This document outlines a 90-day workout routine called Power 90X, broken into 3 phases with various workouts each week including chest & back, shoulders & arms, legs & back, and more. It provides a calendar to track daily progress and links to individual workout sheets that include exercises, reps, and weights. The purpose is to supplement the paper worksheets for the P90X program with an interactive digital calendar and tracking system.
President Woodrow Wilson led the United States during World War 1. Germany used submarines ("u boats") to try to gain control of the seas which angered Americans. The Zimmermann note, where Germany proposed an alliance with Mexico if the U.S. entered the war, further pushed Americans to join the Allies in World War 1.
The document discusses different aspects of human health and anatomy. It mentions that skin is the outer layer that protects the body and contains no blood vessels. The document also notes that hair helps protect from rays and that curly or straight hair can be determined by various factors. The deeper layer of skin below the epidermis is called the dermis.
Admiral George Dewey defeated the Spanish fleet in the Philippines during the Spanish-American War. Theodore Roosevelt led the Rough Riders in the battle of San Juan Hill, which helped the Americans defeat the Spanish. After winning the war, the United States purchased Alaska from Russia for $7.2 million, renaming it Seward's icebox after Secretary of State William H. Seward who arranged the purchase.
Marietta, Ohio was founded in 1785 when settlers signed the Treaty of Fort Hamar with local Native American nations to establish boundaries and trade agreements. Marietta's location on two major rivers made it well-suited for industry and commerce, and by 1860 the region saw the first oil drilling in the Marietta area.
The document discusses a group moving to a new region after a war, mentioning Canada and a person named Tecumseh. The author expresses love for their state, country and city, finding it the best place to be with their faith, family and friends.
George Dewey defeated the Spanish and Theodore Roosevelt formed a group called the Rough Riders who fought in the Battle of San Juan Hill where the Philippines won the fight.
This study guide provides an overview of topics to help with reading comprehension including story structure, author's viewpoint, text organization, identifying details, study skills, word structure, vocabulary, grammar, and writing skills. Key areas covered are main characters, settings, problems, opinions, titles, passages, suffixes, word roots, using words correctly, types of sentences, and identifying sentence fragments. The guide is intended to help the user understand various elements of stories and develop reading and analysis abilities.
President Woodrow Wilson led the United States during World War 1. Germany used submarines ("u boats") to try to gain control of the seas which angered Americans. The Zimmermann note, where Germany proposed an alliance with Mexico if the U.S. entered the war, further pushed Americans to join the Allies in World War 1.
The document discusses different aspects of human health and anatomy. It mentions that skin is the outer layer that protects the body and contains no blood vessels. The document also notes that hair helps protect from rays and that curly or straight hair can be determined by various factors. The deeper layer of skin below the epidermis is called the dermis.
Admiral George Dewey defeated the Spanish fleet in the Philippines during the Spanish-American War. Theodore Roosevelt led the Rough Riders in the battle of San Juan Hill, which helped the Americans defeat the Spanish. After winning the war, the United States purchased Alaska from Russia for $7.2 million, renaming it Seward's icebox after Secretary of State William H. Seward who arranged the purchase.
Marietta, Ohio was founded in 1785 when settlers signed the Treaty of Fort Hamar with local Native American nations to establish boundaries and trade agreements. Marietta's location on two major rivers made it well-suited for industry and commerce, and by 1860 the region saw the first oil drilling in the Marietta area.
The document discusses a group moving to a new region after a war, mentioning Canada and a person named Tecumseh. The author expresses love for their state, country and city, finding it the best place to be with their faith, family and friends.
George Dewey defeated the Spanish and Theodore Roosevelt formed a group called the Rough Riders who fought in the Battle of San Juan Hill where the Philippines won the fight.
This study guide provides an overview of topics to help with reading comprehension including story structure, author's viewpoint, text organization, identifying details, study skills, word structure, vocabulary, grammar, and writing skills. Key areas covered are main characters, settings, problems, opinions, titles, passages, suffixes, word roots, using words correctly, types of sentences, and identifying sentence fragments. The guide is intended to help the user understand various elements of stories and develop reading and analysis abilities.
The United States entered World War 2 after the Japanese attack on Pearl Harbor in 1941. Fighting in Europe ended on V-E Day in 1945 after Allied forces defeated Nazi Germany. Japan surrendered in 1945 following the United States dropping atomic bombs on Hiroshima and Nagasaki, bringing World War 2 to an end in the Pacific.
