Hello I have created a PRMC fitness spreadsheet It Logs · Body weight exercises · Resistance training exercises · Cardio · RMFA Mock tests · It records max achieved/best results in all exercises. · It also correlates to the latest PRMC scores to show progress. Furthermore · It logs weight and displays this next to a target weight of ones personal setting and displays this in charts. It also complies important forum info such as the: · PRMC Scoring · 12 week course · Arny's plan · Fintan and many of the other circuits people look for on the forum. This has taken me months to put together and I am sure you will find it an excellent spreadsheet. I certainly think it is the closest I have come to creating a piece of art. There is much more to this than I have explained and I would like to put it out for beta testing for everyone on the forum to try. Mainly to see if anything needs ironing out. Many of the cells are locked as the sheet is formula heavy. The 10 Sheets Sheet 1 - Personal Details On this page you can enter Name, Age, Height and PRMC date. In weight table at the bottom of this sheet you can enter bodyweight. This will automatically update the weight category in the Personal Information table Sheet 2 – 12 week Fitness Plan The Royal Marines Pre PRMC 12 week plan and PRMC Scoring Sheet 3 – Fitness Plan Contains a space to customise your personal fitnes plan. Shows plans such as: · Arny’s Plan · SBS Challenge · Tom’s Two Minuits · Fintan Circuit Sheet 4 - Bodyweight exercises Use this sheet to record all the bodyweight activities that you do. MAX records are shown on Personal sheet. You can enter · Date · Exercise · Current body weight · Additional weight (i.e Arny’s) · Sets · Reps · Rest · Time · Notes Sheet 5 - Resistance exercises Similar to sheet 2 this sheet journals all weightlifting that is done and records 1, 5 and 10 rep max weight lifts and records the MAX records on Sheet 1. You can enter · Date · Exercise · Weight · Sets · Reps · Rest · Time · Notes Sheet 6 - Cardio Exercises Once again this sheet is where exercises are recorded although these are cardio exercise specific. Some of the MIN records are recorded on Sheet 1. Note only records that follow the distances set on the (personal) sheet will be recorded on said sheet. However you can still keep record of odd distances You can enter · Date · Exercise · Distance · Elevation · Time · VO2 · Notes Please note slope will only work if hill sprints is selected (to give rough guide of difficulty) Sheet 7 – RMFA Bodyweight This Sheet contains the journal of practice runs of the PRMC tests, although very similar to Sheet 4 it is much more specific, limiting the amount of exercises via validation to three exercises. I will use this sheet to record my times, or level achieved in the tests that involve Pressups, situps and pullups. You can enter · Date · Exercise · Max Rep Score will be automatically calculated and best scores will be added to the Personal sheet Sheet 8 – RMFA VO2/BFT Sheet This Sheet contains the journal where you will record scores of my practice runs of VO2 and BFT Again it is very similar to sheet 6 but it is test specific and stripped back using validation. You can enter · Date · Exercise (BFT/VO2) · Time Score is automatically calculated and records returned on personal sheet Sheet 9 - Royal Marines Fitness Assessment (RMFA) Score Sheet This Sheet contains the table with the score ranges used for Sheet 4 and 5 and is a reference page to work out scoring functions Sheet 10 - Calculations This is a workings/scrapbook page used mainly for making data validation lists, potential additions and calculations. It will likely be hidden at completion of the workbook.