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

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

NUTRITION

SHEETS FOR PRINT

PHASES & LEVELS

PORTION PLAN
WEEKLY CALORIES
DAILY CALORIES CHART

CHEST & BACK

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

TRICEPS

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 fitn
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 unlocke
their content
Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CA
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" s

Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-co
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 num
you've overdone it so much on the first repeat that you can't perform the second with the same intensity,
the difference between the two repeats from the average of the two repeats. The value set in the box det
to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you don
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 lea
provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) a
chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up i
less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or r

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

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

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.

Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadshe
Beachbody and Tony Horton for the awesome P90X program. http://www.beachbody.com/

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

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:
Classicnavigation
and Lean sheet
programs
Simply
your program and all the schedules update autom
MAIN
with now
linkson
to same
all thesheet.
sheets
in theselect
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 th
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 hel
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

TA, 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 to

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
l reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work

n the white box is the average between the two repeats

d repeat was less than the first. The number in the red box will be subtracted from the average above in
urned off, as explained above
ond 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
3

all the schedules update automatically

ng sheets
eans a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule afte

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

Classic

YOUR P90X START DATE:

Mon, Dec 31, '07

YOUR P90X PLANNED COMPLETION DATE:

Sun, Mar 30, '08

YOUR P90X ACTUAL COMPLETION DATE:

Sun, Mar 30, '08

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:

2626
0
meter/kg
Male
Digital Scale

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)

31.0
1.8
76.0
25.0%
57.0
19.0
1.9
24.8

MY UPPER LIMITS
Weight
Body Fat
BMI

80.0
25.0%
24.9

MY TARGETS ON P90X COMPLETION DATE

Target Lean Body Mass Increase
Target Body Fat
Target Weight
Target BMI
Target Weight Loss

4.0
18.0%
71.3
23.3
4.7

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)

2.0

Activate penalty (0 is OFF, 1 is ON)

Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for

"Counts as 1/2"; and so on)

2.0

Number to divide the R*W calculation by for better chart display

10

omatically)

yrs
meter
kg
<- ARE YOU SURE?
kg
kg
sq meters

kg

kg
kg
kg

OPTION 1, Reading from scale:

Your Body Fat content:

25.00%

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

Set Unit (Drop Down):
Abdomen
90.00 cm

You selected:

cm
Hip
90.00 cm

Neck
10.00 cm

Height
178.00

Male

Your Body Fat content:

36.64%

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

OPTION 3, The 3-Site Method:

FEMALE
SITE
Tricep
Suprailiac
Thigh
You selected:

REPEAT
2

Average
0.0
0.0
0.0

Average
0.0
0.0
0.0
0.0
0.0
0.0

BF
3.08%

Male

Your Body Fat content:

0.72%

OPTION 4, The 7-site Method:

FEMALE
SITE
Tricep
Suprailiac
Thigh
Chest
Midaxillary
Subscapula

REPEAT
2

3.91%

0.0

Abdomen
You selected:

Male

Your Body Fat content:

0.10%

cm

MALE
SITE
Chest
Abdomen
Thigh

REPEAT
2

Average
0.0
0.0
0.0

BF
0.72%

REPEAT
2

Average
0.0
0.0
0.0
0.0
0.0
0.0

BF
0.10%

MALE
SITE
Chest
Abdomen
Thigh
Suprailiac
Midaxilliary
Tricep

Subscapula

0.0

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

0
7

0
In & Outs

Reps
Inch
Inch
Inch
Reps
Inch
Seconds
Reps
Weight
Total
reps

FAIL

FAIL
FAIL
FAIL
FAIL

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

0
7

0
In & Outs

Reps
Inch
Inch
Inch
Reps
Inch
Seconds
Reps
Weight
Total
reps

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

ULATOR
31

188.3
113
122
141
160
179

yrs
Bpm
Bpm
Bpm
Bpm
Bpm
Bpm

Bpm
Bpm
Bpm
Bpm
Bpm
Bpm

FAIL

FAIL
FAIL
FAIL
FAIL

FAIL
FAIL

Start

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

31-Dec-07

Week 2

Week 3

Week 4

7-Jan-08 14-Jan-08 21-Jan-08

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

28-Jan-08

4-Feb-08

11-Feb-08

18-Feb-08

25-Feb-08

3-Mar-08

10-Mar-08

Week 12

Week 13

Final

17-Mar-08 24-Mar-08 30-Mar-08

Workout Schedul
DATA FROM SETUP SHEET:
WEIGHT
Too high (Greater
Target (Less
BODY FAT
Too high (Greater
Target (Less
BMI
Too high (Greater
Target (Less

Sheet is PROTECTED for safety but no

than)
than)

80.0
71.3

than)
than)

25.0%
18.0%

than)
than)

24.9
23.3

Weight

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

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,

2007
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0

Weight
Loss
0.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

Body Fat Body Fat

(lb)
(%)
19.0

25.0%

BMI
24.8

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

27,
28,
29,
30,
31,
01,
02,
03,
04,
05,
06,
07,
08,
09,
10,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

11,
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,
11,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

March
March
March
March
March
March
March
March
March
March
March
March
March
March
March

12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

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,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

26,
27,
28,
29,
30,
01,
02,
03,
04,
05,
06,
07,
08,
09,
10,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

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,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

June
June
June
June
June
June
June
June
June
June
June
June
June
June
June

10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

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,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

25,
26,
27,
28,
29,
30,
31,
01,
02,
03,
04,
05,
06,
07,
08,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

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,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

September
September
September
September
September
September
September
September
September
September
September
September
September
September
September

08,
09,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

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,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

23,
24,
25,
26,
27,
28,
29,
30,
31,
01,
02,
03,
04,
05,
06,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

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

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

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0
76.0

November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
December
December
December
December
December
December

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

December
December
December
December
December
December
December
December
December
December
December
December
December
December
December

07,
08,
09,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2008

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

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,

2008
2008
2008
2008
2008
2008
2008
2008
2008
2008
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
01,
02,
03,
04,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

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,
06,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

March
March
March
March
March
March
March
March
March
March
March
March
March
March
March

07,
08,
09,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

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,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
01,
02,
03,
04,
05,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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, June
Tuesday, June
Wednesday, June
Thursday, June

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,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

June
June
June
June
June
June
June
June
June
June
June
June
June
June
June

05,
06,
07,
08,
09,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
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02,
03,
04,
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10,
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12,
13,
14,
15,
16,
17,
18,
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2009
2009
2009
2009
2009
2009
2009
2009
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2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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, August
Sunday, August
Monday, August

20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
01,
02,
03,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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, August
Monday, August
Tuesday, September
Wednesday, September

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,
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02,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

September
September
September
September
September
September
September
September
September
September
September
September
September
September
September

03,
04,
05,
06,
07,
08,
09,
10,
11,
12,
13,
14,
15,
16,
17,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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, 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

18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
01,
02,
03,
04,
05,
06,
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08,
09,
10,
11,
12,
13,
14,
15,
16,
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2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
November
December

18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
01,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
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2009

02,
03,
04,
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13,
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15,
16,
17,
18,
19,
20,
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25,
26,
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2009
2009
2009
2009
2009
2009
2009
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2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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

December
December
December
December
December
December
December
December
December
December
December
December
December
December
December

02,
03,
04,
05,
06,
07,
08,
09,
10,
11,
12,
13,
14,
15,
16,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009

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, 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

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,

2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2009
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

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

January
January
January
January
January
January
January
January
January
January
January
January
January
January
January

16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

Sunday, January
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
Saturday, February
Sunday, February
Monday, March

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,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

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

March
March
March
March
March
March
March
March
March
March
March
March
March
March
March

02,
03,
04,
05,
06,
07,
08,
09,
10,
11,
12,
13,
14,
15,
16,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

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, 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

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,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

