Sheiko (XLS) - Fichier XLS

Fichier partagé
Sheiko (XLS)

Télécharger Retour aux fichiers du jour
Aperçu texte

Max
Enter your maxes here:                         Made by ChaseT 2008.05.09
Squat 365.0                        
Bench 260.0                        
Deadlift 375.0                        
Volume Calcs
Volume Calculations             
 Reps     Poundage     Intensity/Average %  
MS Prep Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 92.0 150.0 97.0 339.0  22812.5 26390.0 25050.0 74252.5  0.6793478260869571 0.6766666666666671 0.6886597938144331
2.0 86.0 127.0 70.0 283.0  21498.5 22412.0 17625.0 61535.5  0.6848837209302331 0.678740157480315 0.671428571428571
3.0 131.0 200.0 114.0 445.0  32010.5 33982.0 29962.5 95955.0  0.6694656488549621 0.6535000000000001 0.7008771929824561
4.0 88.0 106.0 94.0 288.0  22885.5 19448.0 25275.0 67608.5  0.7125 0.70566037735849 0.7170212765957451
Total 397.0 583.0 375.0 1355.0  99207.0 102232.0 97912.5 299351.5  0.68463476070529 0.674442538593482 0.696266666666667
    338.75         
MS Prep2 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 80.0 204.0 90.0 374.0  20713.75 35425.0 24525.0 80663.75  0.709375 0.6678921568627451 0.726666666666667
2.0 91.0 163.0 83.0 337.0  21936.5 28444.0 22650.0 73030.5  0.66043956043956 0.671165644171779 0.727710843373494
3.0 84.0 191.0 107.0 382.0  21644.5 33371.0 28125.0 83140.5  0.7059523809523811 0.6719895287958121 0.7009345794392521
4.0 85.0 148.0 69.0 302.0  21827.0 26728.0 18487.5 67042.5  0.7035294117647061 0.694594594594595 0.7144927536231881
5.0 95.0 186.0 78.0 359.0  23798.0 31837.0 20137.5 75772.5  0.6863157894736841 0.6583333333333331 0.688461538461538
6.0 85.0 148.0 69.0 302.0  21827.0 26728.0 18487.5 67042.5  0.7035294117647061 0.694594594594595 0.7144927536231881
Total 520.0 1040.0 496.0 2056.0  131746.75 182533.0 132412.5 446692.25  0.6941346153846151 0.675048076923077 0.711895161290323
 346.666666666667   342.666666666667         
MS Prep3 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 80.0 114.0 67.0 261.0  20604.25 20709.0 18150.0 59463.25  0.705625 0.698684210526316 0.722388059701493
2.0 91.0 148.0 46.0 285.0  22046.0 26000.0 12375.0 60421.0  0.663736263736264 0.6756756756756761 0.717391304347826
3.0 73.0 126.0 62.0 261.0  18669.75 22581.0 16725.0 57975.75  0.7006849315068491 0.6892857142857141 0.7193548387096771
4.0 51.0 127.0 51.0 229.0  12884.5 22477.0 14175.0 49536.5  0.692156862745098 0.680708661417323 0.7411764705882351
5.0 83.0 137.0 62.0 282.0  21206.5 24882.0 16950.0 63038.5  0.7000000000000001 0.698540145985401 0.7290322580645161
Total 378.0 652.0 288.0 1318.0  95411.0 116649.0 78375.0 290435.0  0.691534391534392 0.688113496932515 0.7256944444444441
    263.6         
MS Comp Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 82.0 67.0 63.0 212.0  20805.0 12324.0 16650.0 49779.0  0.695121951219512 0.707462686567164 0.704761904761905
2.0 92.0 92.0 69.0 253.0  23542.5 16965.0 18562.5 59070.0  0.701086956521739 0.709239130434783 0.717391304347826
3.0 58.0 87.0 47.0 192.0  14782.5 15912.0 12150.0 42844.5  0.6982758620689661 0.703448275862069 0.68936170212766
4.0 41.0 65.0 19.0 125.0  10110.5 11726.0 4762.5 26599.0  0.675609756097561 0.693846153846154 0.668421052631579
5.0 15.0 30.0 15.0 60.0  3394.5 4862.0 3487.5 11744.0  0.62 0.6233333333333331 0.62
Total 288.0 341.0 213.0 842.0  72635.0 61789.0 55612.5 190036.5  0.6909722222222221 0.696920821114369 0.6962441314553991
