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WORKOUTS

CHARTS

CHEST & BACK CHEST & BACK SHOULDERS & ARMS PLYOMETRICS LEGS & BACK CARDIO X CORE SYNERGISTICS SHOULDERS & ARMS CORE SYNERGISTICS (LEAN) YOGA X CHEST, SHOULDERS, & TRICEPS KENPO X BACK & BICEPS LEGS & BACK CORE SYNERGISTICS CORE SYNERGISTICS (LEAN) CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X

Visit us online

www.TeamBeachbody.com www.P90X.com www.Beachbody.com

Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the cop

The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyrigh non-exclusive license for personal use of the product. You may install the product on as many compute for your own use. If you are a personal trainer and wish to use the product in the conduct of btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bundle t copyright owner. P90Xcel created by Stephan Bour of Workoutsoft.com.

non-exclusive license for personal use of the product. You may install the product on as many compute for your own use. If you are a personal trainer and wish to use the product in the conduct of btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bundle t copyright owner. P90Xcel created by Stephan Bour of Workoutsoft.com.

NUTRITION
PHASES & LEVELS PORTION PLAN WEEKLY CALORIES DAILY CALORIES CHART TRICEPS

SHEETS FOR PRINT


CHEST & BACK SHOULDERS & ARMS LEGS & BACK CORE SYNERGISTICS (LEAN) CORE SYNERGISTICS CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X

Visit us online

TeamBeachbody.com www.P90X.com w.Beachbody.com

or in part without the express consent of the copyright owner is strictly prohibited.

90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. You are granted a install the product on as many computers as you wish as long as all the copies are ish to use the product in the conduct of your business, please inquire at may not resell, redistribute, or bundle this product without express consent of the copyright owner. by Stephan Bour of Workoutsoft.com.

install the product on as many computers as you wish as long as all the copies are ish to use the product in the conduct of your business, please inquire at may not resell, redistribute, or bundle this product without express consent of the copyright owner. by Stephan Bour of Workoutsoft.com.

Welcome to P90Xcel

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

Abbreviations:
R1, R2: reps for first exercise, reps for second exercise W1, W2: same for weights NC, C: No-Chair or Chair for pull-Ups N, K: Normal or on Knees form for push-Ups RA, LA: right or left arm RL, LL: right or left leg

Setup and usage: Make a copy of the original file for safekeeping
Open the copy you made for your own use and familiarize yourself with the spreadsheet Clear the spreadsheet of all sample data (if necessary). Only required if you want to start over.

Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocked their content Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CAN wanted to keep, simply close the file without saving or start over from a clean copy of the original The sheet is now blank and ready for your own data

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

Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-code Next, fill out all the required "Data Operations" data in the SETUP sheet 1. Data Operations:

"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A numbe you've overdone it so much on the first repeat that you can't perform the second with the same intensity, y the difference between the two repeats from the average of the two repeats. The value set in the box deter to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you don't to 0 to disable the feature.

"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at least provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) and chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up in less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or rec

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the sp multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises (pu same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixed well. 2. Calculations and Color codes:

For 2 repeat exercises, the number in the white box is the average be

The red box indicates that the second repeat was less than the first. T the DATA sheet unless penalty was turned off, as explained above The green box indicates that the second repeat was equal or higher th

Support
For problems, questions, and suggestions please see the support section at: Contact us at: support@workoutsoft.com

Credits
Daniel Pendergrass for suggestions, testing, and direct contributions to new features. Beachbody and Tony Horton for the awesome P90X program. http://www.beachbody.com/

Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadsheet.

Bill Townsend at Beachbody for interface improvements, branding, and conversion for Microsoft Excel 2003 and 20

Change Log

Version 2.05: Conversion for Microsoft Excel 2003 and 2007 Interface improvements and branding integration Version 2.04: Corrected formulas on LEGS & BACK "Calf Raise Squat" Added Notes section on all workout recording sheets Added conditional formatting to warn about missing start date Body Fat value on Setup sheet Added RL and LL to LEGS & BACK "Step Back Lunge" routine Added sheet protection warning routine to reschedule macro Fixed incorrect dates on YOGA sheet Fixed bad data point in SHOULDERS & ARMS chart Version 2.03: Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheet Changed some conditional formatting formulas for compatibility with Office 2003 Added gram/ounce converter to Portion Plan sheet Added missing clear data buttons to Week 3-13 CALs sheets Added Week 13 calories tracking sheet Corrected inaccurate P90X end date formula in Setup sheet Minor fixes to Schedule sheet formulas Version 2.02: New "Select All Unlocked Cells and CLEAR CONTENT" button Version 2.0: Classic and Lean sheet withnow on same sheet. Simply select your program and all the schedules update automat MAIN navigation programs links to all the sheets in the workbook Hyperlinked navigation throughout the workbook

SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheets Ability to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust the Heart rate calculator New sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO X Nutrition tracking P90X Fit Test SETUP sheet with P90X estimated completion date New dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and helps Body fat calculators sheet with 3 new methods Version 1.5: Added a unit selection option to the SETUP sheet (inch/lb or meter/kg) Added BSA calculation to the SETUP sheet

Version 1.4: New INSTRUCTIONS sheet PREFERENCES sheet changed to SETUP sheet Added Weight, Body Fat, and BMI goals to SETUP sheet Added BMI calculator to SETUP sheet HEALTH FACTORS moved to new PERFORMANCE sheet New MEASUREMENTS sheet Version 1.3: Cleaned-up redundant conditional format rules throughout Corrected a few formulas and labels on LEGS & BACK sheet Version 1.2: Added PREFERENCES sheet Changed formulas throughout to use Preferences settings Corrected bad data references on DATA sheet Fixed formula error on LEGS & BACK, 02 Calf Raise Squat Fixed formula errors on CHEST, SHOULDERS, & TRICEPS Major modifications to Penalty formula Added Penalty activation switch Minor cosmetics changes Version 1.1: Corrected formulas on BACK & BICEPS worksheet Version 1.0 Added CORE SYNERGISTICS worksheet

Beachbody's extreme home fitness program P90X.

adsheet you want to start over.

uttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear

ve all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you an copy of the original

ATA, graphs, and the "for Print" sheets) The data is used to color-code your progress in the PERFORMANCE sheet

ant to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of ts. The value set in the box determines the portion that is subtracted. The maximum penalty corresponds he lower the penalty. If you don't like the idea, ignore that number and set the "Activate penalty" value

lp of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore he real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how hey will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as p, simply set this value to 1 or record all your pull-ups in "NC" box.

cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the ll reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work

in the white box is the average between the two repeats

nd repeat was less than the first. The number in the red box will be subtracted from the average above in turned off, as explained above cond repeat was equal or higher than the first. No penalty is applied

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

Credits

ures.

htLossCalculator_v4 spreadsheet. http://maggiewang.com/

achbody.com/

on for Microsoft Excel 2003 and 2007.

Change Log

n Setup sheet

NTS sheet

all the schedules update automatically

ing sheets eans a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule after a missed day.

lly simplifies the charts and helps focus your attention on the workouts you select

Record your stats and goals


(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically) Select your P90X Program YOUR P90X START DATE: YOUR P90X PLANNED COMPLETION DATE: YOUR P90X ACTUAL COMPLETION DATE: DAYS ELAPSED SINCE START: DAYS SKIPPED TO DATE: Set the Height/Weight unit combination you wish to use: Select your gender: Select your body fat calculation method: MY STATS on P90X START DATE Age Height Weight Body Fat % (From "CALCULATORS" sheet) Lean Body Mass Fat Body Mass Body Surface Area (BSA) Body Mass Index (BMI) MY UPPER LIMITS Weight Body Fat BMI MY TARGETS ON P90X COMPLETION DATE Target Lean Body Mass Increase Target Body Fat Target Weight Target BMI Target Weight Loss DATA OPERATIONS Penalty for doing less reps on the second repeat (some exercises). Enter 2 for "Subtract 1/2 of the difference from the Average"; 3 for "Subtract 1/3 of the difference; and so on) Activate penalty (0 is OFF, 1 is ON) 2.0 1 Lean Sun, Feb 12, '12 Sat, May 12, '12 Sat, May 12, '12 108 0 inch/lb Male Digital Scale

23.0 69.0 145.0 25.0% 108.8 36.3 1.8 21.4 185.0 25.0% 24.9

4.0 8.0% 165.0 24.4 -20.0

Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for "Counts as 1/2"; and so on) Number to divide the R*W calculation by for better chart display

