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{"sheet":"Kế hoạch Tập luyện","index":0,"n_rows":27,"n_cols":17,"rows_kept":27,"cut":false,"hidden":false,"merged":[[24,4,24,9],[24,11,24,16],[21,4,21,9],[22,4,22,9],[23,4,23,9],[21,11,21,16],[22,11,22,16],[23,11,23,16],[9,11,9,16],[10,11,10,16],[11,11,11,16],[12,11,12,16],[20,4,20,9],[20,11,20,16],[13,4,13,9],[13,11,13,16],[9,4,9,9],[10,4,10,9],[11,4,11,9],[12,4,12,9]]}
[]
[null,"KẾ HOẠCH RÈN LUYỆN THÂN THỂ"]
[]
[null,"NGÀY BẮT ĐẦU",null,null,"LÀM NÓNG",null,null,null,null,null,null,"SỨC MẠNH"]
[null,"2011-08-01",null,null,"TẬP LUYỆN","LẦN TẬP","TRỌNG LƯỢNG","TUẦN","TẦN SUẤT","BẮT ĐẦU",null,"TẬP LUYỆN","LẦN TẬP","TRỌNG LƯỢNG","TUẦN","TẦN SUẤT","BẮT ĐẦU"]
[null,"TUỔI",null,null,"Làm nóng 1",10,30,4,"Hàng ngày","2011-08-01",null,"Bài tập Sức mạnh 1",7,100,4,"Hàng ngày","2011-08-01"]
[null,46,null,null,"Làm nóng 2",10,40,4,"Hàng ngày","2011-08-01",null,"Bài tập Sức mạnh 2",7,125,4,"Hàng ngày","2011-08-01"]
[null,"GIỚI TÍNH",null,null,"Làm nóng  3",10,20,4,"Hàng ngày","2011-08-01",null,"Bài tập Sức mạnh 3",7,75,4,"Hàng ngày","2011-08-01"]
[null,"M",null,null,"Làm nóng  4",10,50,4,"Hàng ngày","2011-08-01",null,"Bài tập Sức mạnh 4",7,85,4,"Hàng ngày","2011-08-01"]
[null,"CHIỀU CAO (FEET)",null,null,"Ghi chú:"]
[null,6]
[null,"CHIỀU CAO (CM)"]
[null,182.88]
[null,"TRỌNG LƯỢNG (KG)"]
[null,109.8,null,null,"TIM MẠCH",null,null,null,null,null,null,"GIẢM CƯỜNG ĐỘ"]
[null,"VÒNG NGỰC (CM)",null,null,"TẬP LUYỆN","LẦN TẬP","TRỌNG LƯỢNG","TUẦN","TẦN SUẤT","BẮT ĐẦU",null,"TẬP LUYỆN","LẦN TẬP","TRỌNG LƯỢNG","TUẦN","TẦN SUẤT","BẮT ĐẦU"]
[null,121.92,null,null,"Bài tập Điện tâm đồ 1",30,50,4,"Hàng ngày","2011-08-01",null,"Giảm cường độ 1",10,30,4,"Hàng ngày","2011-08-01"]
[null,"VÒNG NGỰC (CM)",null,null,"Bài tập Điện tâm đồ 2",30,60,4,"Hàng ngày","2011-08-01",null,"Giảm cường độ  2",10,40,4,"Hàng ngày","2011-08-01"]
[null,44,null,null,"Bài tập Điện tâm đồ 3",30,40,4,"Hàng ngày","2011-08-01",null,"Giảm cường độ  3",10,20,4,"Hàng ngày","2011-08-01"]
[null,"MỠ CƠ THỂ (MỤC TIÊU)",null,null,"Bài tập Điện tâm đồ 4",30,30,4,"Hàng ngày","2011-08-01",null,"Giảm cường độ  4",10,50,4,"Hàng ngày","2011-08-01"]
[null,9]
[null,"MỠ CƠ THỂ"]
[null,11]
[null,"CHỈ SỐ BMI  (MỤC TIÊU)"]
[null,22]
[null,"Chỉ số BMI"]
[null,{"$f":"IF(B15/0.45,((B15/0.45)/(PlanHeightFeet*12+(PlanHeightInches*0))/(PlanHeightFeet*12+(PlanHeightInches*0))*BMI_Factor),0)","v":33.092010493827161}]

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[]
[null,"KẾ HOẠCH RÈN LUYỆN THÂN THỂ"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Lưu ý: Không sao chép lại trang này cho mỗi tuần."]
