 2 FRUITS 2VEGETABLES 4 VEGETABLES 3FATS 1 FATS 1CARBS 1 CARBS 3SNACKS 4 SNACKS 4CONDIMENTS 2 CONDIMENTS 3

Weight converter Convert ounces to grams Enter Amount in Ounces:

Portion Approach Food List

FATS

1 tbsp = 120 calories = 1 serving

PROTEINS

100 calories per serving

CARBS, GRAINS, LEGUMES, POTATOES

200 calories per serving

avocado (3 oz) Olive oilcanola oil

3 oz. chicken or turkey breast6 egg whites3 oz. fish or shellfish3 oz. fat free ham slices3 oz. pork tenderloin1/3 cup protein powder3 oz. red meat, lean

1 medium whole wheat bagel1 cup baked beans1 cup beans (black, kidney, etc)1 2.5 oz. bran muffin2 slices bread (whole wheat, rye, pumpernickel)1 cup whole grain cereal1 cup couscous12 crackers2 english muffins1 cup hummus1 cup lentils1 cup oatmeal

L17
Select your conversion type.
Page 114: P90x Excel Spreadsheet

200 calories per serving

DAIRY PRODUCTS

120 calories per serving

FRUITS

100 calories per serving

VEGETABLES

CONDIMENTS

2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

1 medium whole wheat bagel1 cup baked beans1 cup beans (black, kidney, etc)1 2.5 oz. bran muffin2 slices bread (whole wheat, rye, pumpernickel)1 cup whole grain cereal1 cup couscous12 crackers2 english muffins1 cup hummus1 cup lentils1 cup oatmeal

1.5 oz. low fat cheese1 oz. 1% cottage cheese1.5 oz. feta cheese1.5 oz. semisoft goat cheese 1.5 oz. part skim mozzarella

100 calories per serving1 medium apple1 cup apricots1 medium banana1/4 medium cantaloupe 1 cup cherries1 oz. dried fruit6 oz. fresh squeezed juice 1 medium grapefruit1 cup grapes1 cup kiwi

50 calories per serving1 cup of cooked veggies, veggie juice, or

veggie soup2 cups of leafy greens

AsparagusBeetsBok ChoyBroccoliBrussels SproutsCabbageCarrotsCauliflowerCeleryCollard GreensCucumberEggplantKale

Page 115: P90x Excel Spreadsheet

2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

SNACKS

Single Serving Snack = 100 caloriesDouble Serving Snack = 200 calories

SINGLE:1 oz. lowfat cheese8 oz. 1% cottage cheese1 oz. dried fruit1 frozen fruit bar8 oz. fruit sorbet12 mini rice cakes4 oz. nonfat frozen yogurt1/2 Protein Bar1 tbsp peanut butter w/celery sticks2 oz. soy nuts1.5 oz. string cheese1 oz. turkey jerky8 oz. nonfat plain yogurt

Page 116: P90x Excel Spreadsheet

PHASE 3PROTEINS 4DAIRY 1FRUITS 3VEGETABLES 4FATS 1CARBS 5SNACKS 4CONDIMENTS 4

Enter Amount in Ounces: 100 Result in Grams: 2835

Portion Approach Food List

FATS

PROTEINS

CARBS, GRAINS, LEGUMES, POTATOES

Olives (4 oz)flaxseed oil

1 soy burger5 soy slices3 oz. tofu3 oz. tuna2 slices turkey bacon1 veggie burger1 veggie dog

2 slices bread (whole wheat, rye, pumpernickel)

3 3.6 oz. pancakes1 cup pasta or noodles1 large whole wheat pita1 potato (2″x43/4″)1 cup quinoa1 cup lowfat refried beans1 cup brown or wild rice1 medium sweet potato3 corn tortillas1 large whole wheat tortilla2 whole wheat waffles1 cup wheat berries

Page 117: P90x Excel Spreadsheet

DAIRY PRODUCTS

FRUITS

VEGETABLES

CONDIMENTS

Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

2 slices bread (whole wheat, rye, pumpernickel)

3 3.6 oz. pancakes1 cup pasta or noodles1 large whole wheat pita1 potato (2″x43/4″)1 cup quinoa1 cup lowfat refried beans1 cup brown or wild rice1 medium sweet potato3 corn tortillas1 large whole wheat tortilla2 whole wheat waffles1 cup wheat berries

3 oz. parmesan cheese8 oz. skim milk1 oz. soy cheese8 oz. soy milk8 oz. nonfat plain yogurt