Japan bombing Pearl Harbor caused the United States to enter World War 2. The fighting stopped first in Europe, which is known as V-E Day. The Japanese surrendered after atomic bombs were dropped on the cities of Hiroshima and Nagasaki.
The document contains 4 history questions. Question 1 asks about the event that brought the US into World War 1, which was the bombing of Pearl Harbor. Question 2 inquires about the first country to stop fighting in World War 1, which was Japan. Question 3 refers to V-E Day, which commemorates Nazi Germany's surrender in Europe. Question 4 discusses that Japan stopped fighting after the US dropped an atomic bomb on Nagasaki.
The document discusses a history class from the 1920s where students tried to stop desperation from jobs. It was important for a president to communicate via radio during this time period.
Jordan Brownster completed a spelling test on May 19th, 2011 consisting of 31 words. Jordan spelled 27 words correctly, earning an 87% on the test. There were 4 words spelled incorrectly. No words were left untried on the test. The report provides the spelling test results, including the words Jordan spelled correctly, incorrectly, and a link to view the full spelling list online.
Woodrow Wilson was the U.S. president during World War 1. Germany used U-boats to gain victories at sea. The sinking of the Lusitania by a German U-boat angered Americans and helped lead the U.S. to enter the war. The fighting ended in 1918 with Germany's defeat. After World War 1, the League of Nations was formed to try to prevent future wars.
The 1920s are known as the Great Depression. A person named Gregory tried to end the Great Depression by creating jobs. The address is notable because it was the first address.
The document discusses key events and people from 1920s-1930s American history. It references the nickname "Roaring Twenties" for the economic boom and cultural change of the 1920s. It also mentions that a President during the Great Depression tried to create jobs to stop the economic downturn. Finally, it states that a particular Presidential action was important because it was broadcast over the radio.
President Woodrow Wilson led the United States during World War 1. Germany used submarines ("u boats") to try to gain control of the seas during the war. The Zimmermann note, where Germany proposed an alliance with Mexico against the U.S., angered many Americans and helped push the U.S. to enter World War 1 on the side of the Allies.
World War 1 was led by President Woodrow Wilson as the President of the United States during that time period. Germany used submarines called U-boats during the war. An important event was the Zimmermann Telegram, which was a secret diplomatic communication from the German Foreign Office sent in 1917. The fighting of World War 1 ended on November 11, 1918 with an armistice, or temporary cessation of hostilities, between the Allied nations and Germany. Veterans Day originated from the end of World War 1 to honor those who served.
President Woodrow Wilson led the United States during World War 1. Germany used submarines ("u boats") to try to gain control of the seas which angered Americans. The Zimmermann note, where Germany proposed an alliance with Mexico if the U.S. entered the war, further pushed Americans to join the Allies in World War 1.
Mr. Clark is considered the best class ever. World War 1's president of the United States was Woodrow Wilson. Germany's leader at the time was Kaiser Wilhelm II and the war ended in 1918 with Germany's defeat.
Mr. Clark is considered the best class ever. World War 1's president of the United States was Woodrow Wilson. Germany's leader at the time was Kaiser Wilhelm II and the war ended in 1918 with Germany's defeat.
Charles Clark provided a spelling report for student Lariyah on May 11, 2011. The report showed that Lariyah spelled 27 out of 30 words correctly on her spelling test, scoring 90%. She got 3 words incorrect and did not attempt to spell any words. The report listed the words on the test and indicated which ones were spelled incorrectly.
George Dewey defeated the Spanish fleet in the Philippines. Theodore Roosevelt led the Rough Riders, a group of American soldiers, in the Battle of San Juan Hill. The Americans won the Battle of San Juan Hill.
Admiral George Dewey defeated the Spanish fleet in the Philippines during the Spanish-American War. Theodore Roosevelt led the Rough Riders group that fought in the battle of San Juan Hill, which contributed to the American victory over Spain in that war. Alaska was known as Russian America before it was purchased by the United States from Russia for $7.2 million, an acquisition later nicknamed "Seward's Icebox" after the Secretary of State William H. Seward who negotiated the purchase.
Theodore Roosevelt led the Rough Riders during the Spanish-American War. The Rough Riders fought in the Spanish-American War under the leadership of Theodore Roosevelt. The United States and Theodore Roosevelt's Rough Riders were victorious in the Spanish-American War.
