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
Tuesday
11/04/08

Wednesday
11/05/08
1
2

Sculpt 1-2

Sweat 1-2

Thursday
11/06/08

Main

Sculpt 1-2

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Sculpt 1-2

11/12/08

Sweat 1-2

11/13/08

11/18/08

Sculpt 1-2

11/19/08

11/14/08

Intensity ==>

11/15/08

Sweat 1-2

11/20/08

Sculpt 1-2

11/21/08

Sweat 1-2

Intensity ==>

11/17/08

11/22/08

Intensity ==>

Diet ==>
19

Sculpt 1-2

11/23/08

Diet ==>
20

Sweat 1-2

Ab Ripper 100

11/24/08

Rest Day

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

22

Sculpt 1-2

11/26/08

23

Sweat 1-2

11/27/08

24

Sculpt 1-2

11/28/08

25

Sweat 1-2

Ab Ripper 100

11/29/08

26

Sculpt 1-2

11/30/08

27

Sweat 1-2

Ab Ripper 100

12/01/08

Rest Day

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

29

Sculpt 1-2

12/03/08

30

Sweat 1-2

12/04/08

31

Sculpt 1-2

12/05/08

32

Sweat 1-2

Ab Ripper 100

12/06/08

33

Sculpt 1-2

12/07/08

34

Sweat 1-2

Ab Ripper 100

12/08/08

Ab Ripper 100

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

36

Sculpt 1-2

12/10/08

37

Sweat 1-2

12/11/08

38

Sculpt 1-2

12/12/08

39

Sweat 1-2

Ab Ripper 100

12/13/08

40

Sculpt 1-2

12/14/08

41

Sweat 1-2

Ab Ripper 100

12/15/08

Ab Ripper 100

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Sculpt 3-4

43

12/17/08

Sweat 3-4

44

12/18/08

Sculpt 3-4

Ab Ripper 200
Intensity ==>

Intensity ==>

45

12/19/08

Sweat 3-4

46

12/20/08

Sculpt 3-4

Ab Ripper 200
Intensity ==>

Intensity ==>

42

Rest Day

Intensity ==>

12/16/08

35

Rest Day

Intensity ==>

12/09/08

28

Ab Ripper 100

Intensity ==>

12/02/08

21

Ab Ripper 100

Intensity ==>

11/25/08

14

Rest Day

Intensity ==>

Diet ==>
18

Sweat 1-2

Ab Ripper 100

11/16/08

Diet ==>
13

Ab Ripper 100

Diet ==>
17

Intensity ==>

Diet ==>
12

Sculpt 1-2

Intensity ==>

Diet ==>
16

Monday
11/10/08

Rest Day

Intensity ==>

Diet ==>
11

Sweat 1-2

Intensity ==>

Sweat 1-2

Ab Ripper 100

Diet ==>
15

Sunday
11/09/08
Ab Ripper 100

Diet ==>
10

Sculpt 1-2

Intensity ==>

Diet ==>

Saturday
11/08/08

Sculpt 1-2

Intensity ==>

Ab Ripper 100
Intensity ==>

Sculpting
Tracker

Ab Ripper 100

Intensity ==>

Friday
11/07/08

Sweat 1-2

Ab Ripper 100

11/11/08

Cardio
Tracker

47

12/21/08

Sweat 3-4

48

12/22/08

Rest Day

Ab Ripper 200
Intensity ==>

Intensity ==>

Intensity ==>

49

Diet ==>

12/23/08

Diet ==>
50

Sculpt 3-4

12/24/08

Diet ==>
51

Sweat 3-4

12/25/08

Diet ==>
52

Sculpt 3-4

12/26/08

Diet ==>
53

Sweat 3-4

Ab Ripper 200

12/27/08

Diet ==>
54

12/28/08

Ab Ripper 200

Sculpt 3-4
Extra Cardio

Ab Ripper 200

Diet ==>
55

Sweat 3-4

12/29/08

Rest Day

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

12/30/08

57

Sculpt 3-4

12/31/08

58

Sweat 3-4

01/01/09

59

Sculpt 3-4

01/02/09

60

Sweat 3-4

Ab Ripper 200

01/03/09

61

Sculpt 3-4

01/04/09

62

Sweat 3-4

Ab Ripper 200

01/05/09

Ab Ripper 200

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

64

Sculpt 3-4

01/07/09

65

Sweat 3-4

01/08/09

66

Sculpt 3-4

01/09/09

67

Sweat 3-4