1/3 medium mango1 medium nectarine1 large orange1/2 papaya1 medium peach1 medium pear1 cup raspberries, blueberries, or blackberries2 cups sliced strawberries1 medium tangerine1 cup watermelon

LettuceMushroomsPeasPeppersSpinachSproutsSquashString BeansTomatoesV8 Juice, low sodiumVegetable soup

Page 118: P90x Excel Spreadsheet

Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

SNACKS

DOUBLE12 oz. 1% cottage cheese1 oz. nuts (almonds, cashews, pecans, pistachios)12-16 oz. Recovery drink1 Protein Bar4 oz. soy nuts3 oz. string cheese2 oz. turkey jerky

Page 119: P90x Excel Spreadsheet
Page 120: P90x Excel Spreadsheet

Date Total Calories

WEEK 1

Mon, Dec 31, '07 2330Tue, Jan 01, '08 2650Wed, Jan 02, '08 2120Thu, Jan 03, '08 2750Fri, Jan 04, '08 1950Sat, Jan 05, '08 2950Sun, Jan 06, '08 2400

WEEK 2

Mon, Jan 07, '08 0Tue, Jan 08, '08 0Wed, Jan 09, '08 0Thu, Jan 10, '08 0Fri, Jan 11, '08 0Sat, Jan 12, '08 0Sun, Jan 13, '08 0

WEEK 3

Mon, Jan 14, '08 1500Tue, Jan 15, '08 1500Wed, Jan 16, '08 1500Thu, Jan 17, '08 1500Fri, Jan 18, '08 1500Sat, Jan 19, '08 1500Sun, Jan 20, '08 1500

WEEK 4

Mon, Jan 21, '08 2000Tue, Jan 22, '08 2000Wed, Jan 23, '08 2000Thu, Jan 24, '08 2000Fri, Jan 25, '08 2000Sat, Jan 26, '08 2000Sun, Jan 27, '08 2000

WEEK 5

Mon, Jan 28, '08 2500Tue, Jan 29, '08 2500Wed, Jan 30, '08 2500Thu, Jan 31, '08 2500Fri, Feb 01, '08 2500Sat, Feb 02, '08 2500Sun, Feb 03, '08 2500

WEEK 6

Mon, Feb 04, '08 3000Tue, Feb 05, '08 3000Wed, Feb 06, '08 3000Thu, Feb 07, '08 3000Fri, Feb 08, '08 3000Sat, Feb 09, '08 3000Sun, Feb 10, '08 3000

WEEK 7

Mon, Feb 11, '08 1500Tue, Feb 12, '08 1500Wed, Feb 13, '08 1500Thu, Feb 14, '08 1500Fri, Feb 15, '08 1500Sat, Feb 16, '08 1500

31-Dec-0

7

3-Jan-08

6-Jan-08

9-Jan-08

12-Jan-08

15-Jan-08

18-Jan-08

21-Jan-08

24-Jan-08

27-Jan-08

30-Jan-08

2-Feb-08

5-Feb-08

8-Feb-08

11-Feb-08

14-Feb-08

17-Feb-08

20-Feb-08

23-Feb-08

26-Feb-08

29-Feb-08

3-Mar-0

8

6-Mar-0

8

9-Mar-0

8

12-Mar-0

8

15-Mar-0

8

18-Mar-0

8

21-Mar-0

8

24-Mar-0

8

27-Mar-0

8

30-Mar-0

8500

1000

1500

2000

2500

3000

3500Total Calories

DATE

CALO

RIES

Page 121: P90x Excel Spreadsheet

WEEK 7

Sun, Feb 17, '08 1500

WEEK 8

Mon, Feb 18, '08 0Tue, Feb 19, '08 0Wed, Feb 20, '08 0Thu, Feb 21, '08 0Fri, Feb 22, '08 0Sat, Feb 23, '08 0Sun, Feb 24, '08 0

WEEK 9

Mon, Feb 25, '08 2500Tue, Feb 26, '08 2500Wed, Feb 27, '08 2500Thu, Feb 28, '08 2500Fri, Feb 29, '08 2500Sat, Mar 01, '08 2500Sun, Mar 02, '08 2500

WEEK 10

Mon, Mar 03, '08 3000Tue, Mar 04, '08 3000Wed, Mar 05, '08 3000Thu, Mar 06, '08 3000Fri, Mar 07, '08 3000Sat, Mar 08, '08 3000Sun, Mar 09, '08 3000

WEEK 11

Mon, Mar 10, '08 1500Tue, Mar 11, '08 1500Wed, Mar 12, '08 1500Thu, Mar 13, '08 1500Fri, Mar 14, '08 1500Sat, Mar 15, '08 1500Sun, Mar 16, '08 1500