Theodore Roosevelt led the Rough Riders, American soldiers, against the Spanish fleet during the Spanish-American War. The Rough Riders, under Roosevelt's command, fought and ultimately defeated the Spanish forces, winning the war for the United States. The document appears to be a history PowerPoint presentation with questions and answers about Theodore Roosevelt and the Rough Riders during the Spanish-American War.
Admiral George Dewey defeated the Spanish fleet in the Philippines during the Spanish-American War. Theodore Roosevelt led the Rough Riders, a group of American soldiers, in the battle of San Juan Hill. The Philippines were the territory that was won from Spain after their defeat in the Spanish-American War.
This document shows a weekly schedule for a student with classes in Bible, Math, Language, Spelling, Reading, and History. The schedule lists assignments and lessons for each subject on Monday through Friday, including Bible stories, math problems, language and spelling exercises, reading pages and comprehension questions, and history chapters and tests.
The United States entered World War 2 after the Japanese attack on Pearl Harbor in 1941. Fighting in Europe ended on V-E Day in 1945 after Allied forces defeated Nazi Germany. Japan surrendered in 1945 following the United States dropping atomic bombs on Hiroshima and Nagasaki, bringing World War 2 to an end in the Pacific.
Japan bombing Pearl Harbor caused the United States to enter World War 2. The fighting stopped first in Europe, which is known as V-E Day. The Japanese surrendered after atomic bombs were dropped on the cities of Hiroshima and Nagasaki.
The document contains 4 history questions. Question 1 asks about the event that brought the US into World War 1, which was the bombing of Pearl Harbor. Question 2 inquires about the first country to stop fighting in World War 1, which was Japan. Question 3 refers to V-E Day, which commemorates Nazi Germany's surrender in Europe. Question 4 discusses that Japan stopped fighting after the US dropped an atomic bomb on Nagasaki.
The document discusses a history class from the 1920s where students tried to stop desperation from jobs. It was important for a president to communicate via radio during this time period.
Jordan Brownster completed a spelling test on May 19th, 2011 consisting of 31 words. Jordan spelled 27 words correctly, earning an 87% on the test. There were 4 words spelled incorrectly. No words were left untried on the test. The report provides the spelling test results, including the words Jordan spelled correctly, incorrectly, and a link to view the full spelling list online.
Woodrow Wilson was the U.S. president during World War 1. Germany used U-boats to gain victories at sea. The sinking of the Lusitania by a German U-boat angered Americans and helped lead the U.S. to enter the war. The fighting ended in 1918 with Germany's defeat. After World War 1, the League of Nations was formed to try to prevent future wars.
The 1920s are known as the Great Depression. A person named Gregory tried to end the Great Depression by creating jobs. The address is notable because it was the first address.
The document discusses key events and people from 1920s-1930s American history. It references the nickname "Roaring Twenties" for the economic boom and cultural change of the 1920s. It also mentions that a President during the Great Depression tried to create jobs to stop the economic downturn. Finally, it states that a particular Presidential action was important because it was broadcast over the radio.
President Woodrow Wilson led the United States during World War 1. Germany used submarines ("u boats") to try to gain control of the seas during the war. The Zimmermann note, where Germany proposed an alliance with Mexico against the U.S., angered many Americans and helped push the U.S. to enter World War 1 on the side of the Allies.
World War 1 was led by President Woodrow Wilson as the President of the United States during that time period. Germany used submarines called U-boats during the war. An important event was the Zimmermann Telegram, which was a secret diplomatic communication from the German Foreign Office sent in 1917. The fighting of World War 1 ended on November 11, 1918 with an armistice, or temporary cessation of hostilities, between the Allied nations and Germany. Veterans Day originated from the end of World War 1 to honor those who served.
President Woodrow Wilson led the United States during World War 1. Germany used submarines ("u boats") to try to gain control of the seas which angered Americans. The Zimmermann note, where Germany proposed an alliance with Mexico if the U.S. entered the war, further pushed Americans to join the Allies in World War 1.
Mr. Clark is considered the best class ever. World War 1's president of the United States was Woodrow Wilson. Germany's leader at the time was Kaiser Wilhelm II and the war ended in 1918 with Germany's defeat.
Mr. Clark is considered the best class ever. World War 1's president of the United States was Woodrow Wilson. Germany's leader at the time was Kaiser Wilhelm II and the war ended in 1918 with Germany's defeat.
Charles Clark provided a spelling report for student Lariyah on May 11, 2011. The report showed that Lariyah spelled 27 out of 30 words correctly on her spelling test, scoring 90%. She got 3 words incorrect and did not attempt to spell any words. The report listed the words on the test and indicated which ones were spelled incorrectly.
