User Manual
Contents
1. About PushxL laj sl Print Close Exercise Declined Dumbbell Press Declined Dumbbell Press PushX L User Manual 18 Roger Inc 2002 The Edit Sets screen PushXL Edit Sets ES About PushxL Close Workout Save Workout Post Mew Exercise Print Max Print Sets Date 6 8 02 Categories T abs Back Legs E 22765 Arms Chest Shoulders Comments Work Harder Exercise Weight Reps Declined Dumbbell Press 2 Al m Declined Dumbbell Flies 0 fiz 4 1 Incined Dumbbell Flies EN 12 3 P 1 inclined Dumbbell Press p ER chest Cable Pulls 60 fiz al 1 1 d PushX L User Manual 19 Roger Inc 2002 The Exercises View screen PushXL Exercises View Form iof x yi Shoulders 2 Dumbbell Shrugs Cable Vertical Rows E ks ks ks kn ks kn amp m m m mim PushX L User Manual 20 Roger Inc 2002 TheEdit Exsis wth Rules PushXL Exercise Modifier Delete Enercise Define New Enercise Ts PushX L User Manual 21 Roger Inc 2002 PushX L Printouts for the Gym Print Max Tuesday Juy16 2002 Jolm Gary Date 6 8 02 Category Chest Stretch EJ ves E No Comments Max Max Last Last Exercise Weight Reps Weight Reps Declined Dumbbell Press 65 2 65 2 Declined Dumbbell Flies 56 122. English units PushX L stores these values in Metric units and uses Metric units perform calculations All other values for Circumference measures and Skin Fold measures must be entered in Metric units Circumference units are centimeters and Skin Fold units are millimeters You can print your assessment results with the Print button or you can clear all values from the form with the Clear Form button Click the Close button to close the Assessments form Printing Workouts for the Gym PushX L can do a lot of things for you but you probably won t want to take your computer to the gym for every workout PushXL allows you to print your workouts in three different ways Examples of each type of printout appear later in this document Print Max This printout shows the exercises comments maximum and last values that were displayed when you first started planning the workout It does not print the weight and reps that you entered for each set only the max and last Y ou can create a Print Max workout plan from the New Workout Edit Workout and Edit Sets screens Print Sets This printout shows the exercises and comments It also prints the weight and reps for each set You can create a Print Sets workout plan from the Edit Workout and Edit Sets screens Print Like This printout also shows the exercises and comments Instead of printing values for only one workout however it prints weight reps and sets for all workouts that are like
3. Selecting the Only Old button displays workouts that have already been performed 11 Selecting the All button displays all workouts in the system This is the default setting 12 PAR Q Selecting the PAR Q button displays the Physical Activity Readiness Questionnaire or PAR Q form This form can be used to assess an athlete s readiness to increase physical activity Use of this form is entirely optional 13 Health History Selecting the Health History button displays the Health History form This form can be used to record additional health information about an athlete Use of this form is entirely optional 14 Assessments Selecting the Assessments button displays the Assessments form This form can be used to calculate Body Composition using two different methods and will also automatically display your Body Mass Index Assessments are used to understand changes in fitness over time Y ou can have multiple assessments in PushXL and can view each assessment by clicking the Previous or Next Assessment button As a new assessment appears on the screen the Evaluation Number will change to identify which Assessment is currently being displayed You can dlick the Now button to have PushX L enter the current date and time for the assessment Your trainer or coach can enter their name in the Administrator field Y our age and gender are also displayed on the form These are used to calculate your body composition PushX L has two methods
4. active or not You cannot modify the fields that PushX L stores for Strength Training exercises You can also add comments to the exercise For Aerobic exercises you can change the fields that PushX L will store For example a runner may want to record time and distance but a swimmer may want to record time and laps PushX L User Manual 4 Roger Inc 2002 Step by Step Editing an Exercise Select a category for your Exercises for that category will exercises appear Active exercise boxes are checked Unchecked exercises are deactivated Double click on an exercise You can now change some of or click the Edit Exercise the parameters that PushX L button stores for that exercise Step by Step Adding a N ew Exercise To add a new Exercise Select the D efine New exercise button Select the Category Enter a name for the exercise For an Aerobic exercise Select the values that you want PushX L to store Exercises can also be added when you are planning a new workout or editing an existing workout When you open a Strength Training exercise to edit PushX L looks up the maximum weight that you have lifted for that exercise Y ou can only change those results by lifting more What are these Rules things Rules allow PushX L to automatically adjust your workouts based on targets that you achieve For example if you achieve 12 reps yo
