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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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To use this sheet you need to create your own copy.
Click "File" > "Download" or sign in with your Google account and click "File" > "Make a copy."		Jan 4, 2025Jan 11, 2025Jan 18, 2025Jan 25, 2025Feb 1, 2025Feb 8, 2025Feb 15, 2025Feb 22, 2025Mar 1, 2025Mar 8, 2025Mar 15, 2025Mar 22, 2025Mar 29, 2025Apr 5, 2025Apr 12, 2025Apr 19, 2025Apr 26, 2025May 3, 2025May 10, 2025May 17, 2025May 24, 2025May 31, 2025Jun 7, 2025Jun 14, 2025Jun 21, 2025Jun 28, 2025Jul 5, 2025Jul 12, 2025Jul 19, 2025Jul 26, 2025Aug 2, 2025Aug 9, 2025Aug 16, 2025Aug 23, 2025Aug 30, 2025Sep 6, 2025Sep 13, 2025Sep 20, 2025Sep 27, 2025Oct 4, 2025Oct 11, 2025Oct 18, 2025Oct 25, 2025Nov 1, 2025Nov 8, 2025Nov 15, 2025Nov 22, 2025Nov 29, 2025Dec 6, 2025Dec 13, 2025Dec 20, 2025Dec 27, 2025Jan 3, 2026Jan 10, 2026Jan 17, 2026Jan 24, 2026Jan 31, 2026
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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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