Enter Your Start Date Below (dd/mm)

Monday, May 19, 2008

Main Start Up Data Sheet

Fit Test Page

Master Schedule

Worksheets

Charts

Copyright, 2007 Bill Knighton. All Rights Reserved.

 Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page Cardio Page

Master Schedule For Classic, Lean, Doubles Programs Johnny or Jane Fitness
From To
Monday May 19, 2008 Sunday June 15, 2008 FullScreen OFF
Use It or Lose It Monday June 16, 2008 Sunday July 13, 2008
Zoom 75 Zoom 100
Monday July 14, 2008 Sunday August 17, 2008

Day of Classic Lean Doubles Doubles

Day Date Week Program Program Program (AM) Program (PM) Week Phase
1 05/19/08 Monday Chest & Back + Ab Ripper X Core Synergistics Chest & Back + Ab Ripper X

2 05/20/08 Tuesday Plyometrics Cardio X Plyometrics

3 05/21/08 Wednesday Shoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper X

4
5
05/22/08

05/23/08
Thursday

Friday
Yoga X

Legs & Back + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

1
6 05/24/08 Saturday Kenpo X Kenpo X Kenpo X

7 05/25/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

8 05/26/08 Monday Chest & Back + Ab Ripper X Core Synergistics Chest & Back + Ab Ripper X

9 05/27/08 Tuesday Plyometrics Cardio X Plyometrics

10 05/28/08 Wednesday Shoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper X M P
11 05/29/08 Thursday Yoga X Yoga X Yoga X 2 a
i h
12
13
05/30/08

05/31/08
Friday

Saturday
Legs & Back + Ab Ripper X

Kenpo X
Legs & Back + Ab Ripper X

Kenpo X
Legs & Back + Ab Ripper X

Kenpo X
n
a
14 06/01/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch s
15
16
06/02/08

06/03/08
Monday

Tuesday
Chest & Back + Ab Ripper X

Plyometrics
Core Synergistics

Cardio X
Chest & Back + Ab Ripper X

Plyometrics
e
17 06/04/08 Wednesday Shoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper X

18
19
06/05/08

06/06/08
Thursday

Friday
Yoga X

Legs & Back + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

3 1
20 06/07/08 Saturday Kenpo X Kenpo X Kenpo X

21 06/08/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

22 06/09/08 Monday Yoga X Yoga X Yoga X

23 06/10/08 Tuesday Core Synergistics Core Synergistics Core Synergistics

R
e
24 06/11/08 Wednesday Kenpo X Kenpo X Kenpo X

4
c
o
25 06/12/08 Thursday X Stretch X Stretch X Stretch
v
e
r
y
 Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page 1
Cardio Page

Master Schedule For Classic, Lean, Doubles Programs Johnny or Jane Fitness
From To
Monday May 19, 2008 Sunday June 15, 2008 FullScreen OFF
Use It or Lose It Monday June 16, 2008 Sunday July 13, 2008
Zoom 75 Zoom 100
Monday July 14, 2008 Sunday August 17, 2008
R
Classic Lean e
Day of Doubles Doubles
4
c
Day Date Week Program Program Program (AM) Program (PM) Week
o
v Phase
e
26 06/13/08 Friday Core Synergistics Cardio X Core Synergistics r
y
27 06/14/08 Saturday Yoga X Yoga X Yoga X

28 06/15/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

 Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page Cardio Page

Master Schedule For Classic, Lean, Doubles Programs Johnny or Jane Fitness
From To
Monday May 19, 2008 Sunday June 15, 2008 FullScreen OFF
Use It or Lose It Monday June 16, 2008 Sunday July 13, 2008
Zoom 75 Zoom 100
Monday July 14, 2008 Sunday August 17, 2008

Day of Classic Lean Doubles Doubles

Day Date Week Program Program Program (AM) Program (PM) Week Phase
29 06/16/08 Monday Chest, Sho & Triceps + Ab RipperCore
X Synergistics (AM) Cardio X Chest, Sho & Triceps + Ab Ripper X

30 06/17/08 Tuesday Plyometrics Cardio X Plyometrics

31 06/18/08 Wednesday Back & Biceps + Ab Ripper X Chest, Sho & Triceps + Ab Ripper(AM)
X Cardio X Back & Biceps + Ab Ripper X

32
33
06/19/08

06/20/08
Thursday

Friday
Yoga X

Legs & Back + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

Yoga X

(AM) Cardio X Legs & Back + Ab Ripper X

5
34 06/21/08 Saturday Kenpo X Kenpo X Kenpo X

35 06/22/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

36 06/23/08 Monday Chest, Sho & Triceps + Ab RipperCore

X Synergistics (AM) Cardio X Chest, Sho & Triceps + Ab Ripper X

37 06/24/08 Tuesday Plyometrics Cardio X Plyometrics

38 06/25/08 Wednesday Back & Biceps + Ab Ripper X Chest, Sho & Triceps + Ab Ripper(AM)
X Cardio X Back & Biceps + Ab Ripper X M P
39 06/26/08 Thursday Yoga X Yoga X Yoga X 6 a
i h
40
41
06/27/08

06/28/08
Friday

Saturday
Legs & Back + Ab Ripper X

Kenpo X
Legs & Back + Ab Ripper X

Kenpo X
(AM) Cardio X

Kenpo X
Legs & Back + Ab Ripper X n
a
42 06/29/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch s
43
44
06/30/08

07/01/08
Monday

Tuesday
Chest, Sho & Triceps + Ab RipperCore

Plyometrics
X Synergistics

Cardio X
(AM) Cardio X

Plyometrics
Chest, Sho & Triceps + Ab Ripper X
e
45 07/02/08 Wednesday Back & Biceps + Ab Ripper X Chest, Sho & Triceps + Ab Ripper(AM)
X Cardio X Back & Biceps + Ab Ripper X

46
47
07/03/08

07/04/08
Thursday

Friday
Yoga X

Legs & Back + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

Yoga X

(AM) Cardio X Legs & Back + Ab Ripper X

7 2
48 07/05/08 Saturday Kenpo X Kenpo X Kenpo X

49 07/06/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

50 07/07/08 Monday Yoga X Yoga X Yoga X

51 07/08/08 Tuesday Core Synergistics Core Synergistics Core Synergistics

R
e
52 07/09/08 Wednesday Kenpo X Kenpo X Kenpo X

8
c
o
53 07/10/08 Thursday X Stretch X Stretch X Stretch
v
e
54 07/11/08 Friday Core Synergistics Cardio X Core Synergistics r
y
55 07/12/08 Saturday Yoga X Yoga X Yoga X

56 07/13/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

 Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page Cardio Page

Master Schedule For Classic, Lean, Doubles Programs Johnny or Jane Fitness
From To
Monday May 19, 2008 Sunday June 15, 2008 FullScreen OFF
Use It or Lose It Monday June 16, 2008 Sunday July 13, 2008
Zoom 75 Zoom 100
Monday July 14, 2008 Sunday August 17, 2008

Day of Classic Lean Doubles Doubles

Day Date Week Program Program Program (AM) Program (PM) Week Phase
57 07/14/08 Monday Chest & Back + Ab Ripper X Chest & Back + Ab Ripper X (AM) Cardio X Chest & Back + Ab Ripper X

58 07/15/08 Tuesday Plyometrics Cardio X (AM) Cardio X Plyometrics

59 07/16/08 Wednesday Shoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper X

60
61
07/17/08

07/18/08
Thursday

Friday
Yoga X

Legs & Back + Ab Ripper X

Yoga X

Core Synergistics
(AM) Cardio X

(AM) Cardio X
Yoga X

Legs & Back + Ab Ripper X

9
62 07/19/08 Saturday Kenpo X Kenpo X Kenpo X

63 07/20/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

64 07/21/08 Monday Chest, Sho & Triceps + Ab RipperChest,

X Sho & Triceps + Ab Ripper(AM)
X Cardio X Chest, Sho & Triceps + Ab Ripper X

65 07/22/08 Tuesday Plyometrics Cardio X (AM) Cardio X Plyometrics

66 07/23/08 Wednesday Back & Biceps + Ab Ripper X Back & Biceps + Ab Ripper X Back & Biceps + Ab Ripper X

67
68
07/24/08

07/25/08
Thursday

Friday
Yoga X

Legs & Back + Ab Ripper X

Yoga X

Core Synergistics
(AM) Cardio X

(AM) Cardio X
Yoga X

Legs & Back + Ab Ripper X

10
69
70
07/26/08
07/27/08
Saturday

Sunday
Kenpo X

Rest or X Stretch
Kenpo X

Rest or X Stretch
Kenpo X

Rest or X Stretch
M
a
P
71 07/28/08 Monday Chest & Back + Ab Ripper X Chest & Back + Ab Ripper X (AM) Cardio X Chest & Back + Ab Ripper X i h
n
72 07/29/08 Tuesday Plyometrics Cardio X (AM) Cardio X Plyometrics a
73
74
07/30/08

07/31/08
Wednesday Shoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper XShoulders & Arms + Ab Ripper X

Thursday Yoga X Yoga X (AM) Cardio X Yoga X

11 s
75 08/01/08 Friday Legs & Back + Ab Ripper X Core Synergistics (AM) Cardio X Legs & Back + Ab Ripper X e
76 08/02/08 Saturday Kenpo X Kenpo X Kenpo X

77 08/03/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

78
79
08/04/08

08/05/08
Monday

Tuesday
Chest, Sho & Triceps + Ab RipperChest,

Plyometrics
X Sho & Triceps + Ab Ripper(AM)

Cardio X
X Cardio X

(AM) Cardio X
Chest, Sho & Triceps + Ab Ripper X

Plyometrics
3
80 08/06/08 Wednesday Back & Biceps + Ab Ripper X Back & Biceps + Ab Ripper X Back & Biceps + Ab Ripper X

81
82
08/07/08

08/08/08
Thursday

Friday
Yoga X

Legs & Back + Ab Ripper X

Yoga X

Core Synergistics
(AM) Cardio X

(AM) Cardio X
Yoga X

Legs & Back + Ab Ripper X

12
83 08/09/08 Saturday Kenpo X Kenpo X Kenpo X

84 08/10/08 Sunday Rest or X Stretch Rest or X Stretch Rest or X Stretch

 Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page 3
Cardio Page

Master Schedule For Classic, Lean, Doubles Programs Johnny or Jane Fitness
From To
Monday May 19, 2008 Sunday June 15, 2008 FullScreen OFF
Use It or Lose It Monday June 16, 2008 Sunday July 13, 2008
Zoom 75 Zoom 100
Monday July 14, 2008 Sunday August 17, 2008