5. allows you to view modify add and see results for an exercise For strength training exercises PushX L records weight reps and sets These cannot be changed For Aerobic exercises PushX L records your choice of Duration Distance Time or Laps Select the View Exercises button Opens the Exercises View on the Workouts View screen The program divides exercises into categories Chest Back Shoulders Legs Abs Arms Aerobic VVVVVVV Some exercises pre loaded for your convenience Y ou can add exercises within these categories that are specific to your workouts You can name the exercises anything you wish You can delete the exercises that come with PushX L All exercises are edited by selecting the Edit Exercise button or by double clicking on the exercise name itself PushX L User Manual 3 Roger Inc 2002 If you want to change add or delete only a few exercises the Edit Exercise screen described next is the way to go If you want to completely replace PushX L s exercises the Import Exercises Export Exercises and Delete Exercises buttons on the Exercises View screen are the way to go Start by editing the Excel spreadsheet ch Program Files Roger Inc PushX L PushX L Exercise Importer ze This is the file that PushX L will import from The first tab in this file is the ImportEx tab and contains the list of exercises that PushX L will import The fields in this spreadsheet are discusse
6. different time periods Setting this value to zero calculates over all time Step by Step Viewing a Chart In the Workouts View click Select the category that the View Exercises exercise is part of Select the exercise then click See Results Click the Chart button Rules Rules allow PushX L to automatically adjust your workouts based on targets that you achieve For example if you achieve 12 reps you can tell PushX L to automatically increase your weight and decrease your reps Rules are controlled on an exercise by exercise basis Y ou can mix exercises with active rules and exercises with inactive rules in the same workout PushXL User Manual 12 Roger Inc 2002 Rules are supported only for strength training exercises You cannot tum on rules for Aerobic exercises You can tum a rule on or off for an exercise by editing the exercise Step by Step Editing an Exercise s Rules Select a category for your Exercises for that category will exercises appear Active exercise boxes are checked Unchecked exercises are deactivated Double click on an exercise You can now change some of or click the Edit Exercise the parameters that PushX L button stores for that exercise Click the Rules are Active If the rule is off it tums on checkbox If the rule is on it turns off If the rule is off the entire rules section is gr
7. reps by if a target is achieved PushXL User Manual 14 Roger Inc 2002 IncSets Optional Set the value to increase the sets by if a target is achieved Treat the weight increase number as a percent not as an absolute number Increase by 5 not 5 pounds Enter a Y to treat as WeightlsPct Optional percent Search through all records of this exercise when trying to determine if a target has been reached The default is to only look at the last workout that this exercise was in Enter a Y to look QryAll Optional through all records Leave it blank to only look at the last one This field list also appears on the Instructions tab of the c Program Files Roger Inc PushX L PushX L Exercise Importer de file Any row without an exercise name will be ignored Any row without an exercise category will be ignored Any exercise name that is repeated will only be imported the first time If an exercise is not in the Aerobics category but has time distance laps or calories selected these selections will be ignored If an exercise is in the Aerobics category and has none of these selections the entire exercise will be ignored If an exercise is in the Aerobics category all rules settings will be ignored The complete list of exercises to import must be on the first worksheet of the file Contacting Roger Inc On the Web at Wwwroger inc con Email at fnfo roger inc com PushX L User Manual 15 Roger Inc 2002 PushXL Screen Shot
8. 45 1 Inclined Dunbbell Flies 80 4 45 4 Inclined Dunbbell Press 60 4 60 4 Chest Cable Pulls 100 x 100 3 mim mn _ PushX L User Manual 22 Roger Inc 2002 Print Sets Date 6 802 Category Chest Comments Exercise Weight Reps Chest Cable Pulls 80 12 80 12 Declined Dumbbell Flies 40 12 4 12 Declined Dumbbell Press 80 12 50 12 Inclined Dunbbell Flies 30 12 30 12 Inclined Dunbbell Press 40 12 40 12 et mn PushX L User Manual Tuesday July 16 2002 23 Jom Gary Stretch EJ ves E Roger Inc 2002 Print Like PushX L User Manual 24 Roger Inc 2002