WEEK 12

Mon, Mar 17, '08 2000Tue, Mar 18, '08 2000Wed, Mar 19, '08 2000Thu, Mar 20, '08 2000Fri, Mar 21, '08 2000Sat, Mar 22, '08 2000Sun, Mar 23, '08 2000

WEEK 13

Mon, Mar 24, '08 2000Tue, Mar 25, '08 2000Wed, Mar 26, '08 2000Thu, Mar 27, '08 2000Fri, Mar 28, '08 2000Sat, Mar 29, '08 2000Sun, Mar 30, '08 2000

Page 122: P90x Excel Spreadsheet

31-Dec-0

7

3-Jan-08

6-Jan-08

9-Jan-08

12-Jan-08

15-Jan-08

18-Jan-08

21-Jan-08

24-Jan-08

27-Jan-08

30-Jan-08

2-Feb-08

5-Feb-08

8-Feb-08

11-Feb-08

14-Feb-08

17-Feb-08

20-Feb-08

23-Feb-08

26-Feb-08

29-Feb-08

3-Mar-0

8

6-Mar-0

8

9-Mar-0

8

12-Mar-0

8

15-Mar-0

8

18-Mar-0

8

21-Mar-0

8

24-Mar-0

8

27-Mar-0

8

30-Mar-0

8500

1000

1500

2000

2500

3000

3500Total Calories

DATE

CALO

RIES

Page 123: P90x Excel Spreadsheet

31-Dec-0

7

3-Jan-08

6-Jan-08

9-Jan-08

12-Jan-08

15-Jan-08

18-Jan-08

21-Jan-08

24-Jan-08

27-Jan-08

30-Jan-08

2-Feb-08

5-Feb-08

8-Feb-08

11-Feb-08

14-Feb-08

17-Feb-08

20-Feb-08

23-Feb-08

26-Feb-08

29-Feb-08

3-Mar-0

8

6-Mar-0

8

9-Mar-0

8

12-Mar-0

8

15-Mar-0

8

18-Mar-0

8

21-Mar-0

8

24-Mar-0

8

27-Mar-0

8

30-Mar-0

8500

1000

1500

2000

2500

3000

3500Total Calories

DATE

CALO

RIES

Page 124: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Dec 31, '07 Protein Snack Carbs Fruit Protein

Carbs None Fats Dairy ProteinVeg None Protein Snack Protein

Protein None Protein None ProteinAdd Portion Condiment None Fruit None Condiment

Mon, Dec 31, '07Tue, Jan 01, '08 Dairy Snack Carbs Fruit Protein

Carbs None Fats Dairy ProteinVeg None Protein Snack Protein

Protein None Protein None CarbsAdd Portion Condiment None Fruit None Condiment

Tue, Jan 01, '08Wed, Jan 02, '08 Dairy Snack Carbs Fruit Fats

Carbs None Fats Dairy ProteinVeg None Protein Snack Dairy

Protein None Protein None NoneAdd Portion Condiment None Fruit None None

Wed, Jan 02, '08Thu, Jan 03, '08 Dairy Snack Carbs Fruit Protein

Carbs None Fats Dairy ProteinVeg None Protein Snack Protein

Protein Protein Protein Protein ProteinAdd Portion Condiment Protein Fruit Protein Condiment

Thu, Jan 03, '08Fri, Jan 04, '08 Dairy Snack Carbs Fruit Protein

Carbs None Fats Dairy ProteinVeg None None Snack None

Protein None None None NoneAdd Portion Condiment None Fruit None Condiment

Fri, Jan 04, '08Sat, Jan 05, '08 Dairy Snack Carbs Fruit Protein

Carbs None Fats Dairy ProteinVeg Protein Protein Snack Protein

Protein Protein Protein None ProteinAdd Portion Condiment None Fruit None Condiment

Sat, Jan 05, '08Sun, Jan 06, '08 Dairy Snack Carbs Fruit Protein

Carbs Condiment Fats Dairy ProteinVeg None Protein Snack Protein

Protein None Protein None ProteinAdd Portion Condiment None Fruit None Condiment

Sun, Jan 06, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 125: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKSSnack 8 3 2 1 1 2 3Dairy 9 4 2 4 1 1 4Dairy 800 360 200 50 120 400 300NoneNone 2330