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

April
April
April
April
April
April
April
April
April
April
April
April
April
April
April

16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

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

May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May
May

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,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

Monday, May
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

31,
01,
02,
03,
04,
05,
06,
07,
08,
09,
10,
11,
12,
13,
14,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

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, 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

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,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

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

July
July
July
July
July
July
July
July
July
July
July
July
July
July
July

15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,

2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010
2010

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

30,
31,
01,
02,
03,
04,
05,

2010
2010
2010
2010
2010
2010
2010

ut 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 (Classic)
Chest & Back, Ab Ripper
Plyometrics
Shoulders & Arms, Ab Ripper
Yoga X
Legs & Back, Ab Ripper
Kenpo X
Rest or X Stretch
Chest & Back, Ab Ripper
Plyometrics
Shoulders & Arms, Ab Ripper
Yoga X
Legs & Back, Ab Ripper
Kenpo X
Rest or X Stretch
Chest & Back, Ab Ripper
Plyometrics
Shoulders & Arms, Ab Ripper
Yoga X
Legs & Back, Ab Ripper
Kenpo X
Rest or X Stretch
Yoga X
Core Synergistics
Kenpo X
X Strech
Core Synergistics
Yoga X

Unprotect the sheet

before using the
"Reschedule" Feature

Reschedule
Selected
Workout

PHASE 1

Undo
Reschedule

Undo

Rest or X Stretch
Chest, Shoulders, Triceps, Ab Ripper
Plyometrics
Back & Biceps, Ab Ripper
Yoga X

Reschedule

Legs & Back, Ab Ripper

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

PHASE 2

Undo
Reschedule

PHASE 3

Shoulders & Arms, Ab Ripper

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

Undo
Reschedule

Chest & Back

WEEK
DATE
01 Standard Push-Ups

11

Mon, Dec 31, '07

Mon, Jan 07, '08

Mon, Jan 14, '08

Mon, Feb 25, '08

Mon, Mar 10, '08

N1

20 K1

10

N1

K1

N1

K1

N1

20 K1

20

N1

K1

N2

K2

10

N2

K2

N2

K2

N2

20 K2

N2

K2

NOTES
02 Wide Front Pull-Ups

NC1 14 C1

NC1

C1

NC1

C1

NC1 14 C1

13

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2 11 C2

NC2

C2

N1

K1

N1

K1

N1

K1

N1

15 K1

15

N1

K1

N2

K2

N2

K2

N2

K2

N2

14 K2

N2

K2

NC1

C1

NC1

C1

NC1

C1

NC1 10 C1

10

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2 10 C2

NC2

C2

N1

K1

N1

K1

N1

K1

N1

15 K1

N1

K1

N2

K2

N2

K2

N2

K2

N2

K2

N2

K2

NC1

C1

NC1

C1

NC1

C1

NC1 9 C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2 9 C2

NC2

C2

N1

K1

N1

K1

N1

K1

N1

10 K1

11

N1

K1

N2

K2

N2

K2

N2

K2

N2

11 K2

N2

K2

R1

R1

R1

R1

15 W 40

62

R1

R2

R2

R2

R2

16 W 40

R2

N1

K1

N1

K1

N1

K1

N1

10 K1

N1

K1

N2

K2

N2

K2

N2

K2

N2

8 K2

N2

K2

R1

R1

R1

R1

34

R1

R2

R2

R2

R2

R2

N1

K1

N1

K1

N1

K1

N1

6 K1

N1

K1

N2

K2

N2

K2

N2

K2

N2

4 K2

N2

K2

R1

R1

R1

R1

10 W 20

20

R1

R2

R2

R2

R2

10 W 20

R2

NOTES
03 Military Push-Ups

NOTES
04 Reverse Grip Chin-Ups

5 con rodillas

NOTES
05 Wide Fly Push-Ups

NOTES
06 Closed Grip Overhand Pull-Ups

5 con rodillas

NOTES
07 Decline Push-Ups

NOTES
08 Heavy Pants

NOTES
09 Diamond Push-Ups

NOTES
10 Lawnmovers

W 36

10 W 36

NOTES
11 Dive-Bomber Push-Ups

NOTES
12 Back Flys

NOTES

CHEST & BACK

Plyometrics
Week 1

COMPLETED?

Week 2

Tuesday, January 01, 2008

Tuesday, January 08, 2008

YES

YES

NOTES

Week 5

COMPLETED?

Week 6

Tuesday, January 29, 2008

Tuesday, February 05, 2008

YES

YES

NOTES

Week 9

COMPLETED?
NOTES

Week 10

Tuesday, February 26, 2008

Tuesday, March 04, 2008

YES

NOT YET

rics
Week 3

Tuesday, January 15, 2008

NOT YET

Week 7

Tuesday, February 12, 2008

YES

Week 11

Week 12

Tuesday, March 11, 2008

Tuesday, March 18, 2008

NOT YET

NOT YET

Cardio X
Week 1

COMPLETED?

Week 2

Not Done in CLASSIC

Not Done in CLASSIC

NOT YET

NOT YET

NOTES

Week 5

COMPLETED?

Week 6

Not Done in CLASSIC

Not Done in CLASSIC

NOT YET

NOT YET

NOTES

Week 9

COMPLETED?