Day of Classic Lean Doubles Doubles

Day Date Week Program Program Program (AM) Program (PM) Week Phase
85 08/11/08 Monday Yoga X Yoga X Yoga X

86 08/12/08 Tuesday Core Synergistics Core Synergistics Core Synergistics

R
87 08/13/08 Wednesday Kenpo X Kenpo X Kenpo X e

13
c
88 08/14/08 Thursday X Stretch X Stretch X Stretch o
v
89 08/15/08 Friday Core Synergistics Cardio X Core Synergistics e
r
90 08/16/08 Saturday Yoga X Yoga X Yoga X y

CELEBRATE & CHECK CELEBRATE & CHECK CELEBRATE & CHECK

91 08/17/08 Sunday FINAL RESULTS FINAL RESULTS FINAL RESULTS
TOTAL NUMBER OF WORKOUTS COMPLETED 0 0 0 0
TOTAL PCT OF WORKOUTS COMPLETED 0% 0% 0% 0%
 Main SetUp Page
Name:
Starting Info
Johnny or Jane Fitness
Sex: Male <= Male or Female from dropdown list
Age:
Height: inches - cm
Weight: pounds - kg
Waist: inches - cm Go To Fit Test Pag
Hips: inches - cm
Neck: inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>> 0
Body Fat %: - % Body Fat Calculators

Lean Body Mass: -

Progress Journal
Fat Mass: -
P90X Start Date==> Monday, May 19, 2008
90 days Goal Date: Sunday, August 17, 2008
Enter Below Your Body Weight and Fat % Goals at the End of 90 Days
Body Weight Goal: 0 pounds
Body Fat % Goal: 0.00 % = - % decrease in bodyfat
Goal Weight Loss = 0.00 pounds in 13.00 weeks
which = 0.00 pounds to lose per week
 Main Menu Main Set Up Master Schedule Zoom 75 Zoom 100 Get Fit
Fit Test Prior to Day 1 After Day 90 Diff (+ / -) Johnny or Jane Fitness TOOLS NEEDED
Resting Heart Rate 0 0 0 beats per minute Heart Rate Monitor
Pull-Ups 0 0 0 number Body Fat Caliper
Vertical Leap (M1|M2) 0 0 0 0 measurement 1 & 2 Tape Measure
Vertical Leap Inches 0 0 0 inches Scale
Push-Ups 0 0 0 number Partner (Optional)
Toe-Touch -100 -100 0 inches (+ / -) Pull-Up Bar
Wall Squat (Seconds) 0 0 Min:Sec Timer
Bicep Curls (Reps | Wt ) 10 20 15 30 5 10 Reps / Weight or Band Towel
Total Poundage 0 0 0 pounds Water
In & Outs 0 0 0 number Your "Bring It" Face
Heart Rate Maximizer
Progress Journal
Immediately After 0 0 0 beats per second
After 1 Minute Rest 0 0 0 beats per second
After 2 Minutes Rest 0 0 0 beats per second
After 3 Minutes Rest 0 0 0 beats per second Weekly
After 4 Minutes Rest 0 0 0 beats per second Check Up Pages
6/16/2008 7/14/2008 8/18/2008 Week 1 CheckUp
Cardio Calculators Body Fat Calculators
Phase 1 Phase 2 Phase 3 Week 2 CheckUp
Fitness Levels Day 1 Day 28 Day 56 Day 90 Notes Week 3 CheckUp
Weight 0.00 - - - NEED TO BUY NEW CLOTHES!!! Week 4 CheckUp
Body Fat % 0.00% 0.00% 0.00% 0.00% BLEW AWAY MY BODYFAT% GOAL!! Week 5 CheckUp
Chest 44 43 42 41 Week 6 CheckUp
Waist 0.00 - - - Week 7 CheckUp
Hips 0.00 - - - Week 8 CheckUp
Neck 0.00 - - - Week 9 CheckUp
Right Thigh 23 22 21.5 21 Week 10 CheckUp
Left Thigh 22.5 21.5 21 20 Week 11 CheckUp
Right Bicep 13.5 14 15 15.5 GETTING SOME GUNS!! Week 12 CheckUp
Left Bicep 13.25 13.5 14.5 15 Week 13 CheckUp
Starting Statistics Monday, May 19, 2008 Beginning & Ending Body Stats Chart
Weight - lbs
Body Fat % - % 1.00
Fat Mass - lbs 0.90
Lean Mass - lbs
0.80
Stats at End of 90 Days Sunday, August 17, 2008
Weight - lbs 0.70

Body Fat % - % 0.60

Fat Mass - lbs Monday, May 19, 2008
0.50
Lean Mass - lbs Sunday, August 17, 2008
0.40
Final Results
Fat Lost - lbs 0.30
Fat Gained - lbs 0.20
Lean Mass Gained - lbs
0.10
Lean Mass Lost - lbs
Weight Lost - lbs -
Weight Gained - lbs Weight Body Fat % Fat Mass Lean Mass
 Johnny or Jane Fitness
Worksheets Menu
Chest & Back Plyometrics
Yoga X
Shoulders & Arms Kenpo X
Core Synergistics
Legs & Back Core Synergistics (LEAN)
Cardio X (LEAN)
Chest, Shoulders & Triceps Cardio X (DOUBLES)

Chest, Shoulders & Triceps (Lean) X Stretch

Back & Biceps Ab Ripper X

Main Menu Workout Graphs Menu

Master Schedule 13 Week Body Stats Journal & Graph

Workout Journal Summaries

 Johnny or Jane Fitness
Charts Menu
Chest & Back

Shoulders & Arms Ab Ripper X Charts

Legs & Back Weekly Averages per Exercise

Chest, Shoulders & Triceps Weekly Total Averages of All Exercises

Chest, Shoulders & Triceps (LEAN)

Back & Biceps

Weekly Body Stats Progress Journal & Graph

Main Menu Workout Journals

Master Schedule
 Main Menu Main Set Up Master Schedule Fit Test Page Weekly Body Stats Journal
FAT %, The U.S. Navy Circumference Method

Enter your measurements in inches or override cm block

Waist Hips Neck Height
- inches - inches - inches - inches
From Main Sheet - cm - cm - cm - cm

Your results: How to read your results:

Male - % Men should have FAT % between 10 and 18

Female - % Women should have FAT % between 18 and 25

FAT %, Skinfold Method Weekly CheckUp Pages

To calculate your body fat, enter your age and your skinfold measurements (in millimeters) in Week 1 CheckUp
the appropriate calculator. Take three measurements at each site for greatest accuracy. Week 2 CheckUp
The sheet will take an average of your entered values. Mouseover the measurement site labels for Week 3 CheckUp
descriptions of where to use your calipers. Week 4 CheckUp
Week 5 CheckUp
MALE BODY FAT % CALCULATORS Week 6 CheckUp
Your Age 0 Week 7 CheckUp
Week 8 CheckUp
3-SITE METHOD 1 2 3 Average Week 9 CheckUp
Chest 0 3-site BF% (2.26) % Week 10 CheckUp
Abdomen 0 Week 11 CheckUp
Thigh 0 Week 12 CheckUp
Week 13 CheckUp

7-SITE METHOD 1 2 3 Average

Chest 0 7-site BF% (3.23) %
Abdomen 0
Thigh 0
Suprailiac 0
Midaxilliary 0
Tricep 0
Subscapula 0

FEMALE BODY FAT % CALCULATORS

Your Age 0

3-SITE METHOD 1 2 3 Average

Tricep 0 3-site BF% 1.45 %
Suprailiac 0
Thigh 0

7-SITE METHOD 1 2 3 Average

Tricep 0 7-site BF% 2.39 %
Suprailiac 0
Thigh 0
Chest 0
Midaxillary 0
Subscapula 0
Abdomen 0
 Main Menu Main Set Up Master Schedule Fit Test Page Weekly Body Stats Journal
YOUR TARGET HEART RATE CALCULATOR FOR CARDIO Zoom 75 Zoom 100
Your Age from Main SetUp Page 0 years
Your Resting Heart Rate 0 beats/minute
CARDIO WORKOUT LINKS
calculate result
data complete? No Plyometrics
maximum heart rate for age 207 beats/minute Kenpo X
Method 1: American Council on Exercise Cardio X (LEAN)
• Lower Limit for Target Heart Rate 103 beats/minute Cardio X (DOUBLES)
• Upper Limit for Target Heart Rate 166 beats/minute
Method 2: Karvonen formula Enter Your Current Numbers Below
• Lower Limit for Target Heart Rate 134 beats/minute Lower Limit for THR 103
• Upper Limit for Target Heart Rate 176 beats/minute Upper Limit for THR 176
Use the above numbers in your Cardio
Intensity Level TARGET HEART RATE (THR) Worksheets
Very Light Sedentary 103 Beats Per Minute Take the Talk Test
Light Beginner 124 Beats Per Minute
Light Beginner 134 Beats Per Minute You should be able to carry on a conversation during
your workout.  If you are breathless, or can't talk, you're
Moderate Average 145 Beats Per Minute working too hard!  Slow down.  Also, keep in mind that
Moderate Average 155 Beats Per Minute dizziness and lightheadedness is not a good sign.  If you
experience this, you are overexerting yourself and
Somewhat Hard Intermediate 166 Beats Per Minute should stop!
Hard Intermediate 176 Beats Per Minute
MAX Advanced 176 Beats Per Minute
If you're just starting out an exercise program, keep
your heart rate at the lower end of your target heart
More About Target Heart Rate rate zone and gradually work up to a higher intensity
level.