Snack 8 4 2 1 1 3 3Dairy 9 4 2 4 1 1 4Dairy 800 480 200 50 120 600 300

ProteinProtein 2650

Snack 4 4 2 1 2 2 3Dairy 9 4 2 4 1 1 4None 400 480 200 50 240 400 300None

2120

Snack 11 4 2 1 1 2 3Dairy 9 4 2 4 1 1 4Dairy 1100 480 200 50 120 400 300NoneNone 2750

Snack 3 4 2 1 1 2 3Dairy 9 4 2 4 1 1 4Dairy 300 480 200 50 120 400 300NoneNone 1950

Snack 9 4 2 1 1 4 3Dairy 9 4 2 4 1 1 4Dairy 900 480 200 50 120 800 300CarbsCarbs 2950

Snack 7 4 2 1 1 2 3Dairy 9 4 2 4 1 1 4Dairy 700 480 200 50 120 400 300NoneNone 2400

Page 126: P90x Excel Spreadsheet

DAILY TOTALSCOND.

2 ACTUAL PORTIONS2 MAX PORTIONS

100 ACTUAL CALORIES

TOTAL DAILY CALORIES

2 ACTUAL PORTIONS2 MAX PORTIONS

100 ACTUAL CALORIES

TOTAL DAILY CALORIES

1 ACTUAL PORTIONS2 MAX PORTIONS

50 ACTUAL CALORIES

TOTAL DAILY CALORIES

2 ACTUAL PORTIONS2 MAX PORTIONS

100 ACTUAL CALORIES

TOTAL DAILY CALORIES

2 ACTUAL PORTIONS2 MAX PORTIONS

100 ACTUAL CALORIES

TOTAL DAILY CALORIES

2 ACTUAL PORTIONS2 MAX PORTIONS

100 ACTUAL CALORIES

TOTAL DAILY CALORIES

3 ACTUAL PORTIONS2 MAX PORTIONS

150 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 127: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Jan 07, '08 None None None None None

None None None None NoneNone None None None NoneNone None None None None

Add Portion None None None None NoneMon, Jan 07, '08Tue, Jan 08, '08 None None None None None

None None None None NoneNone None None None NoneNone None None None None

Add Portion None None None None NoneTue, Jan 08, '08Wed, Jan 09, '08 None None None None None

None None None None NoneNone None None None NoneNone None None None None

Add Portion None None None None NoneWed, Jan 09, '08Thu, Jan 10, '08 None None None None None

None None None None NoneNone None None None NoneNone None None None None

Add Portion None None None None NoneThu, Jan 10, '08Fri, Jan 11, '08 None None None None None

None None None None NoneNone None None None NoneNone None None None None

Add Portion None None None None NoneFri, Jan 11, '08Sat, Jan 12, '08 None None None None None

None None None None NoneNone None None None NoneNone None None None None

Add Portion None None None None NoneSat, Jan 12, '08Sun, Jan 13, '08 None None None None None

None None None None NoneNone None None None NoneNone None None None None

Add Portion None None None None NoneSun, Jan 13, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 128: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 0 0 0 0 0 0 0None 9 4 2 4 1 1 4None 0 0 0 0 0 0 0NoneNone 0

None 0 0 0 0 0 0 0None 9 4 2 4 1 1 4None 0 0 0 0 0 0 0NoneNone 0

None 0 0 0 0 0 0 0None 9 4 2 4 1 1 4None 0 0 0 0 0 0 0NoneNone 0

None 0 0 0 0 0 0 0None 9 4 2 4 1 1 4None 0 0 0 0 0 0 0NoneNone 0

None 0 0 0 0 0 0 0None 9 4 2 4 1 1 4None 0 0 0 0 0 0 0NoneNone 0

None 0 0 0 0 0 0 0None 9 4 2 4 1 1 4None 0 0 0 0 0 0 0NoneNone 0

None 0 0 0 0 0 0 0None 9 4 2 4 1 1 4None 0 0 0 0 0 0 0NoneNone 0

Page 129: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 130: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Jan 14, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneMon, Jan 14, '08Tue, Jan 15, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneTue, Jan 15, '08Wed, Jan 16, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneWed, Jan 16, '08Thu, Jan 17, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneThu, Jan 17, '08Fri, Jan 18, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneFri, Jan 18, '08Sat, Jan 19, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneSat, Jan 19, '08Sun, Jan 20, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneSun, Jan 20, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 131: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 15 0 0 0 0 0 0None 9 4 2 4 1 1 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 9 4 2 4 1 1 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 9 4 2 4 1 1 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 9 4 2 4 1 1 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 9 4 2 4 1 1 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 9 4 2 4 1 1 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 9 4 2 4 1 1 4None 1500 0 0 0 0 0 0NoneNone 1500