9. 7 At the bottom of the rules section there is a small box labeled Look at these workouts PushXL gives you the choice of looking only at the last workout or at all of the workouts in the system to see if you have reached your target PushX L User Manual 13 Roger Inc 2002 Rules are examined only when a workout is copied by using the Copy a Workout button If you plan a new workout that includes an exercise with an active rule the rule will be ignored When rule changes your workout it does so on a set by set basis Each set is examined separately to see if the target has been achieved You can ask PushX L to change the number of sets that you do if you achieve a target You can never get PushX L to do less than one set As an example if you are currently doing 2 sets and you tell PushX L to reduce the sets by 3 when you hit your goal PushX L will only reduce the sets by 1 If you ask PushX L to increase your sets the last set that you currently have will be changed according to the weights and reps that you want and then that last set will be repeated as many times as you ask PushXL Exercise Importer Spreadsheet The PushX L Exercise Importer spreadsheet has a number of fields many of them optional to determine how PushX L should import an exercise The complete field list is as follows Req d or Description Field Optional The name of the exercise Each exercise must have a unique Exercise Required name The catego
10. When you re ready to see results PushXL PushXL User Manual Version 2 0 February 2003 Table of Contents All material described and contained in this manual is Copyright 2002 by Roger Inc Introduction Thank you for selecting PushX L as your performance partner PushX L is for coaches and trainers and people who are interested in planning and tracking their fitness results It is a tool to manage workouts As a fitness enthusiast I saw a need to keep track of my own workouts and found paper based tracking to be too cumbersome As a result PushX L was created Through conversations with friends I quickly realized that other people had the same need I would love to hear how PushX L is helping you or how it could be improved to help you Have a good workout John Gary President Roger Inc jgary roger inc com John Gary Creator of PushXL PushX L User Manual 1 Roger Inc 2002 Installation PushX L is installed on the hard drive of your computer and requires gt A8Mb of memory gt Windows 95 or higher gt 60 MB of hard drive space PushX L can either be downloaded from the Roger Inc web site or installed from a CD The files to be installed include PushX L ico PushX L mde UserManual pdf PushX L Exercise Importer xls PushX L Exercise Exporter xls ReleaseN otes and EULA pdf Microsoft Access Runtime VVVVVVV PushXL s Organization PushX L is based around workouts A workout is com
11. a choice to use Edit Sets or Edit Workout Y ou can tell PushX L which one to choose by changing the value of the Edit Method field in the User form You can always double click on an exercise to view the weights and reps for each set Once you have entered the values for your workout print a Workout Plan to take to the gym by clicking Print Max Print Sets or Print Like Each one is described later in this guide Do not change exercises through the Edit Workout or Edit Sets screens Y ou can add exercises with the Work Harder button but if you change an existing exercise strange things will happen Instead delete the workout and make a new one Edit Sets is also used to enter values for an Aerobic workout 7 Copy a Workout This action creates an almost exact duplicate of the selected workout When you copy a workout the new workout has today s date instead of the date from the original workout Also copying a workout causes PushX L to check each exercise for rules and targets If you PushX L User Manual 9 Roger Inc 2002 have a rule tumed on for an exercise in the copied workout and if you have met your goal for that exercise PushX L will change the weight reps or sets for that exercise in the new workout Rules are discussed later in this document 8 Delete a Workout This action deletes the selected workout 9 Only New Selecting the Only New button displays workouts that have not yet been performed 10 Only Old
12. ay and no values can be changed If the rule is on the section is active and values can be changed You can activate a rule set values and turn the rule back off The top row of the rules section allows you to define the goals or targets that you want to achieve before PushX L adjusts your workout for you Y ou can tell PushX L to adjust your workout when you lift a certain weight when you do a certain number of reps or when you do a certain number of sets You only need to achieve one of these targets to have PushX L change your workout The column under the targets allows you to tell PushX L what to do when target is met You can tell PushX L to change the weight that you re lifting the reps that you re doing or the total number of sets that you do The most typical example of using a rule is as follows e When I achieve 12 reps increase my weight by 10 pounds and decrease my reps by 4 then work with more weight and less reps When I build back up to 12 reps at the higher weight PushX L will increase my weight again and decrease my reps If you want to increase weight you have an option of increasing the weight by an absolute amount such as 10 pounds or you can increase the weight by a percentage by checking the Percent checkbox If you are currently lifting 70 pounds and enter 10 as the amount to increase weight by PushX L will change your weight to 80 If you check the Percent box PushX L will raise the weight to 7