Your target heart rate is 60 percent to 85 percent of your maximum heart rate. Maximum 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.
 TOOLS CHEST & BACK Zoom 75 Zoom 100

Weights or Bands Week 1 Week 2 Week 3 Week 9 Week 11

Push-Up Bars ( Mon ) ( Mon ) ( Mon ) ( Mon ) ( Mon )
Chart
Pull-Up Bar or Bands 05/19/08 05/26/08 06/02/08 7/14/2008 7/28/2008
Notes
Chair Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Standard Push-Ups

Wide Front Pull-Ups

Military Push-Ups

Reverse Grip Chin-Ups

Wide Fly Push-Ups

Close Grip Overhand Pull-Ups

Decline Push-Ups

Heavy Pants

Diamond Push-Ups

Lawnmowers

Dive-Bomber Push-Ups

Back Flyes

TOTAL PUSH-UPS 0 0 0 0 0 0 TOTAL PUSH-UPS

TOTAL PULL-UPS (Un-Assisted) 0 0 0 0 0 0 TOTAL PULL-UPS

Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X
Notes / Supplements:
DVD Time: 0:52:50
Warm-Up 0:2:21
Stretching: 0:6:30
 TOOLS SHOULDERS & ARMS Zoom 75% Zoom 100%

Weights or Bands Week 1 Week 2 Week 3 Week 9 Week 11

Wall ( Wed ) ( Wed ) ( Wed ) ( Wed ) ( Wed ) Chart
Chair 05/21/08 05/28/08 06/04/08 7/16/2008 7/23/2008
Notes
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Alternating Shoulder Press

In & Out Bicep Curls

Two-Arm Triceps Kickbacks

Deep Swimmer's Press

Full Supination Concentration Curls

Chair Dips

Upright Rows

Static Arm Curls

Flip-Grip Twist Triceps Kickbacks

Seated Two-Angle Shoulder Flyes

Crouching Cohen Curls

Lying-Down Triceps Extensions

In & Out Staight-Arm Shoulder Flyes

Congdon Curls

Side Tri-Raises

DON'T HOLD YOUR BREATH Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X

Notes / Supplements:
DVD Time: 0:59:40
Warm-Up 0:2:45
Stretching: 0:7:23
 Main Menu Master Schedule Worksheets Charts Workout Summaries 75 100 Full Screen OFF

TOOLS LEGS & BACK Chart

Weights or Bands Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12
Wall ( Fri ) ( Fri ) ( Fri ) ( Fri ) ( Fri ) ( Fri ) ( Fri ) ( Fri ) ( Fri ) ( Fri )
Pull-Up Bar or Bands 05/23/08 05/30/08 06/06/08 6/20/2008 6/27/2008 7/4/2008 7/18/2008 7/25/2008 8/1/2008 8/8/2008
Chair Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Balanced Lunges
Calf Raise Squats
Reverse Grip Chin-Ups
Super Skaters
Wall Squats (Seconds)
Wide-Front Pull-Ups
Step Back Lunges
Alternating Side Lunges
Closed Grip Overhand Pull-Up

Single-Leg Wall Squats

Dead Lift Squats
Switch Grip Pull-Ups
Three-Way Lunges
Sneaky Lunges
Reverse Grip Chin-Ups
Chair Salutations
Toe Row Iso Lunges
Wide-Front Pull-Ups
Groucho Walk
Calf-Raises
Close-Grip Overhead Pull-Ups
80-20 Selbers Speed Squats
Switch Grip Pull-Ups
TOTAL PULL-UPS = 0 0 0 0 0 0 0 0 0 0 0
Go To ( Ab Ripper X ) Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X

Notes / Supplements:
DVD Time: 0:58:59
Warm-Up 0:2:25
Stretching: 0:7:34
 Main Menu Master Schedule Worksheets Charts Workout Summaries

TOOLS CHEST, SHOULDERS & TRICEPS Zoom 75% Zoom 100%

Weights or Bands Week 5 Week 6 Week 7 Week 10 Week 12

Push-Up Bars ( Mon ) ( Mon ) ( Mon ) ( Mon ) ( Mon )
Chart
Plastic Plate, Cardboard, or Towel 6/16/2008 6/23/2008 6/30/2008 7/21/2008 8/4/2008
Notes
Chair Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Slow-Motion 3-In-1 Push-Ups
In & Out Shoulder Flys
Chair Dips
Plange Push-Ups
Pike Presses
Side Tri-Rises
Floor-Flys
Scarecrows
Overhead Triceps Extensions
Two-Twitch Speed Push-Ups
Y-Presses
Lying Triceps Extensions
Side-To-Side Push-Ups
Pour Flys
Side-Leaning Triceps Extensions
One-Arm Push-Up
Weighted Circles
Throw The Bomb
Clap or Plyo Push-Ups
Slow-Mo Throws
Front-To-Back Triceps Extensions
One-Arm Balance Push-Ups
Fly-Row-Presses
Dumbbell Cross-Body Blows
TOTAL NUMBER OF PUSH-UPS 0 0 0 0 0 0 TOTAL PUSH-UPS
MONEY IN LAST 3 REPS Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X
Notes / Supplements:
DVD Time: 0:55:44
Warm-Up 0:2:30
Stretching: 0:6:20
 Main Menu Master Schedule Worksheets Charts Workout Summaries

TOOLS CHEST, SHOULDERS & TRICEPS ** LEAN ** Zoom 75% Zoom 100%

Weights or Bands Week 5 Week 6 Week 7 Week 10 Week 12

Push-Up Bars ( Wed ) ( Wed ) ( Wed ) ( Mon ) ( Mon )
Chart
Plastic Plate, Cardboard, or Towel 6/18/2008 6/25/2008 7/2/2008 7/21/2008 8/4/2008
Notes
Chair Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Slow-Motion 3-In-1 Push-Ups
In & Out Shoulder Flys
Chair Dips
Plange Push-Ups
Pike Presses
Side Tri-Rises
Floor-Flys
Scarecrows
Overhead Triceps Extensions
Two-Twitch Speed Push-Ups
Y-Presses
Lying Triceps Extensions
Side-To-Side Push-Ups
Pour Flys
Side-Leaning Triceps Extensions
One-Arm Push-Up
Weighted Circles
Throw The Bomb
Clap or Plyo Push-Ups
Slow-Mo Throws
Front-To-Back Triceps Extensions
One-Arm Balance Push-Ups
Fly-Row-Presses
Dumbbell Cross-Body Blows

TOTAL NUMBER OF PUSH-UPS 0 0 0 0 0 0 TOTAL PUSH-UPS

MONEY IN LAST 3 REPS Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X

Notes / Supplements:
DVD Time: 0:55:44
Warm-Up 0:2:30
Stretching: 0:6:20
 Main Menu Master Schedule Worksheets Charts Workout Summaries

TOOLS BACK & BICEPS Zoom 75% Zoom 100%

Weights or Bands Week 5 Week 6 Week 7 Week 10 Week 12

Wall ( Wed ) ( Wed ) ( Wed ) ( Wed ) ( Wed )
Chart
Pull-Up Bar, or Bands 6/18/2008 6/25/2008 7/2/2008 7/23/2008 8/6/2008
Notes
Chair Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Wide Front Pull-Ups
Lawnmowers
Twenty-Ones
One-Arm Cross-Body Curls
Switch Grip Pull-Ups
Elbows-Out Lawnmowers
Standing Bicep Curls
One-Arm Concentration Curls
Corn Cob Pull-Ups
Reverse Grip Bent-Over Rows
One Arm Curls
Static Arm Curls
Towel Pull-Ups
Congdon Locomotives
Crouching Cohen Curls
One-Arm Corkscrew Curls
Chin-Ups
Seated Bent-Over Back Flys
Curl Up / Hammer Downs
Hammer Curls
Max Rep Pull-Ups
Superman
In-Out Hammer Curls
Strip-Set Curls

TOTAL PULL-UPS 0 0 0 0 0 0 TOTAL PULL-UPS

STRIVE FOR GOOD FORM Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X
Notes / Supplements:
DVD Time: 0:51:36
Warm-Up 0:2:35
Stretching: 0:6:32
 Main Menu Master Schedule Worksheets Charts Zoom 75 Zoom 100 Master Schedule Worksheets Charts Summaries Page Master Schedule Worksheets Charts Zoom 75 Zoom 100

TOOLS
Ab Ripper X Chart: By WeekSummaries
Chart: By Exercise Page Johnny or Jane Fitness Ab Ripper X Chart: By WeekSummaries
Chart: By Exercise Page
Mat Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12
Water and Towel ( Mon ) ( Wed ) ( Fri ) ( Mon ) ( Wed ) ( Fri ) ( Mon ) ( Wed ) ( Fri ) (Mon) (Wed) (Fri) (Mon) (Wed) (Fri) (Mon) (Wed) (Fri) (Mon) (Wed) (Fri) (Mon) (Wed) (Fri) (Mon) (Wed) (Fri) (Mon) (Wed) (Fri)
05/19/08 05/21/08 05/23/08 05/26/08 05/28/08 05/30/08 06/02/08 06/04/08 06/06/08 06/16/08 06/18/08 06/20/08 06/23/08 06/25/08 06/27/08 06/30/08 07/02/08 07/04/08 07/14/08 07/16/08 07/18/08 07/21/08 07/23/08 07/25/08 07/28/08 07/30/08 08/01/08 08/04/08 08/06/08 08/08/08
Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps Reps
In & Outs
Bicycles
Crunchy Frogs
Cross Leg/Wide Leg Sit-Ups
Fifer Scissors
Hip Rock'n Raises
Pulse Ups (Heels to the Heaven)
V-Up/Roll-Up Combos
Oblique V-Ups
Leg Climbs
Mason Twists
TOTAL REPS
Classic & Doubles ==> Chest & Back Shoulders & Arms
Legs & Back Chest & Back Shoulders & Arms
Legs & Back Chest & Back Shoulders & Arms
Legs & Back Chest, Sho & Triceps
Back & BicepsLegs & Back Chest, Sho & Triceps
Back & BicepsLegs & Back Chest, Sho & Triceps
Back & BicepsLegs & Back Chest & Back Shoulders & Arms
Legs & Back Chest, Sho & Triceps
Back & BicepsLegs & Back Chest & Back Shoulders & Arms
Legs & Back Chest, Sho & Triceps
Back & BicepsLegs & Back

Chest, Sho & Tri (Lean) Chest, Sho & Tri (Lean) Chest, Sho & Tri (Lean) Chest, Sho & Tri (Lean) Chest, Sho & Tri (Lean)
Lean ==>
Notes / Supplements:
DVD Time: 0:16:06
11 MOVES SHOOT FOR 30 EACH
AB RIPPER 339
 P90X Weekly Summary of Reps and Total Poundage

Main Menu Master Schedule Worksheets Charts

Chest & Back 1 2 3 4 5 6 7 8 9 10 11 12
Standard Push-Ups 0 0 0 0 0
Wide Front Pull-Ups 0 0 0 0 0
Military Push-Ups 0 0 0 0 0
Reverse Grip Chin-Ups 0 0 0 0 0
Wide Fly Push-Ups 0 0 0 0 0
Closed Grip Overhand Pull-Ups 0 0 0 0 0
Decline Push-Ups 0 0 0 0 0
Heavy Pants 0 0 0 0 0
Diamond Push-Ups 0 0 0 0 0
Lawnmowers 0 0 0 0 0
Dive-Bomber Push-Ups 0 0 0 0 0
Back Flyes 0 0 0 0 0
Shoulders & Arms 1 2 3 4 5 6 7 8 9 10 11 12
Alternating Shoulder Press 0 0 0 0 0
In & Out Bicep Curl 0 0 0 0 0
Two-Arm Triceps Kickback 0 0 0 0 0
Deep Swimmer's Press 0 0 0 0 0
Full Supination Concentration Curl 0 0 0 0 0
Chair Dip 0 0 0 0 0
Upright Row 0 0 0 0 0
Static Arm Curl 0 0 0 0 0
Flip-Grip Twist Triceps Kickback 0 0 0 0 0
Seated Two-Angle Shoulder Fly 0 0 0 0 0
Crouching Cohen Curl 0 0 0 0 0
Lying-Down Triceps Extension 0 0 0 0 0
In & Out Staight-Arm Shoulder Fly 0 0 0 0 0
Congdon Curl 0 0 0 0 0
Side Tri-Raise 0 0 0 0 0
 P90X Weekly Summary of Reps and Total Poundage

