Master Schedule Johnny or Jane Fitness

Use It or Lose It
From To
Monday April 29, 201 Sunday May 2!, 201
Monday May 2", 201 Sunday June 2, 201
Monday June 2#, 201 Sunday July 2$, 201
%ay %ate Week Phase
Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page Cardio Page
For &lassic, Lean, %ou'les (ro)rams
%ay o*
+ee,
Classic
Program
Lean
Program
Doubles Program
(AM)
Doubles Program
(PM)
Zoom 75
FullScreen -FF
Zoom l00
1 0#.29.1 Monday
1
2 0#.0.1 Tuesday
0/.01.1 +ednesday
# 0/.02.1 Thursday
/ 0/.0.1 Friday
! 0/.0#.1 Saturday
" 0/.0/.1 Sunday
$ 0/.0!.1 Monday
2
9 0/.0".1 Tuesday
10 0/.0$.1 +ednesday
11 0/.09.1 Thursday
12 0/.10.1 Friday
1 0/.11.1 Saturday
1# 0/.12.1 Sunday
1/ 0/.1.1 Monday

1! 0/.1#.1 Tuesday
1" 0/.1/.1 +ednesday
1$ 0/.1!.1 Thursday
19 0/.1".1 Friday
20 0/.1$.1 Saturday
21 0/.19.1 Sunday
22 0/.20.1 Monday
#
2 0/.21.1 Tuesday
2# 0/.22.1 +ednesday
2/ 0/.2.1 Thursday
2! 0/.2#.1 Friday
2" 0/.2/.1 Saturday
2$ 0/.2!.1 Sunday
&hest 0 1ac, 2 A' 3ipper 4 &ore Syner)istics &hest 0 1ac, 2 A' 3ipper 4
M
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(lyometrics &ardio 4 (lyometrics
Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4
5o)a 4 5o)a 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
&hest 0 1ac, 2 A' 3ipper 4 &ore Syner)istics &hest 0 1ac, 2 A' 3ipper 4
(lyometrics &ardio 4 (lyometrics
Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4
5o)a 4 5o)a 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
&hest 0 1ac, 2 A' 3ipper 4 &ore Syner)istics &hest 0 1ac, 2 A' 3ipper 4
(lyometrics &ardio 4 (lyometrics
Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4
5o)a 4 5o)a 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
5o)a 4 5o)a 4 5o)a 4
3
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&ore Syner)istics &ore Syner)istics &ore Syner)istics
6enpo 4 6enpo 4 6enpo 4
4 Stretch 4 Stretch 4 Stretch
&ore Syner)istics &ardio 4 &ore Syner)istics
5o)a 4 5o)a 4 5o)a 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
Master Schedule Johnny or Jane Fitness
Use It or Lose It
From To
Monday April 29, 201 Sunday May 2!, 201
Monday May 2", 201 Sunday June 2, 201
Monday June 2#, 201 Sunday July 2$, 201
%ay %ate Week Phase
Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page Cardio Page
For &lassic, Lean, %ou'les (ro)rams
%ay o*
+ee,
Classic
Program
Lean
Program
Doubles Program
(AM)
Doubles Program
(PM)
Zoom 75
FullScreen -FF
Zoom l00
29 0/.2".1 Monday
/
0 0/.2$.1 Tuesday
1 0/.29.1 +ednesday
2 0/.0.1 Thursday
0/.1.1 Friday
# 0!.01.1 Saturday
/ 0!.02.1 Sunday
! 0!.0.1 Monday
!
" 0!.0#.1 Tuesday
$ 0!.0/.1 +ednesday
9 0!.0!.1 Thursday
#0 0!.0".1 Friday
#1 0!.0$.1 Saturday
#2 0!.09.1 Sunday
# 0!.10.1 Monday
"
## 0!.11.1 Tuesday
#/ 0!.12.1 +ednesday
#! 0!.1.1 Thursday
#" 0!.1#.1 Friday
#$ 0!.1/.1 Saturday
#9 0!.1!.1 Sunday
/0 0!.1".1 Monday
$
/1 0!.1$.1 Tuesday
/2 0!.19.1 +ednesday
/ 0!.20.1 Thursday
/# 0!.21.1 Friday
// 0!.22.1 Saturday
/! 0!.2.1 Sunday
&hest, Sho 0 Triceps 2 A' 3ipper 4 &ore Syner)istics 8AM9 &ardio 4 &hest, Sho 0 Triceps 2 A' 3ipper 4
M
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(lyometrics &ardio 4 (lyometrics
