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90 Day Workout Manager

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Tuesday, November 04, 2008

Main Calendar
Cardio Info
Cardio Worksheet
Sculpting Info
Sculpting Worksheet
Sculpting Chart
Transformation Tracker
ExcelWorkoutTools.com
TodaysFitnessShop.info

Copyright, 2008 Bill Knighton. All Rights Reserved.


Workout Calendar Main Cardio Tracker Sculpting Tracker

Tuesday Wednesday Thursday Friday Saturday Sunday Monday


11/04/08 1 11/05/08 2 11/06/08 3 11/07/08 4 11/08/08 5 11/09/08 6 11/10/08 7
Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Rest Day
Ab Ripper 100 Ab Ripper 100 Ab Ripper 100
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
11/11/08 8 11/12/08 9 11/13/08 10 11/14/08 11 11/15/08 12 11/16/08 13 11/17/08 14
Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Rest Day
Ab Ripper 100 Ab Ripper 100 Ab Ripper 100
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
11/18/08 15 11/19/08 16 11/20/08 17 11/21/08 18 11/22/08 19 11/23/08 20 11/24/08 21
Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Rest Day
Ab Ripper 100 Ab Ripper 100 Ab Ripper 100
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
11/25/08 22 11/26/08 23 11/27/08 24 11/28/08 25 11/29/08 26 11/30/08 27 12/01/08 28
Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Rest Day
Ab Ripper 100 Ab Ripper 100 Ab Ripper 100
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
12/02/08 29 12/03/08 30 12/04/08 31 12/05/08 32 12/06/08 33 12/07/08 34 12/08/08 35
Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Rest Day
Ab Ripper 100 Ab Ripper 100 Ab Ripper 100
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
12/09/08 36 12/10/08 37 12/11/08 38 12/12/08 39 12/13/08 40 12/14/08 41 12/15/08 42
Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Sculpt 1-2 Sweat 1-2 Rest Day
Ab Ripper 100 Ab Ripper 100 Ab Ripper 100
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
12/16/08 43 12/17/08 44 12/18/08 45 12/19/08 46 12/20/08 47 12/21/08 48 12/22/08 49
Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Rest Day
Ab Ripper 200 Ab Ripper 200 Ab Ripper 200
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
12/23/08 50 12/24/08 51 12/25/08 52 12/26/08 53 12/27/08 54 12/28/08 55 12/29/08 56
Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Rest Day
Ab Ripper 200 Ab Ripper 200 Extra Cardio Ab Ripper 200
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
12/30/08 57 12/31/08 58 01/01/09 59 01/02/09 60 01/03/09 61 01/04/09 62 01/05/09 63
Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Rest Day
Ab Ripper 200 Ab Ripper 200 Ab Ripper 200
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
01/06/09 64 01/07/09 65 01/08/09 66 01/09/09 67 01/10/09 68 01/11/09 69 01/12/09 70
Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Rest Day
Ab Ripper 200 Ab Ripper 200 Ab Ripper 200
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
01/13/09 71 01/14/09 72 01/15/09 73 01/16/09 74 01/17/09 75 01/18/09 76 01/19/09 77
Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Rest Day
Ab Ripper 200 Ab Ripper 200 Ab Ripper 200
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
01/20/09 78 01/21/09 79 01/22/09 80 01/23/09 81 01/24/09 82 01/25/09 83 01/26/09 84
Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Rest Day
Ab Ripper 200 Ab Ripper 200 Ab Ripper 200
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==>
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==>
01/27/09 85 01/28/09 86 01/29/09 87 01/30/09 88 01/31/09 89 02/01/09 90 WORKOUTS
Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 Sculpt 3-4 Sweat 3-4 COMPLETED
Ab Ripper 200 Ab Ripper 200 Ab Ripper 200 0
Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Intensity ==> Avg Intensity ###
Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Diet ==> Avg Diet ###
Main Menu Main Calendar Sculpting Tracker Cardio Tracker
CARDIO WORKOUTS Sweat 1-2 Sweat 3-4 Get
TOOLS 35:42:00 41:32:00 Fit
Tape X on Floor Total Total Total Total Cardio
Water & Towel Time Rounds Time Rounds Notes
STRETCH 4:00 1 4:15 1
Power Yoga 4:40 1 4:30 1
PART 1 (HEAT UP) 3:00 2 4:30 3
Knees Up 1:00 2 1:30 3
Knees Out 1:00 2 1:30 3
Cross Overs 1:00 2 1:30 3
PART 2 (HIGH HEAT) 3:00 2 4:30 3
Jumping Jacks 1:00 2 1:30 3
Running in Place 1:00 2 1:30 3
Run Lunge 1:00 2 1:30 3
PART 3 (X-WORK) 3:00 2 4:30 3
Lateral X-Work 1:00 2 1:30 3
Fast Feet 1:00 2 1:30 3
Cross Hops 1:00 2 1:30 3
WATER / TOWEL BREAK 0:30 0:30
PART 4 (KICKING) 3:30 2 6:00 2
Right Front Kick 0:40 2 1:00 2
Left Front Kick 0:40 2 1:00 2
Right Knee Thrust 0:40 2 1:00 2
Left Knee Thrust 0:40 2 1:00 2
Right Side Kick 0:30 2 1:00 2
Left Side Kick 0:30 2 1:00 2
PART 5 (PUNCHING) 5:30 2 7:30 3
Left Jab/Right Cross 1:10 2 1:30 3
Right Jab/Left Cross 1:10 2 1:30 3
Left Hook/Right Uppercut 1:00 2 1:30 3
Right Hook/Left Uppercut 1:00 2 1:30 3
Body Blows 1:00 2 1:30 3
COOL DOWN 2:00 2:00
STRETCH 2:00 2:30