Ab Ripper 200

01/10/09

68

Sculpt 3-4

01/11/09

69

Sweat 3-4

Ab Ripper 200

01/12/09

Ab Ripper 200

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

71

Sculpt 3-4

01/14/09

72

Sweat 3-4

01/15/09

73

Sculpt 3-4

01/16/09

74

Sweat 3-4

Ab Ripper 200

01/17/09

75

Sculpt 3-4

01/18/09

76

Sweat 3-4

Ab Ripper 200

01/19/09

Ab Ripper 200

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

78

Sculpt 3-4

01/21/09

79

Sweat 3-4

01/22/09

80

Sculpt 3-4

01/23/09

81

Sweat 3-4

Ab Ripper 200

01/24/09

82

Sculpt 3-4

01/25/09

83

Sweat 3-4

Ab Ripper 200

01/26/09

Ab Ripper 200

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Sculpt 3-4

85

01/28/09

Sweat 3-4

86

01/29/09

Sculpt 3-4

Ab Ripper 200

87

01/30/09

Sweat 3-4

84

Rest Day

Intensity ==>

01/27/09

77

Rest Day

Intensity ==>

01/20/09

70

Rest Day

Intensity ==>

01/13/09

63

Rest Day

Intensity ==>

01/06/09

56

88

01/31/09

Sculpt 3-4

Ab Ripper 200

89

02/01/09

Sweat 3-4
Ab Ripper 200

90

WORKOUTS

COMPLETED
0

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Intensity ==>

Avg Intensity ###

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Diet ==>

Avg Diet

###

Main Menu
CARDIO WORKOUTS

TOOLS

Main Calendar

Sculpting Tracker Cardio Tracker

Sweat 1-2

Sweat 3-4

35:42:00

41:32:00

Tape X on Floor
Water & Towel
STRETCH

Total
Time
4:00

Total
Rounds
1

Total
Time
4:15

Total
Rounds
1

Power Yoga

4:40

4:30

PART 1 (HEAT UP)

3:00

4:30

Knees Up

1:00

1:30

Knees Out

1:00

1:30

Cross Overs

1:00

1:30

PART 2 (HIGH HEAT)

3:00

4:30

Jumping Jacks

1:00

1:30

Running in Place

1:00

1:30

Run Lunge

1:00

1:30

PART 3 (X-WORK)

3:00

4:30

Lateral X-Work

1:00

1:30

Fast Feet

1:00

1:30

Cross Hops

1:00

1:30

WATER / TOWEL BREAK

0:30

PART 4 (KICKING)

3:30

6:00

Right Front Kick

0:40

1:00

Left Front Kick

0:40

1:00

Right Knee Thrust

0:40

1:00

Left Knee Thrust

0:40

1:00

Right Side Kick

0:30

1:00

Left Side Kick

0:30

1:00

PART 5 (PUNCHING)

5:30

7:30

Left Jab/Right Cross

1:10

1:30

Right Jab/Left Cross

1:10

1:30

Left Hook/Right Uppercut

1:00

1:30

Right Hook/Left Uppercut

1:00

1:30

Body Blows

1:00

1:30

COOL DOWN

2:00

2:00

STRETCH

2:00

2:30

Water & Towel

Mat (optional)

Crunches
Right-Side Crunch
Left-Side Crunch
Elbows to Knees
Superman Crunch
Leg Lifts
In & Outs
Hip Rock
Bicycles
Full-Body Crunch

DVD Time
Time
0:15
0:15
0:15
0:15
0:15
0:15
0:15
0:15
0:10
0:18

Ab Ripper 200

0:04:13 DVD Time 0:05:49

Reps
10
10
10
10
10
10
10
10
10
10

Time
0:25
0:25
0:25
0:25
0:25
0:25
0:25
0:25
0:25
0:25

100
STRETCH / COOL-DOWN

0:45

Cardio
Notes

0:30

Ab Ripper 100
TOOLS

Get
Fit

Reps
20
20
20
20
20
20
20
20
20
20

200
0:45

Ab Ripper
Notes

Main Menu Main Calendar Transformation Tracker

TOOLS
Tape X on Floor

Total

Total

Water & Towel

Time

Rounds

Sweat, C

11/5/2008
Sweat 1-2

11/7/2008
Sweat 1-2

11/9/2008
Sweat 1-2

11/12/2
Sweat 1

18

18

18

18

0%

0%

0%

0%

Lower Limit THR

Upper Limit THR
Average Heart Rate
Cardio Time (Approx)
Time in Zone (Min)
Time in Zone (%)