Not Done in CLASSIC

NOT YET

NOT YET

NOTES

Week 13

Not Done in CLASSIC

COMPLETED?
NOTES

Week 10

Not Done in CLASSIC

NOT YET

ardio X
Week 3

Week 4

Not Done in CLASSIC

Not Done in CLASSIC

NOT YET

NOT YET

Week 7

Week 8

Not Done in CLASSIC

Not Done in CLASSIC

NOT YET

NOT YET

Week 11

Week 12

Not Done in CLASSIC

Not Done in CLASSIC

NOT YET

NOT YET

Shoulders & Arms

WEEK
DATE
01 Alternating Shoulder Presses

11

Wed, Jan 02, '08

Wed, Jan 09, '08

Wed, Jan 16, '08

Wed, Feb 27, '08

Wed, Mar 12, '08

R1
R2

15
12

W
W

20
20

27

R1
R2

12
13

W
W

20
20

25

R1
R2

10
10

W
W

16
16

16

R1
R2

12
11

W
W

20
20

23

R1
R2

8
9

W
W

20
20

17

R1
R2

W
W

0
0

R1
R2

W
W

0
0

R1
R2

12
12

W
W

20
20

24

R1
R2

12
12

W
W

20
20

24

R1
R2

9
10

W
W

16
16

15

R1
R2

12
10

W
W

20
20

22

R1
R2

12
12

W
W

20
20

24

R1
R2

16
16

W
W

20
20

32

R1
R2

14
14

W
W

20
20

28

R1
R2

10
10

W
W

16
16

16

R1
R2

14
13

W
W

20
20

27

R1
R2

12
12

W
W

20
20

24

NOTES
02 In & Out Bicep Curls

R1
R2

2
2

W
W

10
10

2
0

R1
R2

3
3

W
W

10
10

3
0

NOTES
03 Two-Arm Tricep Kickbacks

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

NOTES
04 Deep Swimmer's Presses

NOTES
05 Full Supination Concentration Curls

NOTES
06 Chair Dips

R1
R2

20
22

21
0

R1
R2

###R1
0

R2

R1
R2

###R1

12
15

R2

W
W

R1
R2

12
15

R1
R2

W
W

R1
R2

4
4

R1
R2

W
W

R1
R2

12
9

R1
R2

12 W
9 W

14
0

R1
R2

20
20

20
0

NOTES
07 Upright Rows

R1
R2

15
17

W
W

20
20

32

R1
R2

4
5

W
W

20
20

R1
R2

6
10

W
W

16
10

10

R1
R2

11
14

W
W

16
16

20

R1
R2

6
8

W
W

22
20

15

R1
R2

12
11

W
W

16
16

18

R1
R2

12
14

W
W

10
10

13

R1
R2

W
W

20

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

LA
LA

RA
RA

W
W

20
20

27

20
20

10
10

11

16
20

19

20
20

16

W
W

20
20

16

R1
R2

12 W
12 W

10
10

12

R1
R2

10 W
8 W

20
20

18

8
8

16

R1
R2

17
17

R1
R2

4
4

R1
R2

10
11

R1
R2

W
W

20
20

34

20
20

10
10

11

12 W
12 W

16
16

19

R1
R2

8
10

16
16

14

R1
R2

12 W
12 W

16
16

19

R1
R2

14 W
14 W

10
10

14

20
20

13

15 RA 15
RA

15

NOTES
08 Static Arm Curls

W
W

W
W

NOTES
09 Flip-Grip Twist Tricep Kickbacks

W
W

W
W

NOTES
10 Seated Two-Angle Shoulder Flys

R1
R2

W
W

0
0

NOTES
11 Crouching Cohen Curls

R1
R2

W
W

0
0

R1
R2

8
8

R1
R2

8
8

W
W

W
W

NOTES
12 Lying-Down Tricep Extensions

R1
R2

W
W

R1
R2

W
W

R1
R2

W
W

LA
LA

RA
RA

NOTES

BONUS ROUND
13 In & Out Strait Arm Shoulder Flys

NOTES
14 Congdon Curls

R1
R2

7
6

W
W

NOTES
15 Side Tri-Rises

LA
LA

RA
RA

0
0

LA
LA

8
8

RA
RA

LA
LA

15

NOTES

SHOULDERS & ARMS

Yoga X
Week 1

COMPLETED?

Week 2

Thursday, January 03, 2008

Thursday, January 10, 2008

NOT YET

NOT YET

NOTES

Week 5

COMPLETED?

Week 6

Thursday, January 31, 2008

Thursday, February 07, 2008

NOT YET

NOT YET

NOTES

Week 9

COMPLETED?

Week 10

Thursday, February 28, 2008

Thursday, March 06, 2008

NOT YET

NOT YET

NOTES

Week 13

COMPLETED?
NOTES

Week 13

Monday, March 24, 2008

Saturday, March 29, 2008

NOT YET

NOT YET

Yoga X
Week 3

Week 4

Week 4

Thursday, January 17, 2008

Monday, January 21, 2008

Saturday, January 26, 2008

NOT YET

NOT YET

NOT YET

Week 7

Week 8

Week 8

Thursday, February 14, 2008

Monday, February 18, 2008

Saturday, February 23, 2008

NOT YET

NOT YET

NOT YET

Week 11

Week 12

Thursday, March 13, 2008

Thursday, March 20, 2008

NOT YET

NOT YET

Kenpo X
Week 1

COMPLETED?

Week 2

Saturday, January 05, 2008

Saturday, January 12, 2008

NOT YET

NOT YET

NOTES

Week 5

COMPLETED?

Week 6

Saturday, February 02, 2008

Saturday, February 09, 2008

NOT YET

NOT YET

NOTES

Week 9

COMPLETED?

Saturday, March 08, 2008

NOT YET

NOT YET

NOTES

Week 13

Wednesday, March 26, 2008

COMPLETED?
NOTES

Week 10

Saturday, March 01, 2008

NOT YET

Kenpo X
Week 3

Week 4

Saturday, January 19, 2008

Wednesday, January 23, 2008

NOT YET

NOT YET

Week 7

Week 8

Saturday, February 16, 2008

Wednesday, February 20, 2008

NOT YET

NOT YET

Week 11

Week 12

Saturday, March 15, 2008

Saturday, March 22, 2008

NOT YET

NOT YET

Legs & Back

WEEK
DATE
01 Balance Lunge

Fri, Jan 04, '08

Fri, Jan 11, '08

Fri, Jan 18, '08

Fri, Feb 01, '08

Fri, Feb 08, '08

Fri, Feb 15, '08

Fri, Feb 29, '08

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

NOTES
02 Calf Raise Squat
NOTES
03 Reverse Grip Chin-Ups

NC2

NOTES
04 Super Skater

RL

NC1

NOTES
05 Wall Squat (sec)

R
NOTES

06 Wide Front Pull-Ups

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

RL

RL

RL

RL

RL

RL

RL

LL

LL

LL

LL

LL

LL

LL

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

NOTES
07 Step Back Lunge

NOTES
08 Alternating Side Lunge

NOTES
09 Closed Grip Overhand Pull-Ups

NOTES
10 Single Leg Wall Squat (sec)

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

NOTES
11 Deadlift Squat

LL

RL

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

NOTES
12 Switch Grip Pull-Ups

NOTES
13 Three-Way Lunge

RL

NOTES
14 Sneaky Lunge

R
NOTES

15 Chair Salutations (sec)

R1

###

R1

###

R1

###

R1

###

R1

###

R1

###

R1

R2

R2

R2

R2

R2

R2

R2

RL

RL

RL

RL

RL

RL

NOTES
16 Toe-Roll Iso Lunge

RL

LL

LL

LL

LL

LL

LL

NOTES
17 Groucho Walk

R
NOTES

18 Calf Raises

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

NOTES
19 80/20 Cyber-Speed Squat
NOTES

ck
9

10

11

12

Fri, Feb 29, '08

Fri, Mar 07, '08

Fri, Mar 14, '08

Fri, Mar 21, '08

LL

RL

LL

RL

LL

RL

LL

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

RL

LL

RL

LL

RL

LL

C1
C2

LL

C1

0
0

NC1

C1

NC1

C1

NC1

C1

C2

NC2

C2

NC2

C2

NC2

C2

RL

RL

RL

LL

LL

LL

C1

NC1

C1

NC1

C1

NC1

C1

C2

NC2

C2

NC2

C2

NC2

C2

RL

LL

RL

LL

RL

LL

RL

C1

NC1

C1

NC1

C1

NC1

C1

C2

NC2

C2

NC2

C2

NC2

C2

RL

LL

RL

LL

RL

LL

LL

###

R1

###

R1

###

R1

###

R2

R2

R2

RL

RL

RL

LL

RL

LL

RL

LL

RL

LL

LL

LL

LL

LL

LEGS & BACK

Classic

Core Synergistics (CLASSIC)

WEEK
DATE
01 Stack Foot/Stagger Hands Push-Ups

13

13

Tue, Jan 22, '08

Fri, Jan 25, '08

Tue, Feb 19, '08

Fri, Feb 22, '08

Tue, Mar 25, '08

Fri, Mar 28, '08

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

NOTES
02 Banana Rolls

NOTES
03 Leaning Crescent Lunges

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

NOTES
04 Squat Run
NOTES
05 Sphinx Push-Ups
NOTES
06 Bow To Boat

NOTES
07 Low Lateral Skaters

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

RL

LL

RL

LL

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

N1

N1

N1

N1

N1

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

N1
NOTES

14 Superman Banana

NOTES
15 Lunge-Kickback-Curl-Press

NOTES
16 Towel Hopping

NOTES
17 Reach High & Under Push-Ups

N1

K1

K1

K1

K1

K1

K1

NOTES
18 Steam Engine
NOTES
19 Dreya Roll
NOTES

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

CORE SYNERGISTICS

Core Synergistics (LEAN)

WEEK
DATE
01 Stack Foot/Stagger Hands Push-Ups

Not in CLASSIC
N1

K1

Not in CLASSIC

N1

K1

Not in CLASSIC

N1

K1

Not in CLASSIC

N1

K1

Not in CLASSIC

N1

K1

Not in CLASSIC

N1

K1

Not in CLASSIC

N1

K1

Not in CLASSIC

N1

K1

10

Not in CLASSIC

N1

K1

11

Not in CLASSIC

N1

K1

12

Not in CLASSIC

N1

K1

13

Not in CLASSIC

N1

K1

Not in CLASSIC

N1

K1

NOTES
02 Banana Rolls

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

NOTES
03 Leaning Crescent Lunges
NOTES
04 Squat Run
NOTES
05 Sphinx Push-Ups
NOTES
06 Bow To Boat

