Excel Workout Manager
You Hate It!, But You Love It!
This means you won't have to install or setup any new software.
This Excel Super Workout Tool is very powerful, but it is also very easy to use. It is all Menu and Hyperlink powered. You will never have to click on a tab to get anywhere, unless you want to of course. You will never be on a page, and not know how to get someplace else. One-Click Menu buttons are on every page, and always at the top, or intuitively placed on the page and are easy to identify for super easy 1 click navigation.
*** You will continually forget that you are using a spreadsheet ***
I think You will see what I mean after reading, and viewing all the screenshots below.
Once that is completed you can then click on the Go To Fit Test Page link and you can complete that page as well. As Before, Just Enter Data into the Yellow Shaded Cells and everything else is automatically calculated for you.
At the end of 90 days, you can come back here, and enter your new Fit Test numbers. You can also see view your End of Phase body stat numbers. Plus, You can enter other end of phase measurements if you want to as well (Chest, Thighs & Biceps). This is just one of the many pages where you can view and enter your progress numbers.
The Green Blocks below are Yellow to begin with and if you meet or exceed the requirements for that test your block turns green .
You're not going to see a Fit Test Page like this one anywhere else.
The little Mini-Graph on the Fit Page is a result of user requests, so it is now here. This gives you a cool way to graphically view your Beginning and Ending Numbers.
As you can see from the previous screen shots you have clickable Menu Links at the Top of Every Page. There are logically placed links embedded in most pages as well. You can jump from page to page with ease in this program.
Sometimes you don't even realize you are using a spreadsheet due to all the clickable links and menu items.
Now take a look at your Command Center Page. Your Master Schedule .
Your Master Schedule is where you can view and manage a nicely color coded layout of all your X Program Workouts.
All the workout blocks are clickable links to that particular worksheet. You can jump to anywhere you want to go from this Command Center Page.
It includes All 3 Workout Programs, all on ONE PAGE.
This program covers all 13 weeks. Beware of programs covering only 12 weeks.
It is a 90 day program not 84. Week 13 is just as important as all the other weeks.
As you can see, everything is nicely formatted in an easy to use interface. You just click on a workout you want to view or complete, and the program sends you right to it. One click and you can come right back, or go somewhere else in the program. It is color coded for even easier viewing. There are also screen sizing buttons on the page for easier viewing as well. Also, The current day's Day Number is always highlighted in Green for you.
When your workouts are completed, you just X them off on your Master Schedule . The small check boxes are to keep track of your completed Ab Ripper X Workouts. It's a good feeling to watch all your X's add up.
Let's click on your first workout. If you are doing the Classic Routine, click on Chest & Back + Ab Ripper X
Here is a screenshot of the Chest & Back worksheet you just click on, and were taken directly to. As with every page, you have your clickable Menu Links at the Top, as well as page sizing buttons. (Full-Screen, Zoom 75%, Zoom back to 100% screen, and the little monitor with "The End" on the screen turns off the Full-Screen Feature. Full-Screen mode is great because you get to see alot more of the worksheet. No other spreadsheet or program out there has this feature.
The sheet also keeps a weekly track of your main benchmark exercises like Push-Ups and Pull-Ups. You may not see the color/progress shading in Excel versions lower than 2007. You can enter your numbers directly into the worksheet and it is stored there for future reference and graphing.
Some X'ers like to record their numbers on their hard copy worksheets during the workout, and when they are recovered, enter their recorded numbers into their Excel Workout Manager for the X. I have quite a few customers who just set their laptops up in their workout area, and when Tony says record it, they just walk over to their laptop, and a couple clicks to enter their numbers, and they are done.
Every worksheet shows you a graphic of what Tools are needed for that workout, plus you have room for notes at the bottom of each sheet. For Each workout, where Ab Ripper is next, the link is on the worksheet for you to go to the EXACT, and CORRECT Column, and Block. Each Main Workout Log Sheet has an easy quick link to jump right to the graph for that workout. Just click on the little monitor with graph on it. It is that easy. It is always nice to see a graphical representation of your hard work and progress!
Here is a Screen Shot of a Chest & Back workout Graph.
Your Excel Workout Manager for the X gives you Advanced Graphing, where you have total control of the numbers you want to see, and the numbers, you don't want to see.
Advanced Graphing with dual scaling. You don't have to enter special calculator numbers for the graphs to look right due to higher numbers from the weight exercises. It will calculate all sets, to include the weights, and not just 2nd reps only.
Advanced Graphing with Many Ways to Filter.
This is the ultimate in one-click control.
example, in the screenshot below, click on the Burly
Marine Guy and only see nothing
on the Graph. OR
Click on Push-Up
guy just to only see your Push-Ups,
or Click the
You also get screen-sizing buttons for easier viewing as well. You will not find this feature in any other spreadsheet or program.
Here, you just clicked on Burly Marine Guy and it automatically shows nothing but Pull-Ups.
More Advanced Graphing features.
You won't see any nosediving of the lines if no data exists, as you're going to get with the others.
get Worksheets for
And All the Graphs as Well
What if you need to miss or reschedule a workout?
All you have to do is just change the calculated date on the Master Schedule to your actual workout date, and the remaining calendar dates automatically recalculate themselves.
All the worksheets automatically update their dates as well. What could be easier than that? No certain steps to remember, or special procedure required, as with others.
