It would have to be PDF because I don't have Excel or anything else on this computer.
I can tell you that the easiest way to get to doing pushups is doing yoga to strengthen your back AND do doorway pushups first. I find knee pushups to be more trouble than they're worth.
I would say that trying to increase the weight a bit with each workout wouldn't be something that I would recommend. I would get to "x" and then do that weight for a week or so until it feels too easy and then gradually increase and so forth and so on.
As to upper body strength, I've never been able to do a push-up worth beans but I could buck hay all day long, toss sacks of grain, toss calves, pull a horse over and other stuff that takes upper body strength. I stick with the doorway push-ups myself <g>
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