2.0 10

omatically)

yrs inch lb <- ARE YOU SURE? lb lb sq meters

lb

lb lb lb

OPTION 1, Reading from scale:


Your Body Fat content: 25.00%

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


Set Unit (Drop Down): Abdomen 30.00 inch inch Hip 30.00 inch Neck 10.00 inch Height 68.00

You selected:

Male 20.19% Target ranges. Men: 10-18%, Women: 18-25%

Your Body Fat content:

OPTION 3, The 3-Site Method:


FEMALE SITE Tricep Suprailiac Thigh You selected: 1 REPEAT 2 3 Average 0.0 0.0 0.0 BF 2.66%

Male -0.05%

Your Body Fat content:

OPTION 4, The 7-site Method:


FEMALE SITE Tricep Suprailiac Thigh Chest Midaxillary Subscapula Abdomen You selected: 1 REPEAT 2 3 Average 0.0 0.0 0.0 0.0 0.0 0.0 0.0

3.51%

Male

Your Body Fat content:

-0.76%

inch

MALE SITE Chest Abdomen Thigh 1 REPEAT 2 3 Average 0.0 0.0 0.0 BF -0.05%

MALE SITE Chest Abdomen Thigh Suprailiac Midaxilliary Tricep Subscapula 1 REPEAT 2 3 Average 0.0 0.0 0.0 0.0 0.0 0.0 0.0 BF -0.76%

P90X Fit Test


Prior to Day 01
1. Physical Condition
Pull-Ups Vertical Reach Jump with Step Vertical Leap Push-Ups Toe Touch Wall Squat Bicep Curls Reps Inch Inch Inch Reps Inch Seconds Reps Weight Total reps FAIL

0 7

FAIL FAIL FAIL FAIL

0 In & Outs

FAIL FAIL

2. Cardiac Condition
Resting Heart Rate Heart Rate Maximizer: Immediately After 1 minute After 2 minutes After 3 minutes After 4 minutes 76 Bpm Bpm Bpm Bpm Bpm Bpm

TARGET HEART RATE CALCULATOR


Age (from "SETUP" sheet)
Maximum Heart Hate "In Zone" Minimum Target Heart Rate "Light Intensity" Target Heart Rate "Moderate Intensity" Target Heart Rate "Heavy Intensity" Target Heart Rate "MAX Intensity" Target Heart Rate

it Test
1

After Day 90
1. Physical Condition
Pull-Ups Vertical Reach Jump with Step Vertical Leap Push-Ups Toe Touch Wall Squat Bicep Curls Reps Inch Inch Inch Reps Inch Seconds Reps Weight Total reps FAIL

0 7

FAIL FAIL FAIL FAIL

0 In & Outs

FAIL FAIL

2. Cardiac Condition
Resting Heart Rate Heart Rate Maximizer: Immediately After 1 minute After 2 minutes After 3 minutes After 4 minutes Bpm Bpm Bpm Bpm Bpm Bpm

ULATOR
23 yrs
Bpm Bpm Bpm Bpm Bpm Bpm

193.9 116 126 145 165 184

Date
Neck Shoulder Chest Waist Abdomen Hips Thigh Measurements (inch) Knee Calf Ankle Arm Forearm Wrist Waist-Hip Ratio Pectoral Abdominal Thigh Body Fat Tricep Measurements (mm) Subscapular Suprailiac Axilla

Start

Week 2

Week 3

Week 4 4-Mar-12

12-Feb-12 19-Feb-12 26-Feb-12

Week 5

Week 6

Week 7

Week 8 1-Apr-12

Week 9 8-Apr-12

Week 10 15-Apr-12

Week 11 22-Apr-12

11-Mar-12 18-Mar-12 25-Mar-12

Week 12 29-Apr-12

Week 13 6-May-12

Final 12-May-12

Workout Schedule
DATA FROM SETUP SHEET: WEIGHT Too high (Greater Target (Less BODY FAT Too high (Greater Target (Less BMI Too high (Greater Target (Less than) than) than) than) than) than) 185.0 165.0 25.0% 8.0% 24.9 24.4 Weight 145.0 Weight Loss 0.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 Body Fat Body Fat (lb) (%) 36.3 25.0% BMI 21.4

Sheet is PROTECTED for safety but no pa

Date
Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012

Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April

11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24,

2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012

145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0

Wednesday, April 25, 2012 Thursday, April 26, 2012 Friday, April 27, 2012 Saturday, April 28, 2012 Sunday, April 29, 2012 Monday, April 30, 2012 Tuesday, May 01, 2012 Wednesday, May 02, 2012 Thursday, May 03, 2012 Friday, May 04, 2012 Saturday, May 05, 2012 Sunday, May 06, 2012 Monday, May 07, 2012 Tuesday, May 08, 2012 Wednesday, May 09, 2012 Thursday, May 10, 2012 Friday, May 11, 2012 Saturday, May 12, 2012 Sunday, May 13, 2012 Monday, May 14, 2012 Tuesday, May 15, 2012 Wednesday, May 16, 2012 Thursday, May 17, 2012 Friday, May 18, 2012 Saturday, May 19, 2012 Sunday, May 20, 2012 Monday, May 21, 2012 Tuesday, May 22, 2012 Wednesday, May 23, 2012 Thursday, May 24, 2012 Friday, May 25, 2012 Saturday, May 26, 2012 Sunday, May 27, 2012 Monday, May 28, 2012 Tuesday, May 29, 2012 Wednesday, May 30, 2012 Thursday, May 31, 2012 Friday, June 01, 2012 Saturday, June 02, 2012 Sunday, June 03, 2012 Monday, June 04, 2012 Tuesday, June 05, 2012 Wednesday, June 06, 2012 Thursday, June 07, 2012 Friday, June 08, 2012

145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0

Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July

09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23,

2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012

145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0

Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September

24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06,

2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012

145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0

Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October

07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21,

2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012

145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0

Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December

22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05,

2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012

145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0

Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January

06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19,

2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2012 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013

145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0 145.0

Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, March Saturday, March Sunday, March Monday, March Tuesday, March

20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 01, 02, 03, 04, 05,

2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013

Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April

06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19,

2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013

Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, June Sunday, June Monday, June

20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03,

2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013

Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July

04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18,

2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013

Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, September

19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01,

2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013

Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October

02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16,

2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013

Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, October Saturday, October Sunday, October Monday, October Tuesday, October Wednesday, October Thursday, October Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November Sunday, November Monday, November Tuesday, November Wednesday, November Thursday, November Friday, November Saturday, November

17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30,

2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013

Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, December Thursday, December Friday, December Saturday, December Sunday, December Monday, December Tuesday, December Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January

01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14,

2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2013 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014

Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, January Sunday, January Monday, January Tuesday, January Wednesday, January Thursday, January Friday, January Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February Saturday, February Sunday, February Monday, February Tuesday, February Wednesday, February Thursday, February Friday, February

15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28,

2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014

Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, March Wednesday, March Thursday, March Friday, March Saturday, March Sunday, March Monday, March Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April

01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14,

2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014

Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, April Friday, April Saturday, April Sunday, April Monday, April Tuesday, April Wednesday, April Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May Friday, May Saturday, May Sunday, May Monday, May Tuesday, May Wednesday, May Thursday, May

15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29,

2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014

Friday, May Saturday, May Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, June Wednesday, June Thursday, June Friday, June Saturday, June Sunday, June Monday, June Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July

30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13,

2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014

Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, July Saturday, July Sunday, July Monday, July Tuesday, July Wednesday, July Thursday, July Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August Thursday, August Friday, August Saturday, August Sunday, August Monday, August Tuesday, August Wednesday, August

14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27,

2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014

Thursday, August Friday, August Saturday, August Sunday, August Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September Thursday, September Friday, September Saturday, September Sunday, September Monday, September Tuesday, September Wednesday, September

28, 29, 30, 31, 01, 02, 03, 04, 05, 06, 07, 08, 09, 10, 11, 12, 13, 14, 15, 16, 17,

2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014 2014

t Schedule & Performance

ED for safety but no password is required for unprotecting

Water Content (%)

Bone Density (%)

Max Heart Rate

Average Heart Rate

Exercise Time (min)

Time in Zone (min)

Time in Zone (%)

Workout (Lean)
Core Synergistics Cardio X Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Core Synergistics Cardio X Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Core Synergistics Cardio X Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Cardio X Yoga X Rest or X Stretch