1ac, 0 1iceps 2 A' 3ipper 4 &hest, Sho 0 Triceps 2 A' 3ipper 4 8AM9 &ardio 4 1ac, 0 1iceps 2 A' 3ipper 4
5o)a 4 5o)a 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4 8AM9 &ardio 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
&hest, Sho 0 Triceps 2 A' 3ipper 4 &ore Syner)istics 8AM9 &ardio 4 &hest, Sho 0 Triceps 2 A' 3ipper 4
(lyometrics &ardio 4 (lyometrics
1ac, 0 1iceps 2 A' 3ipper 4 &hest, Sho 0 Triceps 2 A' 3ipper 4 8AM9 &ardio 4 1ac, 0 1iceps 2 A' 3ipper 4
5o)a 4 5o)a 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4 8AM9 &ardio 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
&hest, Sho 0 Triceps 2 A' 3ipper 4 &ore Syner)istics 8AM9 &ardio 4 &hest, Sho 0 Triceps 2 A' 3ipper 4
(lyometrics &ardio 4 (lyometrics
1ac, 0 1iceps 2 A' 3ipper 4 &hest, Sho 0 Triceps 2 A' 3ipper 4 8AM9 &ardio 4 1ac, 0 1iceps 2 A' 3ipper 4
5o)a 4 5o)a 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 Le)s 0 1ac, 2 A' 3ipper 4 8AM9 &ardio 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
5o)a 4 5o)a 4 5o)a 4
3
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7
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&ore Syner)istics &ore Syner)istics &ore Syner)istics
6enpo 4 6enpo 4 6enpo 4
4 Stretch 4 Stretch 4 Stretch
&ore Syner)istics &ardio 4 &ore Syner)istics
5o)a 4 5o)a 4 5o)a 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
Master Schedule Johnny or Jane Fitness
Use It or Lose It
From To
Monday April 29, 201 Sunday May 2!, 201
Monday May 2", 201 Sunday June 2, 201
Monday June 2#, 201 Sunday July 2$, 201
%ay %ate Week Phase
Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page Cardio Page
For &lassic, Lean, %ou'les (ro)rams
%ay o*
+ee,
Classic
Program
Lean
Program
Doubles Program
(AM)
Doubles Program
(PM)
Zoom 75
FullScreen -FF
Zoom l00
/" 0!.2#.1 Monday
9
/$ 0!.2/.1 Tuesday
/9 0!.2!.1 +ednesday
!0 0!.2".1 Thursday
!1 0!.2$.1 Friday
!2 0!.29.1 Saturday
! 0!.0.1 Sunday
!# 0".01.1 Monday
10
!/ 0".02.1 Tuesday
!! 0".0.1 +ednesday
!" 0".0#.1 Thursday
!$ 0".0/.1 Friday
!9 0".0!.1 Saturday
"0 0".0".1 Sunday
"1 0".0$.1 Monday
11
"2 0".09.1 Tuesday
" 0".10.1 +ednesday
"# 0".11.1 Thursday
"/ 0".12.1 Friday
"! 0".1.1 Saturday
"" 0".1#.1 Sunday
"$ 0".1/.1 Monday
12
"9 0".1!.1 Tuesday
$0 0".1".1 +ednesday
$1 0".1$.1 Thursday
$2 0".19.1 Friday
$ 0".20.1 Saturday
$# 0".21.1 Sunday
&hest 0 1ac, 2 A' 3ipper 4 &hest 0 1ac, 2 A' 3ipper 4 8AM9 &ardio 4 &hest 0 1ac, 2 A' 3ipper 4
M
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(lyometrics &ardio 4 8AM9 &ardio 4 (lyometrics
Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4
5o)a 4 5o)a 4 8AM9 &ardio 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 &ore Syner)istics 8AM9 &ardio 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
&hest, Sho 0 Triceps 2 A' 3ipper 4 &hest, Sho 0 Triceps 2 A' 3ipper 4 8AM9 &ardio 4 &hest, Sho 0 Triceps 2 A' 3ipper 4
(lyometrics &ardio 4 8AM9 &ardio 4 (lyometrics
1ac, 0 1iceps 2 A' 3ipper 4 1ac, 0 1iceps 2 A' 3ipper 4 1ac, 0 1iceps 2 A' 3ipper 4
