{"text_format":"3","workbook":"xlsx","n_sheets":6,"sheets":["Start","Overview","Cardio","Strength Training","Other Activities","Calculations"],"not_rendered":{"charts":4,"defined_names":243},"read":"whole","date_system":"1900"}

{"sheet":"Start","index":0,"n_rows":6,"n_cols":2,"rows_kept":6}
[null,"About The Template"]
[null,"Use this template to track your Cardio, Strength Training, and Other Activities and maintain a fitness regimen."]
[null,"Get an overview of each activity in the Overview worksheet."]
[null,"Fill out data related to Running and Exercise in Cardio worksheet, data related to various workouts in Strength Training worksheet, and for other activities in the last worksheet."]
[null,"Note: "]
[null,"Additional instructions have been provided in column A in all worksheets. This text has been intentionally hidden. To remove text, select column A, then select DELETE. To unhide text, select column A, then change font color."]

{"sheet":"Overview","index":1,"n_rows":4,"n_cols":8,"rows_kept":4,"merged":[[1,1,1,2],[1,3,2,10],[3,1,3,6],[3,7,3,11]]}
[]
[null,"Overview",null,"Use the tabs that follow this one to track your workouts.  The small charts below show you how often you're doing each type of activity (ex. Workout 1 compared to Workout 2).\n\nThe larger chart represents how often you do strength training, cardio, other activities compared to one another. If the chart shows that you're doing more cardio than anything else, maybe mix things up by adding in more team practice games on the weekends."]
[]
[null,"Total Overview:",{"$nulls":5},"Category Overview:"]

{"sheet":"Cardio","index":2,"n_rows":42,"n_cols":10,"rows_kept":42,"merged":[[1,1,1,3],[1,4,2,9]]}
[]
[null,"Cardio",null,null,"Use the log below to track your cardio workouts (running, biking, swimming, hiking, etc.). Type directly into the boxes. Look at the previous entry, to the left, to see where you left off. Enter Y or N next to Completed in order to see your workouts represented on the Overview tab. If you don't, the over Charts will not be accurate.\n\n Tap the Overview tab to see a chart representing how often you do each activity. Look at the chart to decide what type of cardio you could do more of, then get out there and do it."]
[]
[null,null,"Date:",{"$f":"TODAY()","v":"2022-06-14"},"Date:",{"$f":"TODAY()+3","v":"2022-06-17"},"Date:"," ","Date:"," "]
[null,null,"Body wt:","165 lb","Body wt:","165 lb","Body wt:",null,"Body wt:"]
[null,null,"Completed:","Y","Completed:","Y","Completed:","Y/N","Completed:","Y/N"]
[null,null,"Duration","60 min","Duration","45 min","Duration",null,"Duration"]
[null,null,"Distance","3 miles","Distance","1.5 miles","Distance",null,"Distance"]
[null,null,"Speed","3 MPH","Speed","2 MPH","Speed",null,"Speed"]
[null,"Running","Heart Rate","170 BPM","Heart Rate","165 BPM","Heart Rate",null,"Heart Rate"]
[null,null,"Location","Track","Location","Neighborhood","Location",null,"Location"]
[null,null,"Notes","Stretch better beforehand","Notes",null,"Notes",null,"Notes"]
[]
[null,null,"Date:",{"$f":"TODAY()+1","v":"2022-06-15"},"Date:"," ","Date:"," ","Date:"," "]
[null,null,"Body wt:","165 lb","Body wt:",null,"Body wt:",null,"Body wt:"]
[null,null,"Completed:","Y","Completed:","Y/N","Completed:","Y/N","Completed:","Y/N"]
[null,null,"Duration","60 min","Duration",null,"Duration",null,"Duration"]
[null,null,"Distance","3 miles","Distance",null,"Distance",null,"Distance"]
[null,null,"Speed","3 MPH","Speed","2 MPH","Speed",null,"Speed"]