This program allows you to be flexible. Run the 90 days straight, or reschedule as you need to with no worries. All the Dates on the worksheets, reports, and charts, automatically adjust themselves when a date is changed on the Master Schedule.
Some X'ers just run the 90 days and do the workouts exactly as scheduled. They do the workout scheduled for that day when they can get it in. If they miss, for example, their Plyometrics day, and don't workout until the next day, they do the Shoulders workout. The day they missed doesn't get X'd. The program adds up all the X's and they know how many workouts were done and missed in 90 days. For example, at the end of 90 days the program calculates 82 workouts completed. Then on their next 90 days, they try to better themselves by completing 83 or more workouts in 90 days. Both systems have their Pros and Cons. You could do both methods if you wanted. Miss some, reschedule some, etc. It's that easy.
Another great feature of this program, is your weekly Check-Up Pages. Normally, on the morning after your X-Stretch, or Rest Day, you can Enter your Weekly Check-Up Numbers. Enter your Weight, Waist, Hips, and Neck measurements in the Yellow Shaded Cells , and watch as your Body Fat %, Weight Loss, Fat Loss, and Lean Body Mass Numbers are automatically calculated for you. This program includes ALL 13 Weeks of Check Up Pages. You have a side tab, on the form, with clickable links for easy navigation between all the check up pages.
Johnny X'r here on his 8 week checkup has lost 12.00 pounds, but the most exiting number is that he has actually lost 18.58 pounds of fat, due to a 6.58 pound increase in lean body mass.
ALL These handy Check Up Pages give you the ability to easily record your weekly body stat numbers in just a few blocks and they automatically build your 13 Week Progress Journal. You don't have to enter anything, but just click on the links to it go to it and view your weekly body stats progress.
It is always nice to see the Lean Body Mass Line go up, and the Fat Weight Line go Down.
Don’t forget about Nutrition
The other half of the fitness equation is diet and nutrition. (Clean Eating).
Included, at No Xtra Charge is your X Program Nutrition Manager.
This Program helps you follow The 3-Phase Nutrition Plan, which is designed to help you lose fat while maintaining high energy levels.
THE PORTION PLAN APPROACH
This Portion plan is designed for those who don't have a lot of time or patience to prepare a meal that involves more than one or two steps. lt is definitely better suited to those who don't like to cook and follow recipes.
are provided with 13
of easy to use meal
All the Meal Logs are easily accessible by the Nicely formatted Main Nutrition Calendar.
This Main Nutrition Calendar lets you jump to any day's meal log with a single click, and back again with no problem.
All the above dates are automatically calculated from the Main Menu and set up for you. Just click on any date to go to that day's easy to use Meal Log. You can Also Jump to any of the Meal Plans to view those as well. Plus you get a Nutrition Guide Summary Page.
The Next Screenshot is of the easy to use Meal Log.
Your Correct Nutrition Level, and Correct Food Portions are Automatically Calculated from your Body Weight Entry at the top of the Food Journal. No more flipping through Paper Meal Guides, and getting out a calculator and trying figuring out your numbers. This page does it all for you. You can change your Body Weight Daily, or at the recommended, end of week Check Up.
Then, Just place X'S or ANY CHARACTER in the above easy to use Food Journal.As you enter your consumed portions, watch as the program automatically counts your consumed portions, and automatically calculates your calories. This is an easy way to let you know if you are on staying on track.
I use a 1-2 letter system, and I can easily get a quick look at what i ate for that Day. ie, F for Fish, C for Chicken, GB for Green Beans, E for an Egg, EW for egg whites, T for Tuna, B for bread in the veggies row, B for Banana in the Fruit row, TJ for Turkey Jerky, CC for Cottage Cheese, etc. You can use any Letter system you want to use that has meaning for you.
some of the letters are bad, ie BC
for Birthday Cake, you could right notes on how clean your other meal
choices were that day. If all other foods were clean, you could
probably give yourself a B or B-.
program also keeps track of your water if you want. The total ounces
block turns green when you meet the minimum requirements mentioned in
the nutrition guide.
MASTER SCHEDULE has links to
is a link on every meal journal for that weeks Portion Summaries.
You not only get a daily record of your nutrition, but a weekly
snapshot as well. You get all 13
weeks of Nutrition Summaries.
+++++ Also Included is A Daily Calories Summary Report to compare actual calories with your target calories.
YOU GET A NICE CHART TO VIEW YOUR ACTUAL CALORIES VS. YOUR TARGET CALORIES.
I know I haven't filled you in on all the features of this program. You're probably pretty tired reading all this.
As you can see, from the description above, and all the screenshots, you get quite a lot for only $9.95.
PROGRAM DOES CONTAIN
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Excel Workout Tool
Thanks a lot and get ripped with the X.
P90X ® is a registered trademark of Product Partners, LLC LTD LIAB CO CALIFORNIA.
We are not affiliated with Product Partners, Beachbody ®, Beachbody.com ®, or Tony Horton.
No Product Partners, Beachbody ®, Beachbody.com ®, or Tony Horton trademarks, or logos, appear anywhere in the spreadsheets.
No copyrighted materials of Product Partners, Beachbody ®, Beachbody.com ®, or Tony Horton are included in any of the downloads.
This Excel Workout Tool is a third-party tool and is not officially written by, endorsed by, or supported by Product Partners, Beachbody ®, Beachbody.com ®, or Tony Horton.
This Excel Workout Tool was created to help you get the most out of your workouts with the above mentioned program.