NOTES
07 Low Lateral Skaters

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

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

N1

N1

N1

N1

N1

N1

N1

N1

N1

N1

N1

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

P
NOTES

13 Walking Push-Ups

N1
NOTES

14 Superman Banana

NOTES
15 Lunge-Kickback-Curl-Press

NOTES
16 Towel Hopping

NOTES
17 Reach High & Under Push-Ups

N1

K1

K1

K1

K1

K1

K1

K1

K1

K1

K1

K1

K1

K1

NOTES
18 Steam Engine

R
NOTES

19 Dreya Roll
NOTES

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

CORE SYNERGISTICS

WEEK
DATE
01 Slow-Motion 3-in-1 Push-Ups

Chest, Shoulders, & Triceps

5
Mon, Jan 28, '08
Reg

9 Bon 10

10

12

Mon, Feb 04, '08

Mon, Feb 11, '08

Mon, Mar 03, '08

Mon, Mar 17, '08

19

Reg

Bon

Reg

Bon

Reg 12 Bon

15

15

15

15 K1

15

N1

N1

N1

10

10

20

RA

RA

RA

15

12

Reg

Bon

12

12

12

15 K1

15

N1

LA 10

20

RA

16

16

NOTES
02 In & Out Shoulder Flys

15

10

12

10

NOTES
03 Chairs Dips

NOTES
04 Plange Push-Ups

N1

K1

K1

K1

NOTES
05 Pike Presses

NOTES
06 Side Tri-Rises

RA

10

10

LA

LA

10

LA

NOTES
07 Floor Flys

15

NOTES
08 Scarecrows

11

10

11

12

10

12

20

16

16

13

10

N1

K1

N1

K1

N1

K1

11

N1

K1

20

20

10

N1

K1

NOTES
09 Overhead Tricep Extensions
NOTES
10 Two-Twitch Speed Push-Ups

N1

10 K1

12

20

24

10

10

20

20

N1

12 K1

12

N1

K1

N1

K1

N1

10

10

10

RA

20

28

RA

RA

RA

16

26

RA

LA

20

LA

LA

LA

16

LA

N1

K1

N1

K1

N1

K1

N1

K1

N1

K1

30

18

8
8

W
W

20
20

32

RA
LA

W
W

W
W

W
W

RA
LA

W
W

RA
LA

RA
LA

10

N1

K1

N1

K1

N1

K1

N1

K1

NOTES
11 Y-Presses
NOTES
12 Lying Tricep Extensions
NOTES
13 Side-To-Side Push-Ups

10 K1

NOTES
14 Pour Flys
NOTES
15 Side-Leaning Tricep Extensions
NOTES
16 One-Arm Push-Ups
NOTES
17 Weighted Circles

R
NOTES

18 Throw the Bomb

RA
LA

NOTES
19 Clap or Plyo Push-Ups

N1

10 K1

NOTES 6 incado
20 Slo-Mo Throws

10

10

10

RA
LA

10
10

W
W

10
10

20

RA
LA

W
W

W
W

W
W

RA
LA

W
W

RA
LA

RA
LA

10

NOTES
21 Front-To Back Tricep Extensions

NOTES
22 One-Arm Balance Push-Ups

10

NOTES
23 Fly-Row Presses

10

40

10

40

NOTES
24 Dumbbell Cross-Body Blows
NOTES

CHEST, SHOULDERS, & TRICEPS

Reg: Regular form. Bon: Bonus

Back & Biceps

WEEK
DATE
01 Wide Front Pull-Ups

10

12

Wed, Jan 30, '08

Wed, Feb 06, '08

Wed, Feb 13, '08

Wed, Mar 05, '08

Wed, Mar 19, '08

NC

10

RA

10

LA

10

10

NC

NC

NC 11

36

36

RA

RA

36

LA

LA

RA 11

36

LA

36

NC

40

RA

LA

21

24

RA
LA

W
W

NC

11

NOTES silla
02 Lawnmowers

11

NOTES
03 Twenty-Ones

21

21

21

20

RA
LA

W
W

0
0

RA
LA

W
W

RA 12
LA 12

W
W

12

NC

NC

NC

RA 10
LA 10

NOTES
04 One-Arm Cross-Body Curls

RA
LA

10
10

W
W

20
20

NC

12

RA
LA

8
8

W
W

32
32

26

RA
LA

W
W

0
0

RA
LA

W
W

22

18

RA
LA

8
7

W
W

20
20

15

RA
LA

W
W

0
0

RA
LA

W
W

NC

NC

NC

20
20

NOTES
05 Switch Grip Pull-Ups

NOTES silla
06 Elbows-Out Lawnmowers

W
W

36
36

36

RA
LA

W
W

12

20

24

RA 10
LA 10

W
W

20
20

20
0

RA
LA

W
W

NC

NC

NOTES
07 Standing Bicep Curls

NOTES
08 One-Arm Concentration Curls

NOTES
09 Corn Cob Pull-Ups

NOTES completo con silla

10 Reverse Grip Bent-Over Rows

12

20

24

32

26

22

18

20

18

20

20

NC

12

NC

NC

NC

NOTES
11 Open Arm Curls
NOTES
12 Static Arm Curls
NOTES
13 Towel Pull-Ups

NC 10

NOTES con silla

14 Congdon Locomotives

20

20

40

40

20

80

20

14

10

20

20

10

20

20

20

16

NC

NC

NC

NC

NC

NOTES
15 Crouching Cohen Curls
NOTES
16 One-Arm Corkscrew Curls
NOTES
17 Chin-Ups

NOTES con silla

18 Seated Bent-Over Back Flys

10

20

20

10

20

20

20

16

20

18

20

16

20

16

NC

NC

NC

NC

NC

12

R1
R2
R3

W1
W2
W3

R1
R2
R3

W1
W2
W3

R1
R2
R3

W1
W2
W3

R1
R2
R3

W1
W2
W3

R4

W4

R4

W4

R4

W4

R4

W4

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

10

R1
R2
R3

8
7
6

W1 22
W2 20
W3 16

R4

W4 10

NOTES
24 Strip-Set Curls

NOTES

BACK & BICEPS

Ab Ripper X
WEEK
DAY
DATE

1
3

2
3

3
3

Mon, Dec 31, 07

Wed, Jan 02, 08

Fri, Jan 04, 08

Mon, Jan 07, 08

Wed, Jan 09, 08

Fri, Jan 11, 08

Mon, Jan 14, 08

Wed, Jan 16, 08

Fri, Jan 18, 08

5
3

6
3

7
3

Mon, Jan 28, 08

Wed, Jan 30, 08

Fri, Feb 01, 08

Mon, Feb 04, 08

Wed, Feb 06, 08

Fri, Feb 08, 08

Mon, Feb 11, 08

Wed, Feb 13, 08

Fri, Feb 15, 08

9
3

11
3

Mon, Feb 25, 08

Wed, Feb 27, 08

Fri, Feb 29, 08

Mon, Mar 03, 08

Wed, Mar 05, 08

Fri, Mar 07, 08

Mon, Mar 10, 08

Wed, Mar 12, 08

Fri, Mar 14, 08

Mon, Mar 17, 08

Wed, Mar 19, 08

Fri, Mar 21, 08

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

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

WEEK
DAY
DATE

10
3

12
3

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

Ab Ripper X

WEEK

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

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

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

24
25
16
22
17
0
32
9
10
20
15
18
13
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

0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
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

LEGS & BACK

01
02
03
04
05
06
07
08
09
10

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)