[null,"Exercise","Heart Rate","170 BPM","Heart Rate",null,"Heart Rate",null,"Heart Rate"]
[null,null,"Location","Track","Location",null,"Location",null,"Location"]
[null,null,"Notes",null,"Notes",null,"Notes",null,"Notes"]
[]
[null,null,"Date:"," ","Date:"," ","Date:"," ","Date:"," "]
[null,null,"Body wt:",null,"Body wt:",null,"Body wt:",null,"Body wt:"]
[null,null,"Completed:","Y/N","Completed:","Y/N","Completed:","Y/N","Completed:","Y/N"]
[null,null,"Duration",null,"Duration",null,"Duration",null,"Duration"]
[null,null,"Distance",null,"Distance",null,"Distance",null,"Distance"]
[null,null,"Speed",null,"Speed",null,"Speed",null,"Speed"]
[null,"Exercise","Heart Rate",null,"Heart Rate",null,"Heart Rate",null,"Heart Rate"]
[null,null,"Location",null,"Location",null,"Location",null,"Location"]
[null,null,"Notes",null,"Notes",null,"Notes",null,"Notes"]
[]
[null," ","Date:","  ","Date:  ","   ","Date: ","    ","Date:   ","       "]
[null,null,"Body wt:",null,"Body wt:",null,"Body wt:",null,"Body wt:"]
[null,null,"Completed:","Y/N","Completed:","Y/N","Completed:","Y/N","Completed:","Y/N"]
[null,null,"Duration",null,"Duration",null,"Duration",null,"Duration"]
[null,null,"Distance",null,"Distance",null,"Distance",null,"Distance"]
[null,null,"Speed",null,"Speed",null,"Speed",null,"Speed"]
[null,"Exercise","Heart Rate",null,"Heart Rate",null,"Heart Rate",null,"Heart Rate"]
[null,null,"Location",null,"Location",null,"Location",null,"Location"]
[null,null,"Notes",null,"Notes",null,"Notes",null,"Notes"]

{"sheet":"Strength Training","index":3,"n_rows":42,"n_cols":18,"rows_kept":42,"merged":[[1,1,1,4],[1,5,2,14],[3,3,3,5],[3,7,3,9],[3,11,3,13],[3,15,3,17],[4,3,4,5],[4,7,4,9],[4,11,4,13],[4,15,4,17],[5,3,5,5],[5,7,5,9],[5,11,5,13],[5,15,5,17],[8,3,8,5],[8,7,8,9],[8,11,8,13],[8,15,8,17],[11,3,11,5],[11,7,11,9],[11,11,11,13],[11,15,11,17],[13,3,13,5],[13,7,13,9],[13,11,13,13],[13,15,13,17],[14,3,14,5],[14,7,14,9],[14,11,14,13],[14,15,14,17],[15,3,15,5],[15,7,15,9],[15,11,15,13],[15,15,15,17],[18,3,18,5],[18,7,18,9],[18,11,18,13],[18,15,18,17],[21,3,21,5],[21,7,21,9],[21,11,21,13],[21,15,21,17],[23,3,23,5],[23,7,23,9],[23,11,23,13],[23,15,23,17],[24,3,24,5],[24,7,24,9],[24,11,24,13],[24,15,24,17],[25,3,25,5],[25,7,25,9],[25,11,25,13],[25,15,25,17],[28,3,28,5],[28,7,28,9],[28,11,28,13],[28,15,28,17],[31,3,31,5],[31,7,31,9],[31,11,31,13],[31,15,31,17],[33,3,33,5],[33,7,33,9],[33,11,33,13],[33,15,33,17],[34,3,34,5],[34,7,34,9],[34,11,34,13],[34,15,34,17],[35,3,35,5],[35,7,35,9],[35,11,35,13],[35,15,35,17],[38,3,38,5],[38,7,38,9],[38,11,38,13],[38,15,38,17],[41,3,41,5],[41,7,41,9],[41,11,41,13],[41,15,41,17]]}
[]
[null,"Strength Training",{"$nulls":3},"Create your routines below by titling the workouts and listing out the exercises for each. To add additional exercises to a workout, copy the 4 rows of a blank exercise. Tap the empty row under your last exercise and choose Insert Above (or right-click and choose Insert Copied Cells). Repeat as needed.\n\nBring your phone with you to the gym and use the log below to track your progress. Type directly in the boxes. Look at the previous entry, to the left, to see where you left off. Enter Y or N next to Completed in order to see your workouts represented in the Overview tab. If you don't, the Overview charts will not be accurate.\n\nTap the Overview tab to see a chart representing how often you do each of the workouts. Take a look and keep things interesting by mixing things up."]