Page 132: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 133: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Jan 21, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneMon, Jan 21, '08Tue, Jan 22, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneTue, Jan 22, '08Wed, Jan 23, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneWed, Jan 23, '08Thu, Jan 24, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneThu, Jan 24, '08Fri, Jan 25, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneFri, Jan 25, '08Sat, Jan 26, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneSat, Jan 26, '08Sun, Jan 27, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneSun, Jan 27, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 134: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 20 0 0 0 0 0 0None 9 4 2 4 1 1 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 9 4 2 4 1 1 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 9 4 2 4 1 1 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 9 4 2 4 1 1 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 9 4 2 4 1 1 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 9 4 2 4 1 1 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 9 4 2 4 1 1 4None 2000 0 0 0 0 0 0NoneNone 2000

Page 135: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS2 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 136: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Jan 28, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinMon, Jan 28, '08Tue, Jan 29, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinTue, Jan 29, '08Wed, Jan 30, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinWed, Jan 30, '08Thu, Jan 31, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinThu, Jan 31, '08Fri, Feb 01, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinFri, Feb 01, '08Sat, Feb 02, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinSat, Feb 02, '08Sun, Feb 03, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinSun, Feb 03, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 137: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 25 0 0 0 0 0 0None 8 2 2 3 1 3 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 8 2 2 3 1 3 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 8 2 2 3 1 3 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 8 2 2 3 1 3 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 8 2 2 3 1 3 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 8 2 2 3 1 3 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 8 2 2 3 1 3 4None 2500 0 0 0 0 0 0NoneNone 2500

Page 138: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 139: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Feb 04, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinMon, Feb 04, '08Tue, Feb 05, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinTue, Feb 05, '08Wed, Feb 06, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinWed, Feb 06, '08Thu, Feb 07, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinThu, Feb 07, '08Fri, Feb 08, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinFri, Feb 08, '08Sat, Feb 09, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinSat, Feb 09, '08Sun, Feb 10, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinSun, Feb 10, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 140: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKSProtein 30 0 0 0 0 0 0Protein 8 2 2 3 1 3 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 8 2 2 3 1 3 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 8 2 2 3 1 3 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 8 2 2 3 1 3 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 8 2 2 3 1 3 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 8 2 2 3 1 3 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 8 2 2 3 1 3 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Page 141: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 142: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Feb 11, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneMon, Feb 11, '08Tue, Feb 12, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneTue, Feb 12, '08Wed, Feb 13, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneWed, Feb 13, '08Thu, Feb 14, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneThu, Feb 14, '08Fri, Feb 15, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneFri, Feb 15, '08Sat, Feb 16, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneSat, Feb 16, '08Sun, Feb 17, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneSun, Feb 17, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 143: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 15 0 0 0 0 0 0None 8 2 2 3 1 3 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 8 2 2 3 1 3 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 8 2 2 3 1 3 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 8 2 2 3 1 3 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 8 2 2 3 1 3 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 8 2 2 3 1 3 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 8 2 2 3 1 3 4None 1500 0 0 0 0 0 0NoneNone 1500

Page 144: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 145: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Feb 18, '08

Add PortionMon, Feb 18, '08Tue, Feb 19, '08

Add PortionTue, Feb 19, '08Wed, Feb 20, '08

Add PortionWed, Feb 20, '08Thu, Feb 21, '08

Add PortionThu, Feb 21, '08Fri, Feb 22, '08

Add PortionFri, Feb 22, '08Sat, Feb 23, '08

Add PortionSat, Feb 23, '08Sun, Feb 24, '08

Add PortionSun, Feb 24, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 146: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

0 0 0 0 0 0 08 2 2 3 1 3 40 0 0 0 0 0 0

0

0 0 0 0 0 0 08 2 2 3 1 3 40 0 0 0 0 0 0

0

0 0 0 0 0 0 08 2 2 3 1 3 40 0 0 0 0 0 0

0

0 0 0 0 0 0 08 2 2 3 1 3 40 0 0 0 0 0 0

0

0 0 0 0 0 0 08 2 2 3 1 3 40 0 0 0 0 0 0

0

0 0 0 0 0 0 08 2 2 3 1 3 40 0 0 0 0 0 0

0

0 0 0 0 0 0 08 2 2 3 1 3 40 0 0 0 0 0 0

0

Page 147: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS3 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 148: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Feb 25, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinMon, Feb 25, '08Tue, Feb 26, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinTue, Feb 26, '08Wed, Feb 27, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinWed, Feb 27, '08Thu, Feb 28, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinThu, Feb 28, '08Fri, Feb 29, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinFri, Feb 29, '08Sat, Mar 01, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinSat, Mar 01, '08Sun, Mar 02, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinSun, Mar 02, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 149: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 25 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2500 0 0 0 0 0 0NoneNone 2500