#29 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 74.0 108.0 55.0 237.0  17793.75 18291.0 14737.5 50822.25  0.6587837837837841 0.651388888888889 0.714545454545454
2.0 101.0 106.0 52.0 259.0  23615.5 17823.0 13912.5 55351.0  0.640594059405941 0.646698113207547 0.713461538461538
3.0 77.0 100.0 48.0 225.0  20129.75 18590.0 12225.0 50944.75  0.716233766233766 0.715 0.679166666666667
4.0 90.0 140.0 30.0 260.0  21170.0 24570.0 8325.0 54065.0  0.644444444444444 0.675 0.74
Total 342.0 454.0 185.0 981.0  82709.0 79274.0 49200.0 211183.0  0.662573099415205 0.6715859030837 0.709189189189189
#30 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 119.0 180.0 63.0 362.0  29528.5 30888.0 17250.0 77666.5  0.679831932773109 0.66 0.73015873015873
2.0 89.0 133.0 59.0 281.0  21498.5 23101.0 15225.0 59824.5  0.661797752808989 0.668045112781955 0.688135593220339
3.0 106.0 220.0 60.0 386.0  26243.5 38103.0 16968.75 81315.25  0.6783018867924531 0.6661363636363641 0.7541666666666671
4.0 83.0 119.0 26.0 228.0  21206.5 21346.0 6937.5 49490.0  0.7000000000000001 0.6899159663865551 0.711538461538462
Total 397.0 652.0 208.0 1257.0  98477.0 113438.0 56381.25 268296.25  0.679596977329975 0.669171779141104 0.7228365384615381
#31 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 134.0 182.0 51.0 367.0  32448.5 30888.0 13425.0 76761.5  0.6634328358208961 0.6527472527472531 0.7019607843137261
2.0 88.0 98.0 44.0 230.0  21316.0 17251.0 11156.25 49723.25  0.663636363636364 0.677040816326531 0.6761363636363641
3.0 81.0 227.0 42.0 350.0  20513.0 38857.0 11400.0 70770.0  0.6938271604938271 0.658370044052863 0.723809523809524
4.0 86.0 85.0 18.0 189.0  21462.0 15574.0 4687.5 41723.5  0.6837209302325581 0.7047058823529411 0.6944444444444441
Total 389.0 592.0 155.0 1136.0  95739.5 102570.0 40668.75 238978.25  0.674293059125964 0.6663851351351351 0.6996774193548391
#32 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 59.0 60.0 13.0 132.0  14490.5 10829.0 3450.0 28769.5  0.6728813559322031 0.694166666666667 0.7076923076923081
2.0 77.0 102.0 41.0 220.0  19691.75 18720.0 10537.5 48949.25  0.7006493506493511 0.7058823529411761 0.6853658536585371
3.0 41.0 63.0 25.0 129.0  10183.5 11401.0 6300.0 27884.5  0.680487804878049 0.696031746031746 0.672
4.0 15.0 32.0 15.0 62.0  3394.5 5252.0 3562.5 12209.0  0.62 0.6312500000000001 0.6333333333333331
Total 192.0 257.0 94.0 543.0  47760.25 46202.0 23850.0 117812.25  0.681510416666667 0.6914396887159531 0.676595744680851
#37 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 74.0 142.0 70.0 286.0  17793.75 22867.0 17550.0 58210.75  0.6587837837837841 0.619366197183099 0.668571428571429
2.0 93.0 113.0 57.0 263.0  23287.0 19266.0 14193.75 56746.75  0.6860215053763441 0.6557522123893811 0.6640350877192981
3.0 109.0 162.0 63.0 334.0  27010.0 27378.0 16800.0 71188.0  0.678899082568807 0.65 0.711111111111111
4.0 83.0 118.0 26.0 227.0  21170.0 21086.0 6937.5 49193.5  0.698795180722892 0.68728813559322 0.711538461538462
Total 359.0 535.0 216.0 1110.0  89260.75 90597.0 55481.25 235339.0  0.6811977715877441 0.6513084112149531 0.684953703703704
#39 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 70.0 82.0 46.0 198.0  16917.75 13949.0 12225.0 43091.75  0.662142857142857 0.6542682926829271 0.7086956521739131
2.0 102.0 111.0 52.0 265.0  23250.5 18889.0 13312.5 55452.0  0.6245098039215691 0.654504504504505 0.682692307692308
3.0 58.0 100.0 40.0 198.0  15275.25 18590.0 10200.0 44065.25  0.721551724137931 0.715 0.68
4.0 90.0 140.0 30.0 260.0  21170.0 24570.0 8325.0 54065.0  0.644444444444444 0.675 0.74