[]
[null,null,"Date:",{"$f":"TODAY()","v":"2022-06-14"},null,null,"Date:",{"$nulls":3},"Date:",{"$nulls":3},"Date:"]
[null,"Workout 1","Body wt:","165 lbs",null,null,"Body wt:",{"$nulls":3},"Body wt:",{"$nulls":3},"Body wt:"]
[null,null,"Completed:","Y",null,null,"Completed:","Y/N",null,null,"Completed:","Y/N",null,null,"Completed:","Y/N"]
[null,null,"10 reps","8 reps","8 reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps"]
[null,null,"130 lbs","140 lbs","145 lbs","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight"]
[null,"Leg\nPress","Notes","Remember to push through heels more",null,null,"Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes"]
[null,null,"Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps"]
[null,null,"Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight"]
[null,"Exercise","Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes"]
[]
[null,null,"Date:",{"$f":"TODAY()+2","v":"2022-06-16"},null,null,"Date:",{"$nulls":3},"Date:",{"$nulls":3},"Date:"]
[null,"Workout 2","Body wt:","165 lbs",null,null,"Body wt:",{"$nulls":3},"Body wt:",{"$nulls":3},"Body wt:"]
[null,null,"Completed:","Y",null,null,"Completed:","Y/N",null,null,"Completed:","Y/N",null,null,"Completed:","Y/N"]
[null,null,"10 reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps"]
[null,null,"25 lbs","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight"]
[null,"Exercise","Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes"]
[null,null,"Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps"]
[null,null,"Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight"]
[null,"Exercise","Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes"]
[]
[null,null,"Date:",{"$f":"TODAY()+1","v":"2022-06-15"},null,null,"Date:",{"$nulls":3},"Date:",{"$nulls":3},"Date:"]
[null,"Workout 3","Body wt:","165 lbs",null,null,"Body wt:",{"$nulls":3},"Body wt:",{"$nulls":3},"Body wt:"]
[null,null,"Completed:","Y",null,null,"Completed:","Y/N",null,null,"Completed:","Y/N",null,null,"Completed:","Y/N"]
[null,null,"10 reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps"]
[null,null,"30 lbs","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight"]
[null,"Exercise","Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes"]
[null,null,"Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps"]
[null,null,"Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight"]
[null,"Exercise","Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes"]
[]
[null,null,"Date:",{"$nulls":3},"Date:",{"$nulls":3},"Date:",{"$nulls":3},"Date:"]
[null,"Workout 4","Body wt:",{"$nulls":3},"Body wt:",{"$nulls":3},"Body wt:",{"$nulls":3},"Body wt:"]
[null,null,"Completed:","Y/N",null,null,"Completed:","Y/N",null,null,"Completed:","Y/N",null,null,"Completed:","Y/N"]
[null,null,"Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps"]
[null,null,"Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight"]
[null,"Exercise","Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes"]
[null,null,"Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps","Reps"]
[null,null,"Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight","Weight"]
[null,"Exercise","Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes",{"$nulls":3},"Notes"]

{"sheet":"Other Activities","index":4,"n_rows":11,"n_cols":31,"rows_kept":11,"merged":[[1,1,1,5],[1,6,2,18]]}
[]
[null,"Other Activities",{"$nulls":4},"In the left-hand column, enter other activities you'd like to track (team sports, walking the dog, etc.). Make this tracker as specific or as broad as you'd like.\n\nWrite your start date in the first date column and the rest of the dates will populate. When you complete a task, put an \"X\" in the corresponding box and it will automatically fill with color.\n\nTap the Overview tab to see a chart representing how often you do each of these activities. Keep up the good work."]
