Weekly Workout Template Excel. Weekly Workout Template Excel: Fill & Download for Free

10 Helpful Spreadsheet Templates To Help Manage Your Finances10 Excel Templates To Track Your Health and FitnessMedical Diaries, Journals, and LogsPersonal Planner Template for Excel This one covers many topics!Weekly appointment calendar in excelCreate An Excel Schedule Template in MinutesExcel Phone Book - Contact Manager - Excel 2010 - Online PC LearningOne from Microsoft:Create a directory of names, addresses, and other information I think you get it. There are hundreds more. Basically, you can use Excel to improve your personal life by using it as a tool to Get Organized! Just the act of utilizing a tracker, journal, or planner is a big step towards developing the mindset necessary to be truly organized. When you are organized, your goals become clearer, your mind becomes uncluttered, your stress goes down, and you can focus on the things that matter most in your life. Chase those ghosts of uncertainty away by bringing your life out into the open and giving it a good, hard look. Yes, there are other apps that can do these things but you asked about Excel. I think using Excel in this manner serves a dual purpose, you get organized and you learn a valuable skill. I have said a few times on this forum that one of the best ways to learn Excel is to get a project or two (or three or more!) that will drive your need to learn and innovate. What better project than your own life?Real-life experiences? I have elevated blood pressure (probably from years of NOT being organized!). I created a spreadsheet to track my blood pressure daily to determine if my diet and medication is effective. It also helps me communicate with my health care professionals.I've used Excel to track paying down debts, this helped keep my stress down because I could see the light at the end of the tunnel from far away and it was exciting to watch as I approached the final payment. I could quickly tell what I needed to do to move that final payment date to where I wanted it, etc.Household budget, this is a given. Same as workout logs, maintenance schedules and journals for my vehicles, and grocery lists, etc.I like Excel, learning it, using it, and solving problems with it is both a big part of my profession and it's a hobby. A hobby no different than fly-fishing, woodworking, sailing, etc. I approach Excel in much the same manner as those hobbies. A sailor/fisherman learns a new knot, a woodworker learns how to use a new tool, a motorcycle rider learns a new cornering technique, so it is with Excel. Every formula or technique you learn just makes you better at it and raises your level of enjoyment of it.

If you’ve been out of the gym for a while, you’re prob champing at the bit to get back at it.You could go all balls to the wall and just jump into the gym or you can have a plan to ramp up volume and intensity. One will leave you a sore, broken mess and the other will make working out more enjoyable as you see consistent progress while managing soreness as best we can.So if you’re in the latter group here’s how I helped my online coaching clients ease back into the gym this past fall.SETTING EXPECTATIONSThe first thing we should cover are realistic expectations. It’s a kick in the nuts if the grandiose vision in your head and reality are miles apart.Depending on how long you’ve been out of the gym and what you’ve been doing in the interim plays a big role in your strength. Let’s assume worst case scenario: you were out of the gym for 6 months and your workout routine consisted of walks to the fridge.Going into the gym and expecting to lift anywhere close to what you were doing before your break would be completely insane. Know and except you won’t be able to lift as well as you were. Likewise, endurance is going to be way down.Which is cool because we can build both back up in time.Now let’s look at what’s going to happen with your body. Mainly soreness, hunger, fatigue and your weight.Soreness – If you haven’t done shit in 6 months even easing into it you’ll experience some soreness. Even if you were doing bodyweight exercises, lifting weights is a completely different animal.Hunger – You’re burning more calories so your hunger is going to shoot up to compensate for the extra calories burned during your workout.Fatigue – You’re throwing a lot of stress at your body by lifting weights and your body is out of practice in dealing with it. So you’ll likely feel more tired in the first couple of weeks.Weight – In the initial few weeks of a workout program weight seems to plateau. Does this mean you’re not gaining muscle or losing fat? No. It’s your body’s response to the added stress. There’s inflammation and water retention which is making it look like you plateaued. You didn’t, your body is trying to figure out WTF is going on and how to adapt.Now that we know what’s going on under the hood, here’s how to ease yourself back into the gym.YOUR HOW TO START WORKING OUT AGAIN PLANGoing to the gym and trying to go 0-100 is like you taking one mixed martial arts class and jumping in the right with Anderson Silva circa 2009.Rather than getting face kicked by the gym, gradually increase weight and volume as the weeks progress.Mentally you’ll be able to hit the ground running but physically you have to allow time for adaptation.With that in mind here’s how I have my online coaching clients getting back into it.Strength – We implemented Reps in Reserve (RIR). Basically you’re going to lift based on how your body feels.The Cliff Note version is instead of going balls out every set, you have a RIR target within a rep range.So for instance, let’s say you could do 200 lbs for 10 reps on the bench. On rep 10 you’re giving it a lot of body english and your ass is coming off the bench trying to maneuver the weight up.^^That would be a 0RIR. If you were to stop at 6-7 reps then that would be your 3-4 RIR.So when it comes to getting back into it, aim for 3-4 RIR for the first couple of weeks, then gradually increase RIR as the weeks progress.Honestly it’s going to feel like you can do a lot more…and you can. But that’s the idea. This way you can ease your body back into lifting by not pushing it too hard resulting in debilitating soreness or injury.Cardio – Cardio usually comes back quickly, like in a couple of weeks quickly. Even still, I would ramp up intensity.Start with hitting 10k steps.Then additional treadmill walking.Then running on the treadmill or outside.Then HIIT if you wanted.I would commit 2-3 weeks for each step just to let your body acclimate.Mobility – Last but certainly not least, focus on mobility. Specifically the back of your body. Upper back, shoulders, hamstrings. Odds are if you’ve been working at home your desk isn’t a model of ergonomic excellence. You’re prob hunched over a desk and everything is getting pulled forward.To prevent bad posture from fudging up your lifts, spend 5-10 mins before your first lift to really warm up those muscles.This is where bands play a YUGE role for my programming.Facepulls, band pull aparts, band leg curls are all great ways to warm up without taxing your muscles.My online coaching clients usually have warm ups that look like this.This would be for an upper body workout.SETTING UP YOUR WORKOUTNow comes the all important question…what should you do for a workout?To answer this, I’ll ask you the same question I ask all my clients at the very beginning…What can you do consistently?I don’t give a fuq what you want to do, I wanna know what you can commit to do constantly.For most, that’s 3 days per week. Once you get into the swing of things then we can talk about increasing to 4 days but starting off 3 days/ weeks seems to be the best place.With 3 days/week I like the Full Body/Upper/Lower (free workout templates here) split the best. This way you can hit muscle groups multiple days which increases muscle protein synthesis which is what you want to do if building muscle is your goal.To couple with the mobility section above, initially I like to focus on back of body. So that means rows, pulls and hip hinge movements (like RDLs) to help strengthen and offset all the sitting we all do too much of.BUILDING THE HABIT…AGAINThe final piece of the puzzle and arguably the hardest is getting back into the routine of working out consistently.For this, I like to use something from Atomic Habits by James Clear called habit stacking.Habit stacking is a way to increase the chances of a habit, in our case hitting the gym consistently. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. This connectedness with current habits enhances the chances of the new habit sticking.As a quick example here’s my morning before I setup my garage gym.Wake up @5Coffee while reading or surfing the internetWalkDay jobAfter I got gym equipment for the garage, I subbed working in for my walk and it looks like this:Wake up @5Coffee while reading or surfing the internetWorking outDay jobI didn’t have to set aside special time, add anything new in or get up earlier. Just a quick switch with things I already have a habit of doing. No bubbles, no troubles.

