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  1. #1
    Always a Marine! Now LPN! Kilim's Avatar
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    Workout Planner Spreadsheet for MS Excel

    I got motivated and made an MS Excel worksheet based off britlifter's 3 day program that I have been following.
    This can be found on his thread called: http://forum.bodybuilding.com/showthread.php?t=107853341

    Maybe some people can find it useful and some may find they can modify it for their own personal use.

    The original spreadsheet can be found here: http://forum.bodybuilding.com/showpo...1&postcount=64

    I made some modifications to it and was thinking that I may modify a few more versions in the future so I decided to make a thread about it.

    The newer version will be attached below.
    You can view a sample of this on my 6/9/08 to 8/31/08 Workout Planner on Google Docs.

    Any other different versions will be attached in future posts.
    I just ask that others that find it useful and modify it to attach their modified copies on this thread for others to use.

    If I have time and others would like me to customize a worksheet for them, just reply on this thread or PM me with specifics and I will see what I can do.
    Hell, maybe someone that read this post may even attach a modification for you based on your request!

    So please reply back with requests/suggestions/corrections.
    Attached Files
    Last edited by Kilim; 06-15-2008 at 03:22 PM.
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
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  2. #2
    Always a Marine! Now LPN! Kilim's Avatar
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    Just made 1 very minor cosmetic change.
    made each 1st day of the Week in Body Fat section into BOLD Font and Cells light green for easy weekly viewing.
    Attached Files
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  3. #3
    Always a Marine! Now LPN! Kilim's Avatar
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    Added my Ab routine I am trying to follow.
    Also made some minor cosmetic changes.

    Have fun with it and change it as you need

    I will probably make a completely different spreadsheet after this 12 weeks is up.
    Attached Files
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  4. #4
    Always a Marine! Now LPN! Kilim's Avatar
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    Added the Calorie chart for those planning to try out an article by Kelly Baggett called: Build Muscle & Lose Fat Simultaneously?
    ONLY use this chart if you are going to follow what is stated in the article!
    The chart does not work right IF you do NOT workout AFTER Lunch and no less than ~6 hours before bed!

    As stated before, modify this spreadsheet for your personal use as needed
    Attached Files
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  5. #5
    Always a Marine! Now LPN! Kilim's Avatar
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    Just added a row showing combined totals for Pre + Post Workout days in the Calories tab.
    Attached Files
    Last edited by Kilim; 07-08-2008 at 04:45 PM.
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  6. #6
    Always a Marine! Now LPN! Kilim's Avatar
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    kethnaab-Rippletoe Program Planner

    Planning to try out the Rippletoe Program in a couple of weeks.
    So I remade my Workout Spreadsheet to work with the new program.

    This is my initial draft on of the Rippletoe Program as written on kethnab's FAQ found here: Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ

    Please tell me any corrections/suggestions/etc.
    Attached Files
    Last edited by Kilim; 07-14-2008 at 06:17 PM.
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  7. #7
    Always a Marine! Now LPN! Kilim's Avatar
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    StrongLifts 5x5 Beginner Strength Training Program Planner

    I ended up deciding to try out StrongLifts 5x5 Beginner Strength Training Program starting next monday.
    So made a worksheet of my own for it.

    This is my initial draft for StrongLifts 5x5 Beginner Strength Training Program which can be found here: http://stronglifts.com/stronglifts-5...ining-program/

    Here is a sample of the Workout Planner via GoogleDocs.
    It is my personal journal I will be using myself when I start the StrongLifts Beginner1 Program.

    http://spreadsheets.google.com/pub?k...qqUZG8yFko0BXQ

    Please tell me any corrections/suggestions/etc.
    Attached Files
    Last edited by Kilim; 07-25-2008 at 07:50 AM.
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  8. #8
    Always a Marine! Now LPN! Kilim's Avatar
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    StrongLifts 5x5 Beginner Strength Training Program Planner w/ Warm-ups

    Originally Posted by Kilim View Post
    I ended up deciding to try out StrongLifts 5x5 Beginner Strength Training Program starting next monday.
    So made a worksheet of my own for it.

    This is my initial draft for StrongLifts 5x5 Beginner Strength Training Program which can be found here: http://stronglifts.com/stronglifts-5...ining-program/

    Here is a sample of the Workout Planner via GoogleDocs.
    It is my personal journal I will be using myself when I start the StrongLifts Beginner1 Program.

    http://spreadsheets.google.com/pub?k...qqUZG8yFko0BXQ

    Please tell me any corrections/suggestions/etc.
    OK, here is an update to the StrongLifts 5x5 Beginner Program Planner.

    Changes to this are:
    • Warm-up sets row added
    • Suggested Calorie intake from StrongLifts.com
    • Dates automaticly inputed via users Starting Date!

    As per usual.
    Please tell me any corrections/suggestions/etc.