Ab Ripper 100 Ab Ripper 200


TOOLS
Water & Towel
DVD Time 0:04:13 DVD Time 0:05:49 Ab Ripper
Mat (optional) Time Reps Time Reps Notes
Crunches 0:15 10 0:25 20
Right-Side Crunch 0:15 10 0:25 20
Left-Side Crunch 0:15 10 0:25 20
Elbows to Knees 0:15 10 0:25 20
Superman Crunch 0:15 10 0:25 20
Leg Lifts 0:15 10 0:25 20
In & Outs 0:15 10 0:25 20
Hip Rock 0:15 10 0:25 20
Bicycles 0:10 10 0:25 20
Full-Body Crunch 0:18 10 0:25 20
100 200
STRETCH / COOL-DOWN 0:45 0:45
TOOLS
Main Menu Main Calendar Transformation Tracker Sweat, C
Tape X on Floor Total Total 11/5/2008 11/7/2008 11/9/2008 11/12/20
Water & Towel Time Rounds Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat 1
Lower Limit THR
Upper Limit THR
Average Heart Rate
Cardio Time (Approx) 18 18 18 18
Time in Zone (Min)
Time in Zone (%) 0% 0% 0% 0%
Cardio Workout Info
, Cardio Main Ca
2/2008 11/14/2008 11/16/2008 11/19/2008 11/21/2008 11/23/2008 11/26/
at 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat

18 18 18 18 18 18 18

0% 0% 0% 0% 0% 0% 0%
Calendar Transformation Tracker Sweat, Cardio
6/2008 11/28/2008 11/30/2008 12/3/2008 12/5/2008 12/7/2008 12/10/
at 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat

18 18 18 18 18 18 18

0% 0% 0% 0% 0% 0% 0%
Main Calendar Transformation Tracker Sweat, C
0/2008 12/12/2008 12/14/2008 12/17/2008 12/19/2008 12/21/2008 12/24/
at 1-2 Sweat 1-2 Sweat 1-2 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat

18 18 18 27 27 27 27

0% 0% 0% 0% 0% 0% 0%
, Cardio Main Ca
4/2008 12/26/2008 12/28/2008 12/31/2008 1/2/2009 1/4/2009 1/7/2
at 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat

27 27 27 27 27 27 27

0% 0% 0% 0% 0% 0% 0%
Calendar Transformation Tracker Sweat, Cardio
/2009 1/9/2009 1/11/2009 1/14/2009 1/16/2009 1/18/2009 1/21/2
at 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat

27 27 27 27 27 27 27

0% 0% 0% 0% 0% 0% 0%
1/2009 1/23/2009 1/25/2009 1/28/2009 1/30/2009 2/1/2009
Avera
at 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4
#DIV
#DIV
#DIV
27 27 27 27 27 27 23
#DIV
0% 0% 0% 0% 0% 0% #DIV
Averages

#DIV/0!
#DIV/0!
#DIV/0!
23
#DIV/0!
#DIV/0!
Main Menu Main Calendar Sculpting Tracker Cardio Tracker

