Category Archives: Downloads

Miscellaneous things I’ve made that are available for download…

Free P90X Spreadsheet Log

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A few months ago reader Scott Rhamy sent me a link to a P90X workout log spreadsheet he had enhanced and ported over to Google Docs from the original Excel sheet created by Damon which is no longer online.

I haven’t had the chance to look it over very well until now, but since I just loaded up the P90X Chest and Back workout tonight for some variety, I decided to revisit the spreadsheet.

P90X Spreadsheet

After filling in some of my information and digging around a bit, I have to admit that this is one handy spreadsheet. It will track your reps and weights on resistance days and workout completion/heart rate on cardio and flexibility days. There is also a sheet to log your starting and ending fit test scores as well as fields to link to your progress photos on the Picasa online photo gallery. A body fat calculator based on caliper measurements and a circumference measurement table are also included.

For those of you following the P90X nutrition plan, there is also a Diet worksheet that allows you to log the number of portions you eat each day in the permitted food groups. The logs are divided into three phases with the recommended portion numbers adjusted for each phase. Your calorie level is also calculated for you based on your starting weight.

There are no pretty graphs for the more visually-oriented of you, but as a whole, this is a great spreadsheet for logging your P90X workouts, and best of all–it’s free!

To use the spreadsheet, you will need to click on the File button on the upper left and either click “Copy Spreadsheet” to save it under a new name in your own Google Docs account, or “Export” > “.XLS” to save it to your own computer in Excel format.

Check it out!

Scott Rhamy’s Google Docs P90X Spreadsheet

New Rules of Lifting for Women Diet Calculator and Workout Logs

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Because some of you asked for it (and I was making this for myself anyway after noticing what a major pain in the butt it was last week to hand transcribe all of the Stage 2 workouts from The New Rules of Lifting for Women book to the blank photocopied workout log sheet), I present to you my brand new New Rules of Lifting for Women Diet Calculator and Workout Log spreadsheet for Microsoft Excel, Google Docs, and/or OpenOffice!

This spreadsheet includes a nutrition calculator based on the NROLFW nutrition plan by Cassandra Forsythe. Enter your age, weight, and height, and it will calculate your body mass index, resting metabolic rate, NROLFW activity multipliers, and the NROLFW suggested calories and macronutrient targets for both maintenance and fat loss at a deficit of 300 calories per day.

Also included are printable workout log sheets for all seven stages of workouts in NROLFW with exercises, page number references, sets, reps, and rest intervals already pre-populated for your convenience. I’ve also included tables to log your interval cardio sessions and bodyweight matrix workouts in the appropriate stages.

Save yourself a lot of tedious pen and paper calculations and confusing blank workout log filling and just download and print my spreadsheet instead.

Hey, you might as well take advantage of my OCD tendencies, right?

Enjoy!

It’s come to my attention that one of the authors of the book has objected to the posting of the full NROLFW workout logs in the past since the workouts are one of the main reasons to purchase the book. Because of this, I have moved the spreadsheet to a password-protected directory on my server that will allow access only to folks who own the book and can look up the following in their copy of New Rules of Lifting for Women:

  • User Name: Fourth word in paragraph two of the “A Decent Interval” section on page 26
  • Password: Seventh word in paragraph three on page 121

Download: New Rules of Lifting for Women Diet Calculator and Workout Logs

A final note: Bear in mind that attempting to perform the NROLFW workouts in these log sheets without the actual exercise descriptions from the book which include photos, proper form, and tempo information could result in sub-optimal results and/or actual injury.

Buy the book, ladies! It’s only $17.13 from Amazon.com, and it’s WELL WORTH IT.

10/18/07 Log: You can call me Ms. Spartan, thank you.

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139.4 lbs this morning pre-workout. 138 is just around the corner as long as I stick with my workouts and meals. It’s good to be consistently under 140 again after 6 weeks fluctuating between 141-144. (I have a whole calendar month of weigh-ins to prove it, too!) It’s taken a while, but I am definitely in fat-burning mode now.

I am also back in the saddle with my AM workouts today. This morning I did a combo run and pt workout from Military.com:

Spartan Run
1. Run 1 mile
2. 100 pushups in as few sets as possible
3. 100 crunches
4. Run 1 mile
5. 75 pushups in as few sets as possible
6. 75 crunches
7. Run 1 mile
8. 50 pushups in as few sets as possible
9. 50 crunches

It took me 40:18 minutes, including about two minutes of stretching after the first circuit. No breaks otherwise. I averaged 9:30 for the 1-mile runs, so that was where most of the time went.

Last night I used my cheat item slot on M6 at work. I had 4 chicken wings from the Wing Stop take out order at the office as a protein/fat portion with two potato wedges and 2 celery sticks.

Was it worth it?

Hells yeah!

All other meals were as planned.