5o)a 4 5o)a 4 8AM9 &ardio 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 &ore Syner)istics 8AM9 &ardio 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
&hest 0 1ac, 2 A' 3ipper 4 &hest 0 1ac, 2 A' 3ipper 4 8AM9 &ardio 4 &hest 0 1ac, 2 A' 3ipper 4
(lyometrics &ardio 4 8AM9 &ardio 4 (lyometrics
Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4 Shoulders 0 Arms 2 A' 3ipper 4
5o)a 4 5o)a 4 8AM9 &ardio 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 &ore Syner)istics 8AM9 &ardio 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
&hest, Sho 0 Triceps 2 A' 3ipper 4 &hest, Sho 0 Triceps 2 A' 3ipper 4 8AM9 &ardio 4 &hest, Sho 0 Triceps 2 A' 3ipper 4
(lyometrics &ardio 4 8AM9 &ardio 4 (lyometrics
1ac, 0 1iceps 2 A' 3ipper 4 1ac, 0 1iceps 2 A' 3ipper 4 1ac, 0 1iceps 2 A' 3ipper 4
5o)a 4 5o)a 4 8AM9 &ardio 4 5o)a 4
Le)s 0 1ac, 2 A' 3ipper 4 &ore Syner)istics 8AM9 &ardio 4 Le)s 0 1ac, 2 A' 3ipper 4
6enpo 4 6enpo 4 6enpo 4
3est or 4 Stretch 3est or 4 Stretch 3est or 4 Stretch
Master Schedule Johnny or Jane Fitness
Use It or Lose It
From To
Monday April 29, 201 Sunday May 2!, 201
Monday May 2", 201 Sunday June 2, 201
Monday June 2#, 201 Sunday July 2$, 201
%ay %ate Week Phase
Main Menu Main SetUp Fit Test Page Workout Journals Menu Charts Menu Workout Summaries Page Cardio Page
For &lassic, Lean, %ou'les (ro)rams
%ay o*
+ee,
Classic
Program
Lean
Program
Doubles Program
(AM)
Doubles Program
(PM)
Zoom 75
FullScreen -FF
Zoom l00
$/ 0".22.1 Monday
1
$! 0".2.1 Tuesday
$" 0".2#.1 +ednesday
$$ 0".2/.1 Thursday
$9 0".2!.1 Friday
90 0".2".1 Saturday
91 0".2$.1 Sunday
TOTAL NUMBER OF WORKOUTS COMPLETED 0 0 0 0
TOTAL PCT OF WORKOUTS COMPLETED 0: 0: 0: 0:
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5o)a 4 5o)a 4 5o)a 4
3
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7
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&ore Syner)istics &ore Syner)istics &ore Syner)istics
6enpo 4 6enpo 4 6enpo 4
4 Stretch 4 Stretch 4 Stretch
&ore Syner)istics &ardio 4 &ore Syner)istics
5o)a 4 5o)a 4 5o)a 4
&;L;13AT; 0 &<;&6
FI=AL 3;SULTS
&;L;13AT; 0 &<;&6
FI=AL 3;SULTS
&;L;13AT; 0 &<;&6
FI=AL 3;SULTS
Main SetUp (a)e
=ame>
Johnny or Jane Fitness
Startin) In*o
Se?>
Male @A Male or Female *rom dropdoBn list
A)e>
<ei)ht> inches C cm
+ei)ht> pounds C ,)
+aist> inches C cm
<ips> inches C cm
=ec,> inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
0
1ody Fat :> - :
Lean 1ody Mass> C
Fat Mass> C
(904 Start %ateAAE
Monday, April 29, 20l3
90 days Doal %ate>
Sunday, July 28, 20l3
;nter 1eloB 5our 1ody +ei)ht and Fat : Doals at the ;nd o* 90 %ays
1ody +ei)ht Doal> 0 pounds
1ody Fat : Doal> 0F00 : A C : decrease in 'ody*at
Doal +ei)ht Loss A 0F00 pounds in 1F00 Bee,s
Bhich A 0F00 pounds to lose per Bee,
Go To Fit Test Page
Body Fat Calculators
Progress Journal
T--LS
&<;ST 0 1A&6
Weights or Bands Week 1 Week 2 Week Week ! Week 11
Push"Up Bars # Mon $ # Mon $ # Mon $ # Mon $ # Mon $
Pull"Up Bar or Bands %&'2!'1 %('%)'1 %('1'1 )'2&'2%1 *'+'2%1
,otes
Chair -eps Weight -eps Weight -eps Weight -eps Weight -eps Weight
Standard (ushCUps
+ide Front (ullCUps
Military (ushCUps
3e7erse Drip &hinCUps
+ide Fly (ushCUps
&lose Drip -7erhand (ullCUps