Total 320.0 433.0 168.0 921.0  76613.5 75998.0 44062.5 196674.0  0.6559375 0.675057736720554 0.6994047619047621
#40 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 80.0 188.0 59.0 327.0  20494.75 32370.0 16725.0 69589.75  0.7018749999999999 0.6622340425531911 0.75593220338983
2.0 93.0 125.0 41.0 259.0  23250.5 22152.0 10087.5 55490.0  0.68494623655914 0.6816 0.65609756097561
3.0 78.0 158.0 55.0 291.0  20038.5 27560.0 15543.75 63142.25  0.703846153846154 0.670886075949367 0.7536363636363641
4.0 136.0 145.0 62.0 343.0  33908.5 25298.0 16331.25 75537.75  0.6830882352941181 0.6710344827586211 0.70241935483871
Total 387.0 616.0 217.0 1220.0  97692.25 107380.0 58687.5 263759.75  0.6916020671834631 0.6704545454545451 0.721198156682028
#29
 Sheiko          
 Monthly training plan #29          
week 1           
1 day (Monday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 2.0 156.0   8.0 1248.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.75 3.0 5.0 195.0   15.0 2925.0  
2.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 5.0 2.0 219.0 10.0 2190.0    
  0.7 5.0 5.0 255.5 25.0 6387.5    
3.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 4.0 4.0 182.0   16.0 2912.0  
4.0 Dumbbell fly  10.0 5.0       
5.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 3.0 1.0 187.5     3.0 562.5
  0.6000000000000001 3.0 2.0 225.0     6.0 1350.0
  0.7 3.0 2.0 262.5     6.0 1575.0
  0.75 3.0 4.0 281.25     12.0 3375.0
2.0 Incline Bench press  6.0 4.0       
3.0 Dip  5.0 5.0       
4.0 Deadlift from boxes 0.55 4.0 1.0 206.25     4.0 825.0
  0.65 4.0 1.0 243.75     4.0 975.0
  0.75 4.0 2.0 281.25     8.0 2250.0
  0.85 3.0 4.0 318.75     12.0 3825.0
5.0 Lunge  5.0 5.0       
6.0 Abs  10.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 4.0 1.0 182.0   4.0 728.0  
  0.75 3.0 2.0 195.0   6.0 1170.0  
  0.8 2.0 2.0 208.0   4.0 832.0  
  0.75 3.0 2.0 195.0   6.0 1170.0  
  0.7 4.0 1.0 182.0   4.0 728.0  
  0.6000000000000001 6.0 1.0 156.0   6.0 936.0  
  0.5 8.0 1.0 130.0   8.0 1040.0  
2.0 Dumbbell fly  10.0 5.0       
3.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 2.0 219.0 8.0 1752.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.75 3.0 5.0 273.75 15.0 4106.25    
4.0 Good morning (sitting)  5.0 5.0       
      74.0 17793.75 108.0 18291.0 55.0 14737.5
week 2           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 2.0 5.0 292.0 10.0 2920.0    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 5.0 208.0   15.0 3120.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Push up  10.0 5.0       
5.0 Front squat 0.45 3.0 2.0 164.25 6.0 985.5    
  0.55 3.0 2.0 200.75 6.0 1204.5    
  0.6000000000000001 2.0 4.0 219.0 8.0 1752.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 3.0 1.0 187.5     3.0 562.5
  0.6000000000000001 3.0 1.0 225.0     3.0 675.0
  0.7 3.0 2.0 262.5     6.0 1575.0
  0.75 2.0 4.0 281.25     8.0 2250.0
2.0 Bench press 0.5 6.0 1.0 130.0   6.0 780.0  
  0.6000000000000001 6.0 2.0 156.0   12.0 1872.0  
  0.65 6.0 4.0 169.0   24.0 4056.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Deadlift from boxes 0.55 4.0 1.0 206.25     4.0 825.0
  0.65 4.0 1.0 243.75     4.0 975.0
  0.75 4.0 2.0 281.25     8.0 2250.0
  0.8 4.0 4.0 300.0     16.0 4800.0
5.0 Lunge  5.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 2.0 5.0 292.0 10.0 2920.0    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 2.0 2.0 208.0   4.0 832.0  
  0.75 3.0 1.0 195.0   3.0 585.0  
  0.65 5.0 1.0 169.0   5.0 845.0  
  0.55 7.0 1.0 143.0   7.0 1001.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 5.0 2.0 219.0 10.0 2190.0    