Speaking of planned meals, I built and printed out a eDiets 1400-1500 Calorie Eating for Life Menu which I aim to try next week. I chose entrees that appealed to me from a taste standpoint and which used seasonings and ingredients that I already have on hand at home. My eDiets plan is set for 1400-1500 calories per day, and the recipes are automatically calibrated to fit into that range. I originally joined eDiets a few years ago when there was a great annual membership deal going on because I wanted access to the recipe generator, but I confess that I haven’t actually used that feature very much. I primarily hang out on the site’s Ultimate Challenge forum where about two dozen teams compete in 3 week long challenges to meet their stated exercise minute and weight loss goals.

I tend to default to my own collection of recipes from about five different healthy cookbooks, but I’m going to give the eDiets meal plan a fair try starting Sunday. You can download the full menu with recipes and a shopping list if you want to play along.

======================
WORKOUTS
======================
– Spartan Run (40:18 min)
– Walk (15 min)

Grrlathlete.com 6-Minute Circuit Sample Workout (Free)

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The GrrlAthlete.com crew have come up with another efficient total body workout program called 6-Minute Circuits that is designed to be performed in under one hour, requires only dumbbells, and de-emphasizes the use of machines and running for cardio. Performed at the correct degree of intensity, the exercises in each circuit should keep your heart rate elevated throughout the entire workout.

The full e-book is $39.95 and includes 16 total circuits, but there is a free sample beginner’s workout from the book available for download now.

I haven’t tried it myself yet, but I will be giving it a go tonight. Any workout that doesn’t require me to hit the treadmill or sidewalks is worth a shot, eh?

I’ll let you know what I think tomorrow!

Download: 6-Minute Circuit sample program

Upgrade and new smilies

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I upgraded to WordPress 2.2.2 (security update) relatively painlessly last night and added the clickable smileys back to my comments forms. I found a new set of animated Chinese smileys in plugin format that were too insane not to use, so the old smileys have been retired for the time being.

If you are running WordPress and want to put these emoticons on your blog, you can download them here. I recommend also replacing the default emotions.css in the plugin folder with this one to prevent any page width formatting issues.

I also attempted to integrate Gallery 2.2 with WordPress using the WPG2 plugin, but ran into some conflicts that caused everything but the front page of the blog and the embedded Gallery page within WordPress to show up as a blank–this included pages, single posts with comment forms, category post listings, archive listings…you name it, it wasn’t there anymore. I’ll be playing with the plugin and template settings more in my test blog before deploying it here.

🙁

Maggie’s Big List of Trialpay Free Software Offers

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I first ran across the Trialpay web payment system in February 2007 when Chris, jealous of my AI Roboform To Go password utility, decided to obtain a license for himself. We visited the Roboform site, but before he completed his purchase for the $29.99 Roboform Pro key, I recalled that I had already purchased a second key a while back for just $9.95 that could be used on his computer. We cancelled out of the checkout process and were greeted with a last chance offer by the website: Get a full license for Roboform Pro for free by using the Trialpay link.

Trialpay allows shareware buyers and online service users to obtain legitimate licenses or subscriptions for a growing number of products for free by signing up for trials or making qualifying purchases at such merchant affiliate sites as Discover Card, Petco, Gamefly, Vistaprint, and Stamps.com. Trialpay’s merchant partners essentially pay the shareware developers for their software on behalf of the customer in exchange for sending the customer’s business their way.

The customer gets a full license for software that they want for free or very little if they sign up for a trial offer, or in addition to a purchase they might make anyway at an online merchant (e.g. pet supplies at Petco.com).

The shareware developers wind up getting paid a bit less than their asking price on their sites for their software, but this is still a lot better than losing a sale completely.

The affiliated merchant partners and vendors obtain sales or new customer leads that might not otherwise have turned up.

Trialpay, I assume, gets a cut of everything.

Pretty nifty all around.

I am just bummed out that Chris couldn’t take advantage of the free Roboform offer back in February since the only offer he was interested in at the time (Trialpay’s stable of merchants was rather small back then) was the Discover Card sign up.

Pity he had JUST signed up for the Discover Platinum Gas card earlier that morning.

🙄

Anyhow, to keep other people from suffering from the same pangs of regret, I have compiled a wee list of the Trialpay software offers currently available, including some great premium shareware utilities like ZoneAlarm, Roboform (sobs…), WinRAR, Corel Photo Album 6, and ACDSee 9. The primary weakness of the system is that the Trialpay website does not currently have a comprehensive list of participating shareware and online services providers compiled for easy browsing, so software bargain-hunters are forced to play “spot the hidden Trialpay button/link” when the visit the web sites of their favorite applications. Some sites have the Trialpay button prominently displayed, but others try to downplay or even outright hide the Trialpay option until it is clear that the visitor is NOT going to bite the bullet and pay the regular retail price for the software.

If you know of any other Trialpay offers, please let me know, and I’ll add it to the list!