Cardio Workout Info

, Cardio

2/2008
at 1-2

Main Ca

11/14/2008
Sweat 1-2

11/16/2008
Sweat 1-2

11/19/2008
Sweat 1-2

11/21/2008
Sweat 1-2

11/23/2008
Sweat 1-2

11/26/2
Sweat

18

18

18

18

18

18

18

0%

0%

0%

0%

0%

0%

0%

Calendar Transformation Tracker

6/2008
at 1-2

Sweat, Cardio

11/28/2008
Sweat 1-2

11/30/2008
Sweat 1-2

12/3/2008
Sweat 1-2

12/5/2008
Sweat 1-2

12/7/2008
Sweat 1-2

12/10/2
Sweat

18

18

18

18

18

18

18

0%

0%

0%

0%

0%

0%

0%

0/2008
at 1-2

Main Calendar Transformation Tracker

Sweat,

12/12/2008
Sweat 1-2

12/14/2008
Sweat 1-2

12/17/2008
Sweat 3-4

12/19/2008
Sweat 3-4

12/21/2008
Sweat 3-4

12/24/2
Sweat

18

18

18

27

27

27

27

0%

0%

0%

0%

0%

0%

0%

, Cardio

4/2008
at 3-4

Main Ca

12/26/2008
Sweat 3-4

12/28/2008
Sweat 3-4

12/31/2008
Sweat 3-4

1/2/2009
Sweat 3-4

1/4/2009
Sweat 3-4

1/7/20
Sweat

27

27

27

27

27

27

27

0%

0%

0%

0%

0%

0%

0%

Calendar Transformation Tracker

/2009
at 3-4

Sweat, Cardio

1/9/2009
Sweat 3-4

1/11/2009
Sweat 3-4

1/14/2009
Sweat 3-4

1/16/2009
Sweat 3-4

1/18/2009
Sweat 3-4

1/21/2
Sweat

27

27

27

27

27

27

27

0%

0%

0%

0%

0%

0%

0%

/2009
at 3-4

1/23/2009
Sweat 3-4

1/25/2009
Sweat 3-4

1/28/2009
Sweat 3-4

1/30/2009
Sweat 3-4

2/1/2009
Sweat 3-4

27

27

27

27

27

27

0%

0%

0%

0%

0%

0%

Avera

#DIV
#DIV
#DIV
23
#DIV
#DIV

Averages
#DIV/0!
#DIV/0!
#DIV/0!
23
#DIV/0!
#DIV/0!

Main Menu

Main Calendar

Sculpting Tracker

Sculpt 1-2
TOOLS
Water & Towel
Chair for Dips

STRETCH
Regular Push-Ups
Heavy Pants
Military Press
Standard Bicep Curls
Back Scratchers (Right)
Back Scratchers (Left)
Lunges 3
STRETCH BREAK
Fly Push-Ups
Back Flys
Swimmer's Press
Wide Open Curls
Two-Arm Kick-Backs
Lunge/Squats Combo
WATER / TOWEL BREAK
STRETCH BREAK
7-7-7 Push-Ups
Lawnmowers (Right)
Lawnmowers (Left)
Shoulder Flys
Bicep 21's
Chair Dips
Three Part Squats
STRETCH / COOL-DOWN

Cardio Tracker

Sculpt 3-4

DVD Time

28:44

Time
5:40
0:25
0:45
0:45
0:45
0:45
0:45
0:55
1:10
0:45
0:40
0:45
0:40
0:45
1:05
0:15
0:45
1:20
0:45
0:45
0:45
1:05
0:40
1:20
0:45