Legs & Back 1 2 3 4 5 6 7 8 9 10 11 12

Balanced Lunges 0 0 0 0 0 0 0 0 0 0
Calf Raise Squats 0 0 0 0 0 0 0 0 0 0
Reverse Grip Chin-Ups 0 0 0 0 0 0 0 0 0 0
Super Skaters 0 0 0 0 0 0 0 0 0 0
Wall Squats 0 0 0 0 0 0 0 0 0 0
Wide-Front Pull-Ups 0 0 0 0 0 0 0 0 0 0
Step Back Lunges 0 0 0 0 0 0 0 0 0 0
Alternating Side Lunges 0 0 0 0 0 0 0 0 0 0
Closed Grip Overhand Pull-Up 0 0 0 0 0 0 0 0 0 0
Single-Leg Wall Squats 0 0 0 0 0 0 0 0 0 0
Dead Lift Squats 0 0 0 0 0 0 0 0 0 0
Switch Grip Pull-Ups 0 0 0 0 0 0 0 0 0 0
Three-Way Lunges 0 0 0 0 0 0 0 0 0 0
Sneaky Lunges 0 0 0 0 0 0 0 0 0 0
Reverse Grip Chin-Ups 0 0 0 0 0 0 0 0 0 0
Chair Salutations 0 0 0 0 0 0 0 0 0 0
Toe Row Iso Lunges 0 0 0 0 0 0 0 0 0 0
Wide-Front Pull-Ups 0 0 0 0 0 0 0 0 0 0
Groucho Walk 0 0 0 0 0 0 0 0 0 0
Calf-Raises 0 0 0 0 0 0 0 0 0 0
Close-Grip Overhead Pull-Ups 0 0 0 0 0 0 0 0 0 0
80-20 Selbers Speed Squats 0 0 0 0 0 0 0 0 0 0
Switch Grip Pull-Ups 0 0 0 0 0 0 0 0 0 0
 P90X Weekly Summary of Reps and Total Poundage

Chest, Shoulders & Triceps 1 2 3 4 5 6 7 8 9 10 11 12

Slow-Motion 3-In-1 Push-Up 0 0 0 0 0
In & Out Shoulder Fly 0 0 0 0 0
Chair Dip 0 0 0 0 0
Plange Push-Up 0 0 0 0 0
Pike Press 0 0 0 0 0
Side Tri-Rise 0 0 0 0 0
Floor-Fly 0 0 0 0 0
Scarecrow 0 0 0 0 0
Overhead Triceps Extension 0 0 0 0 0
Two-Twitch Speed Push-Up 0 0 0 0 0
Y-Press 0 0 0 0 0
Lying Triceps Extension 0 0 0 0 0
Side-To-Side Push-Up 0 0 0 0 0
Pour Fly 0 0 0 0 0
Side-Leaning Triceps Extension 0 0 0 0 0
One-Arm Push-Up 0 0 0 0 0
Weighted Circle 0 0 0 0 0
Throw The Bomb 0 0 0 0 0
Clap or Plyo Push-Up 0 0 0 0 0
Slow-Mo Throw 0 0 0 0 0
Front-To-Back Triceps Extension 0 0 0 0 0
One-Arm Balance Push-Up 0 0 0 0 0
Fly-Row-Press 0 0 0 0 0
Dumbbell Cross-Body Blows 0 0 0 0 0
 P90X Weekly Summary of Reps and Total Poundage

Chest, Shoulders & Triceps (LEAN) 1 2 3 4 5 6 7 8 9 10 11 12

Slow-Motion 3-In-1 Push-Up 0 0 0 0 0
In & Out Shoulder Fly 0 0 0 0 0
Chair Dip 0 0 0 0 0
Plange Push-Up 0 0 0 0 0
Pike Press 0 0 0 0 0
Side Tri-Rise 0 0 0 0 0
Floor-Fly 0 0 0 0 0
Scarecrow 0 0 0 0 0
Overhead Triceps Extension 0 0 0 0 0
Two-Twitch Speed Push-Up 0 0 0 0 0
Y-Press 0 0 0 0 0
Lying Triceps Extension 0 0 0 0 0
Side-To-Side Push-Up 0 0 0 0 0
Pour Fly 0 0 0 0 0
Side-Leaning Triceps Extension 0 0 0 0 0
One-Arm Push-Up 0 0 0 0 0
Weighted Circle 0 0 0 0 0
Throw The Bomb 0 0 0 0 0
Clap or Plyo Push-Up 0 0 0 0 0
Slow-Mo Throw 0 0 0 0 0
Front-To-Back Triceps Extension 0 0 0 0 0
One-Arm Balance Push-Up 0 0 0 0 0
Fly-Row-Press 0 0 0 0 0
Dumbbell Cross-Body Blows 0 0 0 0 0
 P90X Weekly Summary of Reps and Total Poundage

Back & Biceps 1 2 3 4 5 6 7 8 9 10 11 12

Wide Front Pull-Ups 0 0 0 0 0
Lawnmowers 0 0 0 0 0
Twenty-Ones 0 0 0 0 0
One-Arm Cross-Body Curls 0 0 0 0 0
Switch Grip Pull-Ups 0 0 0 0 0
Elbows-Out Lawnmowers 0 0 0 0 0
Standing Bicep Curls 0 0 0 0 0
One-Arm Concentration Curls 0 0 0 0 0
Corn Cob Pull-Ups 0 0 0 0 0
Reverse Grip Bent-Over Rows 0 0 0 0 0
One Arm Curls 0 0 0 0 0
Static Arm Curls 0 0 0 0 0
Towel Pull-Ups 0 0 0 0 0
Congdon Locomotives 0 0 0 0 0
Crouching Cohen Curls 0 0 0 0 0
One-Arm Corkscrew Curls 0 0 0 0 0
Chin-Ups 0 0 0 0 0
Seated Bent-Over Back Flys 0 0 0 0 0
Curl Up / Hammer Downs 0 0 0 0 0
Hammer Curls 0 0 0 0 0
Max Rep Pull-Ups 0 0 0 0 0
Superman 0 0 0 0 0
In-Out Hammer Curls 0 0 0 0 0
Strip-Set Curls 0 0 0 0 0

Ab Ripper X 1 2 3 4 5 6 7 8 9 10 11 12
In & Outs - - - - - - - - - -
Bicycles - - - - - - - - - -
Crunchy Frogs - - - - - - - - - -
Cross Leg/Wide Leg Sit-Ups - - - - - - - - - -
Fifer Scissors - - - - - - - - - -
Hip Rock'n Raises - - - - - - - - - -
Pulse Ups (Heels to the Heaven) - - - - - - - - - -
V-Up/Roll-Up Combos - - - - - - - - - -
Oblique V-Ups - - - - - - - - - -
Leg Climbs - - - - - - - - - -
Mason Twists - - - - - - - - - -
Weekly Ab Ripper X Avgs - - - - - - - - - -
 P90X Weekly Totals (Reps Total Poundage)

Chest & Back Week 1 Week 2 Week 3 Week 9 Week 11

Standard Push-Ups 0 0 0 0 0 1
Wide Front Pull-Ups 0 0 0 0 0 1
Military Push-Ups 0 0 0 0 0 1
Reverse Grip Chin-Ups 0 0 0 0 0 1
Wide Fly Push-Ups 0 0 0 0 0 1
Closed Grip Overhand Pull-Ups 0 0 0 0 0 1
Decline Push-Ups 0 0 0 0 0 1
Heavy Pants #N/A #N/A #N/A #N/A #N/A 0
Diamond Push-Ups 0 0 0 0 0 1
Lawnmowers #N/A #N/A #N/A #N/A #N/A 0
Dive-Bomber Push-Ups 0 0 0 0 0 1
Back Flyes #N/A #N/A #N/A #N/A #N/A 0
Shoulders & Arms Week 1 Week 2 Week 3 Week 9 Week 11
Alternating Shoulder Press #N/A #N/A #N/A #N/A #N/A 0
In & Out Bicep Curl 0 0 0 0 0 1
Two-Arm Triceps Kickback #N/A #N/A #N/A #N/A #N/A 0
Deep Swimmer's Press #N/A #N/A #N/A #N/A #N/A 0
Full Supination Concentration Curl 0 0 0 0 0 1
Chair Dip #N/A #N/A #N/A #N/A #N/A 0
Upright Row #N/A #N/A #N/A #N/A #N/A 0
Static Arm Curl 0 0 0 0 0 1
Flip-Grip Twist Triceps Kickback #N/A #N/A #N/A #N/A #N/A 0
Seated Two-Angle Shoulder Fly #N/A #N/A #N/A #N/A #N/A 0
Crouching Cohen Curl 0 0 0 0 0 1
Lying-Down Triceps Extension #N/A #N/A #N/A #N/A #N/A 0
In & Out Staight-Arm Shoulder Fly #N/A #N/A #N/A #N/A #N/A 0
Congdon Curl 0 0 0 0 0 1
Side Tri-Raise #N/A #N/A #N/A #N/A #N/A 0
 P90X Weekly Totals (Reps Total Poundage)

Legs & Back Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 10 Week 10 Week 11 Week 12
Balanced Lunges #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Calf Raise Squats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Reverse Grip Chin-Ups 0 0 0 0 0 0 0 0 0 0
Super Skaters #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Wall Squats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Wide-Front Pull-Ups 0 0 0 0 0 0 0 0 0 0
Step Back Lunges #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Alternating Side Lunges #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Closed Grip Overhand Pull-Up 0 0 0 0 0 0 0 0 0 0
Single-Leg Wall Squats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Dead Lift Squats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Switch Grip Pull-Ups 0 0 0 0 0 0 0 0 0 0
Three-Way Lunges #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Sneaky Lunges #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Reverse Grip Chin-Ups 0 0 0 0 0 0 0 0 0 0
Chair Salutations #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Toe Row Iso Lunges #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Wide-Front Pull-Ups 0 0 0 0 0 0 0 0 0 0
Groucho Walk #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Calf-Raises #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Close-Grip Overhead Pull-Ups 0 0 0 0 0 0 0 0 0 0
80-20 Selbers Speed Squats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Switch Grip Pull-Ups 0 0 0 0 0 0 0 0 0 0
 P90X Weekly Totals (Reps Total Poundage)