  0.7 4.0 4.0 255.5 16.0 4088.0    
5.0 Good morning (standing)  5.0 5.0       
      101.0 23615.5 106.0 17823.0 52.0 13912.5
week 3           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.55 5.0 1.0 200.75 5.0 1003.75    
  0.65 4.0 1.0 237.25 4.0 949.0    
  0.75 3.0 2.0 273.75 6.0 1642.5    
  0.85 2.0 4.0 310.25 8.0 2482.0    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 6.0 208.0   18.0 3744.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Push up  10.0 5.0       
5.0 Squat 0.5 3.0 1.0 182.5 3.0 547.5    
  0.6000000000000001 3.0 1.0 219.0 3.0 657.0    
  0.7 3.0 1.0 255.5 3.0 766.5    
  0.8 3.0 4.0 292.0 12.0 3504.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deficit deadlift 0.5 3.0 2.0 187.5     6.0 1125.0
  0.6000000000000001 3.0 2.0 225.0     6.0 1350.0
  0.65 3.0 4.0 243.75     12.0 2925.0
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 2.0 3.0 208.0   6.0 1248.0  
  0.85 2.0 2.0 221.0   4.0 884.0  
  0.8 3.0 2.0 208.0   6.0 1248.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Deadlift from boxes 0.6000000000000001 4.0 1.0 225.0     4.0 900.0
  0.7 4.0 2.0 262.5     8.0 2100.0
  0.8 3.0 2.0 300.0     6.0 1800.0
  0.9 2.0 3.0 337.5     6.0 2025.0
5.0 Lunge  5.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 6.0 292.0 18.0 5256.0    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 7.0 208.0   21.0 4368.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Press  4.0 5.0       
5.0 Good morning (standing)  5.0 5.0       
      77.0 20129.75 100.0 18590.0 48.0 12225.0
week 4           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 5.0 292.0 15.0 4380.0    
2.0 Bench press 0.55 5.0 1.0 143.0   5.0 715.0  
  0.65 5.0 1.0 169.0   5.0 845.0  
  0.75 4.0 5.0 195.0   20.0 3900.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Dip  8.0 5.0       
5.0 Front squat 0.4 5.0 2.0 146.0 10.0 1460.0    
  0.5 4.0 2.0 182.5 8.0 1460.0    
  0.6000000000000001 3.0 3.0 219.0 9.0 1971.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 2.0 208.0   6.0 1248.0  
  0.85 2.0 3.0 221.0   6.0 1326.0  
2.0 Deadlift 0.5 3.0 1.0 187.5     3.0 562.5
  0.6000000000000001 3.0 1.0 225.0     3.0 675.0
  0.7 3.0 2.0 262.5     6.0 1575.0
  0.8 3.0 2.0 300.0     6.0 1800.0
  0.85 2.0 3.0 318.75     6.0 1912.5
  0.8 2.0 3.0 300.0     6.0 1800.0
3.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 5.0 4.0 182.0   20.0 3640.0  
4.0 Dumbbell fly  10.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 6.0 292.0 18.0 5256.0    
2.0 Bench press 0.5 6.0 1.0 130.0   6.0 780.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 4.0 2.0 182.0   8.0 1456.0  
  0.8 3.0 2.0 208.0   6.0 1248.0  
  0.85 2.0 2.0 221.0   4.0 884.0  
  0.8 3.0 2.0 208.0   6.0 1248.0  
  0.7 4.0 1.0 182.0   4.0 728.0  
  0.6000000000000001 6.0 1.0 156.0   6.0 936.0  
  0.5 8.0 1.0 130.0   8.0 1040.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Dip  8.0 5.0       
5.0 Good morning (sitting)  5.0 5.0       
6.0 Abs  10.0 3.0       
      90.0 21170.0 140.0 24570.0 30.0 8325.0
      342.0 82709.0 454.0 79274.0 185.0 49200.0
#30
 Sheiko          
 Monthly training plan #30          
week 1           
1 day (Monday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 2.0 156.0   8.0 1248.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 5.0 208.0   15.0 3120.0  
2.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 5.0 292.0 15.0 4380.0    
3.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 5.0 5.0 182.0   25.0 4550.0  