Unprotect the sheet before using the "Reschedule" Feature

Reschedule Selected Workout

PHASE 1

U Undo Reschedule

Core Synergistics Cardio X Chest, Shoulders, Triceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Core Synergistics Cardio X Chest, Shoulders, Triceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Core Synergistics Cardio X Chest, Shoulders, Triceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Cardio X Yoga X Rest or X Stretch Chest & Back, Ab Ripper Cardio X Shoulders & Arms, Ab Ripper Yoga X Core Synergistics Kenpo X Rest or X Stretch Chest, Shoulders Triceps, Ab Ripper Cardio X Back & Biceps, Ab Ripper Yoga X Core Synergistics Kenpo X Rest or X Stretch Chest & Back, Ab Ripper Cardio X Shoulders & Arms, Ab Ripper

PHASE 2

U Undo Reschedule

PHASE 3

Yoga X Core Synergistics Kenpo X Rest or X Stretch Chest, Shoulders Triceps, Ab Ripper Cardio X Back & Biceps, Ab Ripper Yoga X Core Synergistics Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Cardio X Yoga X Rest or X Stretch

U Undo Reschedule

Chest & Back


WEEK DATE
01 Standard Push-Ups NOTES 02 Wide Front Pull-Ups NOTES 03 Military Push-Ups NOTES 04 Reverse Grip Chin-Ups NOTES 05 Wide Fly Push-Ups NOTES 06 Closed Grip Overhand Pull-Ups NOTES 07 Decline Push-Ups NOTES 08 Heavy Pants NOTES 09 Diamond Push-Ups NOTES 10 Lawnmovers NOTES 11 Dive-Bomber Push-Ups NOTES 12 Back Flys NOTES R1 R2 W W
0 0

1
Not Done in LEAN N1 N2 K1 K2
0 0

2
Not Done in LEAN N1 N2 K1 K2
0 0

3
Not Done in LEAN N1 N2 K1 K2
0 0

9
Sun, Apr 08, '12 N1 N2 K1 K2
0 0

11
Sun, Apr 22, '12 N1 N2 K1 K2
0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

N1 N2

K1 K2

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

CHEST & BACK

Plyometrics
Week 1
COMPLETED? NOTES Not Done in LEAN NOT YET

Week 2
Not Done in LEAN NOT YET

Week 5
COMPLETED? NOTES Not Done in LEAN NOT YET

Week 6
Not Done in LEAN NOT YET

Week 9
COMPLETED? NOTES Not Done in LEAN NOT YET

Week 10
Not Done in LEAN NOT YET

rics
Week 3
Not Done in LEAN NOT YET

Week 7
Not Done in LEAN NOT YET

Week 11
Not Done in LEAN NOT YET

Week 12
Not Done in LEAN NOT YET

Cardio X
Week 1
COMPLETED? NOTES Monday, February 13, 2012 NOT YET

Week 2
Monday, February 20, 2012 NOT YET

Week 5
COMPLETED? NOTES Monday, March 12, 2012 NOT YET

Week 6
Monday, March 19, 2012 NOT YET

Week 9
COMPLETED? NOTES Monday, April 09, 2012 NOT YET

Week 10
Monday, April 16, 2012 NOT YET

Week 13
COMPLETED? NOTES Thursday, May 10, 2012 NOT YET

ardio X
Week 3
Monday, February 27, 2012 NOT YET

Week 4
Thursday, March 08, 2012 NOT YET

Week 7
Monday, March 26, 2012 NOT YET

Week 8
Thursday, April 05, 2012 NOT YET

Week 11
Monday, April 23, 2012 NOT YET

Week 12
Monday, April 30, 2012 NOT YET

Shoulders & Arms


WEEK DATE
01 Alternating Shoulder Presses NOTES 02 In & Out Bicep Curls NOTES 03 Two-Arm Tricep Kickbacks NOTES 04 Deep Swimmer's Presses NOTES 05 Full Supination Concentration Curls NOTES 06 Chair Dips NOTES 07 Upright Rows NOTES 08 Static Arm Curls NOTES 09 Flip-Grip Twist Tricep Kickbacks NOTES 10 Seated Two-Angle Shoulder Flys NOTES 11 Crouching Cohen Curls NOTES 12 Lying-Down Tricep Extensions NOTES R1 R2 W W
0 0

1
Tue, Feb 14, '12 R1 R2 W W
0 0

2
Tue, Feb 21, '12 R1 R2 W W
0 0

3
Tue, Feb 28, '12 R1 R2 W W
0 0

9
Tue, Apr 10, '12 R1 R2 W W
0 0

11
Tue, Apr 24, '12 R1 R2 W W
0 0

R1 R2

1 1

W W

10 10

1 0

R1 R2

2 2

W W

10 10

2 0

R1 R2

3 3

W W

10 10

3 0

R1 R2

4 4

W W

10 10

4 0

R1 R2

5 5

W W

10 10

5 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

###R1 0

###R1 0

###R1 0

###R1 0

### 0

R2

R2

R2

R2

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

BONUS ROUND
13 In & Out Strait Arm Shoulder Flys NOTES 14 Congdon Curls NOTES 15 Side Tri-Rises NOTES LA LA RA RA
0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

R1 R2

W W

0 0

LA LA

RA RA

0 0

LA LA

RA RA

0 0

LA LA

RA RA

0 0

LA LA

RA RA

0 0

SHOULDERS & ARMS

Yoga X
Week 1
Wednesday, February 15, 2012 COMPLETED? NOT YET NOTES

Week 2
Wednesday, February 22, 2012 NOT YET

Week 5
COMPLETED? NOTES Wednesday, March 14, 2012 NOT YET

Week 6
Wednesday, March 21, 2012 NOT YET

Week 9
COMPLETED? NOTES Wednesday, April 11, 2012 NOT YET

Week 10
Wednesday, April 18, 2012 NOT YET

Week 13
COMPLETED? NOTES Sunday, May 06, 2012 NOT YET

Week 13
Friday, May 11, 2012 NOT YET

Yoga X
Week 3
Wednesday, February 29, 2012 NOT YET

Week 4
Sunday, March 04, 2012 NOT YET

Week 4
Friday, March 09, 2012 NOT YET

Week 7
Wednesday, March 28, 2012 NOT YET

Week 8
Sunday, April 01, 2012 NOT YET

Week 8
Friday, April 06, 2012 NOT YET

Week 11
Wednesday, April 25, 2012 NOT YET

Week 12
Wednesday, May 02, 2012 NOT YET

Kenpo X
Week 1
COMPLETED? NOTES Friday, February 17, 2012 NOT YET

Week 2
Friday, February 24, 2012 NOT YET

Week 5
COMPLETED? NOTES Friday, March 16, 2012 NOT YET

Week 6
Friday, March 23, 2012 NOT YET

Week 9
COMPLETED? NOTES Friday, April 13, 2012 NOT YET

Week 10
Friday, April 20, 2012 NOT YET

Week 13
COMPLETED? NOTES Tuesday, May 08, 2012 NOT YET

Kenpo X
Week 3
Friday, March 02, 2012 NOT YET

Week 4
Tuesday, March 06, 2012 NOT YET

Week 7
Friday, March 30, 2012 NOT YET

Week 8
Tuesday, April 03, 2012 NOT YET

Week 11
Friday, April 27, 2012 NOT YET

Week 12
Friday, May 04, 2012 NOT YET

Legs & Back


WEEK DATE
01 Balance Lunge NOTES 02 Calf Raise Squat NOTES 03 Reverse Grip Chin-Ups NC1 NC2 NOTES 04 Super Skater NOTES 05 Wall Squat (sec) NOTES 06 Wide Front Pull-Ups NC1 NC2 NOTES 07 Step Back Lunge RL LL NOTES 08 Alternating Side Lunge NOTES 09 Closed Grip Overhand Pull-Ups NC1 NC2 NOTES 10 Single Leg Wall Squat (sec) NOTES 11 Deadlift Squat NOTES 12 Switch Grip Pull-Ups NC1 NC2 NOTES 13 Three-Way Lunge NOTES 14 Sneaky Lunge NOTES 15 Chair Salutations (sec) R1 R2 NOTES 16 Toe-Roll Iso Lunge NOTES 17 Groucho Walk NOTES 18 Calf Raises NOTES 19 80/20 Cyber-Speed Squat NOTES RL LL
0 RL ### R1 0 R2 ### R1 0 R2 ### R1 0 R2 ### R1 0 R2 ### R1 0 R2 ### R1 0 R2