Chest, Shoulders & Triceps Week 5 Week 6 Week 7 Week 10 Week 12

Slow-Motion 3-In-1 Push-Up 0 0 0 0 0 1
In & Out Shoulder Fly 0 0 0 0 0 1
Chair Dip 0 0 0 0 0 1
Plange Push-Up 0 0 0 0 0 1
Pike Press 0 0 0 0 0 1
Side Tri-Rise 0 0 0 0 0 1
Floor-Fly 0 0 0 0 0 1
Scarecrow 0 0 0 0 0 1
Overhead Triceps Extension 0 0 0 0 0 1
Two-Twitch Speed Push-Up 0 0 0 0 0 1
Y-Press 0 0 0 0 0 1
Lying Triceps Extension 0 0 0 0 0 1
Side-To-Side Push-Up 0 0 0 0 0 1
Pour Fly 0 0 0 0 0 1
Side-Leaning Triceps Extension 0 0 0 0 0 1
One-Arm Push-Up 0 0 0 0 0 1
Weighted Circle 0 0 0 0 0 1
Throw The Bomb 0 0 0 0 0 1
Clap or Plyo Push-Up 0 0 0 0 0 1
Slow-Mo Throw 0 0 0 0 0 1
Front-To-Back Triceps Extension 0 0 0 0 0 1
One-Arm Balance Push-Up 0 0 0 0 0 1
Fly-Row-Press 0 0 0 0 0 1
Dumbbell Cross-Body Blows 0 0 0 0 0 1
 P90X Weekly Totals (Reps Total Poundage)

Chest, Shoulders & Triceps (LEAN) Week 5 Week 6 Week 7 Week 10 Week 12
Slow-Motion 3-In-1 Push-Up 0 0 0 0 0 1
In & Out Shoulder Fly 0 0 0 0 0 1
Chair Dip 0 0 0 0 0 1
Plange Push-Up 0 0 0 0 0 1
Pike Press 0 0 0 0 0 1
Side Tri-Rise 0 0 0 0 0 1
Floor-Fly 0 0 0 0 0 1
Scarecrow 0 0 0 0 0 1
Overhead Triceps Extension 0 0 0 0 0 1
Two-Twitch Speed Push-Up 0 0 0 0 0 1
Y-Press 0 0 0 0 0 1
Lying Triceps Extension 0 0 0 0 0 1
Side-To-Side Push-Up 0 0 0 0 0 1
Pour Fly 0 0 0 0 0 1
Side-Leaning Triceps Extension 0 0 0 0 0 1
One-Arm Push-Up 0 0 0 0 0 1
Weighted Circle 0 0 0 0 0 1
Throw The Bomb 0 0 0 0 0 1
Clap or Plyo Push-Up 0 0 0 0 0 1
Slow-Mo Throw 0 0 0 0 0 1
Front-To-Back Triceps Extension 0 0 0 0 0 1
One-Arm Balance Push-Up 0 0 0 0 0 1
Fly-Row-Press 0 0 0 0 0 1
Dumbbell Cross-Body Blows 0 0 0 0 0 1
 P90X Weekly Totals (Reps Total Poundage)

Back & Biceps Week 5 Week 6 Week 7 Week 10 Week 12

Wide Front Pull-Ups 0 0 0 0 0 1
Lawnmowers #N/A #N/A #N/A #N/A #N/A 0
Twenty-Ones #N/A #N/A #N/A #N/A #N/A 0
One-Arm Cross-Body Curls #N/A #N/A #N/A #N/A #N/A 0
Switch Grip Pull-Ups 0 0 0 0 0 1
Elbows-Out Lawnmowers #N/A #N/A #N/A #N/A #N/A 0
Standing Bicep Curls #N/A #N/A #N/A #N/A #N/A 0
One-Arm Concentration Curls #N/A #N/A #N/A #N/A #N/A 0
Corn Cob Pull-Ups 0 0 0 0 0 1
Reverse Grip Bent-Over Rows #N/A #N/A #N/A #N/A #N/A 0
One Arm Curls #N/A #N/A #N/A #N/A #N/A 0
Static Arm Curls #N/A #N/A #N/A #N/A #N/A 0
Towel Pull-Ups 0 0 0 0 0 1
Congdon Locomotives #N/A #N/A #N/A #N/A #N/A 0
Crouching Cohen Curls #N/A #N/A #N/A #N/A #N/A 0
One-Arm Corkscrew Curls #N/A #N/A #N/A #N/A #N/A 0
Chin-Ups 0 0 0 0 0 1
Seated Bent-Over Back Flys #N/A #N/A #N/A #N/A #N/A 0
Curl Up / Hammer Downs #N/A #N/A #N/A #N/A #N/A 0
Hammer Curls #N/A #N/A #N/A #N/A #N/A 0
Max Rep Pull-Ups 0 0 0 0 0 1
Superman #N/A #N/A #N/A #N/A #N/A 0
In-Out Hammer Curls #N/A #N/A #N/A #N/A #N/A 0
Strip-Set Curls #N/A #N/A #N/A #N/A #N/A 0
 P90X Weekly Totals (Reps Total Poundage)

Ab Ripper X 1 2 3 5 6 7 9 10 11 12
In & Outs - - - - - - - - - -
Bicycles - - - - - - - - - -
Crunchy Frogs - - - - - - - - - -
Cross Leg/Wide Leg Sit-Ups - - - - - - - - - -
Fifer Scissors - - - - - - - - - -
Hip Rock'n Raises - - - - - - - - - -
Pulse Ups (Heels to the Heaven) - - - - - - - - - -
V-Up/Roll-Up Combos - - - - - - - - - -
Oblique V-Ups - - - - - - - - - -
Leg Climbs - - - - - - - - - -
Mason Twists - - - - - - - - - -
Weekly Ab Ripper X Avgs - - - - - - - - - -
Johnny or Jane Fitness
Plyometrics Zoom 75% Zoom 100%

( Tue ) ( Tue ) ( Tue ) ( Tue ) ( Tue ) ( Tue ) ( Tue ) ( Tue ) ( Tue ) ( Tue )
05/20/08 05/27/08 06/03/08 06/17/08 06/24/08 07/01/08 07/15/08 07/22/08 07/29/08 08/05/08
Place X if Completed Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12

X
Lower Limit THR
Upper Limit THR
Average Heart Rate
Cardio Time (Approx) 43 43 43 43 43 43 43 43 43 43
Time in Zone (Min)
Time in Zone (%) 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Notes: THINK LIKE A CAT! Some call it the "Beast". With over 30 explosive jumping moves, you won't
TOTAL WORKOUT: 0:58:35 be spending much time on the ground. Just be sure to wear some
WARM-UP 9:30 shock-absorbing footwear & have a good shock-absorbing mat.
2 Rounds: Jump Squats :30, Run Stance Squats :30, Airborne Heismans :30, Swing Kicks 1:00
WATER BREAK :30
2 Rounds: Squat Reach Jumps :30, Squat Switch Pickups :30, Double Airborne Heismans :30, Circle Runs 1:00
WATER BREAK :30
Tools 2 Rounds: Jump Knee Tucks :30, Mary Katherine Lunges :30, Leap Frog Squats :30, Twist Combos 1:00
Heart Rate Monitor WATER BREAK :30
Mat 2 Rounds: Rock Star Hops :30, Gap Jumps :30, Squat Jumps :30, Military March 1:00
Stool or Chair WATER BREAK :30
Water & Towel 2 Rounds: Run Squat 180 Jump Switches :30, Lateral Leap Frog Squats :30, Monstor Truck Tires :30, Hot Foot 1:00
WATER BREAK :30
BONUS ROUND: Pitch & Catch 1:00, Jump Shots 1:00, Football Hero 1:00
WARM-DOWN 5:00
Johnny or Jane Fitness
Yoga X Zoom 75% Zoom 100%

( Thu ) ( Thu ) ( Thu ) ( Mon ) ( Sat ) ( Thu ) ( Thu ) ( Thu ) ( Mon ) ( Sat )
05/22/08 05/29/08 06/05/08 06/09/08 06/14/08 06/19/08 06/26/08 07/03/08 07/07/08 07/12/08
Week 4 Week 4 Week 8 Week 8
Week 1 Week 2 Week 3 (Day 1) (Day 6) Week 5 Week 6 Week 7 (Day 1) (Day 6)
Place X if Completed

X
( Thu ) ( Thu ) ( Thu ) ( Thu ) ( Mon ) ( Sat )
07/17/08 07/24/08 07/31/08 08/07/08 08/11/08 08/16/08 If you think this will be the day you can relax & take a
breather, Forget It! This Yoga workout will challenge
Week 13 Week 13 you like never before. You'll, sweat, twist, stretch, and
Week 9 Week 10 Week 11 Week 12 (Day 1) (Day 6) hold all kinks of unfamiliar positions, but you'll leave
Place X if Completed felling energized, invigorated, and maybe even a little
enlightened.
X
Notes: FOCUS ON PRESENT MOMENT.
WORKOUT TIME: 1:32:00
Tools WARM-UP, STRETCHES 0:50:00
Mat Mountan Pose, Wide Leg Hamstring Stretch, Wide Bent Torso Twist, Split Leg Hamstring Stretch,
Yoga Blocs Astanga Sun Salutations, Runner's Pose, Crescent Pose, Warrior One, Warrior Two, Reverse Warrior
Water & Towel Triangle Pose, Twisting Triangle Pose, Chair Pose, Twisting Chair Pose, Downward Dog with Leg Raise
Right Angle Pose, Extended Right Angle Pose, Right Angle Pose & Grab, Right Angle Pose, Extended Right Angle Pose
Prayer Twist, Warrior Three, Standing Splits, Half Moon, Twisting Half Moon, Last Vinyasa
BALANCE POSTURES
Tree, Royal Dancer, Standing Leg Extensions, Crane
WATER BREAK
STRETCHES
Seated Spinal Stretch, Cat Stretch, Frog, Bridge, Plough to Shoulder Stand, Table, Cobbler Pose,
One Legged Hamstring Stretch, Two Legged Hamstring Stretch
CORE
Yoga Belly X, Boat, Half Boat, Open Scissors, Torso Twist Hold, Deep Torso Twist Hold, Touch the Sky
Side Twist, Glute Stretch
YOGA / MEDITATION
Happy Baby, Childs Pose, Shavasana (Corpse Pose), Fetus Pose, Lotus (Meditation Pose)
Johnny or Jane Fitness
Kenpo X Zoom 75% Zoom 100%