Sculpt 1-2 Sculpt 3-4


TOOLS TOOLS
Water & Towel
DVD Time 28:44 Water & Towel
DVD Time 38:00
Chair for Dips Time Reps Chair for Dips Time Reps
STRETCH 5:40 STRETCH 5:25
Regular Push-Ups 0:25 8-15 Decline Push-Ups 0:45 8-20
Heavy Pants 0:45 8-15 Heavy Pants 0:25 8-15
Military Press 0:45 8-15 Military Press 0:35 8-15
Standard Bicep Curls 0:45 8-15 Standard Bicep Curls 0:35 8-15
Back Scratchers (Right) 0:45 8-15 Back Scratchers (Right) 0:35 8-15
Back Scratchers (Left) 0:45 8-15 Back Scratchers (Left) 0:35 8-15
Lunges 3 0:55 3 Lunges 5 1:15 5
STRETCH BREAK 1:10 STRETCH BREAK 0:45
Fly Push-Ups 0:45 8-15 Fly Push-Ups 0:45 8-20
Back Flys 0:40 8-15 Back Flys 0:40 8-15
Swimmer's Press 0:45 8-15 Swimmer's Press 0:40 8-15
Wide Open Curls 0:40 8-15 Wide Open Curls 0:45 8-15
Two-Arm Kick-Backs 0:45 8-15 Two-Arm Kick-Backs 0:40 8-15
Lunge/Squats Combo 1:05 3 Lunge/Squats Combo 3:00 5
WATER / TOWEL BREAK 0:15 WATER / TOWEL BREAK 0:30
STRETCH BREAK 0:45
7-7-7 Push-Ups 1:20 21 Wide-Tri-Die 1:30 21
Lawnmowers (Right) 0:45 8-15 Lawnmowers (Right) 0:25 8-15
Lawnmowers (Left) 0:45 8-15 Lawnmowers (Left) 0:25 8-15
Shoulder Flys 0:45 8-15 Shoulder Flys 0:35 8-15
Bicep 21's 1:05 21 Bicep 21's 0:45 21
Chair Dips 0:40 8-15 Chair Dips 0:35 8-15
Three Part Squats 1:20 8 Three Part Squats 1:25 12
STRETCH / COOL-DOWN 0:45 STRETCH 0:45
Upright Rows 0:45 8-15
Calf-Raises (Left) 0:45 15-20
Calf-Raises (Right) 0:45 15-20
Top Wrist Curl 0:50 12-15
Bottom Wrist Curl 0:50 12-15
Lower Back Extensions 0:35 5
Max. Push-Ups 0:45 50
Max. Squats 0:45 25
STRETCH / COOL-DOWN 1:35
TOOLS SCULPT 1-2
Circuit Training
Dumbbells or Bands

