Suerte!!!!!!!!!

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Note added at 22 mins (2005-04-15 02:33:19 GMT)
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Strength Training Tracker Explanation

The Strength Training Weights Tracker you can download here for free is an Excel spreadsheet that works both as a log of your strength training workout, but also an analysis tool to determine where you need to work harder, or even work less.

The Tracker is set up to track a weekly workout period. You can save the spreadsheet under different names to save different weeks and chart your progress over a longer period of time.

When you open the Tracker, you will be automatically on the Sample tab to see how a workout should be filled in. The tabs along the bottom of the Excel window represent the week\'s workout. The first tab is Su for Sunday\'s workout (with the number 1, for the first workout). The tab next to it, SuCh, is Sunday\'s pie chart of major body parts and how much of the total workout was devoted to them. The tabs for the rest of the week\'s workouts and charts follow.

After that, the next tab (Sum) sums up the total body part loads for the week and the following tab (SumCh) charts that across time so you can see improvements graphically. The next tab (ExSum) examines your weekly summary more extensively. And finally, there is a sample workout and chart in the two tabs at the end so you can get a feel of how to fill out the form.

The day\'s workout is to be recorded on the left part of the page while it can be written on the blank right side while in the gym and then later typed in. Most of the major types of machines and exercises are covered, but since it\'s a spreadsheet, it\'s flexible -- you can customize the Tracker to practically any gym and any workout.

The spreadsheet will print on one sheet of paper as long as the margins are correct in your Page Setup (about .3\" for Top, Left and Right margins, 0 for Bottom). You can even customize the program to your own gym and your own routine: add your own exercises by copying and inserting a row in the muscle group that the exercise targets. Just make sure it appears in the sum for the load at the bottom. Or delete a row to remove a workout. You can also just change the name of the machine or exercise you\'re using, as long as the new one is in the same muscle group.

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Each exercise is color coded and sorted by muscle group: red for chest, blue for back, orange for arms, green for shoulders, pink for lower body, and black for abs. Each set you do, you write down (and later type in) the amount of weight in W1 and the number of reps in R1, and so on for additional sets. Once you fill in the weights and reps, the spreadsheet automatically multiplies the weights by the reps for each set and then sums them in the Load column.

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The overall totals for each muscle group are given at the bottom of the page, also color coded. The totals are then also given as a percentage of the overall total load, and compared to the goal percentage, which you enter manually. These totals and percentages are somewhat arbitrary since weight is often estimated, especially with body weight exercises. You\'ll get a feel for where the goal percentages should be set as you use the Tracker more.

To start, adjust the percentages to where you want to be based on a couple of light, preliminary workouts. It may take a few workouts to get a sense of where your goal percentages should be. If your shoulders are weak, raise their goal percentage a little higher than the actual, and leave a note in the notes column to work them harder next time. Alternatively, if you\'re working too hard in one area, you can drop the goal percentage. Using the percentages, as applied to your various muscle groups, will keep your workouts balanced, no matter whether it\'s a heavy or a light workout -- you\'re sure to get complete coverage.

The Tracker also provides you with a full list of machines for variety in your workouts, and also just so you can easily switch to another similar exercise if the machine you want to use is occupied or broken. You can also plan easier or harder workouts based on previous weeks. If you\'ve had a few hard workouts in a row, you can take it easy one day.

www.janatrains.com/default.asp?id=24

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Note added at 23 mins (2005-04-15 02:34:33 GMT)
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Es un programa u opción de seguimiento de lo que se va a prendiendo (para ver lo que hay que reforzar y lo que no, entre otras cosas).
Saludos y espero que tesirva!!!!!!!!!