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[]
[null,"PLAN TRENINGOWY"]
[]
[null,"DATA ROZPOCZĘCIA",null,null,"ROZGRZEWKA",null,null,null,null,null,null,"ĆW. SIŁOWE"]
[null,"2011-08-01",null,null,"ĆWICZENIA","POWTÓRZENIA","OBCIĄŻENIE","LICZBA TYGODNI","CZĘSTOTLIWOŚĆ","ROZPOCZĘCIE",null,"ĆWICZENIA","POWTÓRZENIA","OBCIĄŻENIE","LICZBA TYGODNI","CZĘSTOTLIWOŚĆ","ROZPOCZĘCIE"]
[null,"WIEK",null,null,"Rozgrzewka 1",10,30,4,"Codziennie","2011-08-01",null,"Ćwiczenie siłowe 1",7,100,4,"Codziennie","2011-08-01"]
[null,46,null,null,"Rozgrzewka 2",10,40,4,"Codziennie","2011-08-01",null,"Ćwiczenie siłowe 2",7,125,4,"Codziennie","2011-08-01"]
[null,"PŁEĆ",null,null,"Rozgrzewka 3",10,20,4,"Codziennie","2011-08-01",null,"Ćwiczenie siłowe 3",7,75,4,"Codziennie","2011-08-01"]
[null,"M",null,null,"Rozgrzewka 4",10,50,4,"Codziennie","2011-08-01",null,"Ćwiczenie siłowe 4",7,85,4,"Codziennie","2011-08-01"]
[null,"WZROST (M)",null,null,"Uwagi:"]
[null,6]
[null,"WZROST (CM)"]
[null,0]
[null,"WAGA (KG)"]
[null,244,null,null,"ĆW. AEROBOWE",null,null,null,null,null,null,"ROZCIĄGANIE"]
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[null,48,null,null,"Ćwiczenie aerobowe 1",30,50,4,"Codziennie","2011-08-01",null,"Rozciąganie 1",10,30,4,"Codziennie","2011-08-01"]
[null,"TALIA (CM)",null,null,"Ćwiczenie aerobowe 2",30,60,4,"Codziennie","2011-08-01",null,"Rozciąganie 2",10,40,4,"Codziennie","2011-08-01"]
[null,44,null,null,"Ćwiczenie aerobowe 3",30,40,4,"Codziennie","2011-08-01",null,"Rozciąganie 3",10,20,4,"Codziennie","2011-08-01"]
[null,"TKANKA TŁUSZCZOWA (CEL)",null,null,"Ćwiczenie aerobowe 4",30,30,4,"Codziennie","2011-08-01",null,"Rozciąganie 4",10,50,4,"Codziennie","2011-08-01"]
[null,9]
[null,"TKANKA TŁUSZCZOWA"]
[null,11]
[null,"BMI (CEL)"]
[null,22]
[null,"BMI"]
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[]
[null,"PLAN TRENINGOWY"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Uwaga: zduplikuj ten arkusz dla każdego tygodnia."]
[null,"POCZĄTEK TYGODNIA",null,null,"ROZGRZEWKA","PLAN",null,{"$f":"DataRozpoczęcia","v":"2011-08-01"},null,{"$f":"H4+1","v":"2011-08-02"},null,{"$f":"J4+1","v":"2011-08-03"},null,{"$f":"L4+1","v":"2011-08-04"},null,{"$f":"N4+1","v":"2011-08-05"}]
[null,"2011-08-01",null,null,"ĆWICZENIA","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE"]
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[null,"BIEŻĄCA KLATKA PIERSIOWA (CM)",null,null,{"$f":"'Plan treningowy'!E8","v":"Rozgrzewka 3"},{"$f":"'Plan treningowy'!F8","v":10},{"$f":"'Plan treningowy'!G8","v":20},10,20,10,20,10,20,10,20,10,20]
[null,48,null,null,{"$f":"'Plan treningowy'!E9","v":"Rozgrzewka 4"},{"$f":"'Plan treningowy'!F9","v":10},{"$f":"'Plan treningowy'!G9","v":50},10,50,10,50,10,50,10,50,10,50]
[null,"BIEŻĄCA TALIA (CM)"]
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[null,"BIEŻĄCA TKANKA TŁUSZCZOWA",null,null,"ĆWICZENIA","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE"]
[null,10.8,null,null,{"$f":"'Plan treningowy'!L6","v":"Ćwiczenie siłowe 1"},{"$f":"'Plan treningowy'!M6","v":7},{"$f":"'Plan treningowy'!N6","v":100},5,100,6,90,7,100,7,100,7,100]