Chair for Dips

Water Target 2/1/2008


Towel Time Reps Weight Reps Notes
STRETCH 5:40
Regular Push-Ups 0:25 8-15

Heavy Pants 0:45 8-15

Military Press 0:45 8-15

Standard Bicep Curls 0:45 8-15

Back Scratchers (Right) 0:40 8-15

Back Scratchers (Left) 0:40 8-15

Lunges 3 1:00 3

STRETCH BREAK 1:10


Fly Push-Ups 0:45 8-15

Back Flys 0:40 8-15

Swimmer's Press 0:50 8-15

Wide Open Curls 0:45 8-15

Two-Arm Kick-Backs 0:45 8-15

Lunge/Squats Combo 1:05 3

WATER / TOWEL BREAK 0:15


STRETCH BREAK 0:45
7-7-7 Push-Ups 1:20 21

Lawnmowers (Right) 0:40 8-15

Lawnmowers (Left) 0:40 8-15

Shoulder Flys 0:45 8-15

Bicep 21's 1:05 21

Chair Dips 0:40 8-15

Three Part Squats 1:20 8

STRETCH / COOL-DOWN 0:45


Notes:
TOOLS SCULPT 3-4
Circuit Training
Dumbbells or Bands

Chair for Dips

Water Target 2/1/2008


Towel Time Reps Weight Reps Notes
STRETCH 5:25
Decline Push-Ups 0:45 8-20

Heavy Pants 0:25 8-15

Military Press 0:35 8-15

Standard Bicep Curls 0:35 8-15

Back Scratchers (Right) 0:35 8-15

Back Scratchers (Left) 0:35 8-15

Lunges 5 1:15 5

STRETCH BREAK 0:45


Fly Push-Ups 0:45 8-20

Back Flys 0:40 8-15

Swimmer's Press 0:40 8-15

Wide Open Curls 0:45 8-15

Two-Arm Kick-Backs 0:40 8-15

Lunge/Squats Combo 3:00 5

WATER / TOWEL BREAK 0:30


Wide-Tri-Die 1:30 21

Lawnmowers (Right) 0:25 8-15

Lawnmowers (Left) 0:25 8-15

Shoulder Flys 0:35 8-15


Bicep 21's 0:45 21

Chair Dips 0:35 8-15

Three Part Squats 1:25 12

STRETCH 0:45
Upright Rows 0:45 8-15

Calf-Raises (Left) 0:45 15-20

Calf-Raises (Right) 0:45 15-20

Top Wrist Curl 0:50 12-15

Bottom Wrist Curl 0:50 12-15


Lower Back Extensions 0:35 5

Max. Push-Ups 0:45 50

Max. Squats 0:45 25

STRETCH / COOL DOWN 1:35


Notes:
90 Day Sculpting Tracker Main Main Calendar Transformation Tracker

11/4/2008 11/6/2008 11/8/2008 11/11/2008 11/13/2008 11/15/2008


Exercise Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Regular Push-Ups (C 1-2)
Decline Push-Ups (C 3-4)
Heavy Pants
Military Press
Standard Bicep Curls
Back Scratchers
Lunges: (3), (5)
Fly Push-Ups
Back Flys
Swimmer's Press
Wide Open Curls
Two-Arm Kick-Backs
Lunge/Squats Combo (3), (5)
7-7-7 Push-Ups
Lawnmowers
Shoulder Flys
Bicep 21's
Chair Dips
Three Part Squats (8), (12)
Upright Rows
Calf-Raises
Top Wrist Curl
Bottom Wrist Curl
Lower Back Extensions
Max. Push-Ups
Max. Squats
Notes:
Main Main Calendar Transformation Tracker

11/18/2008 11/20/2008 11/22/2008 11/25/2008 11/27/2008 11/29/2008 12/2/2008 12/4/200


Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Main Main Calendar Transformation Tracker

2/4/2008 12/6/2008 12/9/2008 12/11/2008 12/13/2008 12/16/2008 12/18/2008 12/20/2008


Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Main Main Calendar
12/23/2008 12/25/2008 12/27/2008 12/30/2008 1/1/2009 1/3/2009 1/6/2009 1/8/2009
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Transformation Tracker

1/8/2009 1/10/2009 1/13/2009 1/15/2009 1/17/2009 1/20/2009 1/22/2009 1/24/2009


Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1/27/2009 1/29/2009 1/31/2009
Weight Reps Weight Reps Weight Reps
90 Day Sculpting Summaries Main Menu Main Calendar Sculpting Tracker

Exercise 11/4/2008 11/6/2008 11/8/2008 11/11/2008


Regular Push-Ups (C 1-2) 0 0 0 0
Decline Push-Ups (C 3-4) 0 0 0 0
Heavy Pants 0 0 0 0
Military Press 0 0 0 0
Standard Bicep Curls 0 0 0 0
Back Scratchers 0 0 0 0
Lunges: (3), (5) 0 0 0 0
Fly Push-Ups 0 0 0 0
Back Flys 0 0 0 0
Swimmer's Press 0 0 0 0
Wide Open Curls 0 0 0 0
Two-Arm Kick-Backs 0 0 0 0
Lunge/Squats Combo (3), (5) 0 0 0 0
7-7-7 Push-Ups 0 0 0 0
Lawnmowers 0 0 0 0
Shoulder Flys 0 0 0 0
Bicep 21's 0 0 0 0
Chair Dips 0 0 0 0
Three Part Squats (8), (12) 0 0 0 0
Upright Rows 0 0 0 0
Calf-Raises 0 0 0 0
Top Wrist Curl 0 0 0 0
Bottom Wrist Curl 0 0 0 0
Lower Back Extensions 0 0 0 0
Max. Push-Ups 0 0 0 0
Max. Squats 0 0 0 0
Sculpting Tracker Cardio Tracker

11/11/2008 11/13/2008 11/15/2008 11/18/2008 11/20/2008 11/22/2008


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Main Menu Main Calendar Sculpting Tracker Cardio Tracker

11/22/2008 11/25/2008 11/27/2008 11/29/2008 12/2/2008 12/4/2008


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Main Menu
12/4/2008 12/6/2008 12/9/2008 12/11/2008 12/13/2008 12/16/2008
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Main Menu Main Calendar Sculpting Tracker Cardio Tracker