4.0 Dumbbell fly  10.0 5.0       
5.0 Squat 0.55 5.0 1.0 200.75 5.0 1003.75    
  0.65 4.0 1.0 237.25 4.0 949.0    
  0.75 3.0 5.0 273.75 15.0 4106.25    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 4.0 1.0 187.5     4.0 750.0
  0.6000000000000001 4.0 2.0 225.0     8.0 1800.0
  0.7 3.0 2.0 262.5     6.0 1575.0
  0.8 3.0 5.0 300.0     15.0 4500.0
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 4.0 2.0 182.0   8.0 1456.0  
  0.75 3.0 2.0 195.0   6.0 1170.0  
  0.8 2.0 2.0 208.0   4.0 832.0  
  0.85 1.0 2.0 221.0   2.0 442.0  
  0.8 2.0 2.0 208.0   4.0 832.0  
  0.75 3.0 2.0 195.0   6.0 1170.0  
  0.7 4.0 1.0 182.0   4.0 728.0  
  0.65 6.0 1.0 169.0   6.0 1014.0  
  0.6000000000000001 8.0 1.0 156.0   8.0 1248.0  
  0.55 10.0 1.0 143.0   10.0 1430.0  
  0.5 12.0 1.0 130.0   12.0 1560.0  
3.0 Dumbbell fly  4.0 6.0       
4.0 Deadlift from boxes 0.6000000000000001 5.0 1.0 225.0     5.0 1125.0
  0.7 4.0 2.0 262.5     8.0 2100.0
  0.8 3.0 3.0 300.0     9.0 2700.0
  0.9 2.0 4.0 337.5     8.0 2700.0
5.0 Lunge  5.0 5.0       
6.0 Abs  10.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 2.0 219.0 8.0 1752.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 5.0 292.0 15.0 4380.0    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 2.0 156.0   8.0 1248.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 2.0 6.0 208.0   12.0 2496.0  
3.0 Dip  6.0 5.0       
4.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 5.0 2.0 219.0 10.0 2190.0    
  0.7 4.0 4.0 255.5 16.0 4088.0    
5.0 French press  10.0 5.0       
6.0 Good morning (sitting)  5.0 5.0       
      119.0 29528.5 180.0 30888.0 63.0 17250.0
week 2           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 2.0 219.0 8.0 1752.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 2.0 2.0 292.0 4.0 1168.0    
  0.9 1.0 3.0 328.5 3.0 985.5    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 2.0 6.0 208.0   12.0 2496.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Push up  10.0 5.0       
5.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 2.0 4.0 292.0 8.0 2336.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 4.0 1.0 187.5     4.0 750.0
  0.6000000000000001 4.0 2.0 225.0     8.0 1800.0
  0.7 3.0 2.0 262.5     6.0 1575.0
  0.75 3.0 4.0 281.25     12.0 3375.0
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 4.0 2.0 182.0   8.0 1456.0  
  0.75 3.0 2.0 195.0   6.0 1170.0  
  0.8 2.0 2.0 208.0   4.0 832.0  
  0.75 3.0 2.0 195.0   6.0 1170.0  
  0.7 5.0 2.0 182.0   10.0 1820.0  
  0.6000000000000001 7.0 1.0 156.0   7.0 1092.0  
  0.5 9.0 1.0 130.0   9.0 1170.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Deadlift 0.5 4.0 1.0 187.5     4.0 750.0
  0.6000000000000001 4.0 1.0 225.0     4.0 900.0
  0.7 3.0 2.0 262.5     6.0 1575.0
  0.8 3.0 5.0 300.0     15.0 4500.0
5.0 Lunge  5.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 2.0 156.0   8.0 1248.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 2.0 5.0 208.0   10.0 2080.0  
2.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 5.0 2.0 219.0 10.0 2190.0    
  0.7 5.0 5.0 255.5 25.0 6387.5    
3.0 Bench press 0.55 4.0 1.0 143.0   4.0 572.0  
  0.65 3.0 1.0 169.0   3.0 507.0  
  0.75 2.0 5.0 195.0   10.0 1950.0  
4.0 Dip  8.0 5.0       
5.0 Leg Press  6.0 5.0       
6.0 Good morning (sitting)  6.0 5.0       
      89.0 21498.5 133.0 23101.0 59.0 15225.0
week 3           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 2.0 219.0 8.0 1752.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 5.0 292.0 15.0 4380.0    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 5.0 208.0   15.0 3120.0  