1
Thu, Feb 16, '12 RL LL
0 RL

2
Thu, Feb 23, '12 LL
0 RL

3
Thu, Mar 01, '12 LL
0 RL

5
Thu, Mar 15, '12 LL
0 RL

6
Thu, Mar 22, '12 LL
0 RL

7
Thu, Mar 29, '12 LL
0 RL

9
Not Done in LEAN

0R

0R

0R

0R

0R

0R

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 NC1 0

NC2

RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

0R

0R

0R

0R

0R

0R

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 NC1 0

NC2

W W

0 0

RL LL

W W

0 0

RL LL

W W

0 0

RL LL

W W

0 0

RL LL

W W

0 0

RL LL

W W

0 0

RL LL

0R

0R

0R

0R

0R

0R

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

0R

0R

0R

0R

0R

0R

LL

RL

0 LL

RL

0 LL

RL

0 LL

RL

0 LL

RL

0 LL

RL

0 LL

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

0R

0R

0R

0R

0R

0R

RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

0R

0R

0R

0R

0R

0R

0R

0R

0R

0R

0R

0R

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

LL

0 RL

k
9
Not Done in LEAN LL
0 RL

10
Not Done in LEAN LL
0 RL

11
Not Done in LEAN LL
0 RL

12
Not Done in LEAN LL
0

0R

0R

0R

C1 C2

0 NC1 0

C1 C2

0 NC1 0

C1 C2

0 NC1 0

C1 C2

0 0

NC2

NC2

NC2

LL

0 RL

LL

0 RL

LL

0 RL

LL

0R

0R

0R

C1 C2

0 NC1 0

C1 C2

0 NC1 0

C1 C2

0 NC1 0

C1 C2

0 0

NC2

NC2

NC2

W W

0 0

RL LL

W W

0 0

RL LL

W W

0 0

RL LL

W W

0 0

0R

0R

0R

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

0R

0R

0R

RL

0 LL

RL

0 LL

RL

0 LL

RL

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

NC1 NC2

C1 C2

0 0

LL

0 RL

LL

0 RL

LL

0 RL

LL

0R

0R

0R

### R1 0 R2

### R1 0 R2

### R1 0 R2

### 0

LL

0 RL

LL

0 RL

LL

0 RL

LL

0R

0R

0R

0R

0R

0R

LL

0 RL

LL

0 RL

LL

0 RL

LL

LEGS & BACK

Lean

Core Synergistics (CLASSIC)


WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups NOTES 02 Banana Rolls NOTES 03 Leaning Crescent Lunges NOTES 04 Squat Run NOTES 05 Sphinx Push-Ups NOTES 06 Bow To Boat NOTES 07 Low Lateral Skaters NOTES 08 Lunge & Reach NOTES 09 Prison Cell Push-Ups NOTES 10 Side Hip Raise NOTES 11 Squat X-Press NOTES 12 Plank To Chaturanga Run NOTES 13 Walking Push-Ups NOTES 14 Superman Banana NOTES 15 Lunge-Kickback-Curl-Press NOTES 16 Towel Hopping NOTES 17 Reach High & Under Push-Ups NOTES 18 Steam Engine NOTES 19 Dreya Roll NOTES R
0

4
Not Done in LEAN N1 K1
0

4
Not Done in LEAN N1 K1
0

8
Not Done in LEAN N1 K1
0

8
Not Done in LEAN N1 K1
0

13
Not Done in LEAN N1 K1
0

13
Not Done in LEAN N1 K1
0

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

RL

LL

RL

LL

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

BONUS ROUND
20 Plank To Chaturanga Iso NOTES 21 The Halfback NOTES 22 Table Dip Leg Raise NOTES R
0

CORE SYNERGISTICS

Core Synergistics (LEAN)


WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups NOTES 02 Banana Rolls NOTES 03 Leaning Crescent Lunges NOTES 04 Squat Run NOTES 05 Sphinx Push-Ups NOTES 06 Bow To Boat NOTES 07 Low Lateral Skaters NOTES 08 Lunge & Reach NOTES 09 Prison Cell Push-Ups NOTES 10 Side Hip Raise NOTES 11 Squat X-Press NOTES 12 Plank To Chaturanga Run NOTES 13 Walking Push-Ups NOTES 14 Superman Banana NOTES 15 Lunge-Kickback-Curl-Press NOTES 16 Towel Hopping NOTES 17 Reach High & Under Push-Ups NOTES 18 Steam Engine NOTES 19 Dreya Roll NOTES R
0

1
Sun, Feb 12, '12 N1 K1
0

2
Sun, Feb 19, '12 N1 K1
0

3
Sun, Feb 26, '12 N1 K1
0

4
Mon, Mar 05, '12 N1 K1
0

5
Sun, Mar 11, '12 N1 K1
0

6
Sun, Mar 18, '12 N1 K1
0

7
Sun, Mar 25, '12 N1 K1
0

8
Mon, Apr 02, '12 N1 K1
0

9
Thu, Apr 12, '12 N1 K1
0

10
Thu, Apr 19, '12 N1 K1
0

11
Thu, Apr 26, '12 N1 K1
0

12
N1 K1
0

13
N1 K1
0

Thu, May 03, '12 Mon, May 07, '12

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

BONUS ROUND
20 Plank To Chaturanga Iso NOTES 21 The Halfback NOTES 22 Table Dip Leg Raise NOTES R
0

CORE SYNERGISTICS

Chest, Shoulders, & Triceps


WEEK DATE
01 Slow-Motion 3-in-1 Push-Ups NOTES 02 In & Out Shoulder Flys NOTES 03 Chairs Dips NOTES 04 Plange Push-Ups NOTES 05 Pike Presses NOTES 06 Side Tri-Rises NOTES 07 Floor Flys NOTES 08 Scarecrows NOTES 09 Overhead Tricep Extensions NOTES 10 Two-Twitch Speed Push-Ups NOTES 11 Y-Presses NOTES 12 Lying Tricep Extensions NOTES 13 Side-To-Side Push-Ups NOTES 14 Pour Flys NOTES 15 Side-Leaning Tricep Extensions NOTES 16 One-Arm Push-Ups NOTES 17 Weighted Circles NOTES 18 Throw the Bomb NOTES 19 Clap or Plyo Push-Ups NOTES 20 Slo-Mo Throws NOTES 21 Front-To Back Tricep Extensions NOTES 22 One-Arm Balance Push-Ups NOTES 23 Fly-Row Presses NOTES 24 Dumbbell Cross-Body Blows NOTES R W
0

5
Sun, Mar 11, '12 Reg Bon
0

6
Sun, Mar 18, '12 Reg Bon
0

7
Sun, Mar 25, '12 Reg Bon
0

10
Sun, Apr 15, '12 Reg Bon
0

12
Sun, Apr 29, '12 Reg Bon
0

Reg: Regular form. Bon: Bonus

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

RA

LA

RA

LA

RA

LA

RA

LA

RA

LA

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

CHEST, SHOULDERS, & TRICEPS

Back & Biceps


WEEK DATE
01 Wide Front Pull-Ups NOTES 02 Lawnmowers RA LA NOTES 03 Twenty-Ones NOTES 04 One-Arm Cross-Body Curls NOTES 05 Switch Grip Pull-Ups NOTES 06 Elbows-Out Lawnmowers NOTES 07 Standing Bicep Curls NOTES 08 One-Arm Concentration Curls NOTES 09 Corn Cob Pull-Ups NOTES 10 Reverse Grip Bent-Over Rows NOTES 11 Open Arm Curls NOTES 12 Static Arm Curls NOTES 13 Towel Pull-Ups NOTES 14 Congdon Locomotives NOTES 15 Crouching Cohen Curls NOTES 16 One-Arm Corkscrew Curls NOTES 17 Chin-Ups NOTES 18 Seated Bent-Over Back Flys NOTES 19 Curl-Up/Hammer Downs NOTES 20 Hammer Curls NOTES 21 Max Rep Pull-Ups NOTES 22 Superman NOTES 23 In-Out Hammer Curls NOTES 24 Strip-Set Curls R1 R2 R3 R4 NOTES W1 W2 W3 W4
0