    PS:
    I decided to not make 2 different versions.
    I just added the requested features.
    users that do not want to see the warm-up set row can just delete those rows as needed.
    Attached Files
    Last edited by Kilim; 07-26-2008 at 06:58 AM.
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  9. #9
    Registered User my_boots_tonto's Avatar
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    great spreadsheets!

    I've been digging around trying to find good templates, these are awesome!
    Never been a fan of forums.
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  10. #10
    Registered User jusjase's Avatar
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    They are, just what i was looking for
    BASIC TRAINING ADVICE PLUS ROUTINES:
    http://forum.bodybuilding.com/showthread.php?t=107853341. Thanks to Natural2

    EXERCISES NEEDED TO GAIN MASS:
    http://forum.bodybuilding.com/showthread.php?s=&threadid=138288. Thanks to Big Daddy Shane

    WORKOUT LOGS:
    http://forum.bodybuilding.com/showthread.php?t=108563891. Thanks to Kilim

    EXERCISE GUIDES:
    http://www.bodybuilding.com/fun/exercises.htm. Thanks to Bodybuilding.com
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  11. #11
    Always a Marine! Now LPN! Kilim's Avatar
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    This is a custom version of my worksheet "12 Week Workout Program Planner v1f" found here: http://forum.bodybuilding.com/showpo...71&postcount=5
    Customized it as per request by David Zavadil
    Attached Files
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  12. #12
    Registered User diegeneraal's Avatar
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    Originally Posted by Kilim View Post
    OK, here is an update to the StrongLifts 5x5 Beginner Program Planner.
    Hi Kilim, thanks for this Ive just started with Stronglifts
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  13. #13
    Registered User Indefatigable's Avatar
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    Originally Posted by Kilim View Post
    This is my initial draft on of the Rippletoe Program as written on kethnab's FAQ Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ...

    Please tell me any corrections/suggestions/etc.
    Awesome planner this is great. Just started Rippletoe after carefully reading over that FAQ link too. Thanks Kilim.
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  14. #14
    Registered User chris0fer's Avatar
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    Originally Posted by Kilim View Post
    Just added a row showing combined totals for Pre + Post Workout days in the Calories tab.
    Thanks so much for the work, these are great!
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  15. #15
    Registered User dedwards0950's Avatar
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    Originally Posted by chris0fer View Post
    Thanks so much for the work, these are great!

    Ditto! Thank you so much for these spreadsheets. They work great considering the one I downloaded from stronglifts.com keeps crashing
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  16. #16
    Always a Marine! Now LPN! Kilim's Avatar
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    I started Jim Wendler's 5/3/1 program at the beginning of the year.
    Plan was to do it 3x/week so I made my 3x/week spreadsheet.
    I also wanted to do Power Cleans in the program so it is included there as well.

    my531-3 day.xls

    I was going to add a Graph for each lift for the 1RM but I am having difficulties on how to make one
    So if anyone can figure that out please upload a version with it

    If there are any errors, comments, suggestions, etc, just tell me about it and I will see what I can do.

    PS:
    I set it up so Power Cleans are done before Deadlifts on the 5/3/1 weeks.
    But on the Deload week I have it before Squats because Overhead Press are setup before Deadlifts in the Deload week according to the book.
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  17. #17
    Always a Marine! Now LPN! Kilim's Avatar
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    Update: 5/3/1 Worksheet v2.0

    I am now on my 8th Cycle of the 5/3/1 Program!
    Been making some changes to my worksheet so decided to share it for those that may find it useful.
    Did a major overhaul to it due to me switching from 3x/week to 2x/week training schedule.
    Made it more flexible to use and change things around due to the flexibility of the 5/3/1 program itself!

    PS:
    I cannot figure out how to make a "Yes/No" Drop Down Box do the following in the Remove barbell Weight option of my worksheet:
    Yes = Remove Barbell Wt from Setup Page Sell
    No = 0

    If someone that knows how to do it in MS Excel please teach me how or edit the worksheet yourself and please email it to me
    That is the only thing I couldn't figure out how to do in this worksheet.
    Attached Files
    Last edited by Kilim; 09-10-2012 at 08:28 AM.
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  18. #18
    Always a Marine! Now LPN! Kilim's Avatar
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    Updated 5/3/1 worksheet v2.1:

    v2.1: Thanks to Rob “rj347″ for fixing the "Yes/No" drop down box option in Barbell Wt Removed option.
    Attached Files
    "Fear is the Mind Killer!"
    "Pain is weakness leaving the body!"

    My Transformation Blog: http://mannixcastro.com/
    Workout Planner Spreadsheet for MS Excel: http://forum.bodybuilding.com/showthread.php?t=108563891
    White Flood Juicy Grape Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=139863933&p=784479373
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  19. #19
    Mmmhmmmm NaturallyVain's Avatar
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    NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000) NaturallyVain has a reputation beyond repute. Second best rank possible! (+100000)
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