There are 2 resources that I recommend to every new and potential trainee:Starting Strength by Mark Rippetoe (Amazon.com: Starting Strength eBook: Mark Rippetoe, Jason Kelly: Kindle Store)5/3/1: The Simplest and Most Effective Training System for Raw Strength by Jim Wendler (5/3/1: The Simplest and Most Effective Training System for Raw Strength - Kindle edition by Jim Wendler. Health, Fitness & Dieting Kindle eBooks @ Amazon.com.)These are two of the simplest strength training programs to follow, and it’s my firm belief that you should do them in the order presented. Here’s why:Coach Rip presents that primary barbell movements in a simple and straightforward manner, with easily the best written explanation for how to correctly and safely perform each one. You’ll get a thorough understanding of each of the exercises, as well as a breakdown of how they will benefit you as a trainee and as an athlete. The best part is that the program that Rip presents is easily the simplest system to follow - any average Joe can manage this.Simple breakdown - Workout A: Squat, Bench Press, Deadlift; Workout B: Squat, Overhead Press, Power CleanAlternate Workout A and Workout B, training 3x per weekAdd 10lbs every workout to lower body movements and 5lbs every workout to upper body movements - only add weight if you can complete the prescribed reps in the prior workout, if you can’t add weight, redo the prior workout weights/There are far more details to the book that what I’m presenting, but you get the basic idea of what the program will look like.Follow this program for 6–12 months, you will guaranteed see continued progress throughout the process, and will gain muscle and strength in equal proportions.The reason I suggest following Starting Strength with 5/3/1 is based on the fact that as a novice, frequency is necessary, that’s where Rip excels. For the late novice/intermediate lifter, frequency isn’t necessarily as beneficial. This is where Wendler’s program comes in. You’ll be training 3–4 days per week, with each workout devoted to one of the 4 big lifts. Jim provides multiple templates on how your workouts can be structured, with some higher frequency templates that will allow the trainee to continue safely incorporating higher frequency squatting as was pushed in Starting Strength.The best part about 5/3/1 is that the purpose is to allow for lifelong training - fatigue management is built in, with a sufficient amount of high intensity stimulus with ample volume to continue improving strength while also allowing for hypertrophy.You pretty much can’t go wrong with Jim Wendler’s programming.I recommend following 5/3/1 for at least a couple of years before attempting to branch out on your own, and finding your own way. That said, there’s no reason that you have to ever branch out, and you can continue on with 5/3/1 for as long as you would like.Now, all that said, the very best thing you can do after you’ve acquired these two resources, is to go to the gym, find either a qualified personal trainer, or the biggest guy hitting squats and ask for help. Don’t be shy in the gym - in my experience, the biggest and most intimidating guys there are likely to be the absolute nicest people and most willing to help the new guy out.I hope that helps, best of luck!