%ecline (ushCUps
<ea7y (ants
%iamond (ushCUps
LaBnmoBers
%i7eC1om'er (ushCUps
1ac, Flyes
T-TAL (US<CU(S 0 0 0 0 0
% T.T/0 PUS1"UPS
T-TAL (ULLCU(S 8UnCAssisted9 0 0 0 0 0
% T.T/0 PU00"UPS
Notes / Supplements:
DVD Time: 0:52:50
Warm-Up 0:2:2l
Stretching: 0:6:30
Chart
Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X Ab Ripper X
Zoom
75
Zoom
l00
T--LS
S<-UL%;3S 0 A3MS
Weights or Bands Week 1 Week 2 Week Week ! Week 11
Wall # Wed $ # Wed $ # Wed $ # Wed $ # Wed $
Chair %('%1'1 %('%+'1 %('1('1 )'2)'2%1 *''2%1
,otes
-eps Weight -eps Weight -eps Weight -eps Weight -eps Weight
Alternatin) Shoulder (ress
In 0 -ut 1icep &urls
TBoCArm Triceps 6ic,'ac,s
%eep SBimmerGs (ress
Full Supination &oncentration &urls
&hair %ips
Upri)ht 3oBs
Static Arm &urls
FlipCDrip TBist Triceps 6ic,'ac,s
Seated TBoCAn)le Shoulder Flyes
&rouchin) &ohen &urls
Lyin)C%oBn Triceps ;?tensions
In 0 -ut Stai)htCArm Shoulder Flyes
&on)don &urls
Side TriC3aises
%-=GT <-L% 5-U3 13;AT<
Notes / Supplements:
%H% Time> 0>/9>#0
+armCUp 0>2>#/
Stretchin)> 0>">2
Chart
A' 3ipper 4 A' 3ipper 4 A' 3ipper 4 A' 3ipper 4 A' 3ipper 4
Zoom 75% Zoom l00%
P90X Weekly Totals (Reps Total Poundage)
+ee, 1 +ee, 2 +ee, +ee, 9 +ee, 11
Standard (ushCUps 0 0 0 0 0 TRUE
+ide Front (ullCUps 0 0 0 0 0 TRUE
Military (ushCUps 0 0 0 0 0 TRUE
3e7erse Drip &hinCUps 0 0 0 0 0 TRUE
+ide Fly (ushCUps 0 0 0 0 0 TRUE
&losed Drip -7erhand (ullCUps 0 0 0 0 0 TRUE
%ecline (ushCUps 0 0 0 0 0 TRUE
<ea7y (ants #N/A #N/A #N/A #N/A #N/A FALSE
%iamond (ushCUps 0 0 0 0 0 TRUE
LaBnmoBers #N/A #N/A #N/A #N/A #N/A FALSE
%i7eC1om'er (ushCUps 0 0 0 0 0 TRUE
1ac, Flyes #N/A #N/A #N/A #N/A #N/A FALSE
+ee, 1 +ee, 2 +ee, +ee, 9 +ee, 11
Alternatin) Shoulder (ress #N/A #N/A #N/A #N/A #N/A FALSE
In 0 -ut 1icep &url 0 0 0 0 0 TRUE
TBoCArm Triceps 6ic,'ac, #N/A #N/A #N/A #N/A #N/A FALSE
%eep SBimmerGs (ress #N/A #N/A #N/A #N/A #N/A FALSE
Full Supination &oncentration &url 0 0 0 0 0 TRUE
&hair %ip #N/A #N/A #N/A #N/A #N/A FALSE
Upri)ht 3oB #N/A #N/A #N/A #N/A #N/A FALSE
Static Arm &url 0 0 0 0 0 TRUE
FlipCDrip TBist Triceps 6ic,'ac, #N/A #N/A #N/A #N/A #N/A FALSE
Seated TBoCAn)le Shoulder Fly #N/A #N/A #N/A #N/A #N/A FALSE
&rouchin) &ohen &url 0 0 0 0 0 TRUE
Lyin)C%oBn Triceps ;?tension #N/A #N/A #N/A #N/A #N/A FALSE
In 0 -ut Stai)htCArm Shoulder Fly #N/A #N/A #N/A #N/A #N/A FALSE
&on)don &url 0 0 0 0 0 TRUE
Side TriC3aise #N/A #N/A #N/A #N/A #N/A FALSE
Chest & Back
Shoulders & Arms
P90X Weekly Totals (Reps Total Poundage)
+ee, 1 +ee, 2 +ee, +ee, / +ee, ! +ee, " +ee, 10 +ee, 10 +ee, 11 +ee, 12
1alanced Lun)es #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
&al* 3aise SIuats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
3e7erse Drip &hinCUps 0 0 0 0 0 0 0 0 0 0
Super S,aters #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
+all SIuats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
+ideCFront (ullCUps 0 0 0 0 0 0 0 0 0 0
Step 1ac, Lun)es #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Alternatin) Side Lun)es #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
&losed Drip -7erhand (ullCUp 0 0 0 0 0 0 0 0 0 0