12/16/2008 12/18/2008 12/20/2008 12/23/2008 12/25/2008 12/27/2008


0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Main Menu Main Calendar
12/27/2008 12/30/2008 1/1/2009 1/3/2009 1/6/2009 1/8/2009
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Main Calendar Sculpting Tracker Cardio Tracker
1/8/2009 1/10/2009 1/13/2009 1/15/2009 1/17/2009 1/20/2009
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
1/20/2009 1/22/2009 1/24/2009 1/27/2009 1/29/2009 1/31/2009
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
1/31/2009
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Main Menu Main Calendar Sculpting Tracker Cardio Tracker
Your Motivators Are:

Cardio Calculators 11/4/08 12/3/08 1/2/09 2/1/09 Body Fat Calculators


Fitness Levels Day 1 Day 30 Day 60 Day 90 Notes
Sex Male Male Male Male
Age
Height (inches)
Weight (pounds) 0.00 - - -
Waist (inches)
Hips (inches)
Neck (inches)
Get Body Fat % From: Auto Calc Auto Calc Auto Calc Auto Calc
Body Fat % - - - -
Chest (inches)
Right Thigh (inches)
Left Thigh (inches)
Right Bicep (inches)
Left Bicep (inches)

Starting Statistics Tuesday, November 04, 2008 Beginning & Ending Body Stats Chart
Weight - lbs
1.00
Body Fat % - %
Fat Mass - lbs 0.90
Lean Mass - lbs 0.80

Stats at End of 90 Days Sunday, February 01, 2009 0.70

Weight - lbs 0.60


Body Fat % - %
0.50
Fat Mass - lbs
0.40 Tuesday, November
Lean Mass - lbs 04, 2008
0.30 Sunday, February
01, 2009
Final Results 0.20
Fat Lost - lbs
0.10
Fat Gained - lbs
Lean Mass Gained - lbs -
Lean Mass Lost - lbs
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Weight Lost lbs


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Weight Gained - lbs


90 Day Sculpting Chart Main Menu Main Calendar Sculpting Tracker

12

Regul ar Push-Ups (C 1-2)

Decline Push-Ups (C 3-4)

Lunges: (3), (5)

Fly Push-Ups 10
✘ Lunge/Squats Combo (3), (5)
✘ 7-7-7 Push-Ups
✘ Chair Dips
✘ Three Part Squats (8), (12) 8
✘ Lower Back Extensions
✘ Max. Push-Ups

Max. Squats

Heavy Pants 6
Military Press

Standard Bicep Curl s

Back Scratchers

Back Flys
✘ 4
Swimmer's Press

Wide Open Curls

Two-Arm Kick-Backs
✘ Lawnmowers
2
✘ Shoulder Flys
✘ Bicep 21's
✘ Upright Rows
✘ Calf-Raises
Top Wrist Curl
0

Bottom Wrist Curl 08 08 09

20 20 20
/4/ /4/ /4/

1 1 1 2 1
Sculpting Tracker Cardio Tracker

12
1
1
1
10 1
1
1
1
8 1
1
1
1
6 1
1
1
1
4 1
1
1
1
2
1
1
1
1
0
1
09
20 1
/4/ 1
1
Main Menu Main Calendar Transformation Tracker
Picture Help

90 Days Day 1 Photo 11/04/08


Main Menu Main Calendar Transformation Tracker
Picture Help

90 Days Day 30 Photo 12/03/08


Main Menu Main Calendar Transformation Tracker
Picture Help

90 Days Day 60 Photo 01/02/09


Main Menu Main Calendar Transformation Tracker
Picture Help

90 Days Day 90 Photo 02/01/09


Main Menu Main Calendar Cardio Tracker
YOUR TARGET HEART RATE CALCULATOR FOR CARDIO
Your Age from Main SetUp Page 0 years
Your Resting Heart Rate 68 beats/minute

calculate result
data complete? Yes
maximum heart rate for age 207 beats/minute
Method 1: American Council on Exercise
• Lower Limit for Target Heart Rate 103 beats/minute
• Upper Limit for Target Heart Rate 166 beats/minute
Method 2: Karvonen formula
• Lower Limit for Target Heart Rate 158 beats/minute
• Upper Limit for Target Heart Rate 186 beats/minute

Intensity Level TARGET HEART RATE (THR)


Very Light Sedentary 103 Beats Per Minute
Light Beginner 124 Beats Per Minute
Light Beginner 134 Beats Per Minute
Moderate Average 145 Beats Per Minute
Moderate Average 155 Beats Per Minute
Somewhat Hard Intermediate 166 Beats Per Minute
Hard Intermediate 176 Beats Per Minute
MAX Advanced 186 Beats Per Minute

More About Target Heart Rate


heart rate is the upper limit of what your cardiovascular system can handle during physical
activity. Exercising within your target heart rate zone can help boost your fitness level.