[null,"TUẦN BẮT ĐẦU",null,null,"LÀM NÓNG","KẾ HOẠCH",null,{"$f":"StartDate","v":"2011-08-01"},null,{"$f":"H4+1","v":"2011-08-02"},null,{"$f":"J4+1","v":"2011-08-03"},null,{"$f":"L4+1","v":"2011-08-04"},null,{"$f":"N4+1","v":"2011-08-05"}]
[null,"2011-08-01",null,null,"TẬP LUYỆN","TẬP LUYỆN","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG"]
[null,"TRỌNG LƯỢNG HIỆN TẠI (KGS",null,null,{"$f":"'Kế hoạch Tập luyện'!E6","v":"Làm nóng 1"},{"$f":"'Kế hoạch Tập luyện'!F6","v":10},{"$f":"'Kế hoạch Tập luyện'!G6","v":30},10,30,10,30,10,30,10,30,10,30]
[null,108.45,null,null,{"$f":"'Kế hoạch Tập luyện'!E7","v":"Làm nóng 2"},{"$f":"'Kế hoạch Tập luyện'!F7","v":10},{"$f":"'Kế hoạch Tập luyện'!G7","v":40},10,40,10,40,10,40,10,40,10,40]
[null,"VÒNG NGỰC HIỆN TẠI (CM)",null,null,{"$f":"'Kế hoạch Tập luyện'!E8","v":"Làm nóng  3"},{"$f":"'Kế hoạch Tập luyện'!F8","v":10},{"$f":"'Kế hoạch Tập luyện'!G8","v":20},10,20,10,20,10,20,10,20,10,20]
[null,121.92,null,null,{"$f":"'Kế hoạch Tập luyện'!E9","v":"Làm nóng  4"},{"$f":"'Kế hoạch Tập luyện'!F9","v":10},{"$f":"'Kế hoạch Tập luyện'!G9","v":50},10,50,10,50,10,50,10,50,10,50]
[null,"VÒNG EO HIỆN TẠI (CM)"]
[null,111.76,null,null,"SỨC MẠNH","KẾ HOẠCH",null,{"$f":"StartDate","v":"2011-08-01"},null,{"$f":"H11+1","v":"2011-08-02"},null,{"$f":"J11+1","v":"2011-08-03"},null,{"$f":"L11+1","v":"2011-08-04"},null,{"$f":"N11+1","v":"2011-08-05"}]
[null,"LƯỢNG MỠ CƠ THỂ HIỆN TẠI",null,null,"TẬP LUYỆN","TẬP LUYỆN","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG"]
[null,10.8,null,null,{"$f":"'Kế hoạch Tập luyện'!L6","v":"Bài tập Sức mạnh 1"},{"$f":"'Kế hoạch Tập luyện'!M6","v":7},{"$f":"'Kế hoạch Tập luyện'!N6","v":100},5,100,6,90,7,100,7,100,7,100]
[null,"MỠ CƠ THỂ (MỤC TIÊU)",null,null,{"$f":"'Kế hoạch Tập luyện'!L7","v":"Bài tập Sức mạnh 2"},{"$f":"'Kế hoạch Tập luyện'!M7","v":7},{"$f":"'Kế hoạch Tập luyện'!N7","v":125},5,125,6,125,5,125,7,125,7,125]
[null,9,null,null,{"$f":"'Kế hoạch Tập luyện'!L8","v":"Bài tập Sức mạnh 3"},{"$f":"'Kế hoạch Tập luyện'!M8","v":7},{"$f":"'Kế hoạch Tập luyện'!N8","v":75},7,75,7,75,7,75,7,75,7,75]
[null,"CHỈ SỐ BMI HIỆN TẠI",null,null,{"$f":"'Kế hoạch Tập luyện'!L9","v":"Bài tập Sức mạnh 4"},{"$f":"'Kế hoạch Tập luyện'!M9","v":7},{"$f":"'Kế hoạch Tập luyện'!N9","v":85},6,85,7,85,7,85,7,85,7,85]
[null,{"$f":"IFERROR(IF((B7/0.45),((B7/0.45)/('Kế hoạch Tập luyện'!PlanHeightFeet*12+('Kế hoạch Tập luyện'!PlanHeightInches*0))/('Kế hoạch Tập luyện'!PlanHeightFeet*12+('Kế hoạch Tập luyện'!PlanHeightInches*0))*BMI_Factor),0),0)","v":32.68514151234568}]