11
12
13
14
15
16
17
18
19

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

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

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

0
0
0
0
#DIV/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

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

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

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

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

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

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

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

15
16
17
18
19
20
21
22

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

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

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

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

14
15
16
17
18
19
20
21
22
23
24

Congdon Locomotives
Crouching Cohen Curls
One-Arm Corkscrew Curls
Chin-Ups
Seated Bent-Over Back Flys
Curl-Up/Hammer Downs
Hammer Curls
Max Rep Pull-Ups
Superman
In-Out Hammer Curls
Strip-Set Curls

0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0

10

11

20
11
14
10
0
9
11
62
8
34
4
20

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

24
24
15
20
24
14
27
8
9
18
16
16
12
16
16

32
28
16
26
24
20
34
8
11
19
14
19
14
12
0

0
0
0
0
0
0
0
0
0
0

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
0
0
#DIV/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
0
0
0
0
0
0
0
0
0
0
0
0

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

0
0
0
0
#DIV/0!
0
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

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

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

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

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

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

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
15
15
15
10
20
15
11
16
10
24
20
12
10
26
6
18
32
10
10
20
10
6
40

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

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
12
12
15
8
20
16
12
13
11
20
0
10
6
26
8
0
0
0
0
0
0
0
0

10
36
21
20
12
26
18
14
4
24
18
6
0

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

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

11
40
21
24
8
36
24
20
4
26
18
8
0

0
0
0
0
0
0
0
0

40
14
20
7
20
16
16
5
5
0
12

0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0

80
20
16
8
20
18
16
7
0
0
0

12

13

13
1
1
1
1
1
1
1
1
1
1
1
1

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

0
0
0
0
0
0
0
0
0
0

1
1
1
1
1
1
1
1
1
1

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

1
1
1
1
1
1
1
1
1

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

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

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

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

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

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

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0

1
1
1
1
1
1
1
1

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

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

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

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

0
0
0
0
0
0
0
0
0
0
0

1
1
1
1
1
1
1
1
1
1
1

Reps (or reps x weight)

70

Chest & Back

60

50

40

30

20

10

WEEK2->

& Back

11

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Reps (or rep s x weight)

40

Shoulders & Arms

35

30

25

20

15

10

WEEK
2 ->

11

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Reps (or reps x weight)

Legs & Back

WEEK
->
3

ck

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10

11

12

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Reps (or reps x weight)

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

Core Synergistics

0.2

0.1

WEEK ->

rgistics

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13

13

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Reps (or reps x weight)

1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

Core Synergistics (LEAN)

0.2

0.1

WEEK
4 ->

stics (LEAN)

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10

11

12

13

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Reps (or reps x weight)

45

40

35

30

25

20

15

10

Chest, Shoulders, & Triceps

10

WEEK ->

, & Triceps

Show/Hide 01

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10

12

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Reps (or reps x weight)

90

Back & Biceps

80

70

60

50

40

30

20

20

10

WEEK ->

Biceps

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Nutrition Phases and Levels

Nutritional Proportions
PHASE

GOAL

PHASE 1

Strengthen muscle and shed excess body fat

FAT SHREDDER

PHASE 2
ENERGY BOOSTER
PHASE 3
ENDURANCE MAXIMIZER

Maintain Phase 1 changes with additional energy for midstream

performance
Support peak physical performance and satisfaction over the long
term

Daily Nutrition and Calorie Needs Calculation:

Body Weight
YOU ARE AT
NUTRITION LEVEL:

Level III

Energy Amount
1800-2399
2400-2999
3000 and Above

Resting Metabolic Rate (RMR):

Daily Activity Burn Calories (DAB):
Daily Energy Amount (EA):

Nutrition Level
Level I
Level II
Level III

nd Levels
PROTEIN

CARBS

FAT

50%

30%

20%

40%

40%

20%

20%

60%

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:

Level III

PHASE 1
PROTEINS
DAIRY
FRUITS
VEGETABLES
FATS
CARBS
SNACKS
CONDIMENTS

PHASE 2
9
4
2
4
1
1
4
2

Weight converter

PROTEINS
DAIRY
FRUITS
VEGETABLES
FATS
CARBS
SNACKS
CONDIMENTS

Convert

ounces to grams

8
2
2
3
1
3
4
3

Enter Amount in Ounces:

Portion Approach Food List

FATS
1 tbsp = 120 calories = 1 serving

avocado (3 oz)
Olive oil
canola oil

PROTEINS

100 calories per serving

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

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

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

VEGETABLES

50 calories per serving

1 cup of cooked veggies, veggie juice, or
veggie soup
2 cups of leafy greens

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

CONDIMENTS
2 tbsp = 50 calories = 1 serving

Lowfat sauces and marinades, fat free dressings,

2 tbsp = 50 calories = 1 serving

Lowfat sauces and marinades, fat free dressings,

SNACKS

Single Serving Snack = 100 calories

Double Serving Snack = 200 calories

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

PHASE 3
PROTEINS
DAIRY
FRUITS
VEGETABLES
FATS
CARBS
SNACKS
CONDIMENTS

nt in Ounces:

100

Result in Grams:

ach Food List

kel)

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

3
1
1
1
1

3.6 oz. pancakes

cup pasta or noodles
large whole wheat pita
potato (2x43/4)
cup quinoa

2835

4
1
3
4
1
5
4
4

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

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

s, 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 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