( Sat ) ( Sat ) ( Sat ) ( Wed ) ( Sat ) ( Sat ) ( Sat ) ( Wed ) ( Sat ) ( Sat ) ( Sat ) ( Sat ) ( Wed )
05/24/08 05/31/08 06/07/08 06/11/08 06/21/08 06/28/08 07/05/08 07/09/08 07/19/08 07/26/08 08/02/08 08/09/08 08/13/08

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13
Place X if Completed

X
Lower Limit THR
Upper Limit THR
Average Heart Rate
Cardio Time (Approx) 41 41 41 41 41 41 41 41 41 41 41 41 41
Time in Zone (Min)
Time in Zone (%) 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Notes: DON'T BANG YOUR JOINTS! You will be throwing a whole bunch of kicks, elbows, knees, and forearms. You'll learn a highly effective
WORKOUT TIME: 0:58:45 way to defend yourself, while at the same time getting one heck of a total body, super cardio workout.
WARM-UP 11:50
1 Round: Twist & Pivot 50x, Twist & Pivot w/ Uppercut Hook 50x, Jabs 60x, Jab/Cross 50x, Jab/Cross/Hook 50x, Jab/Cross/Hook/Uppercut 50x
BREAK 1:15 (ACTIVE BREAK, RUN-IN-PLACE, JUMPING JACKS, ETC.)
1 Round: Step Drag Punch High & Low 60x, Jab/Cross Switch 40x, Hook/Uppercut Switching 40x, Knee Kicks 50x, Ball Kicks 60x, Side Kicks 60x
BREAK 1:45 (ACTIVE BREAK, RUN-IN-PLACE, JUMPING JACKS, ETC.)
Tools 1 Round: Back Kicks 50x, Three Direction Kicks 16x, High Sword/Low Hammer 30x, Step/Drag/Claw/Low Punch 50x
Heart Rate Monitor BREAK 1:35 (ACTIVE BREAK, RUN-IN-PLACE, JUMPING JACKS, ETC.)
Water & Towel 1 Round: High Blocks 30x, Inward Blocsk 30x, Outward Blocks 30x, Downward Blocks 30x, Star Blocks 16x
BREAK 1:50 (ACTIVE BREAK, RUN-IN-PLACE, JUMPING JACKS, ETC.)
1 Round: High Block/Low Punch 50x, Knee/Back Kick 30x, Back Knuckle/Ball Kick/Back Kick 20x, Hook/Uppercut/Low Side Kick 20x, Elbow Series 30x, Vertical Punches 100x+
COOL DOWN 4:30
 Main Menu Master Schedule Worksheets Charts

Johnny or Jane
Fitness
X Stretch Zoom 75% Zoom 100%

( Sun ) ( Sun ) ( Sun ) ( Thu ) ( Sun ) ( Sun ) ( Sun ) ( Sun ) ( Thu ) ( Sun )
05/25/08 06/01/08 06/08/08 06/12/08 06/15/08 06/22/08 06/29/08 07/06/08 07/10/08 07/13/08
Week 4 Week 4 Week 8 Week 8
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7
Place X if Completed (Day 4) (Day 7) (Day 4) (Day 7)

X
( Sun ) ( Sun ) ( Sun ) ( Sun ) ( Thu ) ( Sun )
07/20/08 07/27/08 08/03/08 08/10/08 08/14/08 08/17/08 This Routine is designed to keep you limber &
loose, which is vital to any fitness program. In this
Week 13 Week 13 entire 40 minute routine you will do nothing but
Week 9 Week 10 Week 11 Week 12 stretch all your muscles. This minimizes your
Place X if Completed (Day 4) (Day 7) potential for injury and will keep you at the top of
your game.
X CELEBRATE

Notes: ALL YOU HAVE TO DO IS BREATH.

Time: 0:57:30
WARM-UP 4:00 ( SUN SALUTATIONIS )
1 Round: Neck Stretch :53, Back Up the Car :36, Head Rolls 1:08, Chest-Back-Shoulder Stretch :30
Topas Shoulder Stretch :45, Wridt-Forearm Flexor Stretch :66, Dreya Forearm Stretch 1:00
Standing Side Stretch 1:30, Rollers :25, Shoulder Stand to Plough 1:45, Seated Spinal Stretch 1:10
Cat Stretch 1:00, Glute Stretch 1:10, Wide Feet Forward Bend 2:30, Camel :35, Back Hero 1:00
Kenpo Quad Stretch :30, Bow :30, Low Squat :40, Frog 1:00, Single Leg Hamstring Stretch 2:00
Two-Legged Hamstring Stretch :50, Ballistic Hamstring Stretch :50, Split-Let Hamstring Stretch 2:00
Toe Flexors 1:30, Downward Dog & Calf Stretch :50, Upward Dog & Ankle Stretch :30
Childs Pose & Side Stretch 1:20
 75% 100%

Johnny or Jane Fitness Core Synergistics

Week 4 Week 8 Week 13
( Tue ) ( Fri ) ( Tue ) ( Fri ) ( Tue ) ( Fri )
6/10/2008 6/13/2008 7/8/2008 7/11/2008 8/12/2008 8/15/2008
Exercise Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

X if completed
This is a total body workout, which incorporates cardio, stretching & resistance to strengthen your core
muscles. By strenghening your core, you'll be more prepared to take on all the other workout routines.
You'll also improve your flexiblilty, balance, and coordination. ALL VITAL TO YOUR TOTAL BODY
ENGAGE YOUR CORE!! DEVELOPMENT.

Notes: Tony is not so concerned with numbers on this routine. Main goal is to consistently engage your core w/ good form.

Stack Foot/Stagger Hands Push-Ups

Banana Rolls

Leaning Crescent Lunges

Squat Runs

Sphinx Push-Ups

Bow To Boat

Low Lateral Skaters

Lunge & Reaches

Prison Cell Push-Ups

Side Hip Raises

Squat X-Presses

Plank To Chaturanga Runs

Walking Push-Ups

Superman Banana

Lunge-Kickback-Curl-Presses

Towel Hopping

Reach High & Under Push-Ups

Steam Engines

Dreya Rolls
** BONUS ROUND **

Plank To Chaturanga Iso

The Halfback

Table Dip Leg Raises

More notes:
Tools
Mats
Weights or Bands
Plastic Plate, Cardboard or Towel
Water and Towel
Tools Core Synergistcs ** LEAN PROGRAM **
Mats Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13
Weights or Bands ( Mon ) ( Mon ) ( Mon ) ( Tue ) ( Mon ) ( Mon ) ( Mon ) ( Tue ) ( Fri ) ( Fri ) ( Fri ) ( Fri ) ( Tue )
Plastic Plate, Cardboard or Towe 05/19/08 05/26/08 06/02/08 06/10/08 06/16/08 06/23/08 06/30/08 07/08/08 07/18/08 07/25/08 08/01/08 08/08/08 08/12/08
Water and Towel Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt

X if completed
Notes: Tony is not so concerned with numbers on this routine. Main goal is to consistently engage your core while using good form.
Stack Foot/Stagger
Hands Push-Ups

Banana Rolls

Leaning Crescent Lunges

Squat Runs

Sphinx Push-Ups

Bow To Boat

Low Lateral Skaters

Lunge & Reaches

Prison Cell Push-Ups

Side Hip Raises

Squat X-Presses

Plank To Chaturanga Runs

Walking Push-Ups

Superman Banana

Lunge-Kickback-Curl-Presses

Towel Hopping

Reach High & Under Push-Ups

Steam Engines

Dreya Rolls
** BONUS ROUND **

Plank To Chaturanga Iso

The Halfback

Table Dip Leg Raises

 Main Menu Master Schedule Worksheets Charts Full Full 75%
Screen Screen
Johnny or Jane Fitness Cardio X ** LEAN PROGRAM ** ON OFF 100%

( Tue ) ( Tue ) ( Tue ) ( Fri ) ( Tue ) ( Tue ) ( Tue ) ( Fri ) ( Tue ) ( Tue ) ( Tue ) ( Tue ) ( Fri )
05/20/08 05/27/08 06/03/08 06/13/08 06/03/08 06/10/08 06/17/08 07/11/08 07/01/08 07/08/08 07/15/08 07/22/08 08/15/08
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13

X
Lower Limit THR
Upper Limit THR
Average Heart Rate
Cardio Time (Approx) 33 33 33 33 33 33 33 33 33 33 33 33 33
Time in Zone (Min)
Time in Zone (%) 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Notes: EAT ENOUGH!!! In this workout, you will sweat comfortably, while your body pumps oxygenated blood through you.
TOTAL WORKOUT: 0:43:18 Designed to flush out lactic acid and increase your number of capillaries.
WARM-UP 5:30 ( Run in Place, Jump rope, jumping jacks, stretching, etc.)
Astanga Sun Salutations 2:50, Runners Pose 1:15, Warrior One 1:20, Warrior Two 1:20, Reverse Warrior 1:50
KENPO
Ball Kick 1:10, Hook/Uppercut/Side Kick 1:10, Knuckles/Ball Kick/Back Kick :50, Jab/Cross/Hook/Uppercut 1:50, Three Directions Kicks :50
Tools PLYO
Stool or Chair 2 Rounds:
Mat Airborne Heisman :30, Swing Kicks 1:00, Jump Shots 0:30, Truck Tires :30, Wacky Jacks :30
Yoga Blocks CORE
Heart Rate Monitor Squat Cross X-Press :45, Steam Engine 1:15, The Dreya Roll 1:00, Squat Run 1:00, Superman/Banana 1:00
Water and Towel COOL-DOWN 4:00
 Main Menu Master Schedule Worksheets Charts
Full Full 75% Master Schedule Worksheets Charts
Screen Screen
Johnny or Jane Fitness Cardio X ** DOUBLES PROGRAM** ON OFF 100% Cardio X ** DOUBLES PROGRAM**
( Mon ) ( Wed ) ( Fri ) ( Mon ) ( Wed ) ( Fri ) ( Mon ) ( Wed ) ( Fri ) ( Mon ) ( Tue ) ( Thu ) ( Fri ) ( Mon ) ( Tue ) ( Thu ) ( Fri ) ( Mon ) ( Tue ) ( Thu ) ( Fri ) ( Mon ) ( Tue ) ( Thu ) ( Fri )
06/16/08 06/18/08 06/20/08 06/23/08 06/25/08 06/27/08 06/30/08 07/02/08 07/04/08 07/14/08 07/15/08 07/17/08 07/18/08 07/21/08 07/22/08 07/24/08 07/25/08 07/28/08 07/29/08 07/31/08 08/01/08 08/04/08 08/05/08 08/07/08 08/08/08
Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12