George Dewey defeated the Spanish fleet in the Philippines. Theodore Roosevelt led the Rough Riders, a group of American soldiers, in the Battle of San Juan Hill. The Americans won the Battle of San Juan Hill.
Admiral George Dewey defeated the Spanish fleet in the Philippines during the Spanish-American War. Theodore Roosevelt led the Rough Riders group that fought in the battle of San Juan Hill, which contributed to the American victory over Spain in that war. Alaska was known as Russian America before it was purchased by the United States from Russia for $7.2 million, an acquisition later nicknamed "Seward's Icebox" after the Secretary of State William H. Seward who negotiated the purchase.
Theodore Roosevelt led the Rough Riders during the Spanish-American War. The Rough Riders fought in the Spanish-American War under the leadership of Theodore Roosevelt. The United States and Theodore Roosevelt's Rough Riders were victorious in the Spanish-American War.
Theodore Roosevelt led the Rough Riders, American soldiers, against the Spanish fleet during the Spanish-American War. The Rough Riders, under Roosevelt's command, fought and ultimately defeated the Spanish forces, winning the war for the United States. The document appears to be a history PowerPoint presentation with questions and answers about Theodore Roosevelt and the Rough Riders during the Spanish-American War.
Admiral George Dewey defeated the Spanish fleet in the Philippines during the Spanish-American War. Theodore Roosevelt led the Rough Riders, a group of American soldiers, in the battle of San Juan Hill. The Philippines were the territory that was won from Spain after their defeat in the Spanish-American War.
This document shows a weekly schedule for a student with classes in Bible, Math, Language, Spelling, Reading, and History. The schedule lists assignments and lessons for each subject on Monday through Friday, including Bible stories, math problems, language and spelling exercises, reading pages and comprehension questions, and history chapters and tests.
1. Power 90X - Classic Routine Workout
Saturday Sunday Monday
Week 1 30-Dec 1 31-Dec 2 1-Jan 3
Main Week 2 6-Jan 8 7-Jan 9 8-Jan 10
Phase I
Week 3 13-Jan 15 14-Jan 16 15-Jan 17
Recovery Week 4 20-Jan 22 21-Jan 23 22-Jan 24
Week 5 27-Jan 29 28-Jan 30 29-Jan 31
Main Week 6 3-Feb 36 4-Feb 37 5-Feb 38
Phase II
Week 7 10-Feb 43 11-Feb 44 12-Feb 45
Recovery Week 8 17-Feb 50 18-Feb 51 19-Feb 52
Week 9 24-Feb 57 25-Feb 58 26-Feb 59
Main Week 10 3-Mar 64 4-Mar 65 5-Mar 66
Phase III Week 11 10-Mar 71 11-Mar 72 12-Mar 73
Recovery Week 12 17-Mar 78 18-Mar 79 19-Mar 80
The Final Stretch Week 13 24-Mar 85 25-Mar 86 26-Mar 87
Day 01: <<< Enter Start Date Here!
Day 30: 28-Jan-1900
Day 60: 27-Feb-1900
Day 90: 29-Mar-1900
Purpose: This sheet was designed to supplement or replace the paper worksheets used during the
designed for use is the Classic Routine. I should be able to get the other 2 done sometim
programmed with the other workout schedule.
Instructions: To begin using this sheet, follow these instructions
1) Start by entering the date that you plan on starting your P90X workout: Next to Day 01: ab
> The rest of the calendar will be automatically filled in for you.
> The sheet will now customize the Day of the Week based on the start date. This way, if
SATURDAY as the Day of the Week.
> The number of the day that you are on also is reflected on the calendar
2) On Day 1 of Week 1 in the calendar, click on the DATE
> Example: I started on 9-May, so I just click on the calendar date to take me to the first w
> You will be taken to the sheet with the "Chest & Back" workout sheet.
3) PUSH PLAY!!! And begin recording your progress.
> If you want to make a note on a particular exercise, just add a comment to the cell. (Se
easy. Just right-click the cell and select "Insert Comment"
4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell th
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess
5) Click the link at the bottom of the "Chest & Back" workout to take you back to the "Full Ro
2. > You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for
6) Go get a Recovery Drink!!! I love that stuff!!! - It's my Health Crack… ;)
7) Repeat the above steps each day until Day 91!!! GOOD LUCK!