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

3500

CALORIES

WEEK 1

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

3000

2500

2000

1500

1000

500

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

Wed, Feb 13, '08

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

1500
1500
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

Total Calories

DATE

Mon, Dec 31, '07

Add Portion
Mon, Dec 31, '07
Tue, Jan 01, '08

Add Portion
Tue, Jan 01, '08
Wed, Jan 02, '08

Add Portion
Wed, Jan 02, '08
Thu, Jan 03, '08

Add Portion
Thu, Jan 03, '08
Fri, Jan 04, '08

Add Portion
Fri, Jan 04, '08
Sat, Jan 05, '08

Add Portion
Sat, Jan 05, '08
Sun, Jan 06, '08

Add Portion
Sun, Jan 06, '08

Bfast

Snack

Lunch

Snack

Dinner

Protein
Carbs
Veg
Protein
Condiment

Snack
None
None
None
None

Carbs
Fats
Protein
Protein
Fruit

Fruit
Dairy
Snack
None
None

Protein
Protein
Protein
Protein
Condiment

Dairy
Carbs
Veg
Protein
Condiment

Snack
None
None
None
None

Carbs
Fats
Protein
Protein
Fruit

Fruit
Dairy
Snack
None
None

Protein
Protein
Protein
Carbs
Condiment

Dairy
Carbs
Veg
Protein
Condiment

Snack
None
None
None
None

Carbs
Fats
Protein
Protein
Fruit

Fruit
Dairy
Snack
None
None

Fats
Protein
Dairy
None
None

Dairy
Carbs
Veg
Protein
Condiment

Snack
None
None
Protein
Protein

Carbs
Fats
Protein
Protein
Fruit

Fruit
Dairy
Snack
Protein
Protein

Protein
Protein
Protein
Protein
Condiment

Dairy
Carbs
Veg
Protein
Condiment

Snack
None
None
None
None

Carbs
Fats
None
None
Fruit

Fruit
Dairy
Snack
None
None

Protein
Protein
None
None
Condiment

Dairy
Carbs
Veg
Protein
Condiment

Snack
None
Protein
Protein
None

Carbs
Fats
Protein
Protein
Fruit

Fruit
Dairy
Snack
None
None

Protein
Protein
Protein
Protein
Condiment

Dairy
Carbs
Veg
Protein
Condiment

Snack
Condiment
None
None
None

Carbs
Fats
Protein
Protein
Fruit

Fruit
Dairy
Snack
None
None

Protein
Protein
Protein
Protein
Condiment

DAILY TOTALS
Snack
Snack
Dairy
Dairy
None
None

PROTEIN
8
9
800

DAIRY
3
4
360

FRUITS
2
2
200

VEGGIES
1
4
50

FATS
1
1
120

CARBS
2
1
400

SNACKS
3
4
300

1
1
120

3
1
600

3
4
300

2
1
240

2
1
400

3
4
300

1
1
120

2
1
400

3
4
300

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

2330

Snack
Dairy
Dairy
Protein
Protein

8
9
800

Snack
Dairy
None
None

4
9
400

4
4
480

2
2
200

1
4
50
2650

4
4
480

2
2
200

1
4
50
2120

Snack
Dairy
Dairy
None
None

11
9
1100

Snack
Dairy
Dairy
None
None

3
9
300

Snack
Dairy
Dairy
Carbs
Carbs

9
9
900

Snack
Dairy
Dairy
None
None

7
9
700

4
4
480

2
2
200

1
4
50
2750

4
4
480

2
2
200

1
4
50
1950

4
4
480

2
2
200

1
4
50
2950

4
4
480

2
2
200

1
4
50
2400

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

Mon, Jan 07, '08

Add Portion
Mon, Jan 07, '08
Tue, Jan 08, '08

Add Portion
Tue, Jan 08, '08
Wed, Jan 09, '08

Add Portion
Wed, Jan 09, '08
Thu, Jan 10, '08

Add Portion
Thu, Jan 10, '08
Fri, Jan 11, '08

Add Portion
Fri, Jan 11, '08
Sat, Jan 12, '08

Add Portion
Sat, Jan 12, '08
Sun, Jan 13, '08

Add Portion
Sun, Jan 13, '08

Bfast

Snack

Lunch

Snack

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

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

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

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

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

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
0
9
0

DAIRY
0
4
0

FRUITS VEGGIES
0
0
2
4
0
0

FATS
0
1
0

CARBS
0
1
0

SNACKS
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

0
1
0

0
1
0

0
4
0

None
None
None
None
None

0
9
0

None
None
None
None
None

0
9
0

None
None
None
None
None

0
9
0

None
None
None
None
None

0
9
0

None
None
None
None
None

0
9
0

None
None
None
None
None

0
9
0

0
4
0

0
2
0

0
4
0
0

0
4
0

0
2
0

0
4
0
0

0
4
0

0
2
0

0
4
0
0

0
4
0

0
2
0

0
4
0
0

0
4
0

0
2
0

0
4
0
0

0
4
0

0
2
0

0
4
0
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

Mon, Jan 14, '08

Add Portion
Mon, Jan 14, '08
Tue, Jan 15, '08

Add Portion
Tue, Jan 15, '08
Wed, Jan 16, '08

Add Portion
Wed, Jan 16, '08
Thu, Jan 17, '08

Add Portion
Thu, Jan 17, '08
Fri, Jan 18, '08

Add Portion
Fri, Jan 18, '08
Sat, Jan 19, '08

Add Portion
Sat, Jan 19, '08
Sun, Jan 20, '08

Add Portion
Sun, Jan 20, '08

Bfast

Snack

Lunch

Snack

Dinner

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
15
9
1500

DAIRY
0
4
0

FRUITS VEGGIES
0
0
2
4
0
0

FATS
0
1
0

CARBS
0
1
0

SNACKS
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

0
1
0

0
1
0

0
4
0

1500

None
None
None
None
None

15
9
1500

None
None
None
None
None

15
9
1500

None
None
None
None
None

15
9
1500

None
None
None
None
None

15
9
1500

None
None
None
None
None

15
9
1500

None
None
None
None
None

15
9
1500

0
4
0

0
2
0

0
4
0
1500

0
4
0

0
2
0

0
4
0
1500

0
4
0

0
2
0

0
4
0
1500

0
4
0

0
2
0

0
4
0
1500

0
4
0

0
2
0

0
4
0
1500

0
4
0

0
2
0

0
4
0
1500

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

Mon, Jan 21, '08

Add Portion
Mon, Jan 21, '08
Tue, Jan 22, '08

Add Portion
Tue, Jan 22, '08
Wed, Jan 23, '08

Add Portion
Wed, Jan 23, '08
Thu, Jan 24, '08

Add Portion
Thu, Jan 24, '08
Fri, Jan 25, '08

Add Portion
Fri, Jan 25, '08
Sat, Jan 26, '08

Add Portion
Sat, Jan 26, '08
Sun, Jan 27, '08

Add Portion
Sun, Jan 27, '08

Bfast

Snack

Lunch

Snack

Dinner

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
20
9
2000

DAIRY
0
4
0

FRUITS VEGGIES
0
0
2
4
0
0

FATS
0
1
0

CARBS
0
1
0

SNACKS
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

0
1
0

0
1
0

0
4
0

2000

None
None
None
None
None

20
9
2000

None
None
None
None
None

20
9
2000

None
None
None
None
None

20
9
2000

None
None
None
None
None

20
9
2000

None
None
None
None
None

20
9
2000

None
None
None
None
None

20
9
2000

0
4
0

0
2
0

0
4
0
2000

0
4
0

0
2
0

0
4
0
2000

0
4
0

0
2
0

0
4
0
2000

0
4
0

0
2
0

0
4
0
2000

0
4
0

0
2
0

0
4
0
2000

0
4
0

0
2
0

0
4
0
2000

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

Mon, Jan 28, '08

Add Portion
Mon, Jan 28, '08
Tue, Jan 29, '08

Add Portion
Tue, Jan 29, '08
Wed, Jan 30, '08

Add Portion
Wed, Jan 30, '08
Thu, Jan 31, '08

Add Portion
Thu, Jan 31, '08
Fri, Feb 01, '08

Add Portion
Fri, Feb 01, '08
Sat, Feb 02, '08

Add Portion
Sat, Feb 02, '08
Sun, Feb 03, '08

Add Portion
Sun, Feb 03, '08

Bfast

Snack

Lunch

Snack

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

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
25
8
2500

DAIRY
0
2
0

FRUITS VEGGIES
0
0
2
3
0
0

FATS
0
1
0

CARBS
0
3
0

SNACKS
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

0
1
0

0
3
0

0
4
0

2500

None
None
None
None
None

25
8
2500

None
None
None
None
None

25
8
2500

None
None
None
None
None

25
8
2500

None
None
None
None
None

25
8
2500

None
None
None
None
None

25
8
2500