None 25 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2500 0 0 0 0 0 0NoneNone 2500

Page 150: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 151: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Mar 03, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinMon, Mar 03, '08Tue, Mar 04, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinTue, Mar 04, '08Wed, Mar 05, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinWed, Mar 05, '08Thu, Mar 06, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinThu, Mar 06, '08Fri, Mar 07, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinFri, Mar 07, '08Sat, Mar 08, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinSat, Mar 08, '08Sun, Mar 09, '08 Protein Protein Protein Protein Protein

Protein Protein Protein Protein ProteinProtein Protein Protein Protein ProteinProtein Protein Protein Protein Protein

Add Portion Protein Protein Protein Protein ProteinSun, Mar 09, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 152: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKSProtein 30 0 0 0 0 0 0Protein 4 1 3 4 1 5 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 4 1 3 4 1 5 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 4 1 3 4 1 5 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 4 1 3 4 1 5 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 4 1 3 4 1 5 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 4 1 3 4 1 5 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Protein 30 0 0 0 0 0 0Protein 4 1 3 4 1 5 4Protein 3000 0 0 0 0 0 0ProteinProtein 3000

Page 153: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 154: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Mar 10, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneMon, Mar 10, '08Tue, Mar 11, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneTue, Mar 11, '08Wed, Mar 12, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneWed, Mar 12, '08Thu, Mar 13, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneThu, Mar 13, '08Fri, Mar 14, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneFri, Mar 14, '08Sat, Mar 15, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneSat, Mar 15, '08Sun, Mar 16, '08 Protein Protein Protein None None

Protein Protein Protein None NoneProtein Protein Protein None NoneProtein Protein Protein None None

Add Portion Protein Protein Protein None NoneSun, Mar 16, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 155: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 15 0 0 0 0 0 0None 4 1 3 4 1 5 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 4 1 3 4 1 5 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 4 1 3 4 1 5 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 4 1 3 4 1 5 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 4 1 3 4 1 5 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 4 1 3 4 1 5 4None 1500 0 0 0 0 0 0NoneNone 1500

None 15 0 0 0 0 0 0None 4 1 3 4 1 5 4None 1500 0 0 0 0 0 0NoneNone 1500

Page 156: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 157: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Mar 17, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneMon, Mar 17, '08Tue, Mar 18, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneTue, Mar 18, '08Wed, Mar 19, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneWed, Mar 19, '08Thu, Mar 20, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneThu, Mar 20, '08Fri, Mar 21, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneFri, Mar 21, '08Sat, Mar 22, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneSat, Mar 22, '08Sun, Mar 23, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneSun, Mar 23, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 158: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

Page 159: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 160: P90x Excel Spreadsheet

Bfast Snack Lunch Snack DinnerMon, Mar 24, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneMon, Mar 24, '08Tue, Mar 25, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneTue, Mar 25, '08Wed, Mar 26, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneWed, Mar 26, '08Thu, Mar 27, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneThu, Mar 27, '08Fri, Mar 28, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneFri, Mar 28, '08Sat, Mar 29, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneSat, Mar 29, '08Sun, Mar 30, '08 Protein Protein Protein Protein None

Protein Protein Protein Protein NoneProtein Protein Protein Protein NoneProtein Protein Protein Protein None

Add Portion Protein Protein Protein Protein NoneSun, Mar 30, '08

A10
Select this cell first and then click the "Add Portion" button.
Page 161: P90x Excel Spreadsheet

DAILY TOTALSSnack PROTEIN DAIRY FRUITS VEGGIES FATS CARBS SNACKS

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

None 20 0 0 0 0 0 0None 4 1 3 4 1 5 4None 2000 0 0 0 0 0 0NoneNone 2000

Page 162: P90x Excel Spreadsheet

DAILY TOTALSCOND.

