You can download the spreadsheet here, put in your details and let it do all the calculations for you. It will generate a customised schedule for you along with the desired weight for each set to be performed for each lift on the particular set on the given day. It also gives out your predicted 1RMs for your reference.
To optimally use the excel sheet you should download the template and put in the values in turquoise colour cells. In the test weight and reps columns, you write down your current maxes for the corresponding exercise and the number of reps you could do for that weight.
We may have multiple downloads for few games when different versions are available.Also, we try to upload manuals and extra documentation when possible. If you have additional files to contribute or have the game in another language, please contact us!
I had run the madcow theme in the past, but I wasn't happy with a few aspects of it. For example, I didn't like the nicks being right-aligned based on the last character of their nick. Because of this, the developer of the the theme chose a max length for the nicks that meant cutting off any nicks that extended past that max. Why not just left-align it to conserve space Also, there were aspects of the theme that didn't tie in well with itself. So, after several hours of hacking, I finally settled on my new theme. It's not a big departure from the madcow theme, as I loved the color scheme and much of the formatting, and wanted to keep it. However, I also wanted to change what was driving me nuts about the theme. Now, I'm no Irssi theme hacker, so I'm sure there are better ways to reach some of the formatting decisions that I made, but it's working well, so I'm happy.
I decided to name the theme 88_madcows, after my IRC nick 'eightyeight' and keeping homage to the madcow theme developed by dubkat. Below is a screenshot of the theme in action. If you would like to download it, I've provided a link as well. I would recommend running the following commands in your Irssi for maximum theme integration (I have usercount.pl, trackbar.pl and nicklist.pl installed): 1e1e36bf2d