- CORE SYNERGISTICS P90X WORKOUT SHEET INSTALL
- CORE SYNERGISTICS P90X WORKOUT SHEET FULL
- CORE SYNERGISTICS P90X WORKOUT SHEET LICENSE
Any number above 2 will proportionally make them count as less as the number goes up. If you set the value to the default 2, they will count as 1/2 a pull-up in the total. The value you set here will determine how chair-assisted pull-ups are counted. I therefore provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) and one for chair-assisted (C).
CORE SYNERGISTICS P90X WORKOUT SHEET FULL
However, I don't consider those full pull-ups. "Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at least initially.
If you don't like the idea, ignore that number and set the "Activate penalty" value to 0 to disable the feature. The higher the number, the lower the penalty. The maximum penalty corresponds to a value is 2, subtracting 1/2 of the difference. The value set in the box determines the portion that is subtracted. The penalty is a calculation that subtracts a portion of the difference between the two repeats from the average of the two repeats. If you've overdone it so much on the first repeat that you can't perform the second with the same intensity, you get penalized. A number of exercises in P90X are repeated twice during the same workout. "Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. If you made a mistake and removed something you wanted to keep, simply close the file without saving or start over from a clean copy of the original The buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear their content Right-click on any selected cell and select "Clear Contents". Calculations and Color codes:For 2 repeat exercises, the number in the white box is the average between the two repeatsĬlick on the "Select All Unlocked Cells and CLEAR CONTENT" button. Next, fill out all the required "Data Operations" data in the SETUP sheet1. The data is used to color-code your progress in the PERFORMANCE sheet Next, fill out all the required "Stats and Goals" data in the SETUP sheet. Repeat for each sheet containing user data (all except INSTRUCTIONS, DATA, graphs, and the "for Print" sheets) The sheet is now blank and ready for your own data Make a copy of the original file for safekeepingOpen the copy you made for your own use and familiarize yourself with the spreadsheetĬlear the spreadsheet of all sample data (if necessary). R1, R2: reps for first exercise, reps for second exerciseW1, W2: same for weightsNC, C: No-Chair or Chair for pull-UpsN, K: Normal or on Knees form for push-Ups RA, LA: right or left armRL, LL: right or left leg To get started, please see the instructions on setup and usage below. PORTION PLAN SHOULDERS & ARMSWEEKLY CALORIES LEGS & BACKĭAILY CALORIES CHART CORE SYNERGISTICS (LEAN)CORE SYNERGISTICSĬHEST, SHOULDERS, & TRICEPS CHEST, SHOULDERS, & TRICEPSBACK & BICEPSĬongratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fitness program P90X. NUTRITION SHEETS FOR PRINTPHASES & LEVELS CHEST & BACK You may not resell, redistribute, or bundle this product without express consent of theĬopyright owner.P90Xcel created by Stephan Bour of. If you are a personal trainer and wish to use the product in the conduct of your business, please inquire at about volume discounts.
CORE SYNERGISTICS P90X WORKOUT SHEET INSTALL
You may install the product on as many computers as you wish as long as all the copies areįor your own use.
CORE SYNERGISTICS P90X WORKOUT SHEET LICENSE
You are granted a non-exclusive license for personal use of the product. The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. Duplication in whole or in part without the express consent of the copyright owner is strictly prohibited. LEGS & BACK BACK & BICEPSCORE SYNERGISTICSĬORE SYNERGISTICS (LEAN)CHEST, SHOULDERS, & TRICEPSĬopyright 2009 Product Partners, LLC. YOGA X CORE SYNERGISTICS (LEAN)KENPO X CHEST, SHOULDERS, & TRICEPS WORKOUTS CHARTSCHEST & BACK CHEST & BACKPLYOMETRICS SHOULDERS & ARMSĬARDIO X LEGS & BACKSHOULDERS & ARMS CORE SYNERGISTICS
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