None
None
None
None
None

25
8
2500

0
2
0

0
2
0

0
3
0
2500

0
2
0

0
2
0

0
3
0
2500

0
2
0

0
2
0

0
3
0
2500

0
2
0

0
2
0

0
3
0
2500

0
2
0

0
2
0

0
3
0
2500

0
2
0

0
2
0

0
3
0
2500

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

Mon, Feb 04, '08

Add Portion
Mon, Feb 04, '08
Tue, Feb 05, '08

Add Portion
Tue, Feb 05, '08
Wed, Feb 06, '08

Add Portion
Wed, Feb 06, '08
Thu, Feb 07, '08

Add Portion
Thu, Feb 07, '08
Fri, Feb 08, '08

Add Portion
Fri, Feb 08, '08
Sat, Feb 09, '08

Add Portion
Sat, Feb 09, '08
Sun, Feb 10, '08

Add Portion
Sun, Feb 10, '08

Bfast

Snack

Lunch

Snack

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

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

DAILY TOTALS
Snack
Protein
Protein
Protein
Protein
Protein

PROTEIN
30
8
3000

DAIRY
0
2
0

FRUITS VEGGIES
0
0
2
3
0
0

FATS
0
1
0

CARBS
0
3
0

SNACKS
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

0
1
0

0
3
0

0
4
0

3000

Protein
Protein
Protein
Protein
Protein

30
8
3000

Protein
Protein
Protein
Protein
Protein

30
8
3000

Protein
Protein
Protein
Protein
Protein

30
8
3000

Protein
Protein
Protein
Protein
Protein

30
8
3000

Protein
Protein
Protein
Protein
Protein

30
8
3000

Protein
Protein
Protein
Protein
Protein

30
8
3000

0
2
0

0
2
0

0
3
0
3000

0
2
0

0
2
0

0
3
0
3000

0
2
0

0
2
0

0
3
0
3000

0
2
0

0
2
0

0
3
0
3000

0
2
0

0
2
0

0
3
0
3000

0
2
0

0
2
0

0
3
0
3000

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

Mon, Feb 11, '08

Add Portion
Mon, Feb 11, '08
Tue, Feb 12, '08

Add Portion
Tue, Feb 12, '08
Wed, Feb 13, '08

Add Portion
Wed, Feb 13, '08
Thu, Feb 14, '08

Add Portion
Thu, Feb 14, '08
Fri, Feb 15, '08

Add Portion
Fri, Feb 15, '08
Sat, Feb 16, '08

Add Portion
Sat, Feb 16, '08
Sun, Feb 17, '08

Add Portion
Sun, Feb 17, '08

Bfast

Snack

Lunch

Snack

Dinner

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
15
8
1500

DAIRY
0
2
0

FRUITS VEGGIES
0
0
2
3
0
0

FATS
0
1
0

CARBS
0
3
0

SNACKS
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

0
1
0

0
3
0

0
4
0

1500

None
None
None
None
None

15
8
1500

None
None
None
None
None

15
8
1500

None
None
None
None
None

15
8
1500

None
None
None
None
None

15
8
1500

None
None
None
None
None

15
8
1500

None
None
None
None
None

15
8
1500

0
2
0

0
2
0

0
3
0
1500

0
2
0

0
2
0

0
3
0
1500

0
2
0

0
2
0

0
3
0
1500

0
2
0

0
2
0

0
3
0
1500

0
2
0

0
2
0

0
3
0
1500

0
2
0

0
2
0

0
3
0
1500

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
Mon, Feb 18, '08

Add Portion
Mon, Feb 18, '08
Tue, Feb 19, '08

Add Portion
Tue, Feb 19, '08
Wed, Feb 20, '08

Add Portion
Wed, Feb 20, '08
Thu, Feb 21, '08

Add Portion
Thu, Feb 21, '08
Fri, Feb 22, '08

Add Portion
Fri, Feb 22, '08
Sat, Feb 23, '08

Add Portion
Sat, Feb 23, '08
Sun, Feb 24, '08

Add Portion
Sun, Feb 24, '08

Snack

Lunch

Snack

Dinner

DAILY TOTALS
Snack

PROTEIN
0
8
0

DAIRY
0
2
0

FRUITS VEGGIES
0
0
2
3
0
0

FATS
0
1
0

CARBS
0
3
0

SNACKS
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

0
1
0

0
3
0

0
4
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

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

Mon, Feb 25, '08

Add Portion
Mon, Feb 25, '08
Tue, Feb 26, '08

Add Portion
Tue, Feb 26, '08
Wed, Feb 27, '08

Add Portion
Wed, Feb 27, '08
Thu, Feb 28, '08

Add Portion
Thu, Feb 28, '08
Fri, Feb 29, '08

Add Portion
Fri, Feb 29, '08
Sat, Mar 01, '08

Add Portion
Sat, Mar 01, '08
Sun, Mar 02, '08

Add Portion
Sun, Mar 02, '08

Bfast

Snack

Lunch

Snack

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

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
25
4
2500

DAIRY
0
1
0

FRUITS VEGGIES
0
0
3
4
0
0

FATS
0
1
0

CARBS
0
5
0

SNACKS
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

0
1
0

0
5
0

0
4
0

2500

None
None
None
None
None

25
4
2500

None
None
None
None
None

25
4
2500

None
None
None
None
None

25
4
2500

None
None
None
None
None

25
4
2500

None
None
None
None
None

25
4
2500

None
None
None
None
None

25
4
2500

0
1
0

0
3
0

0
4
0
2500

0
1
0

0
3
0

0
4
0
2500

0
1
0

0
3
0

0
4
0
2500

0
1
0

0
3
0

0
4
0
2500

0
1
0

0
3
0

0
4
0
2500

0
1
0

0
3
0

0
4
0
2500

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

Mon, Mar 03, '08

Add Portion
Mon, Mar 03, '08
Tue, Mar 04, '08

Add Portion
Tue, Mar 04, '08
Wed, Mar 05, '08

Add Portion
Wed, Mar 05, '08
Thu, Mar 06, '08

Add Portion
Thu, Mar 06, '08
Fri, Mar 07, '08

Add Portion
Fri, Mar 07, '08
Sat, Mar 08, '08

Add Portion
Sat, Mar 08, '08
Sun, Mar 09, '08

Add Portion
Sun, Mar 09, '08

Bfast

Snack

Lunch

Snack

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

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

DAILY TOTALS
Snack
Protein
Protein
Protein
Protein
Protein

PROTEIN
30
4
3000

DAIRY
0
1
0

FRUITS VEGGIES
0
0
3
4
0
0

FATS
0
1
0

CARBS
0
5
0

SNACKS
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

0
1
0

0
5
0

0
4
0

3000

Protein
Protein
Protein
Protein
Protein

30
4
3000

Protein
Protein
Protein
Protein
Protein

30
4
3000

Protein
Protein
Protein
Protein
Protein

30
4
3000

Protein
Protein
Protein
Protein
Protein

30
4
3000

Protein
Protein
Protein
Protein
Protein

30
4
3000

Protein
Protein
Protein
Protein
Protein

30
4
3000

0
1
0

0
3
0

0
4
0
3000

0
1
0

0
3
0

0
4
0
3000

0
1
0

0
3
0

0
4
0
3000

0
1
0

0
3
0

0
4
0
3000

0
1
0

0
3
0

0
4
0
3000

0
1
0

0
3
0

0
4
0
3000

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

Mon, Mar 10, '08

Add Portion
Mon, Mar 10, '08
Tue, Mar 11, '08

Add Portion
Tue, Mar 11, '08
Wed, Mar 12, '08

Add Portion
Wed, Mar 12, '08
Thu, Mar 13, '08

Add Portion
Thu, Mar 13, '08
Fri, Mar 14, '08

Add Portion
Fri, Mar 14, '08
Sat, Mar 15, '08

Add Portion
Sat, Mar 15, '08
Sun, Mar 16, '08

Add Portion
Sun, Mar 16, '08

Bfast

Snack

Lunch

Snack

Dinner

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

None
None
None
None
None

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
15
4
1500

DAIRY
0
1
0

FRUITS VEGGIES
0
0
3
4
0
0

FATS
0
1
0

CARBS
0
5
0

SNACKS
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

0
1
0

0
5
0

0
4
0

1500

None
None
None
None
None

15
4
1500

None
None
None
None
None

15
4
1500

None
None
None
None
None

15
4
1500

None
None
None
None
None

15
4
1500

None
None
None
None
None

15
4
1500

None
None
None
None
None

15
4
1500

0
1
0

0
3
0

0
4
0
1500

0
1
0

0
3
0

0
4
0
1500

0
1
0

0
3
0

0
4
0
1500

0
1
0

0
3
0

0
4
0
1500

0
1
0

0
3
0

0
4
0
1500

0
1
0

0
3
0

0
4
0
1500

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

Mon, Mar 17, '08

Add Portion
Mon, Mar 17, '08
Tue, Mar 18, '08

Add Portion
Tue, Mar 18, '08
Wed, Mar 19, '08

Add Portion
Wed, Mar 19, '08
Thu, Mar 20, '08

Add Portion
Thu, Mar 20, '08
Fri, Mar 21, '08

Add Portion
Fri, Mar 21, '08
Sat, Mar 22, '08