Reps
8-15
8-15
8-15
8-15
8-15
8-15
3
8-15
8-15
8-15
8-15
8-15
3

21
8-15
8-15
8-15
21
8-15
8

TOOLS

DVD Time

38:00

Time
5:25
0:45
0:25
0:35
0:35
0:35
0:35
1:15
0:45
0:45
0:40
0:40
0:45
0:40
3:00
0:30

Reps

STRETCH
Decline Push-Ups
Heavy Pants
Military Press
Standard Bicep Curls
Back Scratchers (Right)
Back Scratchers (Left)
Lunges 5
STRETCH BREAK
Fly Push-Ups
Back Flys
Swimmer's Press
Wide Open Curls
Two-Arm Kick-Backs
Lunge/Squats Combo
WATER / TOWEL BREAK
Wide-Tri-Die
Lawnmowers (Right)
Lawnmowers (Left)
Shoulder Flys
Bicep 21's
Chair Dips
Three Part Squats
STRETCH
Upright Rows
Calf-Raises (Left)
Calf-Raises (Right)

1:30
0:25
0:25
0:35
0:45
0:35
1:25
0:45
0:45
0:45
0:45

21
8-15
8-15
8-15
21
8-15
12

Top Wrist Curl

Bottom Wrist Curl
Lower Back Extensions
Max. Push-Ups
Max. Squats
STRETCH / COOL-DOWN

0:50
0:50
0:35
0:45
0:45
1:35

Water & Towel

Chair for Dips

8-20
8-15
8-15
8-15
8-15
8-15
5
8-20
8-15
8-15
8-15
8-15
5

8-15
15-20
15-20
12-15
12-15
5
50
25

SCULPT 1-2

TOOLS

Circuit Training

Dumbbells or Bands
Chair for Dips
Water
Towel

2/1/2008

Target
Time

Reps

Weight

Reps
5:40

STRETCH
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

1:10

STRETCH BREAK
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

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

STRETCH / COOL-DOWN
Notes:

0:45

Notes

SCULPT 3-4

TOOLS

Circuit Training

Dumbbells or Bands
Chair for Dips
Water
Towel

Time

Reps

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

Reps

0:45

STRETCH BREAK
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

0:30

WATER / TOWEL BREAK

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

0:45

STRETCH
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

Max. Push-Ups

0:45

50

Max. Squats

0:45

25

Notes:

Weight

5:25

STRETCH

STRETCH / COOL DOWN

2/1/2008

Target

1:35

Notes

90 Day Sculpting Tracker

Exercise
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

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

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
1/8/200
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Transformation Tracker

/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

Exercise
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

11/4/2008
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

Main Menu Main Calendar

11/6/2008
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

11/8/2008
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

Sculpting Tracker Cardio Tracker

11/11/2008
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

11/13/2008
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

11/15/2008
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

11/18/2008
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

11/20/2008
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

Main Menu Main Calendar

11/20/2008
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

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

11/25/2008
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

11/27/2008
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

Sculpting Tracker

11/29/2008
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

Cardio Tracker
12/2/2008
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

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

12/6/2008
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

12/9/2008
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

12/11/2008
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

Main Menu Main Calendar

12/11/2008
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

12/13/2008
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

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

12/18/2008
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

Sculpting Tracker

12/20/2008
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

Cardio Tracker
12/23/2008
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

12/25/2008
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

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

12/30/2008
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

1/1/2009
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

1/1/2009
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

1/3/2009
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

1/6/2009
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

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

Sculpting Tracker

1/10/2009
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

Cardio Tracker
1/13/2009
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

1/15/2009
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

1/17/2009
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

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

1/22/2009
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

1/22/2009
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

1/24/2009
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

1/27/2009
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

1/29/2009
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

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

1/2/09

2/1/09

Body Fat Calculators

Day 60

Day 90

Your Motivators Are:

Cardio Calculators

Fitness Levels

11/4/08
Day 1

12/3/08
Day 30

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
Weight
Body Fat %
Fat Mass
Lean Mass
Stats at End of 90 Days
Weight
Body Fat %
Fat Mass
Lean Mass

Tuesday, November 04, 2008

lbs
%
lbs
lbs
Sunday, February 01, 2009
lbs
%
lbs
lbs

Beginning & Ending Body Stats Chart

1.00
0.90
0.80
0.70
0.60
0.50
0.40
0.30

Final Results
Fat Lost
Fat Gained
Lean Mass Gained
Lean Mass Lost
Weight Lost
Weight Gained