[null,"TKANKA TŁUSZCZOWA (CEL)",null,null,{"$f":"'Plan treningowy'!L7","v":"Ćwiczenie siłowe 2"},{"$f":"'Plan treningowy'!M7","v":7},{"$f":"'Plan treningowy'!N7","v":125},5,125,6,125,5,125,7,125,7,125]
[null,9,null,null,{"$f":"'Plan treningowy'!L8","v":"Ćwiczenie siłowe 3"},{"$f":"'Plan treningowy'!M8","v":7},{"$f":"'Plan treningowy'!N8","v":75},7,75,7,75,7,75,7,75,7,75]
[null,"BIEŻĄCY WSKAŹNIK BMI",null,null,{"$f":"'Plan treningowy'!L9","v":"Ćwiczenie siłowe 4"},{"$f":"'Plan treningowy'!M9","v":7},{"$f":"'Plan treningowy'!N9","v":85},6,85,7,85,7,85,7,85,7,85]
[null,{"$f":"IFERROR(IF(B7,(B7/('Plan treningowy'!Plan_Wzrost_stopy*12+'Plan treningowy'!Plan_Wzrost_cale)/('Plan treningowy'!Plan_Wzrost_stopy*12+'Plan treningowy'!Plan_Wzrost_cale)*Współczynnik_BMI),0),0)","v":32.68514151234568}]
[null,"BMI (CEL)",null,null,"ĆW. AEROBOWE","PLAN",null,{"$f":"DataRozpoczęcia","v":"2011-08-01"},null,{"$f":"H18+1","v":"2011-08-02"},null,{"$f":"J18+1","v":"2011-08-03"},null,{"$f":"L18+1","v":"2011-08-04"},null,{"$f":"N18+1","v":"2011-08-05"}]
[null,{"$f":"'Plan treningowy'!B25","v":22},null,null,"ĆWICZENIA","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE"]
[null,null,null,null,{"$f":"'Plan treningowy'!E17","v":"Ćwiczenie aerobowe 1"},{"$f":"'Plan treningowy'!F17","v":30},{"$f":"'Plan treningowy'!G17","v":50},30,50,30,50,30,50,30,50,30,50]
[null,null,null,null,{"$f":"'Plan treningowy'!E18","v":"Ćwiczenie aerobowe 2"},{"$f":"'Plan treningowy'!F18","v":30},{"$f":"'Plan treningowy'!G18","v":60},25,60,26,60,29,60,30,60,30,60]
[null,null,null,null,{"$f":"'Plan treningowy'!E19","v":"Ćwiczenie aerobowe 3"},{"$f":"'Plan treningowy'!F19","v":30},{"$f":"'Plan treningowy'!G19","v":40},26,40,27,40,30,40,30,40,28,40]
[null,null,null,null,{"$f":"'Plan treningowy'!E20","v":"Ćwiczenie aerobowe 4"},{"$f":"'Plan treningowy'!F20","v":30},{"$f":"'Plan treningowy'!G20","v":30},30,30,30,30,30,30,30,30,30,30]
[]
[null,null,null,null,"ROZCIĄGANIE","PLAN",null,{"$f":"DataRozpoczęcia","v":"2011-08-01"},null,{"$f":"H25+1","v":"2011-08-02"},null,{"$f":"J25+1","v":"2011-08-03"},null,{"$f":"L25+1","v":"2011-08-04"},null,{"$f":"N25+1","v":"2011-08-05"}]
[null,null,null,null,"ĆWICZENIA","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE","POWTÓRZENIA","OBCIĄŻENIE"]
[null,null,null,null,{"$f":"'Plan treningowy'!L17","v":"Rozciąganie 1"},{"$f":"'Plan treningowy'!M17","v":10},{"$f":"'Plan treningowy'!N17","v":30},10,30,10,30,10,30,10,30,10,30]
[null,null,null,null,{"$f":"'Plan treningowy'!L18","v":"Rozciąganie 2"},{"$f":"'Plan treningowy'!M18","v":10},{"$f":"'Plan treningowy'!N18","v":40},10,40,10,40,10,40,10,40,10,40]
[null,null,null,null,{"$f":"'Plan treningowy'!L19","v":"Rozciąganie 3"},{"$f":"'Plan treningowy'!M19","v":10},{"$f":"'Plan treningowy'!N19","v":20},10,20,10,20,10,20,10,20,10,20]
[null,null,null,null,{"$f":"'Plan treningowy'!L20","v":"Rozciąganie 4"},{"$f":"'Plan treningowy'!M20","v":10},{"$f":"'Plan treningowy'!N20","v":50},10,50,10,50,10,50,10,50,10,50]