Sin)leCLe) +all SIuats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
%ead Li*t SIuats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
SBitch Drip (ullCUps 0 0 0 0 0 0 0 0 0 0
ThreeC+ay Lun)es #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Snea,y Lun)es #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
3e7erse Drip &hinCUps 0 0 0 0 0 0 0 0 0 0
&hair Salutations #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Toe 3oB Iso Lun)es #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
+ideCFront (ullCUps 0 0 0 0 0 0 0 0 0 0
Droucho +al, #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
&al*C3aises #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
&loseCDrip -7erhead (ullCUps 0 0 0 0 0 0 0 0 0 0
$0C20 Sel'ers Speed SIuats #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
SBitch Drip (ullCUps 0 0 0 0 0 0 0 0 0 0
Legs & Back
P90X Weekly Totals (Reps Total Poundage)
+ee, / +ee, ! +ee, " +ee, 10 +ee, 12
SloBCMotion CInC1 (ushCUp 0 0 0 0 0 TRUE
In 0 -ut Shoulder Fly 0 0 0 0 0 TRUE
&hair %ip 0 0 0 0 0 TRUE
(lan)e (ushCUp 0 0 0 0 0 TRUE
(i,e (ress 0 0 0 0 0 TRUE
Side TriC3ise 0 0 0 0 0 TRUE
FloorCFly 0 0 0 0 0 TRUE
ScarecroB 0 0 0 0 0 TRUE
-7erhead Triceps ;?tension 0 0 0 0 0 TRUE
TBoCTBitch Speed (ushCUp 0 0 0 0 0 TRUE
5C(ress 0 0 0 0 0 TRUE
Lyin) Triceps ;?tension 0 0 0 0 0 TRUE
SideCToCSide (ushCUp 0 0 0 0 0 TRUE
(our Fly 0 0 0 0 0 TRUE
SideCLeanin) Triceps ;?tension 0 0 0 0 0 TRUE
-neCArm (ushCUp 0 0 0 0 0 TRUE
+ei)hted &ircle 0 0 0 0 0 TRUE
ThroB The 1om' 0 0 0 0 0 TRUE
&lap or (lyo (ushCUp 0 0 0 0 0 TRUE
SloBCMo ThroB 0 0 0 0 0 TRUE
FrontCToC1ac, Triceps ;?tension 0 0 0 0 0 TRUE
-neCArm 1alance (ushCUp 0 0 0 0 0 TRUE
FlyC3oBC(ress 0 0 0 0 0 TRUE
%um''ell &rossC1ody 1loBs 0 0 0 0 0 TRUE
Chest, Shoulders & Triceps
P90X Weekly Totals (Reps Total Poundage)
+ee, / +ee, ! +ee, " +ee, 10 +ee, 12
SloBCMotion CInC1 (ushCUp 0 0 0 0 0 TRUE
In 0 -ut Shoulder Fly 0 0 0 0 0 TRUE
&hair %ip 0 0 0 0 0 TRUE
(lan)e (ushCUp 0 0 0 0 0 TRUE
(i,e (ress 0 0 0 0 0 TRUE
Side TriC3ise 0 0 0 0 0 TRUE
FloorCFly 0 0 0 0 0 TRUE
ScarecroB 0 0 0 0 0 TRUE
-7erhead Triceps ;?tension 0 0 0 0 0 TRUE
TBoCTBitch Speed (ushCUp 0 0 0 0 0 TRUE
5C(ress 0 0 0 0 0 TRUE
Lyin) Triceps ;?tension 0 0 0 0 0 TRUE
SideCToCSide (ushCUp 0 0 0 0 0 TRUE
(our Fly 0 0 0 0 0 TRUE
SideCLeanin) Triceps ;?tension 0 0 0 0 0 TRUE
-neCArm (ushCUp 0 0 0 0 0 TRUE
+ei)hted &ircle 0 0 0 0 0 TRUE
ThroB The 1om' 0 0 0 0 0 TRUE
&lap or (lyo (ushCUp 0 0 0 0 0 TRUE
SloBCMo ThroB 0 0 0 0 0 TRUE
FrontCToC1ac, Triceps ;?tension 0 0 0 0 0 TRUE
-neCArm 1alance (ushCUp 0 0 0 0 0 TRUE
FlyC3oBC(ress 0 0 0 0 0 TRUE
%um''ell &rossC1ody 1loBs 0 0 0 0 0 TRUE
Chest, Shoulders & Triceps (LEAN)
P90X Weekly Totals (Reps Total Poundage)
+ee, / +ee, ! +ee, " +ee, 10 +ee, 12
+ide Front (ullCUps 0 0 0 0 0 TRUE
LaBnmoBers #N/A #N/A #N/A #N/A #N/A FALSE
TBentyC-nes #N/A #N/A #N/A #N/A #N/A FALSE
-neCArm &rossC1ody &urls #N/A #N/A #N/A #N/A #N/A FALSE
SBitch Drip (ullCUps 0 0 0 0 0 TRUE
;l'oBsC-ut LaBnmoBers #N/A #N/A #N/A #N/A #N/A FALSE
Standin) 1icep &urls #N/A #N/A #N/A #N/A #N/A FALSE
