STEP 1 - FITNESS TEST

Prior to Day 1 After Day 90

Value Unit Weight Value Unit Weight
Wake Up Heart Rate: Wake Up Heart Rate: bps
Resting Heart Rate: Resting Heart Rate: bps
Pull-Ups: Pull-Ups:
Vertical Leap: Vertical Leap: inches
Push-Ups: Push-Ups:
Toe Touch: Toe Touch: inches
Wall Squat: Wall Squat: mins:sec
Bicep Curls: Bicep Curls: reps
In & Outs: In & Outs:

Progress Tracker Day 1 Day 28 Day 56 Day 90

Body Composition: For detailed instructions on how to use this sheet,
Weight: please visit my website by clicking on the link below:
Body Fat %:
Body Measurements: Paulymath.com/go/p90xlogsheet
Chest:
Waist at Bellybutton:
Waist at Smallest Point:
STEP 2 - Click Here to Go to the Calendar Page
Hips:
Right Thigh:
Left Thigh:
Right Forearm:
For Additional P90X® Resources,Recipes and Articles, Please Visit Me athttp://www.Paulymath.com/
Left Forearm:
Right Bicep:
Left Bicep:
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P90X® is a registered trademark of Beachbody

 P90X® - CALENDAR
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5 6 7
Week1
31-Jan 1-Feb 2-Feb 3-Feb 4-Feb 5-Feb 6-Feb
8 9 10 11 12 13 14
Main Week2
7-Feb 8-Feb 9-Feb 10-Feb 11-Feb 12-Feb 13-Feb
Phase I
15 16 17 18 19 20 21
Week3
14-Feb 15-Feb 16-Feb 17-Feb 18-Feb 19-Feb 20-Feb
22 23 24 25 26 27 28
Recovery Week4
21-Feb 22-Feb 23-Feb 24-Feb 25-Feb 26-Feb 27-Feb

29 30 31 32 33 34 35
Week5
28-Feb 1-Mar 2-Mar 3-Mar 4-Mar 5-Mar 6-Mar
36 37 38 39 40 41 42
Main Week6
7-Mar 8-Mar 9-Mar 10-Mar 11-Mar 12-Mar 13-Mar
Phase II
43 44 45 46 47 48 49
Week7
14-Mar 15-Mar 16-Mar 17-Mar 18-Mar 19-Mar 20-Mar
50 51 52 53 54 55 56
Recovery Week8
21-Mar 22-Mar 23-Mar 24-Mar 25-Mar 26-Mar 27-Mar

57 58 59 60 61 62 63
Week9
28-Mar 29-Mar 30-Mar 31-Mar 1-Apr 2-Apr 3-Apr
64 65 66 67 68 69 70
Main Week10
4-Apr 5-Apr 6-Apr 7-Apr 8-Apr 9-Apr 10-Apr
71 72 73 74 75 76 77
Phase III Week11
11-Apr 12-Apr 13-Apr 14-Apr 15-Apr 16-Apr 17-Apr
78 79 80 81 82 83 84
Recovery Week12
18-Apr 19-Apr 20-Apr 21-Apr 22-Apr 23-Apr 24-Apr
85 86 87 88 89 90 91
Final Push Week13
25-Apr 26-Apr 27-Apr 28-Apr 29-Apr 30-Apr 1-May

Day 1 Day 28 Day 56 Day 91

Start Date: 31-Jan-10 28-Feb-10 30-Mar-10 2-May-10

ENTER YOUR
START DATE
ABOVE
 CHEST & BACK
Week 1 Week 2 Week 3 Week 4 Week 5
Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band
Round 1 Type: Type: Type: Type: Type:
Standard Push-Ups
Round 2 Type: Type: Type: Type: Type:
Round 1
Wide Front Pull-Ups
Round 2
Round 1 Type: Type: Type: Type: Type:
Military Push-Ups
Round 2 Type: Type: Type: Type: Type:
Round 1
Reverse Grip Chin-Ups
Round 2
Round 1 Type: Type: Type: Type: Type:
Wide Fly Push-Ups
Round 2 Type: Type: Type: Type: Type:
Round 1
Closed Grip Overhand Pull-Ups
Round 2
Round 1 Type: Type: Type: Type: Type:
Decline Puhs-Ups
Round 2 Type: Type: Type: Type: Type:
Round 1
Heavy Pants
Round 2
Round 1 Type: Type: Type: Type: Type:
Diamond Push-Ups
Round 2 Type: Type: Type: Type: Type:
Round 1
Lawnmowers
Round 2
Round 1 Type: Type: Type: Type: Type:
Dive-Bomber Push Ups
Round 2 Type: Type: Type: Type: Type:
Round 1
Back-Flys
Round 2
Completed