13. d later in this document and also on the Instructions tab in the spreadsheet List your exercises with the required fields as shown in the Instructions tab When the spreadsheet is done close it and retum to the Exercises View screen in PushX L Click the Export Exercises button to save the list of exercises that are currently in PushX L Then click the Delete button to remove all of the exercises Finally click the Import Exercises button to import from the spreadsheet Exported exercises will be saved in the c Program Files Roger Inc PushX L PushX L Exercise Exporter xls file Step by Step Exporting Deleting Importing Edit the Excel spreadsheet List the exercises that you c Program Files Roger wish to import into PushX L Inc PushX IA PushX L Exercise Importer xls Click the Export Exercises All currently installed exercises button are exported to the c Program Files Roger Inc PushX L PushXL Exercise Exporter xls file Click the Delete Exercises All of the currently installed button exercises are deleted Click the Import Exercises All of the exercises in the button cA Program Files Roger Inc PushX L PushXL Exercise Importer xls file are imported and installed The Edit Exercise screen allows you to modify the parameters of an exercise For Strength Training exercises you can modify the exercise s category name last date performed and can set it to be
14. no last performance date By default the date used is the date that this version of PushX L was created Once you change the date to your birthday any new exercises that you add will use your birthday as the last performance date Also if you use the assessment module PushX L uses your birthday as part of the body composition calculation You can also enter your gender which is also used in the body composition calculation If you leave out your birthday and gender the body composition calculations will not give the correct results There are other fields on the User screen If they help you please use them If not you can ignore them Step by Step Adding User Information Select Edit User Opens the User form User First Name Enter the first name of the athlete User Last Name Enter the last name of the athlete Exercises This allows you to specify the number of exercises created in a new workout Birthday Add the users birthday 00 00 0000 Gender Either or F 4 Plan a New Workout Click the Plan a New Workout button to start planning a new workout in PushXL The New Workout form allows you to specify the categories you wish to work and select the exercises that you want to perform in the order that you want to perform them Once an exercise is selected PushX L displays your best results ever and your last results for that exercise You can t change an
15. nt a Workout Plan to take to the gym by clicking Print Max Print Sets or Print Like Each one is described later in this guide Do not change exercises through the Edit Workout or Edit Sets screens You can add exercises with the Work Harder button but if you change an existing exercise strange things will happen Instead delete the workout and make a new one PushX L User Manual 8 Roger Inc 2002 6 Edit Sets The Edit Sets view is also used to change of weights reps and sets for strength training workouts This view is best used when you want to vary weight and reps combination from set to set such as in a pyramid workout If you want to use the same weight and reps for each set you should use the Edit Workout view described in the last section Step by Step Edit Sets In the Workouts View select Select Edit Sets the workout to edit Or double click on the In Edit Sets form change the workout weights and reps for the first set of the first exercise Click the right arrow button to move to the next set of that exercise Type comments in the Comments field optional If Aerobics has been selected check the values to be tracked Close the window When you plan new workout then click the Edit Workout button PushX L makes a choice to use Edit Sets or Edit a Workout When you double click on a workout in the Workouts View PushX L again makes
16. of calculation Circumference measurement and Skin Fold measurement Your coach or trainer can take these measurements for you and enter them into PushX L and PushX L will calculate your body composition or percentage of body fat If you are a male the fields in the Circumference section that need to be completed are Abdomen Hip and Iliac If you area female the fields in the Circumference section that need to be completed are Abdomen and Hip PushX L User Manual 10 Roger Inc 2002 If you are a male the fields in the Skin Folds section that need to be completed are Chest Abdomen and Thigh If you area female the fields in the Skin Folds section that need to be completed are Triceps Supreilium and Thigh The Skin Folds section requires three trials of the same measurement For example measure the Thigh three times and enter the values into Thigh Trial 1 Thigh Trial 2 and Thigh Trial 3 PushX L uses the average of the three trials in the calculation The required fields in both sections are shown in bold Other fields in these sections may be filled in if you wish but they are not used to calculate body composition The Circumference calculation also uses your Birthday and Height if you area female and your Weight if you are a male The Skin Fold calculation uses your age Both calculations use your gender If any required values are not entered the calculations will show zeros Height and weight can be entered in Metric or