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

0 ACTUAL PORTIONS4 MAX PORTIONS0 ACTUAL CALORIES

TOTAL DAILY CALORIES

Page 163: P90x Excel Spreadsheet

WEEK 1 2 3 9 11DATE

01 Standard Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

02 Wide Front Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

03 Military Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

04 Reverse Grip Chin-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

05 Wide Fly Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

06 Closed Grip Overhand Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

07 Decline Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

08 Heavy Pants R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

09 Diamond Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

10 Lawnmovers R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

11 Dive-Bomber Push-Ups R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

12 Back Flys R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

CHEST & BACK

Page 164: P90x Excel Spreadsheet

WEEK 1 2 3 9 11DATE

01 Alternating Shoulder Presses R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

02 In & Out Bicep Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

03 Two-Arm Tricep Kickbacks R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

04 Deep Swimmer's Presses R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

05 Full Supination Concentration Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

06 Chair Dips R1 R1 R1 R1 R1

R2 R2 R2 R2 R2

07 Upright Rows R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

08 Static Arm Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

09 Flip-Grip Twist Tricep Kickbacks R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

10 Seated Two-Angle Shoulder Flys R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

11 Crouching Cohen Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

12 Lying-Down Tricep Extensions R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

BONUS ROUND

13 In & Out Strait Arm Shoulder Flys R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

14 Congdon Curls R1 W R1 W R1 W R1 W R1 W

R2 W R2 W R2 W R2 W R2 W

15 Side Tri-Rises LA RA LA RA LA RA LA RA LA RA

LA RA LA RA LA RA LA RA LA RA

SHOULDERS & ARMS

Page 165: P90x Excel Spreadsheet

WEEK 1 2 3 5 6DATE

01 Balance Lunge RL LL RL LL RL LL RL LL RL LL

02 Calf Raise Squat R W R W R W R W R W

03 Reverse Grip Chin-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 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 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

07 Step Back Lunge RL W RL W RL W RL W RL W

LL W LL W LL W LL W LL W

08 Alternating Side Lunge R W R W R W R W R W

09 Closed Grip Overhand Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 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 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 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 R1 R1 R1 R1

R2 R2 R2 R2 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

Page 166: P90x Excel Spreadsheet

WEEK 7 9 10 11 12DATE

01 Balance Lunge RL LL RL LL RL LL RL LL RL LL

02 Calf Raise Squat R W R W R W R W R W

03 Reverse Grip Chin-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 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 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 C2

07 Step Back Lunge RL W RL W RL W RL W RL W

LL W LL W LL W LL W LL W

08 Alternating Side Lunge R W R W R W R W R W

09 Closed Grip Overhand Pull-Ups NC1 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 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 C1 NC1 C1 NC1 C1 NC1 C1 NC1 C1

NC2 C2 NC2 C2 NC2 C2 NC2 C2 NC2 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 R1 R1 R1 R1