5
Not Done in LEAN NC C
0

6
Not Done in LEAN NC C
0

7
Not Done in LEAN NC C
0

10
Tue, Apr 17, '12 NC C
0

12
Tue, May 01, '12 NC C
0

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

R RA LA W W

R RA LA W W

R RA LA W W

R RA LA W W

R RA LA W W

0 0

0 0

0 0

0 0

0 0

NC

NC

NC

NC

NC

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

RA LA

W W

0 0

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

NC

R1 R2 R3 R4

W1 W2 W3 W4

R1 R2 R3 R4

W1 W2 W3 W4

R1 R2 R3 R4

W1 W2 W3 W4

R1 R2 R3 R4

W1 W2 W3 W4

BACK & BICEPS

Ab Ripper X
WEEK DAY 1 DATE Not Done in LEAN
In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist 0 0 0 0 0 0 0 0 0

1 3
Tue, Feb 14, 12

5
Thu, Feb 16, 12

1
Not Done in LEAN

2 3
Tue, Feb 21, 12

5
Thu, Feb 23, 12

1
Not Done in LEAN

3 3
Tue, Feb 28, 12

5
Thu, Mar 01, 12

In & Out Seated Bicycle Seated Crunchy Frog

WEEK DAY 1 DATE Not Done in LEAN

5 3
Tue, Mar 13, 12

5
Thu, Mar 15, 12

1
Not Done in LEAN

6 3
Tue, Mar 20, 12

5
Thu, Mar 22, 12

1
Not Done in LEAN

7 3
Tue, Mar 27, 12

5
Thu, Mar 29, 12

Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist 0 0 0 0 0 0 0 0 0

In & Out Seated Bicycle Seated Crunchy Frog

WEEK DAY 1 DATE Not Done in LEAN

9 3
Tue, Apr 10, 12

5
Thu, Apr 12, 12

1
Not Done in LEAN

10 3
Tue, Apr 17, 12

5
Thu, Apr 19, 12

1
Not Done in LEAN

11 3
Tue, Apr 24, 12

5
Thu, Apr 26, 12

1
Not Done in LEAN

12 3
Tue, May 01, 12

5
Thu, May 03, 12

Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist 0 0 0 0 0 0 0 0 0 0 0 0

Ab Ripper X

WEEK

1
0 0 0 0 0 0 0 0 0 0 0 0

2
0 0 0 0 0 0 0 0 0 0 0 0

3
0 0 0 0 0 0 0 0 0 0 0 0

CHEST & BACK


01 02 03 04 05 06 07 08 09 10 11 12 Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip Overhand Pull-Ups Decline Push-Ups Heavy Pants Diamond Push-Ups Lawnmovers Dive-Bomber Push-Ups Back Flys

SHOULDERS & ARMS


01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 Alternating Shoulder Presses In & Out Bicep Curls Two-Arm Tricep Kickbacks Deep Swimmer's Presses Full Supination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip-Grip Twist Tricep Kickbacks Seated Two-Angle Shoulder Flys Crouching Cohen Curls Lying-Down Tricep Extensions In & Out Strait Arm Shoulder Flys Congdon Curls Side Tri-Rises 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3 0 0 0 0 0 0 0 0 0 0 0 0 0

LEGS & BACK


01 02 03 04 05 06 07 08 09 10 11 12 Balance Lunge Calf Raise Squat Reverse Grip Chin-Ups Super Skater Wall Squat (sec) Wide Front Pull-Ups Step Back Lunge Alternating Side Lunge Closed Grip Overhand Pull-Ups Single Leg Wall Squat (sec) Deadlift Squat Switch Grip Pull-Ups 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

13 14 15 16 17 18 19

Three-Way Lunge Sneaky Lunge Chair Salutations (sec) Toe-Roll Iso Lunge Groucho Walk Calf Raises 80/20 Cyber-Speed Squat

0 0 #DIV/0! 0 0 0 0

0 0 #DIV/0! 0 0 0 0

0 0 #DIV/0! 0 0 0 0 WK 4 DAY 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

CORE SYNERGISTICS
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Run Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reach Prison Cell Push-Ups Side Hip Raise Squat X-Press Plank To Chaturanga Run Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Press Towel Hopping Reach High & Under Push-Ups Steam Engine Dreya Roll Plank To Chaturanga Iso The Halfback Table Dip Leg Raise

CORE SYNERGISTICS (LEAN)


01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Run Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reach Prison Cell Push-Ups Side Hip Raise Squat X-Press Plank To Chaturanga Run Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Press Towel Hopping Reach High & Under Push-Ups Steam Engine 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

19 20 21 22

Dreya Roll Plank To Chaturanga Iso The Halfback Table Dip Leg Raise

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

CHEST, SHOULDERS, & TRICEPS


01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 Slow-Motion 3-in-1 Push-Ups In & Out Shoulder Flys Chairs Dips Plange Push-Ups Pike Presses Side Tri-Rises Floor Flys Scarecrows Overhead Tricep Extensions Two-Twitch Speed Push-Ups Y-Presses Lying Tricep Extensions Side-To-Side Push-Ups Pour Flys Side-Leaning Tricep Extensions One-Arm Push-Ups Weighted Circles Throw the Bomb Clap or Plyo Push-Ups Slo-Mo Throws Front-To Back Tricep Extensions One-Arm Balance Push-Ups Fly-Row Presses Dumbbell Cross-Body Blows

BACK & BICEPS


01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 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 Open 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

20 21 22 23 24

Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls

9
0 0 0 0 0 0 0 0 0 0 0 0

10

11
0 0 0 0 0 0 0 0 0 0 0 0

0 4 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0

0 5 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0

0 0 #DIV/0! 0 0 0 0 WK 4 DAY 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 #DIV/0! 0 0 0 0

0 0 #DIV/0! 0 0 0 0

0 0 #DIV/0! 0 0 0 0 WK 8 DAY 2 WK 8 DAY 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 #DIV/0! 0 0 0 0

0 0 #DIV/0! 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 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

13
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE

TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE

0 0 0 0 0 0 0 0 0 0 0 0

TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE

0 0 #DIV/0! 0 0 0 0

TRUE TRUE TRUE TRUE TRUE TRUE TRUE

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE

0 0 0 0

0 0 0 0

TRUE TRUE TRUE TRUE

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE

0 0 0 0 0

TRUE TRUE TRUE TRUE TRUE

Chest & Back


1

Reps (or reps x weight)

WEEK ->

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12

Shoulders & Arms


1

Reps (or reps x weight)

WEEK ->

WEEK ->

ms

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15

Reps (or reps x weight)


0 1 1 1 1 1 1

Legs & Back

WEEK ->

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15 Show/Hide 16

Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19

Core Synergistics
1

Reps (or reps x weight)

WEEK ->

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15 Show/Hide 16

Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22

Core Synergistics (LEAN)


1

Reps (or reps x weight)

7
WEEK ->

(LEAN)

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13

Show/Hide 13 Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22

10

11

12

13

Chest, Shoulders, & Triceps


1

Reps (or reps x weight)

WEEK ->

iceps

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15

Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22 Show/Hide 23 Show/Hide 24

Back & Biceps


1

Reps (or reps x weight)

WEEK ->

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15 Show/Hide 16

Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22 Show/Hide 23 Show/Hide 24

Nutrition Phases and Levels


Nutritional Proportions
PHASE
PHASE 1
FAT SHREDDER

GOAL
Strengthen muscle and shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term

PHASE 2 ENERGY BOOSTER PHASE 3 ENDURANCE MAXIMIZER

Daily Nutrition and Calorie Needs Calculation:


Body Weight YOU ARE AT NUTRITION LEVEL: Resting Metabolic Rate (RMR): Daily Activity Burn Calories (DAB): Daily Energy Amount (EA):

Level III

Energy Amount 1800-2399 2400-2999 3000 and Above

Nutrition Level
Level I Level II Level III

nd Levels
PROTEIN CARBS FAT

50% 40% 20%

30% 40% 60%

20% 20% 20%

200.0 <- Enter your starting weight in lb here 2000 400

3,000

Caloric Needs 1800 calories/day 2400 calories/day 3000 calories/day

Your Nutrition Level: PHASE 1


PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS

Level III PHASE 2 8 2 2 3 1 3 4 3

9 4 2 4 1 1 4 2
Convert ounces to grams

PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS

Weight converter

Enter Amount in Ounces:

Portion Approach Food List


FATS
1 tbsp = 120 calories = 1 serving
avocado (3 oz) Olive oil canola oil

PROTEINS
3 oz. chicken or turkey breast 6 egg whites 3 oz. fish or shellfish 3 oz. fat free ham slices 3 oz. pork tenderloin 1/3 cup protein powder 3 oz. red meat, lean

100 calories per serving

CARBS, GRAINS, LEGUMES, POTATOES


1 1 1 1 2 medium whole wheat bagel cup baked beans cup beans (black, kidney, etc) 2.5 oz. bran muffin slices bread (whole wheat, rye, pumpernickel)