> Please send me feedback on this spreadsheet. Good or bad! I will probably make som
to use for everything else.
Fitness Test: You may want to keep track of your fitness test results as well? Just click on the link to ta
calculation for the Nutrition Level.
3. Tuesday Wednesday Thursday Friday
2-Jan 4 3-Jan 5 4-Jan 6 5-Jan 7
9-Jan 11 10-Jan 12 11-Jan 13 12-Jan 14
16-Jan 18 17-Jan 19 18-Jan 20 19-Jan 21
23-Jan 25 24-Jan 26 25-Jan 27 26-Jan 28
30-Jan 32 31-Jan 33 1-Feb 34 2-Feb 35
6-Feb 39 7-Feb 40 8-Feb 41 9-Feb 42
13-Feb 46 14-Feb 47 15-Feb 48 16-Feb 49
20-Feb 53 21-Feb 54 22-Feb 55 23-Feb 56
27-Feb 60 28-Feb 61 1-Mar 62 2-Mar 63
6-Mar 67 7-Mar 68 8-Mar 69 9-Mar 70
13-Mar 74 14-Mar 75 15-Mar 76 16-Mar 77
20-Mar 81 21-Mar 82 22-Mar 83 23-Mar 84
27-Mar 88 28-Mar 89 29-Mar 90 30-Mar 91
Link: Fit Test
paper worksheets used during the P90X program. For right now, the only workout I have
e to get the other 2 done sometime soon? You can still use this, but the calendar is not
P90X workout: Next to Day 01: above
or you.
sed on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show
d on the calendar
endar date to take me to the first workout.
" workout sheet.
st add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's
nt"
he COMPLETED >>>>>>>> cell that coincides with your workout day.
automatically update your progess on the "Full Routine" Sheet
ut to take you back to the "Full Routine" sheet.
4. ave officially X'd your workout for the day!
Health Crack… ;)
D LUCK!
d or bad! I will probably make some changes to it in the future, but WOWY is also good
as well? Just click on the link to take you to that sheet if you want. It also has a
5.
6.
7. Power 90X - Fit Test & Nutrition
Fitness Test
Prior to Day 01 After Day 90
Heart Rate bps bps
Pull-Ups
Vertical Leap IN IN
Push-Ups
Toe Touch IN IN
Wall Squat Min:Sec Min:Sec
Bicep Curls # / Weight # / Weight
Abs: In & Outs
Nutrition Level
Body Fat % Notes
Start
(Prior to Day 1)
Day 28
(Phase I Complete)
Day 56
(Phase 2 Complete)
Day 90
(Phase 3 Complete)
Body Weight RMR Daily Activity Burn Energy Amount
165 1650 330 2580
Your Energy Level Nutrition Level
1800-2399 LEVEL I
2400-2999 LEVEL II
3000+ LEVEL III
Your Nutrition Level = LEVEL II
[Click here to go back to the Main Calendar Page]
8. MEASUREMENTS
Prior to Day 01 After Day 90
Body Fat % >>>>>>> % %
(N) Weight >>>>>>> LBS LBS
Chest >>>>>>> IN IN
Waist >>>>>>> IN IN
Hips >>>>>>> IN IN
Right Thigh >>>>>>> IN IN
Left Thigh >>>>>>> IN IN
Right Arm >>>>>>> IN IN
Left Arm >>>>>>> IN IN
9. (wearing clothes? Y/N)
(measured at midpoint)
(measured at midpoint)
(flexed, measured at peak of bicep)
(flexed, measured at peak of bicep)
10. Power 90X - Chest & Back Workout
Step Exercise Week 1 Week 2 Week 3 Week 9
Reps Weight Reps Weight Reps Weight Reps
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 Lawnmowers
11 Dive-bomber Push-ups
12 Back Flys
Ab Ripper X
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
12. Power 90X - Plyometrics Workout
Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 Week 9
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
16. Power 90X - Yoga X Workout
Week 1 Week 2 Week 3 Week 4 (Mon) Week 4(Sat)
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
25. Power 90X - Kenpo X Workout
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
27. Power 90X - Core Synergistics Workout
Week 4 (Tue) Week 4 (Fri) Week 8 (Tue) Week 8 (Fri)
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
37. Power 90X - Cardio X Workout
Week 1 Week 2 Week 3 Week 9 Week 11
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>
38. Power 90X - X Stretch Workout
Week 1 Week 2 Week 3 Week 4 (Thu) Week 4(Sat) Week 5
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Comments >>>>>>>>>