ZoneAlarm Internet Security Suite Pro ($49.95)
http://www.trialpay.com/stores/zonelabs/iss2?tid=6rGU1C1

AI Roboform ($29.99)
http://www.trialpay.com/productpage/?c=djojaj

Winzip 11.1 Standard ($29.99)
http://www.winzip.com/trialpay.htm

GetRight Download Manager ($29.95 value)
http://www.trialpay.com/stores/headlight/getright

Sunbelt CounterSpy ($19.95 value)
http://www.trialpay.com/stores/sunbelt/counterspy

Sunbelt Kerio Personal Firewall ($19.95 value)
http://www.trialpay.com/productpage/…36781a9bbf7cfb

WinRAR 3.62 ($29 value)
http://www.win-rar.com/mails/special012006.html?slick

ACDSee 9 Photo Manager ($39.99)
http://www.trialpay.com/stores/acd/photomanager

Corel Photo Album 6 Deluxe ($49.00)
http://store.corel.com/webapp/wcs/stores/servlet/ProductDisplay?productId=48167

Corel Snapfire Plus ($39.99)
http://store.corel.com/webapp/wcs/stores/servlet/ProductDisplay?partNumber=OL_SP01

Broderbund Software Titles ($14.99+)
PrinterMaster Advanced Drawing
PrinterMaster Homework Helpers
SendPhotos 5.0
Family Lawyer 2006
Where In The World Is Carmen Sandiego?
Print Shop 22
PrintMaster Gold 17
ClickArt Fonts Version 4
MediaShop TunePlus for iPod
WillWriter Deluxe 2005
http://www.broderbund.com/jump.jsp?itemType=CATEGORY&itemID=4931

Photobucket.com 1-Year Subscription ($25.00)
http://www.trialpay.com/stores/photob/pro?tid=9ahBJQF

PDA Cookbook Plus (for Palm OS, Windows Mobile) ($24.99)
http://www.wakefieldsoft.com/trialpay.html

TweakNow Powerpack 2006 Pro ($34.95)
http://www.tweaknow.com/powerPack.html

Auction Sentry Std/Deluxe (eBay sniping tool) ($14.95/$24.95 value)
http://www.auction-sentry.com/PurchaseByTrialPay.htm

CSE HTML Validator Standard v8.01 ($69 value)
http://www.htmlvalidator.com/trialpay/

iPodCopy http://www.wideanglesoftware.com/products.html ($19.99)
http://www.wideanglesoftware.com/ipodcopy/trialpay.html

SafeChat Parental Controls for Messaging http://www.zihtec.com/en/products.html ($34.95)
http://www.zihtec.com/en/get-safe-chat-free-with-trial-pay.html

KittyXplorer ($24.95), Ana’s Archiver ($19.95), or PuzzleJoy ($9.95)
http://myplanetsoft.com/products/index.php

Quivic Quicktime Video Converter ($14.99)
http://www.wideanglesoftware.com/quivic/index.html

ColorCache Color Picker/Color Scheme Generator ($34.99)
http://www.colorcache.com/free_colorpicker.shtml

AmiPic ShareMaster Web/Usenet Mass Downloader/Image Viewer/Search Tool ($49.95)
http://www.altomsoft.com/order.html

NovaPDF Standard PDF Document Creator ($29.95)
http://www.novapdf.com/free-registration.php?src=14

Zortam MP3 Media Studio Pro 7 ($21.95)
http://www.zortam.com/trialpay.php

Lightning Download Accelerator ($19.95)
http://www.lightningdownload.com/buy.shtml

Crazy Eggs Puzzle Game ($19.90)
http://www.xpowergames.net/games/CrazyEggs_TrialPay.htm

Magic Workstation Collectible Card Game Deck Manager – http://www.magicworkstation.com/ ($26.90)
http://www.trialpay.com/stores/magicworkstation/checkout

AstroMenace 3-D Scrolling Shooter Game ($19.95)
http://www.viewizard.com/astromenace/index.php

!Easy Screensaver Station ($49.95)
http://www.dd2002.com/free.htm

Bitzipper File Compression Utility ($24.95)
http://www.bitzipper.com/free.html

ToneThis Pro Image, Ring Tone, and Video Maker for Mobile Phones
http://www.tonethis.com/index.php?page=download2

GraphicConverter X (Mac/Apple) ($30.00)
http://www.lemkesoft.com/xd/public/content/index._cGlkPTE5Mw_.html
http://www.trialpay.com/stores/lemke/graphicconverter

P90X Log Sheets

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Since I get so many emails requesting copies of the P90X program workout log sheets from people who failed to make photocopies of their originals before scribbling all over them, I’ve dug up the links to the log sheets on Beachbody’s Milliondollarbody.com site for your convenience. (Sorry, I can no longer provide the P90X calendar due to copyright restrictions.)

Enjoy!

Note: I do not now, nor do I ever plan to host copies of the P90X DVDs, and I will remove any future comments relating to obtaining or distributing pirated copies of the program. Do not waste your time contacting me with requests for burned DVD copies, download links, or torrents either, as all such inquiries will be ignored. It’s a good program that WORKS, folks. Man up and PAY for it.

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