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The RippedBody.com Progress Tracker
(Instructions here)		Example DataWeek 0Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12Week 13Week 14Week 15Week 16Week 17Week 18Week 19Week 20Week 21Week 22Week 23Week 24Week 25Week 26Week 27Week 28Week 29Week 30Week 31Week 32Week 33Week 34Week 35Week 36Week 37Week 38Week 39Week 40Week 41Week 42Week 43Week 44Week 45Week 46Week 47Week 48Week 49Week 50Week 51Week 52Week 53Week 54Week 55Week 56
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Click "File" > "download" or sign in with your Google account and click "File" > "Make a copy."Jan 20, 2024Jan 27, 2024Feb 3, 2024Feb 10, 2024Feb 17, 2024Feb 24, 2024Mar 2, 2024Mar 9, 2024Mar 16, 2024Mar 23, 2024Mar 30, 2024Apr 6, 2024Apr 13, 2024Apr 20, 2024Apr 27, 2024May 4, 2024May 11, 2024May 18, 2024May 25, 2024Jun 1, 2024Jun 8, 2024Jun 15, 2024Jun 22, 2024Jun 29, 2024Jul 6, 2024Jul 13, 2024Jul 20, 2024Jul 27, 2024Aug 3, 2024Aug 10, 2024Aug 17, 2024Aug 24, 2024Aug 31, 2024Sep 7, 2024Sep 14, 2024Sep 21, 2024Sep 28, 2024Oct 5, 2024Oct 12, 2024Oct 19, 2024Oct 26, 2024Nov 2, 2024Nov 9, 2024Nov 16, 2024Nov 23, 2024Nov 30, 2024Dec 7, 2024Dec 14, 2024Dec 21, 2024Dec 28, 2024Jan 4, 2025Jan 11, 2025Jan 18, 2025Jan 25, 2025Feb 1, 2025Feb 8, 2025Feb 15, 2025
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Weight190.1
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Chest99.1
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Right Arm39.2
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Left Arm39.2
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3 Fingers Above Navel84.9
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Stomach at Navel88.1
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3 Fingers Below Navel84.6
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Hips90.3
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Right Thigh64.4
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Left Thigh63.1
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Height175
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Target Rate of Weight Change-1–1.25 lbs / wk
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Target Average Daily Step Count8000
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Average Daily Step Count (Actual)6740
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Training Time(s)6:30
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Meal Times12:00, 20:00
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Training Day Calories, Macros2550 kcal, P:180 C:300 F: 70kcal, P: C: F:
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Rest Day Calories, Macros2250 kcal, P:180 C:180 F: 90kcal, P: C: F:
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Calorie Total Adherence104%
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Training Adherence100%
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Sleep issues? (0-5)1
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Stress issues? (0-5)0
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Hunger issues? (0-5)2
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Fatigue/lethargy? (0-5)1
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"KEY LIFT" PROGRESS (choose one or change as appropriate)
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BB Squat, Leg Press (Squat)Progressing, recovered.
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BB Deadlift, Trap Deadlift, RDL, (Hip hinge)Progressing, not recovered.
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BB/DB Bench Press, Machine Press (Horizontal push)Not progressing, not recovered.
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BB Row, Seated Cable Row (Horizontal pull)Progressing, recovered.
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BB/DB Sh. Press (Vertical push)Progressing, not recovered.
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Chin-up, Lat. Pull-down (Vertical pull)Not progressing, not recovered.
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Take Starting PhotosPhotosPhotosPhotosPhotosPhotosPhotosPhotosPhotosPhotosPhotosPhotosPhotosPhotosPhotos
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Notes
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The data in the first column is example data showing you how to fill it out. Please leave this in the sheet.
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The tracking week runs Sunday to Saturday. The dates above should be Saturdays.
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On the starting Saturday, weigh yourself and note it down where it says “Start”.
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For every week after, weigh yourself every day each morning, take the average and note it at the end of the week.
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Take measurements and note macro and training adherence once each week on Saturday mornings also.
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All measurements to the nearest 0.1cm. No excuses.
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Make notes about your key lifts every two weeks. Choose five, change the ones written where appropriate
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Please send me this data every two weeks on the Saturday. (The dates marked in yellow.)
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Start CutStart MaintenanceStart BulkDiet BreakVacationSick
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