-neCArm &oncentration &urls #N/A #N/A #N/A #N/A #N/A FALSE
&orn &o' (ullCUps 0 0 0 0 0 TRUE
3e7erse Drip 1entC-7er 3oBs #N/A #N/A #N/A #N/A #N/A FALSE
-ne Arm &urls #N/A #N/A #N/A #N/A #N/A FALSE
Static Arm &urls #N/A #N/A #N/A #N/A #N/A FALSE
ToBel (ullCUps 0 0 0 0 0 TRUE
&on)don Locomoti7es #N/A #N/A #N/A #N/A #N/A FALSE
&rouchin) &ohen &urls #N/A #N/A #N/A #N/A #N/A FALSE
-neCArm &or,screB &urls #N/A #N/A #N/A #N/A #N/A FALSE
&hinCUps 0 0 0 0 0 TRUE
Seated 1entC-7er 1ac, Flys #N/A #N/A #N/A #N/A #N/A FALSE
&url Up . <ammer %oBns #N/A #N/A #N/A #N/A #N/A FALSE
<ammer &urls #N/A #N/A #N/A #N/A #N/A FALSE
Ma? 3ep (ullCUps 0 0 0 0 0 TRUE
Superman #N/A #N/A #N/A #N/A #N/A FALSE
InC-ut <ammer &urls #N/A #N/A #N/A #N/A #N/A FALSE
StripCSet &urls #N/A #N/A #N/A #N/A #N/A FALSE
Back & Biceps
P90X Weekly Totals (Reps Total Poundage)
1 2 / ! " 9 10 11 12
In 0 -uts C C C C C C C C C C
1icycles C C C C C C C C C C
&runchy Fro)s C C C C C C C C C C
&ross Le).+ide Le) SitCUps C C C C C C C C C C
Fi*er Scissors C C C C C C C C C C
<ip 3oc,Gn 3aises C C C C C C C C C C
(ulse Ups 8<eels to the <ea7en9 C C C C C C C C C C
HCUp.3ollCUp &om'os C C C C C C C C C C
-'liIue HCUps C C C C C C C C C C
Le) &lim's C C C C C C C C C C
Mason TBists C C C C C C C C C C
C C C C C C C C C C
A' 3ipper 4
+ee,ly A' 3ipper 4 A7)s
Johnny or Jane Fitness
(lyometrics
8 Tue 9 8 Tue 9 8 Tue 9 8 Tue 9 8 Tue 9 8 Tue 9 8 Tue 9 8 Tue 9 8 Tue 9 8 Tue 9
0#.0.1 0/.0".1 0/.1#.1 0/.2$.1 0!.0#.1 0!.11.1 0!.2/.1 0".02.1 0".09.1 0".1!.1
Place X if Completed
+ee, 1 +ee, 2 +ee, +ee, / +ee, ! +ee, " +ee, 9 +ee, 10 +ee, 11 +ee, 12
X
Lower Limit THR
pper Limit THR
A!erage Heart Rate
Cardio Time (Appro") # # # # # # # # # #
Time in #one (Min)
Time in #one ($) 0: 0: 0: 0: 0: 0: 0: 0: 0: 0:
=otes> TH%&' L%'( A CAT) Some call it the J1eastJF +ith o7er 0 e?plosi7e Kumpin) mo7es, you BonGt
T-TAL +-36-UT> 0>/$>/ 'e spendin) much time on the )roundF Just 'e sure to Bear some
+A3MCU( 9>0 shoc,Ca'sor'in) *ootBear 0 ha7e a )ood shoc,Ca'sor'in) matF
2 3ounds>
+AT;3 13;A6 >0
2 3ounds>
+AT;3 13;A6 >0
Tools 2 3ounds>
Heart Rate Monitor +AT;3 13;A6 >0
Mat 2 3ounds>
Stool or Chair +AT;3 13;A6 >0
Water & Towel 2 3ounds>
+AT;3 13;A6 >0
1-=US 3-U=%>
+A3MC%-+= />00
*ump +,uats -./0 Run +tance +,uats -./0 Airborne Heismans -./0 +wing 'ic1s 2-//
SIuat 3each Jumps >0, SIuat SBitch (ic,ups >0, %ou'le Air'orne <eismans >0, &ircle 3uns 1>00
Jump 6nee Tuc,s >0, Mary 6atherine Lun)es >0, Leap Fro) SIuats >0, TBist &om'os 1>00
3oc, Star <ops >0, Dap Jumps >0, SIuat Jumps >0, Military March 1>00
3un SIuat 1$0 Jump SBitches >0, Lateral Leap Fro) SIuats >0, Monstor Truc, Tires >0, <ot Foot 1>00
(itch 0 &atch 1>00, Jump Shots 1>00, Foot'all <ero 1>00
Zoom 75%
Zoom l00%
Johnny or Jane Fitness
5o)a 4
8 Thu 9 8 Thu 9 8 Thu 9 8 Mon 9 8 Sat 9 8 Thu 9 8 Thu 9 8 Thu 9 8 Mon 9 8 Sat 9
0/.02.1 0/.09.1 0/.1!.1 0/.20.1 0/.2/.1 0/.0.1 0!.0!.1 0!.1.1 0!.1".1 0!.22.1
Place X if Completed
+ee, 1 +ee, 2 +ee, +ee, / +ee, ! +ee, "
X
8 Thu 9 8 Thu 9 8 Thu 9 8 Thu 9 8 Mon 9 8 Sat 9
0!.2".1 0".0#.1 0".11.1 0".1$.1 0".22.1 0".2".1
Place X if Completed
+ee, 9 +ee, 10 +ee, 11 +ee, 12