R2 R2 R2 R2 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

Page 167: P90x Excel Spreadsheet

WEEK 1 2 3 4 5 6 7 8 9 10 11 12DATE

01 Stack Foot/Stagger Hands Push-Ups R R R R R R R R R R R R

02 Banana Rolls R R R R R R R R R R R R

03 Leaning Crescent Lunges R W R W R W R W R W R W R W R W R W R W R W R W

04 Squat Run R W R W R W R W R W R W R W R W R W R W R W R W

05 Sphinx Push-Ups R R R R R R R R R R R R

06 Bow To Boat R R R R R R R R R R R R

07 Low Lateral Skaters R W R W R W R W R W R W R W R W R W R W R W R W

08 Lunge & Reach R W R W R W R W R W R W R W R W R W R W R W R W

09 Prison Cell Push-Ups R R R R R R R R R R R R

10 Side Hip Raise RL LL RL LL R W R W RL LL RL LL R W R W RL LL RL LL R W R W

11 Squat X-Press R W R W R W R W R W R W R W R W R W R W R W R W

12 Plank To Chaturanga Run P C P C P C P C P C P C P C P C P C P C P C P C

13 Walking Push-Ups R R R R R R R R R R R R

14 Superman Banana R R R R R R R R R R R R

15 Lunge-Kickback-Curl-Press R W R W R W R W R W R W R W R W R W R W R W R W

16 Towel Hopping R R R R R R R R R R R R

17 Reach High & Under Push-Ups R R R R R R R R R R R R

18 Steam Engine R R R R R R R R R R R R

19 Dreya Roll R R R R R R R R R R R R

BONUS ROUND

20 Plank To Chaturanga Iso R R R R R R R R R R R R

21 The Halfback R R R R R R R R R R R R

22 Table Dip Leg Raise R R R R R R R R R R R R

CORE SYNERGISTICS CORE SYNERGISTICS

Page 168: P90x Excel Spreadsheet

WEEK 4 4 8 8DATE

01 Stack Foot/Stagger Hands Push-Ups R R R R

02 Banana Rolls R R R R

03 Leaning Crescent Lunges R W R W R W R W

04 Squat Run R W R W R W R W

05 Sphinx Push-Ups R R R R

06 Bow To Boat R R R R

07 Low Lateral Skaters R W R W R W R W

08 Lunge & Reach R W R W R W R W

09 Prison Cell Push-Ups R R R R

10 Side Hip Raise RL LL RL LL R W R W

11 Squat X-Press R W R W R W R W

12 Plank To Chaturanga Run P C P C P C P C

13 Walking Push-Ups R R R R

14 Superman Banana R R R R

15 Lunge-Kickback-Curl-Press R W R W R W R W

16 Towel Hopping R R R R

17 Reach High & Under Push-Ups R R R R

18 Steam Engine R R R R

19 Dreya Roll R R R R

BONUS ROUND

20 Plank To Chaturanga Iso R R R R

21 The Halfback R R R R

22 Table Dip Leg Raise R R R R

CORE SYNERGISTICS

Page 169: P90x Excel Spreadsheet

WEEK 5 6 7 10 12DATE

01 Slow-Motion 3-in-1 Push-Ups R R R R R

02 In & Out Shoulder Flys R W R W R W R W R W

03 Chairs Dips R R R R R

04 Plange Push-Ups R R R R R

05 Pike Presses R R R R R

06 Side Tri-Rises RA LA RA LA RA LA RA LA RA LA

07 Floor Flys R R R R R

08 Scarecrows R W R W R W W R W

09 Overhead Tricep Extensions R W R W R W R W R W

10 Two-Twitch Speed Push-Ups R R R R R

11 Y-Presses R W R W R W R W R W

12 Lying Tricep Extensions R W R W R W R W R W

13 Side-To-Side Push-Ups R R R R R

14 Pour Flys R W R W R W R W R W

15 Side-Leaning Tricep Extensions RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

16 One-Arm Push-Ups R R R R R

17 Weighted Circles R W R W R W R W R W

18 Throw the Bomb RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

19 Clap or Plyo Push-Ups R R R R R

20 Slo-Mo Throws RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

21 Front-To Back Tricep Extensions RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

22 One-Arm Balance Push-Ups R R R R R

23 Fly-Row Presses R W R W R W R W R W

24 Dumbbell Cross-Body Blows R W R W R W R W R W

CHEST, SHOULDERS, & TRICEPS

Page 170: P90x Excel Spreadsheet

WEEK 5 6 7 10 12DATE

01 Wide Front Pull-Ups NC C NC C NC C NC C NC C

02 Lawnmowers RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

03 Twenty-Ones R R R R R

04 One-Arm Cross-Body Curls RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

05 Switch Grip Pull-Ups NC C NC C NC C NC C NC C

06 Elbows-Out Lawnmowers RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

07 Standing Bicep Curls R W R W R W R W R W

08 One-Arm Concentration Curls RA W RA W RA W RA W RA W

LA W LA W LA W LA W LA W

09 Corn Cob Pull-Ups NC C NC C NC C NC C NC C

10 Reverse Grip Bent-Over Rows R W R W R W R W R W

11 Open Arm Curls R W R W R W R W R W

12 Static Arm Curls R W R W R W R W R W

13 Towel Pull-Ups NC C NC C NC C NC C NC C

14 Congdon Locomotives R W R W R W R W R W

15 Crouching Cohen Curls R W R W R W R W R W

16 One-Arm Corkscrew Curls R W R W R W R W R W

17 Chin-Ups NC C NC C NC C NC C NC C

18 Seated Bent-Over Back Flys R W R W R W R W R W

19 Curl-Up/Hammer Downs R W R W R W R W R W

20 Hammer Curls R W R W R W R W R W

21 Max Rep Pull-Ups NC C NC C NC C NC C NC C

22 Superman R R R R R

23 In-Out Hammer Curls R W R W R W R W R W

24 Strip-Set Curls R1 W1 R1 W1 R1 W1 R1 W1 R1 W1

R2 W2 R2 W2 R2 W2 R2 W2 R2 W2

R3 W3 R3 W3 R3 W3 R3 W3 R3 W3

R4 W4 R4 W4 R4 W4 R4 W4 R4 W4

BACK & BICEPS

Page 171: P90x Excel Spreadsheet

Ab Ripper XWEEK

DAY 1 3 5 1 3 5 1DATE

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

Ab Ripper XWEEK

DAY 1 3 5 1 3 5 1DATE

In & Out

Seated Bicycle

Page 172: P90x Excel Spreadsheet

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

Page 173: P90x Excel Spreadsheet

Ab Ripper X

3 5

Ab Ripper X

3 5

Page 174: P90x Excel Spreadsheet