Add Portion
Sat, Mar 22, '08
Sun, Mar 23, '08

Add Portion
Sun, Mar 23, '08

Bfast

Snack

Lunch

Snack

Dinner

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
20
4
2000

DAIRY
0
1
0

FRUITS VEGGIES
0
0
3
4
0
0

FATS
0
1
0

CARBS
0
5
0

SNACKS
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

0
1
0

0
5
0

0
4
0

2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

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

Mon, Mar 24, '08

Add Portion
Mon, Mar 24, '08
Tue, Mar 25, '08

Add Portion
Tue, Mar 25, '08
Wed, Mar 26, '08

Add Portion
Wed, Mar 26, '08
Thu, Mar 27, '08

Add Portion
Thu, Mar 27, '08
Fri, Mar 28, '08

Add Portion
Fri, Mar 28, '08
Sat, Mar 29, '08

Add Portion
Sat, Mar 29, '08
Sun, Mar 30, '08

Add Portion
Sun, Mar 30, '08

Bfast

Snack

Lunch

Snack

Dinner

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

Protein
Protein
Protein
Protein
Protein

None
None
None
None
None

DAILY TOTALS
Snack
None
None
None
None
None

PROTEIN
20
4
2000

DAIRY
0
1
0

FRUITS VEGGIES
0
0
3
4
0
0

FATS
0
1
0

CARBS
0
5
0

SNACKS
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

0
1
0

0
5
0

0
4
0

2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

None
None
None
None
None

20
4
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

0
1
0

0
3
0

0
4
0
2000

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

02 Wide Front Pull-Ups

03 Military Push-Ups

04 Reverse Grip Chin-Ups

05 Wide Fly Push-Ups

06 Closed Grip Overhand Pull-Ups

07 Decline Push-Ups

08 Heavy Pants

09 Diamond Push-Ups

10 Lawnmovers

11 Dive-Bomber Push-Ups

12 Back Flys

11

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

CHEST & BACK

WEEK
DATE
01 Alternating Shoulder Presses

02 In & Out Bicep Curls

03 Two-Arm Tricep Kickbacks

04 Deep Swimmer's Presses

05 Full Supination Concentration Curls

06 Chair Dips

07 Upright Rows

08 Static Arm Curls

09 Flip-Grip Twist Tricep Kickbacks

10 Seated Two-Angle Shoulder Flys

11 Crouching Cohen Curls

12 Lying-Down Tricep Extensions

11

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

LA

RA

LA

RA

LA

RA

LA

RA

LA

RA

LA

RA

LA

RA

LA

RA

LA

RA

LA

RA

BONUS ROUND
13 In & Out Strait Arm Shoulder Flys

14 Congdon Curls

15 Side Tri-Rises

SHOULDERS & ARMS

WEEK
DATE

01 Balance Lunge

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

02 Calf Raise Squat

03 Reverse Grip Chin-Ups

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

04 Super Skater

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

05 Wall Squat (sec)

06 Wide Front Pull-Ups

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

RL

RL

RL

RL

RL

LL

LL

LL

LL

LL

08 Alternating Side Lunge

09 Closed Grip Overhand Pull-Ups

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

07 Step Back Lunge

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

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

13 Three-Way Lunge

RL

LL

RL1

LL

RL1

LL

RL1

LL

RL1

LL

14 Sneaky Lunge

15 Chair Salutations (sec)

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

16 Toe-Roll Iso Lunge

RL

17 Groucho Walk

18 Calf Raises

19 80/20 Cyber-Speed Squat

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

LL

RL

LL

RL

LL

RL

LL

RL

LL

LEGS & BACK

WEEK
DATE

10

11

12

01 Balance Lunge

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

02 Calf Raise Squat

03 Reverse Grip Chin-Ups

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

04 Super Skater

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

05 Wall Squat (sec)

06 Wide Front Pull-Ups

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

RL

RL

RL

RL

RL

LL

LL

LL

LL

LL

08 Alternating Side Lunge

09 Closed Grip Overhand Pull-Ups

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

07 Step Back Lunge

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

C1

NC1

C1

NC1

C1

NC1

C1

NC1

C1

NC2

C2

NC2

C2

NC2

C2

NC2

C2

NC2

C2

13 Three-Way Lunge

RL

LL

RL1

LL

RL1

LL

RL1

LL

RL1

LL

14 Sneaky Lunge

15 Chair Salutations (sec)

R1

R1

R1

R1

R1

R2

R2

R2

R2

R2

16 Toe-Roll Iso Lunge

RL

17 Groucho Walk

18 Calf Raises

19 80/20 Cyber-Speed Squat

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

LL

RL

LL

RL

LL

RL

LL

RL

LL

LEGS & BACK

WEEK
DATE

2
R

3
R

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

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

RL

LL

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

20 Plank To Chaturanga Iso

21 The Halfback

22 Table Dip Leg Raise

R
W

R
W

R
W

R
W

R
W

R
W

R
W

R
W

12

11

10

03 Leaning Crescent Lunges

02 Banana Rolls

01 Stack Foot/Stagger Hands Push-Ups

R
W

R
W

BONUS ROUND

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

RL

LL

RL

LL

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

20 Plank To Chaturanga Iso

21 The Halfback

22 Table Dip Leg Raise

BONUS ROUND

CORE SYNERGISTICS

WEEK
DATE

6
R

02 In & Out Shoulder Flys

03 Chairs Dips

04 Plange Push-Ups

05 Pike Presses

06 Side Tri-Rises

RA

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

RA

RA

RA

RA

RA

LA

LA

LA

LA

LA

LA

RA

LA

RA

12

01 Slow-Motion 3-in-1 Push-Ups

10

LA

LA

RA

LA

16 One-Arm Push-Ups

17 Weighted Circles

18 Throw the Bomb

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

19 Clap or Plyo Push-Ups

20 Slo-Mo Throws

RA

RA

RA

RA

RA

LA

LA

LA

LA

LA

RA

RA

RA

RA

RA

LA

LA

LA

LA

LA

21 Front-To Back Tricep Extensions

RA

22 One-Arm Balance Push-Ups

23 Fly-Row Presses

24 Dumbbell Cross-Body Blows

CHEST, SHOULDERS, & TRICEPS

WEEK
DATE

10

01 Wide Front Pull-Ups

NC

NC

NC

02 Lawnmowers

RA

RA

RA

LA

LA

LA

RA

LA

RA

LA

04 One-Arm Cross-Body Curls

RA

RA

RA

RA

RA

LA

LA

LA

LA

LA

05 Switch Grip Pull-Ups

NC

NC

NC

NC

NC

06 Elbows-Out Lawnmowers

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

08 One-Arm Concentration Curls

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

RA
LA

W
W

09 Corn Cob Pull-Ups

NC

NC

NC

NC

NC

10 Reverse Grip Bent-Over Rows

11 Open Arm Curls

12 Static Arm Curls

NC

NC

NC

NC

NC

14 Congdon Locomotives

15 Crouching Cohen Curls

16 One-Arm Corkscrew Curls

NC

NC

NC

NC

NC

18 Seated Bent-Over Back Flys

19 Curl-Up/Hammer Downs

20 Hammer Curls

NC

NC

NC

NC

NC

13 Towel Pull-Ups

17 Chin-Ups

21 Max Rep Pull-Ups

NC

03 Twenty-Ones

07 Standing Bicep Curls

NC

12

22 Superman

23 In-Out Hammer Curls

R1
R2
R3

W1
W2
W3

R1
R2
R3

W1
W2
W3

R1
R2
R3

W1
W2
W3

R1
R2
R3

W1
W2
W3

R1
R2
R3

W1
W2
W3

R4

W4

R4

W4

R4

W4

R4

W4

R4

W4

24 Strip-Set Curls

BACK & BICEPS

Ab Ripper X
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
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