X
=otes> 34C+ 4& PR(+(&T M4M(&T5
+-36-UT TIM;> 1>2>00
Tools +A3MCU(, ST3;T&<;S 0>/0>00
Mat Mountan (ose, +ide Le) <amstrin) Stretch, +ide 1ent Torso TBist, Split Le) <amstrin) Stretch,
Yoga Blocs Astan)a Sun Salutations, 3unnerGs (ose, &rescent (ose, +arrior -ne, +arrior TBo, 3e7erse +arrior
Water & Towel Trian)le (ose, TBistin) Trian)le (ose, &hair (ose, TBistin) &hair (ose, %oBnBard %o) Bith Le) 3aise
3i)ht An)le (ose, ;?tended 3i)ht An)le (ose, 3i)ht An)le (ose 0 Dra', 3i)ht An)le (ose, ;?tended 3i)ht An)le (ose
(rayer TBist, +arrior Three, Standin) Splits, <al* Moon, TBistin) <al* Moon, Last Hinyasa
1ALA=&; (-STU3;S
Tree, 3oyal %ancer, Standin) Le) ;?tensions, &rane
+AT;3 13;A6
ST3;T&<;S
Seated Spinal Stretch, &at Stretch, Fro), 1rid)e, (lou)h to Shoulder Stand, Ta'le, &o''ler (ose,
-ne Le))ed <amstrin) Stretch, TBo Le))ed <amstrin) Stretch
&-3;
5o)a 1elly 4, 1oat, <al* 1oat, -pen Scissors, Torso TBist <old, %eep Torso TBist <old, Touch the S,y
Side TBist, Dlute Stretch
5-DA . M;%ITATI-=
<appy 1a'y, &hilds (ose, Sha7asana 8&orpse (ose9, Fetus (ose, Lotus 8Meditation (ose9
+ee, #
8%ay 19
+ee, #
8%ay !9
+ee, $
8%ay 19
+ee, $
8%ay !9
I* you thin, this Bill 'e the day you can rela? 0 ta,e a
'reather, For)et ItL This 5o)a Bor,out Bill challen)e
you li,e ne7er 'e*oreF 5ouGll, sBeat, tBist, stretch, and
hold all ,in,s o* un*amiliar positions, 'ut youGll lea7e
*ellin) ener)iMed, in7i)orated, and may'e e7en a little
enli)htenedF
+ee, 1
8%ay 19
+ee, 1
8%ay !9
Zoom 75% Zoom l00%
Johnny or Jane Fitness
6enpo 4
8 Sat 9 8 Sat 9 8 Sat 9 8 +ed 9 8 Sat 9 8 Sat 9 8 Sat 9 8 +ed 9 8 Sat 9 8 Sat 9 8 Sat 9 8 Sat 9 8 +ed 9
0/.0#.1 0/.11.1 0/.1$.1 0/.22.1 0!.01.1 0!.0$.1 0!.1/.1 0!.19.1 0!.29.1 0".0!.1 0".1.1 0".20.1 0".2#.1
Place X if Completed
+ee, 1 +ee, 2 +ee, +ee, # +ee, / +ee, ! +ee, " +ee, $ +ee, 9 +ee, 10 +ee, 11 +ee, 12 +ee, 1
X
Lower Limit THR
pper Limit THR
A!erage Heart Rate
Cardio Time (Appro") #1 #1 #1 #1 #1 #1 #1 #1 #1 #1 #1 #1 #1
Time in #one (Min)
Time in #one ($) 0: 0: 0: 0: 0: 0: 0: 0: 0: 0: 0: 0: 0:
=otes> D4&6T 7A&8 94R *4%&T+) 5ou Bill 'e throBin) a Bhole 'unch o* ,ic,s, el'oBs, ,nees, and *orearmsF 5ouGll learn a hi)hly e**ecti7e
+-36-UT TIM;> 0>/$>#/ Bay to de*end yoursel*, Bhile at the same time )ettin) one hec, o* a total 'ody, super cardio Bor,outF
+A3MCU( 11>/0
1 3ound>
13;A6 1>1/ 8A&TIH; 13;A6, 3U=CI=C(LA&;, JUM(I=D JA&6S, ;T&F9
1 3ound>
13;A6 1>#/ 8A&TIH; 13;A6, 3U=CI=C(LA&;, JUM(I=D JA&6S, ;T&F9
Tools 1 3ound>
Heart Rate Monitor 13;A6 1>/ 8A&TIH; 13;A6, 3U=CI=C(LA&;, JUM(I=D JA&6S, ;T&F9
Water & Towel 1 3ound>
13;A6 1>/0 8A&TIH; 13;A6, 3U=CI=C(LA&;, JUM(I=D JA&6S, ;T&F9
1 3ound>
&--L %-+= #>0
Twist : Pi!ot ;/"0 Twist : Pi!ot w< ppercut Hoo1 ;/"0 *abs =/"0 *ab<Cross ;/"0 *ab<Cross<Hoo1 ;/"0 *ab<Cross<Hoo1<ppercut ;/"
Step %ra) (unch <i)h 0 LoB !0?, Ja'.&ross SBitch #0?, <oo,.Uppercut SBitchin) #0?, 6nee 6ic,s /0?, 1all 6ic,s !0?, Side 6ic,s !0?
1ac, 6ic,s /0?, Three %irection 6ic,s 1!?, <i)h SBord.LoB <ammer 0?, Step.%ra).&laB.LoB (unch /0?
<i)h 1loc,s 0?, InBard 1locs, 0?, -utBard 1loc,s 0?, %oBnBard 1loc,s 0?, Star 1loc,s 1!?
