MAINWORKOUTSCHARTSNUTRITIONSHEETS FOR PRINTCHEST & BACKCHEST & BACKPHASES & LEVELSCHEST & BACKPLYOMETRICSSHOULDERS & ARMSPORTION PLANSHOULDERS & ARMSCARDIO XLEGS & BACKWEEKLY CALORIESLEGS & BACKSHOULDERS & ARMSCORE SYNERGISTICSDAILY CALORIES CHARTCORE SYNERGISTICS (LEAN)YOGA XCORE SYNERGISTICS (LEAN)CORE SYNERGISTICSKENPO XCHEST, SHOULDERS, & TRICEPSCHEST, SHOULDERS, & TRICEPSLEGS & BACKBACK & BICEPSBACK & BICEPSCORE SYNERGISTICSAB RIPPER XCORE SYNERGISTICS (LEAN)CHEST, SHOULDERS, & TRICEPSBACK & BICEPSAB RIPPER XVisit us onlinewww.TeamBeachbody.comwww.P90X.comwww.Beachbody.comCopyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the copyright owner is strictly prohibited.

The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyright Product Partners, LLC. You are granted a non-exclusive license for personal use of the product. You may install the product on as many computers as you wish as long as all the copies are for your own use. If you are a personal trainer and wish to use the product in the conduct of your business, please inquire at btownsend@productpartners.com about volume discounts. You may not resell, redistribute, or bundle this product without express consent of the copyright owner.P90Xcel created by Stephan Bour of Workoutsoft.com.www.TeamBeachbody.comwww.P90X.comwww.Beachbody.com

INSTRUCTIONSWelcome to P90XcelCongratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fitness program P90X.To get started, please see the instructions on setup and usage below.Abbreviations:R1, R2: reps for first exercise, reps for second exerciseW1, W2: same for weightsNC, C: No-Chair or Chair for pull-UpsN, K: Normal or on Knees form for push-UpsRA, LA: right or left armRL, LL: right or left legSetup and usage:Make a copy of the original file for safekeepingOpen the copy you made for your own use and familiarize yourself with the spreadsheetClear the spreadsheet of all sample data (if necessary). Only required if you want to start over. Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear their content Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you wanted to keep, simply close the file without saving or start over from a clean copy of the original The 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" sheets)Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-code your progress in the PERFORMANCE sheetNext, fill out all the required "Data Operations" data in the SETUP sheet1. Data Operations:"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If you've overdone it so much on the first repeat that you can't perform the second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of the difference between the two repeats from the average of the two repeats. The value set in the box determines the portion that is subtracted. The maximum penalty corresponds to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you don't like the idea, ignore that number and set the "Activate penalty" value to 0 to disable the feature."Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or record all your pull-ups in "NC" box."Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work well.2. Calculations and Color codes:For 2 repeat exercises, the number in the white box is the average between the two repeatsThe red box indicates that the second repeat was less than the first. The number in the red box will be subtracted from the average above in the DATA sheet unless penalty was turned off, as explained aboveThe green box indicates that the second repeat was equal or higher than the first. No penalty is appliedSupportFor problems, questions, and suggestions please see the support section at:http://www.workoutsoft.com/Support.htmlContact us at:support@workoutsoft.comCreditsDaniel Pendergrass for suggestions, testing, and direct contributions to new features.Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadsheet. http://maggiewang.com/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 2007.Change LogVersion 2.05:Conversion for Microsoft Excel 2003 and 2007Interface improvements and branding integrationVersion 2.04:Corrected formulas on LEGS & BACK "Calf Raise Squat"Added Notes section on all workout recording sheetsAdded conditional formatting to warn about missing start date Body Fat value on Setup sheetAdded RL and LL to LEGS & BACK "Step Back Lunge" routineAdded sheet protection warning routine to reschedule macroFixed incorrect dates on YOGA sheetFixed bad data point in SHOULDERS & ARMS chartVersion 2.03:Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheetChanged some conditional formatting formulas for compatibility with Office 2003Added gram/ounce converter to Portion Plan sheetAdded missing clear data buttons to Week 3-13 CALs sheetsAdded Week 13 calories tracking sheetCorrected inaccurate P90X end date formula in Setup sheetMinor fixes to Schedule sheet formulasVersion 2.02:New "Select All Unlocked Cells and CLEAR CONTENT" buttonVersion 2.0:Classic and Lean programs now on same sheet. Simply select your program and all the schedules update automaticallyHyperlinked navigation throughout the workbookMAIN navigation sheet with links to all the sheets in the workbookSCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheetsAbility to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule after a missed day.Heart rate calculatorNew sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO XNutrition trackingP90X Fit TestSETUP sheet with P90X estimated completion dateNew dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and helps focus your attention on the workouts you selectBody fat calculators sheet with 3 new methodsVersion 1.5:Added a unit selection option to the SETUP sheet (inch/lb or meter/kg)Added BSA calculation to the SETUP sheetVersion 1.4:New INSTRUCTIONS sheetPREFERENCES sheet changed to SETUP sheetAdded Weight, Body Fat, and BMI goals to SETUP sheetAdded BMI calculator to SETUP sheetHEALTH FACTORS moved to new PERFORMANCE sheetNew MEASUREMENTS sheetVersion 1.3:Cleaned-up redundant conditional format rules throughoutCorrected a few formulas and labels on LEGS & BACK sheetVersion 1.2:Added PREFERENCES sheetChanged formulas throughout to use Preferences settingsCorrected bad data references on DATA sheetFixed formula error on LEGS & BACK, 02 Calf Raise SquatFixed formula errors on CHEST, SHOULDERS, & TRICEPSMajor modifications to Penalty formulaAdded Penalty activation switchMinor cosmetics changesVersion 1.1:Corrected formulas on BACK & BICEPS worksheetVersion 1.0Added CORE SYNERGISTICS worksheet

http://www.workoutsoft.com/Support.htmlsupport@workoutsoft.com

YOUR NOTES

SETUPRecord your stats and goals(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically)Select your P90X ProgramClassicYOUR P90X START DATE:37985.0YOUR P90X PLANNED COMPLETION DATE:38075.0YOUR P90X ACTUAL COMPLETION DATE:38075.0DAYS ELAPSED SINCE START:2620DAYS SKIPPED TO DATE:0Set the Height/Weight unit combination you wish to use:meter/kgSelect your gender:MaleSelect your body fat calculation method:Digital ScaleMY STATS on P90X START DATEAge31.0yrsHeight1.8meterWeight76.0kgBody Fat % (From "CALCULATORS" sheet)25.0%