3.0 Squat 0.5 6.0 1.0 182.5 6.0 1095.0    
  0.6000000000000001 6.0 1.0 219.0 6.0 1314.0    
  0.65 6.0 4.0 237.25 24.0 5694.0    
4.0 Bench press 0.55 5.0 1.0 143.0   5.0 715.0  
  0.65 5.0 2.0 169.0   10.0 1690.0  
  0.75 4.0 4.0 195.0   16.0 3120.0  
5.0 Dumbbell fly  10.0 5.0       
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 4.0 1.0 187.5     4.0 750.0
  0.6000000000000001 4.0 1.0 225.0     4.0 900.0
  0.7 3.0 2.0 262.5     6.0 1575.0
  0.8 3.0 3.0 300.0     9.0 2700.0
  0.85 2.0 3.0 318.75     6.0 1912.5
2.0 Bench press 0.5 6.0 1.0 130.0   6.0 780.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 4.0 2.0 182.0   8.0 1456.0  
  0.75 3.0 2.0 195.0   6.0 1170.0  
  0.8 2.0 2.0 208.0   4.0 832.0  
  0.85 1.0 2.0 221.0   2.0 442.0  
  0.8 2.0 2.0 208.0   4.0 832.0  
  0.75 3.0 2.0 195.0   6.0 1170.0  
  0.7 5.0 1.0 182.0   5.0 910.0  
  0.65 7.0 1.0 169.0   7.0 1183.0  
  0.6000000000000001 9.0 1.0 156.0   9.0 1404.0  
  0.55 11.0 1.0 143.0   11.0 1573.0  
  0.5 13.0 1.0 130.0   13.0 1690.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Deadlift from boxes 0.65 5.0 1.0 243.75     5.0 1218.75
  0.75 5.0 2.0 281.25     10.0 2812.5
  0.85 4.0 4.0 318.75     16.0 5100.0
5.0 Lunge  5.0 5.0       
6.0 Abs  10.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 6.0 208.0   18.0 3744.0  
2.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 2.0 292.0 6.0 1752.0    
  0.85 2.0 3.0 310.25 6.0 1861.5    
  0.8 3.0 3.0 292.0 9.0 2628.0    
3.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 5.0 2.0 156.0   10.0 1560.0  
  0.7 5.0 5.0 182.0   25.0 4550.0  
4.0 Dumbbell fly  10.0 5.0       
5.0 Good morning (sitting)  5.0 5.0       
      106.0 26243.5 220.0 38103.0 60.0 16968.75
week 4           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 2.0 292.0 6.0 1752.0    
  0.85 2.0 2.0 310.25 4.0 1241.0    
  0.9 1.0 2.0 328.5 2.0 657.0    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 2.0 208.0   6.0 1248.0  
  0.85 2.0 2.0 221.0   4.0 884.0  
  0.8 3.0 2.0 208.0   6.0 1248.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Dip  8.0 5.0       
5.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 2.0 4.0 292.0 8.0 2336.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 4.0 1.0 156.0   4.0 624.0  
  0.7 3.0 2.0 182.0   6.0 1092.0  
  0.8 3.0 2.0 208.0   6.0 1248.0  
  0.85 2.0 3.0 221.0   6.0 1326.0  
2.0 Deadlift 0.5 4.0 1.0 187.5     4.0 750.0
  0.6000000000000001 4.0 1.0 225.0     4.0 900.0
  0.7 3.0 2.0 262.5     6.0 1575.0
  0.8 3.0 2.0 300.0     6.0 1800.0
  0.85 2.0 3.0 318.75     6.0 1912.5
3.0 Bench press 0.55 5.0 1.0 143.0   5.0 715.0  
  0.65 5.0 1.0 169.0   5.0 845.0  
  0.75 4.0 4.0 195.0   16.0 3120.0  
4.0 Dumbbell fly  10.0 5.0       
5.0 Lunge  5.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 182.5 5.0 912.5    
  0.6000000000000001 4.0 1.0 219.0 4.0 876.0    
  0.7 3.0 2.0 255.5 6.0 1533.0    
  0.8 3.0 6.0 292.0 18.0 5256.0    
2.0 Bench press 0.5 5.0 1.0 130.0   5.0 650.0  
  0.6000000000000001 5.0 1.0 156.0   5.0 780.0  
  0.7 5.0 5.0 182.0   25.0 4550.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Dip  8.0 5.0       
5.0 Good morning (sitting)  5.0 5.0       
6.0 Abs  10.0 3.0       
      83.0 21206.5 119.0 21346.0 26.0 6937.5
      397.0 98477.0 652.0 113438.0 208.0 56381.25
#31
Sheiko (XLS) - Fichier XLS

Sheiko (XLS)

Aperçu texte

Sur le même sujet

Partager le fichier

Lien court

Code HTML

Code BB

Lien permanent