To check your heart rate during exercise:

1) Stop momentarily.
2) Take your pulse for 10 seconds.
3) Multiply this number by 6 to calculate your beats per minute.

Are your beats per minute within your target heart rate zone?
If you're just starting out an exercise program, keep your heart rate at the lower end of your
target heart rate zone and gradually work up to a higher intensity level.

A FINAL WORD ABOUT HEART-RATE MONITORING


Remember, your estimated target heart-rate zone is just that — an estimate.
If you feel like you are exercising too hard, you probably are. The best advice is
to reduce your intensity and find a heartrate range that works for you.
Back to Cardio Tracker
Enter Your Current Numbers Below
Lower Limit for THR 103
Upper Limit for THR 186

Use the above numbers in your Cardio


Tracker Worksheet

Take the Talk Test

You should be able to carry on a conversation


during your workout. If you are breathless, or
can't talk, you're working too hard! Slow down.
Also, keep in mind that dizziness and
lightheadedness is not a good sign. If you
experience this, you are overexerting yourself and
should stop!

If you're just starting out an exercise program,


keep your heart rate at the lower end of your
target heart rate zone and gradually work up to a
higher intensity level.
Main Menu Main Calendar Transformation Tracker Sculpting Tracker
FAT %, The U.S. Navy Circumference Method
Enter your measurements in inches or override cm block
Waist Hips Neck
0 inches 0 inches 0 inches
From Main Sheet - cm - cm - cm

Your results: How to read your results:


Male - % Men should have FAT % between 10 and

Female - % Women should have FAT % between 18

If You Will be Using Your Own Body Fat Numbers, Either From the Day 1 Day 30

Calculations Above, or Below, or From Some Other Source, Enter Here ==> - -

FAT %, Skinfold Method


To calculate your body fat, enter your age and your skinfold measurements (in millimeters) in
the appropriate calculator. Take three measurements at each site for greatest accuracy.
The sheet will take an average of your entered values. Mouseover the measurement site labels for
descriptions of where to use your calipers.

MALE BODY FAT % CALCULATORS


Your Age 46

3-SITE METHOD 1 2 3 Average


Chest 0 3-site BF% 2.18
Abdomen 0
Thigh 0

7-SITE METHOD 1 2 3 Average


Chest 0 7-site BF% 1.73
Abdomen 0
Thigh 0
Suprailiac 0
Midaxilliary 0
Tricep 0
Subscapula 0

FEMALE BODY FAT % CALCULATORS


Your Age 46
3-SITE METHOD 1 2 3 Average
Tricep 0 3-site BF% 3.88
Suprailiac 0
Thigh 0

7-SITE METHOD 1 2 3 Average


Tricep 0 7-site BF% 4.64
Suprailiac 0
Thigh 0
Chest 0
Midaxillary 0
Subscapula 0
Abdomen 0
Cardio Tracker

Height
0 inches
- cm

your results:
have FAT % between 10 and 18

ld have FAT % between 18 and 25

Day 60 Day 90
- - %

ents (in millimeters) in


r greatest accuracy.
asurement site labels for

%
%

%
Main Menu Main Calendar Transformation Tracker Sculpting Tracker Cardio Tracker
Inserting an image into Excel is fairly straightforward. Below is a spreadsheet with a picture in it. The picture
serves to illustrate a lesson on the circumference of a circle.

The image above was inserted like this:


From the Excel menu bar, click on Insert
From the drop down menu, select Picture
From the sub menu that appears, click on From File (Click the Clip Art option if you want to insert a clip art image.)
The following dialogue box appears:

Navigate to where on your computer your picture is


Then click Insert

Once the picture is inserted into Excel, you can resize it and move it to a new location. You can even crop it
down a bit by using the Crop tool on the Picture toolbar (View > Toolbars > Picture).
Sheet Index:
Main Menu
Main_Calendar
Sweat Workouts Info
Cardio_Tracker
Sculpting Workouts Info
Print Sculpt 1-2
Print Sculpt 3-4
Sculpting Tracker
Sculpting Workouts Summary
Transformation_Tracker
Sculpting_Graph_ALL
Day_1_Photo
Day_30_Photo
Day_60_Photo
Day_90_Photo
Cardio Calculators
BodyFat Calculators
Inserting_Pictures_Instructions

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