[null,"CHỈ SỐ BMI (MỤC TIÊU)",null,null,"TIM MẠCH","KẾ HOẠCH",null,{"$f":"StartDate","v":"2011-08-01"},null,{"$f":"H18+1","v":"2011-08-02"},null,{"$f":"J18+1","v":"2011-08-03"},null,{"$f":"L18+1","v":"2011-08-04"},null,{"$f":"N18+1","v":"2011-08-05"}]
[null,{"$f":"'Kế hoạch Tập luyện'!B25","v":22},null,null,"TẬP LUYỆN","TẬP LUYỆN","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG"]
[null,null,null,null,{"$f":"'Kế hoạch Tập luyện'!E17","v":"Bài tập Điện tâm đồ 1"},{"$f":"'Kế hoạch Tập luyện'!F17","v":30},{"$f":"'Kế hoạch Tập luyện'!G17","v":50},30,50,30,50,30,50,30,50,30,50]
[null,null,null,null,{"$f":"'Kế hoạch Tập luyện'!E18","v":"Bài tập Điện tâm đồ 2"},{"$f":"'Kế hoạch Tập luyện'!F18","v":30},{"$f":"'Kế hoạch Tập luyện'!G18","v":60},25,60,26,60,29,60,30,60,30,60]
[null,null,null,null,{"$f":"'Kế hoạch Tập luyện'!E19","v":"Bài tập Điện tâm đồ 3"},{"$f":"'Kế hoạch Tập luyện'!F19","v":30},{"$f":"'Kế hoạch Tập luyện'!G19","v":40},26,40,27,40,30,40,30,40,28,40]
[null,null,null,null,{"$f":"'Kế hoạch Tập luyện'!E20","v":"Bài tập Điện tâm đồ 4"},{"$f":"'Kế hoạch Tập luyện'!F20","v":30},{"$f":"'Kế hoạch Tập luyện'!G20","v":30},30,30,30,30,30,30,30,30,30,30]
[]
[null,null,null,null,"GIẢM CƯỜNG ĐỘ","KẾ HOẠCH",null,{"$f":"StartDate","v":"2011-08-01"},null,{"$f":"H25+1","v":"2011-08-02"},null,{"$f":"J25+1","v":"2011-08-03"},null,{"$f":"L25+1","v":"2011-08-04"},null,{"$f":"N25+1","v":"2011-08-05"}]
[null,null,null,null,"TẬP LUYỆN","TẬP LUYỆN","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG","LẦN TẬP","TRỌNG LƯỢNG"]
[null,null,null,null,{"$f":"'Kế hoạch Tập luyện'!L17","v":"Giảm cường độ 1"},{"$f":"'Kế hoạch Tập luyện'!M17","v":10},{"$f":"'Kế hoạch Tập luyện'!N17","v":30},10,30,10,30,10,30,10,30,10,30]
[null,null,null,null,{"$f":"'Kế hoạch Tập luyện'!L18","v":"Giảm cường độ  2"},{"$f":"'Kế hoạch Tập luyện'!M18","v":10},{"$f":"'Kế hoạch Tập luyện'!N18","v":40},10,40,10,40,10,40,10,40,10,40]
[null,null,null,null,{"$f":"'Kế hoạch Tập luyện'!L19","v":"Giảm cường độ  3"},{"$f":"'Kế hoạch Tập luyện'!M19","v":10},{"$f":"'Kế hoạch Tập luyện'!N19","v":20},10,20,10,20,10,20,10,20,10,20]
[null,null,null,null,{"$f":"'Kế hoạch Tập luyện'!L20","v":"Giảm cường độ  4"},{"$f":"'Kế hoạch Tập luyện'!M20","v":10},{"$f":"'Kế hoạch Tập luyện'!N20","v":50},10,50,10,50,10,50,10,50,10,50]