200 calories per serving

1 medium whole wheat bagel 1 cup baked beans 1 cup beans (black, kidney, etc) 1 2.5 oz. bran muffin 2 slices bread (whole wheat, rye, pumpernickel) 1 cup whole grain cereal 1 cup couscous 12 crackers 2 english muffins 1 cup hummus 1 cup lentils 1 cup oatmeal

DAIRY PRODUCTS
120 calories per serving
1.5 oz. low fat cheese 1 oz. 1% cottage cheese 1.5 oz. feta cheese 1.5 oz. semisoft goat cheese 1.5 oz. part skim mozzarella

FRUITS
100 calories per serving 1 medium apple 1 cup apricots 1 medium banana 1/4 medium cantaloupe 1 cup cherries 1 oz. dried fruit 6 oz. fresh squeezed juice 1 medium grapefruit 1 cup grapes 1 cup kiwi

100 calories per serving

VEGETABLES
Asparagus Beets Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cucumber Eggplant Kale

50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens

CONDIMENTS
2 tbsp = 50 calories = 1 serving

Lowfat sauces and marinades, fat free dressings, mu

2 tbsp = 50 calories = 1 serving

Lowfat sauces and marinades, fat free dressings, mu

SNACKS
SINGLE: 1 oz. lowfat cheese 8 oz. 1% cottage cheese 1 oz. dried fruit 1 frozen fruit bar 8 oz. fruit sorbet 12 mini rice cakes 4 oz. nonfat frozen yogurt 1/2 Protein Bar 1 tbsp peanut butter w/celery sticks 2 oz. soy nuts 1.5 oz. string cheese 1 oz. turkey jerky 8 oz. nonfat plain yogurt

Single Serving Snack = 100 calories Double Serving Snack = 200 calories

PHASE 3
PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS

4 1 3 4 1 5 4 4

nt in Ounces:

100

Result in Grams:

2835

ach Food List

Olives (4 oz) flaxseed oil

1 5 3 3 2 1 1

soy burger soy slices oz. tofu oz. tuna slices turkey bacon veggie burger veggie dog

kel)

3 1 1 1 1 1

3.6 oz. pancakes cup pasta or noodles large whole wheat pita potato (2x43/4) cup quinoa cup lowfat refried beans

3 1 1 1 1 1 1 1 3 1 2 1

3.6 oz. pancakes cup pasta or noodles large whole wheat pita potato (2x43/4) cup quinoa cup lowfat refried beans cup brown or wild rice medium sweet potato corn tortillas large whole wheat tortilla whole wheat waffles cup wheat berries

3 8 1 8 8

oz. oz. oz. oz. oz.

parmesan cheese skim milk soy cheese soy milk nonfat plain yogurt

1/3 medium mango 1 medium nectarine 1 large orange 1/2 papaya 1 medium peach 1 medium pear 1 cup raspberries, blueberries, or blackberries 2 cups sliced strawberries 1 medium tangerine 1 cup watermelon

Lettuce Mushrooms Peas Peppers Spinach Sprouts Squash String Beans Tomatoes V8 Juice, low sodium Vegetable soup

es, fat free dressings, mustard, honey, pure fruit jams

es, fat free dressings, mustard, honey, pure fruit jams

DOUBLE 12 oz. 1% cottage cheese 1 oz. nuts (almonds, cashews, pecans, pistachios) 12-16 oz. Recovery drink 1 Protein Bar 4 oz. soy nuts 3 oz. string cheese 2 oz. turkey jerky

WEEK 1

WEEK 2

WEEK 3

n,

i,

Su

WEEK 5

WEEK 6

WEEK 7

ed

Fr

,M

WEEK 4

Date Sun, Feb 12, '12 Mon, Feb 13, '12 Tue, Feb 14, '12 Wed, Feb 15, '12 Thu, Feb 16, '12 Fri, Feb 17, '12 Sat, Feb 18, '12 Sun, Feb 19, '12 Mon, Feb 20, '12 Tue, Feb 21, '12 Wed, Feb 22, '12 Thu, Feb 23, '12 Fri, Feb 24, '12 Sat, Feb 25, '12 Sun, Feb 26, '12 Mon, Feb 27, '12 Tue, Feb 28, '12 Wed, Feb 29, '12 Thu, Mar 01, '12 Fri, Mar 02, '12 Sat, Mar 03, '12 Sun, Mar 04, '12 Mon, Mar 05, '12 Tue, Mar 06, '12 Wed, Mar 07, '12 Thu, Mar 08, '12 Fri, Mar 09, '12 Sat, Mar 10, '12 Sun, Mar 11, '12 Mon, Mar 12, '12 Tue, Mar 13, '12 Wed, Mar 14, '12 Thu, Mar 15, '12 Fri, Mar 16, '12 Sat, Mar 17, '12 Sun, Mar 18, '12 Mon, Mar 19, '12 Tue, Mar 20, '12 Wed, Mar 21, '12 Thu, Mar 22, '12 Fri, Mar 23, '12 Sat, Mar 24, '12 Sun, Mar 25, '12 Mon, Mar 26, '12 Tue, Mar 27, '12 Wed, Mar 28, '12

Total Calories 2330 2650 2120 2750 1950 2950 2400 0 0 0 0 0 0 0 1500 1500 1500 1500 1500 1500 1500 2000 2000 2000 2000 2000 2000 2000 2500 2500 2500 2500 2500 2500 2500 3000 3000 3000 3000 3000 3000 3000 1500 1500 1500 1500

3500 3000 2500 2000 1500 1000 500

CALORIES

12 ,'

24 ,'

12

12

Fe

Fe

ar

07 ,'

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

Thu, Mar 29, '12 Fri, Mar 30, '12 Sat, Mar 31, '12 Sun, Apr 01, '12 Mon, Apr 02, '12 Tue, Apr 03, '12 Wed, Apr 04, '12 Thu, Apr 05, '12 Fri, Apr 06, '12 Sat, Apr 07, '12 Sun, Apr 08, '12 Mon, Apr 09, '12 Tue, Apr 10, '12 Wed, Apr 11, '12 Thu, Apr 12, '12 Fri, Apr 13, '12 Sat, Apr 14, '12 Sun, Apr 15, '12 Mon, Apr 16, '12 Tue, Apr 17, '12 Wed, Apr 18, '12 Thu, Apr 19, '12 Fri, Apr 20, '12 Sat, Apr 21, '12 Sun, Apr 22, '12 Mon, Apr 23, '12 Tue, Apr 24, '12 Wed, Apr 25, '12 Thu, Apr 26, '12 Fri, Apr 27, '12 Sat, Apr 28, '12 Sun, Apr 29, '12 Mon, Apr 30, '12 Tue, May 01, '12 Wed, May 02, '12 Thu, May 03, '12 Fri, May 04, '12 Sat, May 05, '12 Sun, May 06, '12 Mon, May 07, '12 Tue, May 08, '12 Wed, May 09, '12 Thu, May 10, '12 Fri, May 11, '12 Sat, May 12, '12

1500 1500 1500 0 0 0 0 0 0 0 2500 2500 2500 2500 2500 2500 2500 3000 3000 3000 3000 3000 3000 3000 1500 1500 1500 1500 1500 1500 1500 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000

Fr i, Fe b 24 ,' 12

W ed ,M ar 07 ,' 12

M on ,M ar 19 ,' 12

Total Calories

DATE
Sa t, M ar 31 , '1 2 Th u ,A p r 12 ,' 12 Tu e ,A p r 24 ,' n, 12 Su M ay 06 ,' 12

Su n, M ay 06 ,' 12

Bfast
Sun, Feb 12, '12 Protein Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment

Snack
Snack None None None None Snack None None None None Snack None None None None Snack None None Protein Protein Snack None None None None Snack None Protein Protein None Snack Condiment None None None

Lunch
Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats None None Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit

Snack
Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack Protein Protein Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack None None

Dinner
Protein Protein Protein Protein Condiment Protein Protein Protein Carbs Condiment Fats Protein Dairy None None Protein Protein Protein Protein Condiment Protein Protein None None Condiment Protein Protein Protein Protein Condiment Protein Protein Protein Protein Condiment