X
Lower Limit THR
Upper Limit THR
Average Heart Rate
Cardio Time (Approx) 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33 33
Time in Zone (Min)
Time in Zone (%) 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Notes: EAT ENOUGH!!! In this workout, you will sweat comfortably, while your body pumps oxygenated blood through you.
TOTAL WORKOUT: 0:43:18 Designed to flush out lactic acid and increase your number of capillaries.
WARM-UP 5:30 ( Run in Place, Jump rope, jumping jacks, stretching, etc.)
Astanga Sun Salutations 2:50, Runners Pose 1:15, Warrior One 1:20, Warrior Two 1:20, Reverse Warrior 1:50
KENPO
Ball Kick 1:10, Hook/Uppercut/Side Kick 1:10, Knuckles/Ball Kick/Back Kick :50, Jab/Cross/Hook/Uppercut 1:50, Three Directions Kicks :50
Tools PLYO
Stool or Chair 2 Rounds:
Mat Airborne Heisman :30, Swing Kicks 1:00, Jump Shots 0:30, Truck Tires :30, Wacky Jacks :30
Yoga Blocks CORE
Heart Rate Monitor Squat Cross X-Press :45, Steam Engine 1:15, The Dreya Roll 1:00, Squat Run 1:00, Superman/Banana 1:00
Water and Towel COOL-DOWN 4:00
 Tot al Re p s o n Le ft Sid e , Tot al Re ps x W e igh t on Righ t
Main Menu Master Schedule Worksheets Charts Chest & Back Worksheet Worksheet Summaries

Zoom Zoom
75% 100%

Click on Icons
For Chest & Back
ALL One-Click Filtering 12 12
✘

✘
10 10
✘

✘ Standard Push-Ups
Wide Front Pull-Ups
✘
8 8
Military Push-Ups
✘
Reverse Grip Chin-Ups
✘ Wide Fly Push-Ups
Closed Grip OH Pull-Ups
✘ 6 6
Decline Push-Ups
Diamond Push-Ups
Dive-Bomber Push-Ups
Heavy Pants 4 4
Lawnmowers
ALL Back Flyes

2 2

0 0
Week 1 Week 2 Week 3 Week 9 Week 11

ALL Chest & Back Week 1 Week 2 Week 3 Week 9 Week 11

✘ Standard Push-Ups 0 0 0 0 0 1 Weights / Band Exercises
✘ Wide Front Pull-Ups 0 0 0 0 0 1
✘ Military Push-Ups 0 0 0 0 0 1
✘ Reverse Grip Chin-Ups 0 0 0 0 0 1
✘ Wide Fly Push-Ups 0 0 0 0 0 1 Body Weight Exercises
✘ Closed Grip Overhand Pull-Ups 0 0 0 0 0 1
✘ Decline Push-Ups 0 0 0 0 0 1
Heavy Pants 0
✘ Diamond Push-Ups 0 0 0 0 0 1
Lawnmowers 0
✘ Dive-Bomber Push-Ups 0 0 0 0 0 1
Back Flyes 0
ALL
 To t al R e p s x W e ig h t o n Le ft S id e , an d To t al R e p s o n R ig h t S id e
Main Menu Master Schedule Worksheets Charts Shoulders & Arms Worksheet

ALL

Click on Icons
for Shoulders & Arms
✘
One-Click Filtering
12

✘ Alternating Shoulder Press

In & Out Bicep Curl
10
Two-Arm Triceps Kickback
Deep Swimmer's Press
✘ Full Supination Conc Curl
Upright Row 8
Static Arm Curl
Flip-Grip Twist Triceps Kickback
Seated 2-Angle Shoulder Fly
✘
Crouching Cohen Curl 6
Lying-Down Triceps Extension
In & Out Staight-Arm Sho Fly
Congdon Curl
4
ALL Chair Dip
Side Tri-Raise

0
Week 1 Week 2 Week 3

ALL Shoulders & Arms Week 1 Week 2 Week 3 Week 9 Week 11

Alternating Shoulder Press
✘ In & Out Bicep Curl 0 0 0 0 0
Two-Arm Triceps Kickback
Deep Swimmer's Press
✘ Full Supination Concentration Curl 0 0 0 0 0
Chair Dip
Upright Row
✘ Static Arm Curl 0 0 0 0 0
Flip-Grip Twist Triceps Kickback
Seated Two-Angle Shoulder Fly
✘ Crouching Cohen Curl 0 0 0 0 0
Lying-Down Triceps Extension
In & Out Staight-Arm Shoulder Fly
✘
 ✘ Congdon Curl 0 0 0 0 0
Side Tri-Raise
ALL
rms Worksheet Worksheet Summaries Page

Zoom Zoom
75% 100%

ms
12

10

0
Week 3 Week 9 Week 11

0
1
Weighted Exercises Only
0
0
1
0
0 Body Weight Exercises Only
1
0
0
1
0
0
1
0
Main Menu Master Schedule Worksheets Charts Legs & Back Worksheet

Click on Icons for

ALL
One-Click Filtering Legs & Back
✘ 12
Reverse Grip Chin-Ups
Super Skaters
Wall Squats
✘
Wide-Front Pull-Ups
✘ 10
Closed Grip OH Pull-Up
Single-Leg Wall Squats
Dead Lift Squats
✘
Switch Grip Pull-Ups
Three-Way Lunges 8

Sneaky Lunges
✘
Reverse Grip Chin-Ups
Chair Salutations
✘ Wide-Front Pull-Ups 6
Groucho Walk
✘ Close-Grip OH Pull-Ups
80-20 Selbers Speed Squats
✘ Switch Grip Pull-Ups 4
Balanced Lunges
Calf Raise Squats
Step Back Lunges
Alternating Side Lunges
2
Toe Row Iso Lunges
Calf-Raises

ALL
0
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week

ALL Legs & Back Week 1 Week 2 Week 3 Week 5 Week 6

Balanced Lunges
Calf Raise Squats
✘ Reverse Grip Chin-Ups - - - - -
Super Skaters
Wall Squats
✘ Wide-Front Pull-Ups - - - - -
Step Back Lunges
Alternating Side Lunges
✘ Closed Grip Overhand Pull-Up - - - - -
Single-Leg Wall Squats
 Dead Lift Squats
✘ Switch Grip Pull-Ups - - - - -
Three-Way Lunges
Sneaky Lunges
✘ Reverse Grip Chin-Ups - - - - -
Chair Salutations
Toe Row Iso Lunges
✘ Wide-Front Pull-Ups - - - - -
Groucho Walk
Calf-Raises
✘ Close-Grip Overhead Pull-Ups - - - - -
80-20 Selbers Speed Squats
✘ Switch Grip Pull-Ups - - - - -
ALL
k Worksheet Worksheet Summaries Page

Zoom
Zoom 75%
100%

12

10

0
k6 Week 7 Week 10 Week 10 Week 11 Week 12

Week 7 Week 9 Week 10 Week 11 Week 12

0
0
- - - - - 1
0
0
- - - - - 1
0
0
- - - - - 1
0
 0
- - - - - 1
0
0
- - - - - 1
0
0
- - - - - 1
0
0
- - - - - 1
0
- - - - - 1
Main Menu Master Schedule Worksheets Charts Chest, Sho, Tri Worksheet Summaries Page Full Screen OFF

Click on Icons for Zoom Zoom

One-Click Filtering Chest, Shoulders & Triceps 75% 100%
ALL
✘ 12 12
Slow-Motion 3-In-1 Push-Up
✘
Chair Dip
✘
Plange Push-Up
✘
Pike Press
✘ 10 10
Side Tri-Rise
✘
Floor-Fly
✘
Two-Twitch Speed Push-Up
✘
Side-To-Side Push-Up
✘ One-Arm Push-Up 8 8
✘ Clap or Plyo Push-Up
✘ One-Arm Balance Push-Up
✘ In & Out Shoulder Fly
✘ Scarecrow 6 6
✘ Overhead Triceps Ext
✘ Y-Press
✘ Lying Triceps Extension
✘ Pour Fly 4 4
✘ Side-Leaning Triceps Ext
✘ Weighted Circle
✘ Throw The Bomb
✘ Slow-Mo Throw 2 2
✘ Front-To-Back Triceps Ext
✘ Fly-Row-Press
✘ Dumbbell Cross-Body Blows
ALL 0 0
Week 5 Week 6 Week 7 Week 10 Week 12

ALL Chest, Shoulders & Triceps Week 5 Week 6 Week 7 Week 10 Week 12
✘ Slow-Motion 3-In-1 Push-Ups 0 0 0 0 0 1
Weights / Band Exercises Only
✘ In & Out Shoulder Flyes 0 0 0 0 0 1
✘ Chair Dips 0 0 0 0 0 1
✘ Plange Push-Ups 0 0 0 0 0 1
Body Weight Exercises Only
✘ Pike Presses 0 0 0 0 0 1
✘ Side Tri-Risees 0 0 0 0 0 1
✘ Floor-Flyes 0 0 0 0 0 1
✘ Scarecrows 0 0 0 0 0 1
✘ Overhead Triceps Extensions 0 0 0 0 0 1
✘ Two-Twitch Speed Push-Ups 0 0 0 0 0 1
✘ Y-Presses 0 0 0 0 0 1
✘ Lying Triceps Extensions 0 0 0 0 0 1
✘ Side-To-Side Push-Ups 0 0 0 0 0 1
✘ Pour Flyes 0 0 0 0 0 1
✘ Side-Leaning Triceps Extensions 0 0 0 0 0 1
✘ One-Arm Push-Ups 0 0 0 0 0 1
✘ Weighted Circles 0 0 0 0 0 1
✘ Throw The Bomb 0 0 0 0 0 1
✘ Clap or Plyo Push-Ups 0 0 0 0 0 1
✘ Slow-Mo Throws 0 0 0 0 0 1
✘ Front-To-Back Triceps Extensions 0 0 0 0 0 1
✘ One-Arm Balance Push-Ups 0 0 0 0 0 1
✘ Fly-Row-Presses 0 0 0 0 0 1
✘ Dumbbell Cross-Body Blows 0 0 0 0 0 1
ALL
 Main Menu Master Schedule Worksheets Charts Chest, Sho, Tri Worksheet
` Click on Icons
for One-Click Filtering
ALL
Chest, Shoulders & Triceps (LEAN)
✘ 12
Slow-Motion 3-In-1 Push-Up
✘
Chair Dip
✘
Plange Push-Up
✘
Pike Press
10
✘
Side Tri-Rise
✘ Floor-Fly
✘ Two-Twitch Speed Push-Up
✘ Side-To-Side Push-Up
One-Arm Push-Up 8
✘