17. posed of categories of exercises with a common focus such as gt Back gt Chest gt Aerobics Within each category there are separate types of exercises that have specific values For example gt Chest2 Declined Dumbbell Press Weight Reps Sets A workout may contain multiple categories with multiple exercises with multiple weights reps and sets Exercises should be added to workouts in the order that they are to be completed PushX L can be used for groups of athletes such as teams either by itself or in conjunction with its administrative module PushAD Getting Around in PushXL In PushX L information is entered into fields gt To move to the next field press tab gt To move to a specific field place the cursor in that field Arrow keys do not move the cursor to the next field PushX L User Manual 2 Roger Inc 2002 Using PushXL PushX L opens to the WorkoutsView The Workouts View is the main window for managing your Workouts It has four groups of buttons These eight buttons control PushX L s primary functions This User Manual will address each of them in the following order Close View Exercises Edit User Plan a New Workout Delete a Workout Copy a Workout Edit a Workout Edit Workout Sets Only New 10 Only Old 11 All 12 Modules PAR Q Health History Assessment CON 0 L Close Selecting the Close button closes PushX L 2 View Exercises The View Exercises button
18. ry for the exercise Each exercise must have a category assigned Valid categories are Abs Aerobics Arms Category Required Back Chest Legs Shoulders Comments are not necessary but you can enter seat heights or Comments Optional other information here Put a Y in this field to import the exercise but make it not active Not_Active Optional The default is to leave this blank and import active exercises This represents the last date that the exercise was done If you Last_Date Optional don t enter a date PushXL will default to 9 13 02 This is one of the possible fields for an Aerobic exercise These fields only apply to exercises with the Aerobics category Exercises with other categories such as Abs or Chest will ignore these settings An Aerobic exercise must have at least one of these four values set Put in the column for the values you Time Optional want to record for this exercise Distance Optional Calories Optional Laps Optional Put a Y in this field to import a rule with this exercise Rules are RuleActive Optional not supported for Aerobic exercises TargetWeight Optional Set a target weight for the rule you are importing TargetReps Optional Set a target number of reps for the rule you are importing TargetSets Optional Set a target number of sets for the rule you are importing IncWeight Optional Set the value to increase the weight by if a target is achieved IncReps Optional Set the value to increase the
19. s The User screen PushXL User PushX L User Manual 16 Roger Inc 2002 The Plan a New Workout screen PushXL New Workout Form Pm x About PushXL 81 x Print Workout Close Workout Save Workout Edit Workout Define New Exercise Date 7 16 02 Categories Abs Back Arms Chest Shoulders Legs 8 227052 Comments Work Harder Exercise Max Weight Max Reps Last Weight Last Reps Declined Dumbbell Press 5 34 2 Declined Dumbbell Flies E fi2 2 Dumbbell Press feo E inclined Dumbbell Flies Declined Dumbbell Press a Declined Dumbbell Flies Dumbbell Press Dips 4 Pushups J Inclined Dumbbe PushXL User Manual 17 Roger Inc 2002 The Edit a Workout screen PushXL Edit Workout Form Gl X laix Print Like About PushxL Close Workout Save Workout Post Mew Exercise Edit Sets Date EE Stretch Print Max Print Sets Inter Nin 0 Categories Abs Back Legs Arms Chest Shoulders Comments Work Harder Exercise Comments Weight Reps Sets Declined Dumbbell Press Fo 2 2 Declined Dumbbell Flies 2 2 Incined Dumbbell Flies D ER 2 2 inclined Dumbbell Press y 12 2 i t Cable Pulls X 80 12 2 es SO _ PushXL View A Particular Exercise Records s EZ