Add Portion Sun, Feb 12, '12 Mon, Feb 13, '12

Add Portion Mon, Feb 13, '12 Tue, Feb 14, '12

Add Portion Tue, Feb 14, '12 Wed, Feb 15, '12

Add Portion Wed, Feb 15, '12 Thu, Feb 16, '12

Add Portion Thu, Feb 16, '12 Fri, Feb 17, '12

Add Portion Fri, Feb 17, '12 Sat, Feb 18, '12

Add Portion Sat, Feb 18, '12

DAILY TOTALS
Snack
Snack Dairy Dairy None None Snack Dairy Dairy Protein Protein Snack Dairy None None PROTEIN 8 9 800 DAIRY 3 4 360 FRUITS 2 2 200 VEGGIES 1 4 50 2330 8 9 800 4 4 480 2 2 200 1 4 50 2650 4 9 400 4 4 480 2 2 200 1 4 50 2120 Snack Dairy Dairy None None Snack Dairy Dairy None None Snack Dairy Dairy Carbs Carbs Snack Dairy Dairy None None 11 9 1100 4 4 480 2 2 200 1 4 50 2750 3 9 300 4 4 480 2 2 200 1 4 50 1950 9 9 900 4 4 480 2 2 200 1 4 50 2950 7 9 700 4 4 480 2 2 200 1 4 50 2400 1 1 120 2 1 400 3 4 300 1 1 120 4 1 800 3 4 300 1 1 120 2 1 400 3 4 300 1 1 120 2 1 400 3 4 300 2 1 240 2 1 400 3 4 300 1 1 120 3 1 600 3 4 300 FATS 1 1 120 CARBS 2 1 400 SNACKS 3 4 300

COND. 2 2 100

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

2 2 100

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

1 2 50

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

2 2 100

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

2 2 100

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

2 2 100

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

3 2 150

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Feb 19, '12 None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Lunch
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Dinner
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Add Portion Sun, Feb 19, '12 Mon, Feb 20, '12

Add Portion Mon, Feb 20, '12 Tue, Feb 21, '12

Add Portion Tue, Feb 21, '12 Wed, Feb 22, '12

Add Portion Wed, Feb 22, '12 Thu, Feb 23, '12

Add Portion Thu, Feb 23, '12 Fri, Feb 24, '12

Add Portion Fri, Feb 24, '12 Sat, Feb 25, '12

Add Portion Sat, Feb 25, '12

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 0 9 0 DAIRY 0 4 0 FRUITS VEGGIES 0 0 2 4 0 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 9 0 0 4 0 0 2 0 0 4 0 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 FATS 0 1 0 CARBS 0 1 0 SNACKS 0 4 0

COND. 0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Feb 26, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Dinner
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Add Portion Sun, Feb 26, '12 Mon, Feb 27, '12

Add Portion Mon, Feb 27, '12 Tue, Feb 28, '12

Add Portion Tue, Feb 28, '12 Wed, Feb 29, '12

Add Portion Wed, Feb 29, '12 Thu, Mar 01, '12

Add Portion Thu, Mar 01, '12 Fri, Mar 02, '12

Add Portion Fri, Mar 02, '12 Sat, Mar 03, '12

Add Portion Sat, Mar 03, '12

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 15 9 1500 DAIRY 0 4 0 FRUITS VEGGIES 0 0 2 4 0 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 15 9 1500 0 4 0 0 2 0 0 4 0 1500 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 FATS 0 1 0 CARBS 0 1 0 SNACKS 0 4 0

COND. 0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Mar 04, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Dinner
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Add Portion Sun, Mar 04, '12 Mon, Mar 05, '12

Add Portion Mon, Mar 05, '12 Tue, Mar 06, '12

Add Portion Tue, Mar 06, '12 Wed, Mar 07, '12

Add Portion Wed, Mar 07, '12 Thu, Mar 08, '12

Add Portion Thu, Mar 08, '12 Fri, Mar 09, '12

Add Portion Fri, Mar 09, '12 Sat, Mar 10, '12

Add Portion Sat, Mar 10, '12

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 20 9 2000 DAIRY 0 4 0 FRUITS VEGGIES 0 0 2 4 0 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 20 9 2000 0 4 0 0 2 0 0 4 0 2000 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 0 1 0 0 1 0 0 4 0 FATS 0 1 0 CARBS 0 1 0 SNACKS 0 4 0

COND. 0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 2 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Mar 11, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Dinner
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Add Portion Sun, Mar 11, '12 Mon, Mar 12, '12

Add Portion Mon, Mar 12, '12 Tue, Mar 13, '12

Add Portion Tue, Mar 13, '12 Wed, Mar 14, '12

Add Portion Wed, Mar 14, '12 Thu, Mar 15, '12

Add Portion Thu, Mar 15, '12 Fri, Mar 16, '12

Add Portion Fri, Mar 16, '12 Sat, Mar 17, '12

Add Portion Sat, Mar 17, '12

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 25 8 2500 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 25 8 2500 0 2 0 0 2 0 0 3 0 2500 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0

COND. 0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Mar 18, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Dinner
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Add Portion Sun, Mar 18, '12 Mon, Mar 19, '12

Add Portion Mon, Mar 19, '12 Tue, Mar 20, '12

Add Portion Tue, Mar 20, '12 Wed, Mar 21, '12

Add Portion Wed, Mar 21, '12 Thu, Mar 22, '12

Add Portion Thu, Mar 22, '12 Fri, Mar 23, '12

Add Portion Fri, Mar 23, '12 Sat, Mar 24, '12

Add Portion Sat, Mar 24, '12

DAILY TOTALS
Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein PROTEIN 30 8 3000 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 30 8 3000 0 2 0 0 2 0 0 3 0 3000 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0

COND. 0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Mar 25, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Dinner
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Add Portion Sun, Mar 25, '12 Mon, Mar 26, '12

Add Portion Mon, Mar 26, '12 Tue, Mar 27, '12

Add Portion Tue, Mar 27, '12 Wed, Mar 28, '12

Add Portion Wed, Mar 28, '12 Thu, Mar 29, '12

Add Portion Thu, Mar 29, '12 Fri, Mar 30, '12

Add Portion Fri, Mar 30, '12 Sat, Mar 31, '12

Add Portion Sat, Mar 31, '12

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 15 8 1500 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 15 8 1500 0 2 0 0 2 0 0 3 0 1500 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0

COND. 0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Apr 01, '12

Snack

Lunch

Snack

Dinner

Add Portion Sun, Apr 01, '12 Mon, Apr 02, '12

Add Portion Mon, Apr 02, '12 Tue, Apr 03, '12

Add Portion Tue, Apr 03, '12 Wed, Apr 04, '12

Add Portion Wed, Apr 04, '12 Thu, Apr 05, '12

Add Portion Thu, Apr 05, '12 Fri, Apr 06, '12

Add Portion Fri, Apr 06, '12 Sat, Apr 07, '12

Add Portion Sat, Apr 07, '12

DAILY TOTALS
Snack
PROTEIN 0 8 0 DAIRY 0 2 0 FRUITS VEGGIES 0 0 2 3 0 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 8 0 0 2 0 0 2 0 0 3 0 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 0 1 0 0 3 0 0 4 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 4 0

COND. 0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 3 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Apr 08, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Dinner
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Add Portion Sun, Apr 08, '12 Mon, Apr 09, '12

Add Portion Mon, Apr 09, '12 Tue, Apr 10, '12

Add Portion Tue, Apr 10, '12 Wed, Apr 11, '12

Add Portion Wed, Apr 11, '12 Thu, Apr 12, '12

Add Portion Thu, Apr 12, '12 Fri, Apr 13, '12

Add Portion Fri, Apr 13, '12 Sat, Apr 14, '12

Add Portion Sat, Apr 14, '12

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 25 4 2500 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 25 4 2500 0 1 0 0 3 0 0 4 0 2500 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0

COND. 0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Apr 15, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Dinner
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

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Add Portion Sat, Apr 21, '12

DAILY TOTALS
Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein PROTEIN 30 4 3000 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 30 4 3000 0 1 0 0 3 0 0 4 0 3000 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0

COND. 0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Apr 22, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Dinner
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

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DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 15 4 1500 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 15 4 1500 0 1 0 0 3 0 0 4 0 1500 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0

COND. 0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, Apr 29, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Dinner
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Add Portion Sun, Apr 29, '12 Mon, Apr 30, '12

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Add Portion Sat, May 05, '12

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 20 4 2000 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0

COND. 0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

Bfast
Sun, May 06, '12 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Lunch
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein

Dinner
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None

Add Portion Sun, May 06, '12 Mon, May 07, '12

Add Portion Mon, May 07, '12 Tue, May 08, '12

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Add Portion Thu, May 10, '12 Fri, May 11, '12