✘
Clap or Plyo Push-Up
✘
One-Arm Balance Push-Up
✘
In & Out Shoulder Fly
Scarecrow 6
✘

✘
Overhead Triceps Ext
✘
Y-Press
✘
Lying Triceps Extension
✘ Pour Fly 4
✘ Side-Leaning Triceps Ext
✘ Weighted Circle
✘ Throw The Bomb
✘ Slow-Mo Throw 2
✘ Front-To-Back Triceps Ext
✘ Fly-Row-Press
✘ Dumbbell Cross-Body Blows
ALL 0
Week 5 Week 6 Week 7

ALL Chest, Shoulders & Triceps (Lean) Week 5 Week 6 Week 7 Week 10 Week 12
✘ Slow-Motion 3-In-1 Push-Ups 0 0 0 0 0
✘ In & Out Shoulder Flyes 0 0 0 0 0
✘ Chair Dips 0 0 0 0 0
✘ Plange Push-Ups 0 0 0 0 0
✘ Pike Presses 0 0 0 0 0
✘ Side Tri-Risees 0 0 0 0 0
✘ Floor-Flyes 0 0 0 0 0
✘ Scarecrows 0 0 0 0 0
✘ Overhead Triceps Extensions 0 0 0 0 0
✘ Two-Twitch Speed Push-Ups 0 0 0 0 0
✘ Y-Presses 0 0 0 0 0
✘
 ✘

✘ Lying Triceps Extensions 0 0 0 0 0

✘ Side-To-Side Push-Ups 0 0 0 0 0
✘ Pour Flyes 0 0 0 0 0
✘ Side-Leaning Triceps Extensions 0 0 0 0 0
✘ One-Arm Push-Ups 0 0 0 0 0
✘ Weighted Circles 0 0 0 0 0
✘ Throw The Bomb 0 0 0 0 0
✘ Clap or Plyo Push-Ups 0 0 0 0 0
✘ Slow-Mo Throws 0 0 0 0 0
✘ Front-To-Back Triceps Extensions 0 0 0 0 0
✘ One-Arm Balance Push-Ups 0 0 0 0 0
✘ Fly-Row-Presses 0 0 0 0 0
✘ Dumbbell Cross-Body Blows 0 0 0 0 0
ALL
 Summaries Page Full Screen OFF

Zoom Zoom
eps (LEAN) 75% 100%

12

10

0
Week 7 Week 10 Week 12

1
Weights / Band Exercises Only
1
1
1
Body Weight Exercises Only
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
Main Menu Master Schedule Worksheets Charts Back & Biceps Worksheet

ALL
Back & Biceps
✘ 12
Wide Front Pull-Ups
✘
Switch Grip Pull-Ups
✘
Corn Cob Pull-Ups
✘
Towel Pull-Ups
✘ 10
Chin-Ups
✘
Max Rep Pull-Ups
Superman
Lawnmowers
Twenty-Ones 8

One-Arm Cross-Body Curls

Elbows-Out Lawnmowers
Standing Bicep Curls
One-Arm Concentration Curls 6
Reverse Grip Bent-Over Rows
One Arm Curls
Static Arm Curls
Congdon Locomotives 4
Crouching Cohen Curls
One-Arm Corkscrew Curls
Seated Bent-Over Back Flys
Curl Up / Hammer Downs 2
Hammer Curls
In-Out Hammer Curls
Strip-Set Curls
ALL 0
Week 5 Week 6 Week 7

ALL Back & Biceps Week 5 Week 6 Week 7 Week 10 Week 12

✘ Wide Front Pull-Ups 0 0 0 0 0
Lawnmowers
Twenty-Ones
One-Arm Cross-Body Curls
✘ Switch Grip Pull-Ups 0 0 0 0 0
Elbows-Out Lawnmowers
Standing Bicep Curls
One-Arm Concentration Curls
✘ Corn Cob Pull-Ups 0 0 0 0 0
 ✘

Reverse Grip Bent-Over Rows

One Arm Curls
Static Arm Curls
✘ Towel Pull-Ups 0 0 0 0 0
Congdon Locomotives
Crouching Cohen Curls
One-Arm Corkscrew Curls
✘ Chin-Ups 0 0 0 0 0
Seated Bent-Over Back Flys
Curl Up / Hammer Downs
Hammer Curls
✘ Max Rep Pull-Ups 0 0 0 0 0
Superman
In-Out Hammer Curls
Strip-Set Curls
ALL
 Summaries Page Full Screen OFF

Zoom 75% Zoom 100%

12

10

0
Week 7 Week 10 Week 12

1
Weights / Band Exercises Only
0
0
0 Body Weight Exercises Only
1
0
0
Back Exercises Only
0
1

Bicep Exercises Only

0
Bicep Exercises Only
0
0
1
0
0
0
1
0
0
0
1
0
0
0
 Main Menu Master Schedule Worksheets Charts Ab Ripper X Worksheet Worksheet Summaries Page

75% 100%
Ab Ripper X - Weekly Averages per Exercise
12.00

10.00

ALL
✘
In & Outs
✘
8.00
Bicycles
✘
Crunchy Frogs
✘ Cross/Wide Leg Sit-Ups
✘ Fifer Scissors
✘ Hip Rock'n Raises
✘ Pulse Ups 6.00
✘ V-Up/Roll-Up Combos
✘ Oblique V-Ups
✘ Leg Climbs
✘ Mason Twists
ALL
4.00

2.00

-
1 2 3 4 5 6 7 8 9 10

ALL Ab Ripper X Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12
✘ In & Outs - - - - - - - - - - 1
✘ Bicycles - - - - - - - - - - 1
✘ Crunchy Frogs - - - - - - - - - - 1
✘ Cross Leg/Wide Leg Sit-Ups - - - - - - - - - - 1
✘ Fifer Scissors - - - - - - - - - - 1
✘ Hip Rock'n Raises - - - - - - - - - - 1
✘ Pulse Ups - - - - - - - - - - 1
✘ V-Up/Roll-Up Combos - - - - - - - - - - 1
✘ Oblique V-Ups - - - - - - - - - - 1
✘ Leg Climbs - - - - - - - - - - 1
✘ Mason Twists - - - - - - - - - - 1
ALL Weekly Ab Ripper X Avgs - - - - - - - - - -
 T o ta l W e e k ly R e p A v g s
Main Menu Master Schedule Worksheets Charts Ab Ripper X Worksheet Worksheet Summaries Page

Weekly Ab Ripper X Total Averages of All Exercises

12.00

10.00

8.00

6.00

4.00

2.00

-
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 1 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check Up 05/26/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Fit Test Page
Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 2 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 06/02/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 3 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 06/09/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Main Menu Master Schedule Fit Test
Main Set Up Page Journals Charts

Name: Johnny or Jane Fitness

Sex: Male
Age: 0
Week 4 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR Week 1 CheckUp

Weight - lbs - kg Week 2 CheckUp

Waist - inches - cm Week 3 CheckUp

Hips - inches - cm Week 4 CheckUp

Neck - inches - cm Week 5 CheckUp

Body Fat % - % Body Fat Calculators Week 6 CheckUp

Fat Mass - lbs - kg Week 7 CheckUp

Lean Body Mass - lbs - kg Week 8 CheckUp

Body Stats at Check In 06/16/08 ( Mon ) << = Check In Date Week 9 CheckUp

Weight lbs - kg Week 10 CheckUp

Waist inches - cm Week 11 CheckUp

Progress Journal
Hips inches - cm Week 12 CheckUp

Neck inches - cm Week 13 CheckUp

Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Fit Test Page to Record Day 28
Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 5 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 06/23/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 6 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 06/30/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 7 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 07/07/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 8 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 07/14/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Fit Test Page to Record Day 56
Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 9 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 07/21/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 10 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 07/28/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 11 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 08/04/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 12 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 08/11/08 ( Mon ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Name: Johnny or Jane Fitness
Sex: Male
Age: 0
Week 13 Check Up
Height: - inches 0 cm

Starting Statistics (Day 1) WEIGHT LOSS, BODY FAT PROGRESS CALCULATOR

Weight - lbs - kg
Waist - inches - cm
Hips - inches - cm
Neck - inches - cm
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Lean Body Mass - lbs - kg
Body Stats at Check In 08/17/08 ( Sun ) << = Check In Date
Weight lbs - kg
Waist inches - cm
Progress Journal
Hips inches - cm
Neck inches - cm
Get Body Fat % From: Auto Calc If Other: Enter Number Here =>>
Body Fat % - % Body Fat Calculators

Fat Mass - lbs - kg

Fit Test Page to Record Day 90
Lean Body Mass - lbs - kg
Results / Feedback From Day 1 to the Check-In Date Above
Fat Lost / (Fat Gained) - lbs (Negative value denotes fat gain)
Lean Mass Gained / (Lost) - lbs (Negative value denotes lean mass loss)
Weight Lost / (Gained) - lbs (Negative value denotes weight gain)
 Zoom 75 Zoom 100 Johnny or Jane Fitness
13 Week Progress Chart Main Menu Master Schedule Fit Test Page Set Up Page Body Fat Calculators

Weekly Accrued Accrued

Weekly Weekly Accrued
Check Up Body Fat Weight Lean Body Change in Change in Weight Fat Weight Lean Body
Week
Date
Waist Hips Neck BodyFat % Weight Weight
Weight
Change Fat Weight Lean Body (Loss) / Change Mass
Mass Gain Change
Start 05/19/08 - - - 0.00% - - -
Week 1 05/26/08 - - - 0.00% - - - - - - - - -
Week 2 06/02/08 - - - 0.00% - - - - - - - - -
Week 3 06/09/08 - - - 0.00% - - - - - - - - -
Week 4 06/16/08 - - - 0.00% - - - - - - - - -
Week 5 06/23/08 - - - 0.00% - - - - - - - - -
Week 6 06/30/08 - - - 0.00% - - - - - - - - -
Week 7 07/07/08 - - - 0.00% - - - - - - - - -
Week 8 07/14/08 - - - 0.00% - - - - - - - - -
Week 9 07/21/08 - - - 0.00% - - - - - - - - -
Week10 07/28/08 - - - 0.00% - - - - - - - - -
Week 11 08/04/08 - - - 0.00% - - - - - - - - -
Week 12 08/11/08 - - - 0.00% - - - - - - - - -
Week 13 08/17/08 - - - 0.00% - - - - - - - - -

13 Week Progress Chart

1.00

0.90

0.80

0.70

0.60
Body Weight
0.50 Fat Weight
Lean Body Weight
0.40

0.30

0.20

0.10
-
-
WEEK =>
1 2 3 4 5 6 7 8 9 10 11 12 13 14