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 SHOULDERS & BACK
Week 1 Week 2 Week 3 Week 9 Week 11
Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band
Round 1
1 Alternating Shoulder Presses
Round 2
Round 1
2 In & Out Bicep Curls
Round 2
Round 1
3 Two-Arm Tricep Kickbacks
Round 2
Round 1
4 Deep Swimmer's Presses
Round 2
Round 1
5 Full Supination Concentration Curls
Round 2
Round 1 Type: Type: Type: Type: Type:
6 Chair Dips
Round 2 Type: Type: Type: Type: Type:
Round 1
7 Upright Rows
Round 2
Round 1
8 Static Arm Curls
Round 2
Round 1
9 Flip-Grip Twist Tricep Kickbacks
Round 2
Round 1
10 Two-Angle Shoulder Flys
Round 2
Round 1
11 Crouching Cohen Curls
Round 2
Round 1
12 Lying-Down Tricep Extensions
Round 2
Round 1
13 In & Out Straight-Arm Shoulder Flys
Round 2
Round 1
14 Congdon Curls
Round 2
Round 1
15 Side Tri-Rises
Round 2
Completed

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 LEGS & BACK
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12
Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band

1 Balanced Lunges
2 Calf Raise Squats
3 Reverse Grip Chin-Ups
4 Super Skaters
5 Wall Squat
6 Wide Front Pull-Ups
7 Step Back Lunges
8 Alternating Side Lunges
9 Close Grip Overhead Pull-Ups
10 Single Leg Wall Squat
11 Dead Lift Squat
12 Switch Grip Pull-Ups
13 Three-Way Lunge
14 Sneaky Lunge
15 Reverse Grip Pull-Ups
16 Chair Salutations
17 Toe Row Iso Lunge
18 Wide Front Pull-Ups
19 Groucho Walk
20 Calf Raises
21 Close Grip Overhead Pull-Ups
22 80-20 Seibers Speed Squat
23 Switch Grip Pull-Ups
Completed

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 CHEST, SHOULDERS & TRICEPS
Week 5 Week 6 Week 7 Week 10 Week 12
Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band

1 Slow Motion 3-in-1 Push-Ups

2 In & Out Shoulder Flys
3 Chair Dips
4 Plange Push-Ups
5 Pike Presses
6 Side Tri-Rises
7 Floor Flys
8 Scarecrows
9 Overhead Tricep Extensions
10 Two-Twich Speed Push-Ups
11 Y-Presses
12 Lying Tricep Extensions
13 Side-to-Side Push-Ups
14 Pour Flys
15 Side-Leaning Tricep Extensions
16 One-Arm Push-Ups
17 Weighted Circles
18 Throw the Bomb
19 Clap or Plyo Push-Ups
20 Slo-Mo Throws
21 Front-To-Back Tricep Extensions
22 One-Arm Balance Push-Ups
23 Fly-Row Presses
24 Dumbbell Cross-Body Blows
Completed

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 BACK & BICEPS
Week 5 Week 6 Week 7 Week 10 Week 12
Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band Reps Weight Band

1 Wide Front Pull-Ups

2 Lawnmowers
3 Twenty-Ones
4 One-Arm Cross-Body Curls
5 Switch Grip Pull-Ups
6 Elbows-Out Lawnmowers
7 Standing Bicep Curls
8 One-Arm Concentration Curls
9 Corn Cob Pull-Ups
10 Reverse Grip Bent-Over Rows
11 Open Arm Curls
12 Static Arm Curls
13 Towel Pull-Ups
14 Congdon Locomotives
15 Crouching Cohen Curls
16 One-Arm Corkscrew Curls
17 Chin-Ups
18 Seated Bent-Over Back Flys
19 Curl-Up / Hammer Downs
20 Hammer Curls
21 Max Rep Pull-Ups
22 Superman
23 In-Out Hammer Curls
24 Strip-Set Curls
Completed

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 AB RIPPER X
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9 Week 10 Week 11 Week 12
Mon Wed Fri Mon Wed Fri Mon Wed Fri Mon Wed Fri Mon Wed Fri Mon Wed Fri Mon Wed Fri Mon Wed Fri Mon Wed Fri Mon Wed Fri

In and Outs Reps

Bicycles Forward Reps
Bicycles Backwards Reps
Crunchy Frog Reps
Cross Leg/Wide Leg Sit-Ups Reps
Fifer Scissors Reps
Hip Rock 'N Raise Reps
Pulse Ups (Heels to Heaven) Reps
V-Up / Roll - Up Combos Reps
Oblique V-Ups (Right) Reps
Oblique V-Ups (Left) Reps
Leg Climbs (Right) Reps
Leg Climbs (Left) Reps
Mason Twists Reps

Total 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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 PLYOMETRICS, YOGA X, CORE SYNERGISTICS, KENPO X, X STRETCH
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13

Plyometrics

Yoga X

Core Synergistics

Kenpo X

X Stretch

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