Add Portion Fri, May 11, '12 Sat, May 12, '12

Add Portion Sat, May 12, '12

DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 20 4 2000 DAIRY 0 1 0 FRUITS VEGGIES 0 0 3 4 0 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 20 4 2000 0 1 0 0 3 0 0 4 0 2000 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 0 1 0 0 5 0 0 4 0 FATS 0 1 0 CARBS 0 5 0 SNACKS 0 4 0

COND. 0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

0 4 0

ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES

WEEK DATE
01 Standard Push-Ups
R1 R2

1
R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2

2
R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2

3
R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2

9
R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2

11

02 Wide Front Pull-Ups

NC1 NC2

C1 C2

03 Military Push-Ups

R1 R2

04 Reverse Grip Chin-Ups

NC1 NC2

C1 C2

05 Wide Fly Push-Ups

R1 R2

06 Closed Grip Overhand Pull-Ups

NC1 NC2

C1 C2

07 Decline Push-Ups

R1 R2

08 Heavy Pants

R1 R2

W W

09 Diamond Push-Ups

R1 R2

10 Lawnmovers

R1 R2

W W

11 Dive-Bomber Push-Ups

R1 R2

12 Back Flys

R1 R2

W W

CHEST & BACK

WEEK DATE
01 Alternating Shoulder Presses R1 R2 02 In & Out Bicep Curls R1 R2 03 Two-Arm Tricep Kickbacks R1 R2 04 Deep Swimmer's Presses R1 R2 05 Full Supination Concentration Curls R1 R2 06 Chair Dips R1 R2 07 Upright Rows R1 R2 08 Static Arm Curls R1 R2 09 Flip-Grip Twist Tricep Kickbacks R1 R2 10 Seated Two-Angle Shoulder Flys R1 R2 11 Crouching Cohen Curls R1 R2 12 Lying-Down Tricep Extensions R1 R2

1
W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2

2
W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2

3
W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2

9
W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2

11
W W W W W W W W W W

W W W W W W W W W W W W

BONUS ROUND
13 In & Out Strait Arm Shoulder Flys R1 R2 14 Congdon Curls R1 R2 15 Side Tri-Rises LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA

SHOULDERS & ARMS

WEEK DATE
01 Balance Lunge RL

1
LL RL

2
LL RL

3
LL RL

5
LL RL

6
LL

02 Calf Raise Squat

03 Reverse Grip Chin-Ups

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

04 Super Skater

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

05 Wall Squat (sec)

06 Wide Front Pull-Ups

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

07 Step Back Lunge

RL LL

W W

RL LL

W W

RL LL

W W

RL LL

W W

RL LL

W W

08 Alternating Side Lunge

09 Closed Grip Overhand Pull-Ups

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

10 Single Leg Wall Squat (sec)

11 Deadlift Squat

LL

RL

LL

RL

RL

LL

RL

LL

RL

LL

12 Switch Grip Pull-Ups

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

13 Three-Way Lunge

RL

LL

RL1

LL

RL1

LL

RL1

LL

RL1

LL

14 Sneaky Lunge

15 Chair Salutations (sec)

R1 R2

R1 R2

R1 R2

R1 R2

R1 R2

16 Toe-Roll Iso Lunge

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

17 Groucho Walk

18 Calf Raises

19 80/20 Cyber-Speed Squat

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

LEGS & BACK

WEEK DATE
01 Balance Lunge RL

7
LL RL

9
LL RL

10
LL RL

11
LL RL

12
LL

02 Calf Raise Squat

03 Reverse Grip Chin-Ups

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

04 Super Skater

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

05 Wall Squat (sec)

06 Wide Front Pull-Ups

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

07 Step Back Lunge

RL LL

W W

RL LL

W W

RL LL

W W

RL LL

W W

RL LL

W W

08 Alternating Side Lunge

09 Closed Grip Overhand Pull-Ups

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

10 Single Leg Wall Squat (sec)

11 Deadlift Squat

LL

RL

LL

RL

RL

LL

RL

LL

RL

LL

12 Switch Grip Pull-Ups

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

NC1 NC2

C1 C2

13 Three-Way Lunge

RL

LL

RL1

LL

RL1

LL

RL1

LL

RL1

LL

14 Sneaky Lunge

15 Chair Salutations (sec)

R1 R2

R1 R2

R1 R2

R1 R2

R1 R2

16 Toe-Roll Iso Lunge

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

17 Groucho Walk

18 Calf Raises

19 80/20 Cyber-Speed Squat

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

LEGS & BACK

WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll R R R R R R R R R RL R P R R R R R R R

1
R R W W R R R R W W R R R LL W C RL R P R R W R R R R R

2
R R W W R R R R W W R R R LL W C R R P R R W R R R R R

3
R R W W R R R R W W R R R W W C R R P R R W R R R R R

4
R R W W R R R R W W R R R W W C RL R P R R W R R R R R

5
R R W W R R R R W W R R R LL W C RL R P R R W R R R R R

6
R R W W R R R R W W R R R LL W C R R P R R W R R R R R

7
R R W W R R R R W W R R R W W C R R P R R W R R R R R

8
R R W W R R R R W W R R R W W C RL R P R R W R R R R R

9
R R W W R R R R W W R R R LL W C RL R P R R W R R R R R

10
R R W W R R R R W W R R R LL W C R R P R R W R R R R R

11
R R W W R R R R W W R R R W W C R R P R R W R R R R R

12

W W

W W

W W C

BONUS ROUND
20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R

CORE SYNERGISTICS

CORE SYNERGISTICS

WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll R R R R R R R R R RL R P R R R R R R R

4
R R W W R R R R W W R R R LL W C RL R P R R W R R R R R

4
R R W W R R R R W W R R R LL W C R R P R R W R R R R R

8
R R W W R R R R W W R R R W W C R R P R R W R R R R R

W W

W W

W W C

BONUS ROUND
20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise R R R R R R R R R R R R

CORE SYNERGISTICS

WEEK DATE
01 Slow-Motion 3-in-1 Push-Ups 02 In & Out Shoulder Flys 03 Chairs Dips 04 Plange Push-Ups 05 Pike Presses 06 Side Tri-Rises 07 Floor Flys 08 Scarecrows 09 Overhead Tricep Extensions 10 Two-Twitch Speed Push-Ups 11 Y-Presses 12 Lying Tricep Extensions 13 Side-To-Side Push-Ups 14 Pour Flys 15 Side-Leaning Tricep Extensions R R R R R RA R R R R R R R R RA LA R R RA LA R RA LA RA LA R R R

5
R W R R R R LA RA R W W R R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R

6
R W R R R R LA RA R W W R R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R

7
R W R R R R LA RA R W W R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R

10
R W R R R R LA RA R W W R R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R

12

LA

W W

W W

W W W

16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb

W W W

19 Clap or Plyo Push-Ups 20 Slo-Mo Throws

W W W W

21 Front-To Back Tricep Extensions

22 One-Arm Balance Push-Ups 23 Fly-Row Presses 24 Dumbbell Cross-Body Blows

W W

CHEST, SHOULDERS, & TRICEPS

WEEK DATE
01 Wide Front Pull-Ups 02 Lawnmowers NC RA LA 03 Twenty-Ones 04 One-Arm Cross-Body Curls R RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R R R1 R2 R3 R4

5
C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4

6
C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4

7
C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4

10
C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4

12
C W W

W W C W W W W W C W W W C W W W C W W W C

05 Switch Grip Pull-Ups 06 Elbows-Out Lawnmowers

07 Standing Bicep Curls 08 One-Arm Concentration Curls

09 Corn Cob Pull-Ups 10 Reverse Grip Bent-Over Rows 11 Open Arm Curls 12 Static Arm Curls 13 Towel Pull-Ups 14 Congdon Locomotives 15 Crouching Cohen Curls 16 One-Arm Corkscrew Curls 17 Chin-Ups 18 Seated Bent-Over Back Flys 19 Curl-Up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-Ups 22 Superman 23 In-Out Hammer Curls 24 Strip-Set Curls

W W1 W2 W3 W4

BACK & BICEPS

WEEK DAY DATE


In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist TOTAL

Ab Ripper X
1 3 5 1 3 5 1

WEEK DAY DATE


In & Out Seated Bicycle Seated Crunchy Frog

Ab Ripper X
1 3 5 1 3 5 1

Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist TOTAL