<i)h 1loc,.LoB (unch /0?, 6nee.1ac, 6ic, 0?, 1ac, 6nuc,le.1all 6ic,.1ac, 6ic, 20?, <oo,.Uppercut.LoB Side 6ic, 20?, ;l'oB Series 0?, Hertical (unches 100?2
Zoom 75%
Zoom l00%
Johnny or Jane Fitness &ore Syner)istics
+ee, # +ee, $ +ee, 1
8 Tue 9 8 Fri 9 8 Tue 9 8 Fri 9 8 Tue 9 8 Fri 9
23ercise
/.21.201 /.2#.201 !.1$.201 !.21.201 ".2.201 ".2!.201
-eps Weight -eps Weight -eps Weight -eps Weight -eps Weight -eps Weight
(&8A8( 94R C4R())
&otes- Tony is not so concerned with nm!ers on this rotine" Main goal is to consistently engage yor core w# good form"
Stac, Foot.Sta))er <ands (ushCUps
1anana 3olls
Leanin) &rescent Lun)es
SIuat 3uns
Sphin? (ushCUps
1oB To 1oat
LoB Lateral S,aters
Lun)e 0 3eaches
(rison &ell (ushCUps
Side <ip 3aises
SIuat 4C(resses
(lan, To &haturan)a 3uns
+al,in) (ushCUps
Superman 1anana
Lun)eC6ic,'ac,C&urlC(resses
ToBel <oppin)
3each <i)h 0 Under (ushCUps
Steam ;n)ines
%reya 3olls
NN 1-=US 3-U=% NN
(lan, To &haturan)a Iso
The <al*'ac,
Ta'le %ip Le) 3aises
More notes-
Tools
Mats
Weights or Bands
Plastic Plate$ Card!oard or Towel
Water and Towel
4 i* completed
T>is is a total bod? wor1out0 w>ic> incorporates cardio0 stretc>ing : resistance to strengt>en ?our core muscles5 7?
streng>ening ?our core0 ?ou6ll be more prepared to ta1e on all t>e ot>er wor1out routines5 9ou6ll also impro!e ?our
fle"iblilt?0 balance0 and coordination5 ALL @%TAL T4 94R T4TAL 74D9 D(@(L4PM(&T5
75% l00%
Tools
&ore Syner)istcs NN L;A= (3-D3AM NN
Mats +ee, 1 +ee, 2 +ee, +ee, # +ee, / +ee, ! +ee, " +ee, $ +ee, 9 +ee, 10 +ee, 11 +ee, 12 +ee, 1
Weights or Bands
8 Mon 9 8 Mon 9 8 Mon 9 8 Tue 9 8 Mon 9 8 Mon 9 8 Mon 9 8 Tue 9 8 Fri 9 8 Fri 9 8 Fri 9 8 Fri 9 8 Tue 9
Plastic Plate$ Card!oard or Towel
0#.29.1 0/.0!.1 0/.1.1 0/.21.1 0/.2".1 0!.0.1 0!.10.1 0!.1$.1 0!.2$.1 0".0/.1 0".12.1 0".19.1 0".2.1
Water and Towel
Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt
&otes- Ton? is not so concerned wit> numbers on t>is routine5 Main goal is to consistentl? engage ?our core w>ile using good form5
1anana 3olls
Leanin) &rescent Lun)es
SIuat 3uns
Sphin? (ushCUps
1oB To 1oat
LoB Lateral S,aters
Lun)e 0 3eaches
(rison &ell (ushCUps
Side <ip 3aises
SIuat 4C(resses
(lan, To &haturan)a 3uns
+al,in) (ushCUps
Superman 1anana
Lun)eC6ic,'ac,C&urlC(resses
ToBel <oppin)
3each <i)h 0 Under (ushCUps
Steam ;n)ines
%reya 3olls
NN 1-=US 3-U=% NN
(lan, To &haturan)a Iso
The <al*'ac,
Ta'le %ip Le) 3aises
X i* completed
Stac, Foot.Sta))er
<ands (ushCUps
75% l00%
=ame> Johnny or Jane Fitness
Se?> Male
+ee, 1 &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, Up 0/.0!.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
Fit Test Page
=ame> Johnny or Jane Fitness
Se?> Male
+ee, 2 &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0/.1.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0/.20.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, / &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0!.0.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, ! &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0!.10.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, " &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0!.1".1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, $ &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0!.2#.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
Fit Test Page to -ecord 4ay ()
=ame> Johnny or Jane Fitness
Se?> Male
+ee, 9 &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0".01.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, 10 &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0".0$.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, 11 &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0".1/.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, 12 &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0".22.1 8 Mon 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
=ame> Johnny or Jane Fitness
Se?> Male
+ee, 1 &hec, Up
A)e> 0
<ei)ht> C inches 0 cm
Startin) Statistics 8%ay 19 +;ID<T L-SS, 1-%5 FAT (3-D3;SS &AL&ULAT-3
+ei)ht C l's C ,)
+aist C inches C cm
<ips C inches C cm
=ec, C inches C cm
1ody Fat : C :
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
1ody Stats at &hec, In 0".2$.1 8 Sun 9 AA B C>ec1 %n Date
+ei)ht l's C ,)
+aist inches C cm
<ips inches C cm
=ec, inches C cm
Det 1ody Fat : From> Auto &alc I* -ther> ;nter =um'er <ere AEE
1ody Fat :
C
:
Fat Mass C l's C ,)
Lean 1ody Mass C l's C ,)
3esults . Feed'ac, From %ay 1 to the &hec,CIn %ate A'o7e
Fat Lost . 8Fat Dained9 C l's 8=e)ati7e 7alue denotes *at )ain9
Lean Mass Dained . 8Lost9 C l's 8=e)ati7e 7alue denotes lean mass loss9
+ei)ht Lost . 8Dained9 C l's 8=e)ati7e 7alue denotes Bei)ht )ain9
1ody Fat &alculators
Progress Journal
1ody Fat &alculators
Fit Test Page to -ecord 4ay !%