20. t view is used to change of weights reps and sets for strength training workouts This view is best used when you have a weight and reps combination that you want to repeat for all sets For example if you want to perform 3 sets of Bench Press at 135 pounds and 10 reps Edit Workout is the way to go If you want to vary the weight and reps from set to set such as in a pyramid workout you should use the Edit Sets view described in the next section Step by Step Edit a Workout In the Workouts View select Select Edit Workout the workout to edit Or double click on the In Edit Workout form change workout the weights reps and sets to the desired values Enter comments about the set When you plan new workout then click the Edit Workout button PushX L makes a choice to use Edit Workout or Edit Sets When you double click on a workout in the Workouts View PushX L again makes a choice to use Edit Workout or Edit Sets You can tell PushX L which one to choose by changing the value of the Edit Method field in the User form If you have created a workout that uses different weights and reps and you view that workout through Edit a Workout an asterisk will appear next to the number of sets to remind you that all sets are not the same You can always double click on an exercise to view the weights and reps for each set Once you have entered the values for your workout pri
21. the one you selected A like workout is one that has the exact same list of exercises You can create a Print Like workout plan from the Edit Workout screen PushX L User Manual 11 Roger Inc 2002 Entering Changes Sometimes you may not follow a planned workout In order to ensure that your data is based on an actual workout rather than planned workout you should write any differences from the plan on the printout After your workout these differences should be entered into PushX L either through Edit Workout or E dit Sets Once the values for your workout are entered click the Post button Clicking the Post button will mark the workout as being performed so it now will appear in the Only Old view instead of the Only New view It will still appear in the All view Posting also causes exercise rotation so that the exercises performed on this workout will now appear at the bottom of the list when you plan a new workout that uses the same category Seeing Results PushX L shows you the results of your workouts The results of your efforts can be displayed in two ways Asalist of weights and reps ordered by date Asachart showing the maximum for each workout that the exercise is part of The chart also includes summary statistics that show how you have improved over time The chart cannot be changed but the time period for the statistics can be changed Change the Summary Interval in weeks field to calculate statistics over
22. u can tell PushX L to automatically increase your weight and decrease your reps Rules are supported only for strength training exercises and are discussed in a separate section later in this document Why Active or Inactive PushX L allows you to set an exercise to be active or inactive Why If you travel to a different gym you may not be able to do your usual set of exercises By setting exercises active or not you can determine which exercises will appear when you plan your workouts without having to delete and recreate exercises You can also use the Active selection to mark exercises that you do not do any more When you plan a new workout only active exercises appear in the list 3 Edit User Selecting the Edit User button opens the screen called User This will allow you to create your profile It also is used to set the number of exercises created by default in new workouts The Exercises field controls the number of Strength Training exercises that will be available by PushX L User Manual 5 Roger Inc 2002 default when a new workout is created You can change this number on a workout by workout basis or you can set a default here You can enter your birthday All exercises in PushX L have a date when they were last performed New workouts are planned based on the last performance date of an exercise If a new exercise is added or if you have never used PushX L before exercises will not have been performed so they have
23. y values that PushX L returns To enter weight reps sets or Aerobic values for a workout you must then click the Edit Workout button Editing your workout is described in the next section The pull down menu in the exercise field lists the most recently completed exercises last This way you don t get stuck in the rut of repeating the same exercises for the same body parts Exercise rotation is a key to avoiding performance plateaus PushX L User Manual 6 Roger Inc 2002 Only one aerobic exercise can be performed per workout Multiple categories and multiple exercises can be performed within a Strength Training workout Step by Step Planning a N ew Workout Select Plan a New Workout Opens the New Workout Form from the Workouts View Select the exercise Select the exercises for the category ies for your workout from the pull down workout menus The list of contains active exercises that match the categories you selected Press Work Harder to add additional exercises Select EditWorkout Opens the EditView Add the desired values for weights sets and reps For strength training exercises you can control the default number of exercise fields that appear when you plan a new workout Click the Edit User button and change the Exercises field to the number of exercises you want to see for your workouts PushX L User Manual 7 Roger Inc 2002 5 Edit a Workout The Edit Workou
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