0.20
lbs
lbs
lbs
lbs
lbs
lbs

0.10
-

Tuesday,
November 04,
2008

90 Day Sculpting Chart

Regular Push-Ups (C 12)

Decline Push-Ups (C 34)
Lunges: (3), (5)
Fly Push-Ups
Lunge/Squats Combo
(3), (5)
7-7-7 Push-Ups
Chair Dips
Three Part Squats (8),
(12)
Lower Back Extensions
Max. Push-Ups
Max. Squats
Heavy Pants
Military Press
Standard Bicep Curls
Back Scratchers
Back Flys
Swimmer's Press
Wide Open Curls
Two-Arm Kick-Backs
Lawnmowers
Shoulder Flys
Bicep 21's
Upright Rows
Calf-Raises
Top Wrist Curl
Bottom Wrist Curl

Main Menu Main Calendar

12

10

Sculpting Tracker

Sculpting Tracker Cardio Tracker

12

10

1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1

Main Menu Main Calendar

90 Days

Transformation Tracker

Day 1 Photo

Picture Help

11/04/08

Main Menu Main Calendar

90 Days

Transformation Tracker

Day 30 Photo

Picture Help

12/03/08

Main Menu Main Calendar

90 Days

Transformation Tracker

Day 60 Photo

Picture Help

01/02/09

Main Menu Main Calendar

90 Days

Transformation Tracker

Day 90 Photo

Picture Help

02/01/09

Main Menu

Main Calendar

Cardio Tracker

YOUR TARGET HEART RATE CALCULATOR FOR CARDIO

0
years
Your Age from Main SetUp Page
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
103
beats/minute
Lower Limit for Target Heart Rat
166
beats/minute
Upper Limit for Target Heart Rat
Method 2: Karvonen formula
158
beats/minute
Lower Limit for Target Heart Rat
186
beats/minute
Upper Limit for Target Heart Rat

Intensity
Very Light
Light
Light
Moderate
Moderate
Somewhat Hard
Hard
MAX

Level
TARGET HEART RATE (
Sedentary
103
Beats Per Minute
Beginner
124
Beats Per Minute
Beginner
134
Beats Per Minute
Average
145
Beats Per Minute
Average
155
Beats Per Minute
Intermedia 166
Beats Per Minute
Intermedia 176
Beats Per Minute
Advanced
186
Beats Per Minute

More About Target Heart Rate

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?
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.

t an estimate.
. The best advice is
ks for you.

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
0
-

From Main Sheet

inches
cm

Hips
0
-

inches
cm

Your results:
- %

Male
Female

Neck
0
-

How to read your results:

Men should have FAT % betw

Women should have FAT % be

If You Will be Using Your Own Body Fat Numbers, Either Fro

Day 1

Calculations Above, or Below, or From Some Other Source,

FAT %, Skinfold Method

To calculate your body fat, enter your age and your skinfold measurements (in m
the appropriate calculator. Take three measurements at each site for greatest
The sheet will take an average of your entered values. Mouseover the measuremen
descriptions of where to use your calipers.
MALE BODY FAT % CALCULATORS
Your Age
46
3-SITE METHOD
Chest
Abdomen
Thigh

7-SITE METHOD
Chest
Abdomen
Thigh
Suprailiac
Midaxilliary
Tricep
Subscapula

Average
0
0
0

3-site BF%

Average
0
0
0
0
0
0

7-site BF%

FEMALE BODY FAT % CALCULATORS

Your Age
46
3-SITE METHOD
Tricep

Average
0

3-site BF%

Suprailiac
Thigh

7-SITE METHOD
Tricep
Suprailiac
Thigh
Chest
Midaxillary
Subscapula
Abdomen

0
0

Average
0
0
0
0
0
0
0

7-site BF%

Sculpting Tracker

inches
cm

Cardio Tracker

Height
0
-

inches
cm

How to read your results:

Men should have FAT % between 10 and 18
Women should have FAT % between 18 and 25

Day 30

Day 60

Day 90

nfold measurements (in millimeters) in

ts at each site for greatest accuracy.
ouseover the measurement site labels for
your calipers.

2.18 %

1.73 %

3.88 %

4.64 %

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