[]
[null,"Activity",null,{"$f":"TODAY()","v":"2022-06-14"},{"$f":"IF(D4<>\"\",D4+1,\"Date\")","v":"2022-06-15"},{"$f":"IF(E4<>\"\",E4+1,\"Date\")","v":"2022-06-16"},"2022-06-17","2022-06-18","2022-06-19","2022-06-20","2022-06-21","2022-06-22","2022-06-23","2022-06-24","2022-06-25","2022-06-26","2022-06-27","2022-06-28","2022-06-29","2022-06-30","2022-07-01","2022-07-02","2022-07-03","2022-07-04","2022-07-05","2022-07-06","2022-07-07","2022-07-08","2022-07-09","2022-07-10","2022-07-11"]
[null,"Football",null,"X"]
[null,"Walk Dog",null,"x","X","x","x","x"]
[null,"Activity",null,null,"x"]
[null,"Activity",{"$nulls":3},"x",null,"x"]
[null,"Activity",{"$nulls":4},"x"]
[null,"Activity"]
[null,"Activity"]

{"sheet":"Calculations","index":5,"n_rows":20,"n_cols":31,"rows_kept":20,"hidden":true}
["Calculations -- this page should remain hidden"]
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[null,{"$f":"Cardio1","v":0},{"$f":"SUM(D3:G3)","v":2},{"$f":"IF(CardioEx1D1=\"Y\",1,0)","v":1},{"$f":"IF(CardioEx1D2=\"Y\",1,0)","v":1},{"$f":"IF(CardioEx1D3=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx1D4=\"Y\",1,0)","v":0}]
[null,{"$f":"Cardio2","v":0},1,{"$f":"IF(CardioEx2D1=\"Y\",1,0)","v":1},{"$f":"IF(CardioEx2D2=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx2D3=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx2D4=\"Y\",1,0)","v":0}]
[null,{"$f":"Cardio3","v":0},0,{"$f":"IF(CardioEx3D1=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx3D2=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx3D3=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx3D4=\"Y\",1,0)","v":0}]
[null,{"$f":"Cardio4","v":0},0,{"$f":"IF(CardioEx4D1=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx4D2=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx4D3=\"Y\",1,0)","v":0},{"$f":"IF(CardioEx4D4=\"Y\",1,0)","v":0}]
[null,"Cardio",{"$f":"SUM(C3:C6)","v":3}]
[null,{"$f":"Strength1","v":"Workout 1"},{"$f":"SUM(D8:G8)","v":1},{"$f":"IF(StrengthW1D1=\"Y\",1,0)","v":1},{"$f":"IF(StrengthW1D2=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW1D3=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW1D4=\"Y\",1,0)","v":0}]
[null,{"$f":"Strength2","v":"Workout 2"},{"$f":"SUM(D9:G9)","v":1},{"$f":"IF(StrengthW2D1=\"Y\",1,0)","v":1},{"$f":"IF(StrengthW2D2=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW2D3=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW2D4=\"Y\",1,0)","v":0}]
[null,{"$f":"Strength3","v":"Workout 3"},{"$f":"SUM(D10:G10)","v":1},{"$f":"IF(StrengthW3D1=\"Y\",1,0)","v":1},{"$f":"IF(StrengthW3D2=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW3D3=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW3D4=\"Y\",1,0)","v":0}]
[null,{"$f":"Strength4","v":"Workout 4"},{"$f":"SUM(D11:G11)","v":0},{"$f":"IF(StrengthW4D1=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW4D2=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW4D3=\"Y\",1,0)","v":0},{"$f":"IF(StrengthW4D4=\"Y\",1,0)","v":0}]
[null,"Strength Training",{"$f":"SUM(C8:C11)","v":3}]
[null,{"$f":"Activity1","v":"Football"},{"$f":"SUM(D13:AE13)","v":1},{"$f":"IF(OtherEx1D1=\"X\",1,0)","v":1},{"$f":"IF(OtherEx1D2=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D3=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D4=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D5=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D6=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D7=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D8=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D9=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D10=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D11=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D12=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D13=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D14=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D15=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D16=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D17=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D18=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D19=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D20=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D21=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D22=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D23=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D24=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D25=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D26=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D27=\"X\",1,0)","v":0},{"$f":"IF(OtherEx1D28=\"X\",1,0)","v":0}]
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[null,"Other Activities",{"$f":"SUM(C13:C19)","v":10}]