8 Programs, 1 Spreadsheet.
Posted this in the misc a few min ago, thought this would be a decent place for it too!
Something I have been casually working on for the last couple years.
Heres a lil taste, scroll down for the full file.
[URL=http://imageshack.us/photo/my-images/535/capture2ls.jpg/][IMG]http://img535.imageshack.us/img535/2271/capture2ls.jpg[/IMG][/URL]
I got into this habit of creating excel spreadsheets of workouts/routines I am on so I can print them off and take with me to the gym. Been doing it for a while and I thought I would share what Ive made.
I do this for several reasons:
1. My workouts have structure
2. I can track my progress
3. I know how much weight I should be using, I don't have to remember
4. Personally, it serves as motivation too
Programs I have included in 1 Spreadsheet (multiple tabs)
Layne Nortons PHAT - Currently on it now, love it and I know there is a lot of love on the Misc for it too.
FST-7
Max -OT
Bill Starrs (MadCow) 5x5
Starting Strength
German Volume Training
A Linear periodization Routine - INSANELY high volume, paired with a bulking meal plan of 4k+ cals, it helped me gain 26+lbs in 3 months.
A custom routine I made. Its high volume, there is no crazy science/methodology behind it...but if you wanna give it a try, go for it.
Id like to add, GST (growth stimulus training), 5/3/1, and a handful of other programs. Send me a PM if you have a program you'd like to see on there.
********************Disclaimer*******************
I did not create all of these programs. I cannot take credit for the science/methodology behind the routines. At the bottom of every sheet, you will find a link to where I pulled the routine. EX: Layne Nortons PHAT, I pulled it from simplyshredded...all I did was put it into Excel, throw some color in, organize it, and thats IT!
Please follow the link to the routine so you can learn about what you are doing, read the notes, etc etc....not everything is in the excel sheet. If you want to get the most out of your workouts...go to the sources and read up. All I did was create a simple tool for you to print off and take to the gym with you...thats it.
There are bound to be mistakes/typos in the tables. I apologize in advance for these, just let me know and I will do my best to correct them.
I am sorry if the color schemes aren't to your liking, I kinda played around with em and did what I thought looked ok. The spreadsheet is not locked, so feel free to change the routines to your school colors, favorite colors, or just black and white...Its your world.
*******************************DISCLAIMER********* ******************
I am an idiot when it comes to this stuff, so hopefully these links work.
--------NO VIRUS (srs)--------
[url]http://www.megaupload.com/?d=L5E6IBD9[/url]
[url]http://www.mediafire.com/?prb9a5ff1t4f0bq[/url]
Those are two links for the same file, in case 1 doesn't work. If they are both fail...please let me know / offer advice on how I can upload/share them.
I am not a pro with excel, nor am I a pro weightlifter/trainer....I welcome all constructive criticism, so let me know if there is something you think should be added, taken out, changed, edited...anything!
Hopefully yall like it!
