NEWAGAIN's SparkPeople Blog NEWAGAIN's Blog on SparkPeople, home of free diet plans and a healthy living community Hardgainer Solution Training Program Continues I am continuing with Scott Abel's Hardgainer Solution Training Program. <BR> <BR> This program is a rep-based program (not circuit or metabolic training). A big rule in this program is do NOT train to failure….under train because this is a long term commitment of a year. I will be taking a break in this training during the month of April to start Cathe STS DVD program that runs for 3 1/2 months, then I'll pick back up where I left off when done with STS. <BR> <BR> Hardgainer Solution prog... Sun, 28 Jan 2018 18:03:32 EST Happy New Year 2018: First day to start a new training program by Scott Abel…Hardgainer Solution January 1, 2018 – Happy New Year – Monday: First day to start a new training program by Scott Abel…Hardgainer Solution. <BR> <BR> This program is a rep-based program (not circuit or metabolic training). A big rule in this program is do NOT train to failure….under train because this is a long term commitment of a year. I will be taking a break in this training during the month of April to start Cathe STS DVD program, then pick back up where I left off when done with STS. <BR> <BR> Hardgain... Mon, 1 Jan 2018 11:26:40 EST Bodyweight training until end of year..arm injury To prevent further injury of right arm/shoulder I decided to stop using weight/resistance equipment specifically for upper body exercises until the end of this year. I am going to do more body weight movements and take MORE active rest days (no strength training) until year end. I want to be ready ready to hit Scott Abel's Hardgainer Solution training program on January 1st. <BR> <BR> I've been having the uncomfortable symptoms of "itis" that recently started in my right arm up into the righ... Fri, 8 Dec 2017 18:50:52 EST December 1, 2017: New Month..Continuation of 3-Day Conditioning December 1, 2017 – Fri – New month and continuation of 3-Day Conditioning by Scott Abel. I like to take body stats on the first day of each month. I just completed 4 weeks of this training this morning and have 3 more weeks to go. A recovery week will be taken Christmas week. <BR> <BR> There was a decrease of a combined total 4 inches in the following areas: Shoulders, Waist, Abs, Hips, Wrist, Thigh, and Calf. <BR> Weight scale number increase of 1.7 lbs. <BR> Body Fat % decrease of .2%. ... Fri, 1 Dec 2017 15:37:53 EST Start of Scott Abel's 3-Day Conditioning Program.... November 6, 2017: Today is the start of Scott Abel’s 3-Day Conditioning Program for whole body strength and conditioning. <BR> <BR> It provides a little of everything in a way that should enhance my mobility, too. There is no set duration for program but my plans are to use it until the end of 2017. Abel does mention that the average time on this program can be 10-22 weeks. It has six different workouts which will be performed three days each week (i.e. Monday WO1, Wednesday WO2, Friday WO3... Mon, 6 Nov 2017 17:28:16 EST Completion of Scott Abel's 4-Day MET Bodybuilding Training Program Completed 17 weeks of Scott Abel’s MET Body Building Complexes. <BR> <BR> Today’s was WO 4…three groups of bi-plexes for Shoulders, Quads/Glutes/Hamstrings. At the end I performed Abel’s Rotator Cuff Exercises using resistance tubes. <BR> <BR> If you haven't been following Scott Abel, then I highly recomment that you do so especially those in the age group 50+. I've not only used his training programs but have read several of his books: <BR> <BR> Physique After 50 <BR> Permanent Weight L... Fri, 27 Oct 2017 10:54:30 EST MET Bodybuilding Training continues.... Tomorrow starts week 16 of 17, Scott Abel's MET Bodybuilding Training. Week 16 and 17 will consist of three bi-plexes of exercises with a different training on M-W-F. <BR> <BR> I have some idea what November's training will be but I'm torn between two different plans. <BR> <BR> I have really enjoyed MET Bodybuilding. Coach Scott Abel's information with regards to fitness and nutrition is on point for me especially being in the age 50+ group. <BR> <BR> Wishing all of my Friends a fantastic... Sun, 15 Oct 2017 16:53:36 EST September is a new month...MET and Specialty Legs the focus Hi Spark Friends! <BR> <BR> I just completed 9 weeks of Scott Abel's MET Body Building Training. <BR> <BR> For the month of September I will continue with this training method (slightly modified) and add a Specialty Legs. My upper body muscles always get an excellent workout but Specialty Legs will help provide extra work on muscles that appear to be lagging. <BR> <BR> I will be performing this combined training for at least the month of September. The sequencing per week will proceed as:... Sat, 2 Sep 2017 09:29:50 EST Still in Scott Abel's MET Bodybuilding Training. I am enjoying Coach Scott Abel's training and diet methodologies. If you are not familiar with him, he has several books and a great Youtube Channel....check him out. He's been around for at least 40 decades and shares sustainable commonsense knowledge on nutrition and fitness. <BR> <BR> I just finished up week 5 of this particular training. It uses sets of quad-plexes which is done 4 days per week with three Off Days. I use bodyweight, dumbbells, resistance tubes, flat loop bands, dowel use... Sat, 5 Aug 2017 14:44:42 EST July 17, 2017: Scott Abel's MET Bodybuilding Week 3, WO #1 (chest/lats/biceps) July 17, 2017 – M – MET bodybuilding, week 3, WO 1, chest/lats/biceps focused complexes. <BR> <BR> This week I added exercises to work bicepsfor this particular WO 1. This created three exercises per complex. Took me approximately 36 minutes which included a 4 minute dynamic warmup. Used 12.5 DB, Resistance tubes combinations (10-16lbs). <BR> <BR> DB Flat Chest Press/Lat Wide Pulldowns/DB Bicep Curls <BR> <BR> DB Close Grip Chest Press/Reverse Grip Lat Pulldown/High Pulley Concentration C... Mon, 17 Jul 2017 10:06:06 EST 4-Day MET Bodybuilding Training...18-20 weeks July 3, 2017 – M – At first I was going to take this as an Active Rest Week but after reading Scott Abel’s Physique After 50 book and some words that a fitness pal spoke to me (thank you) the weekend rest period was plenty. I knew my body was ready to start a new training routine. <BR> <BR> 4-Day MET Bodybuilding is a Hybrid (MET + Hypertrophy) training program. Goal is hypertrophy/physique development & conditioning, through traditional strength training exercises and functional movements. ... Tue, 4 Jul 2017 09:32:24 EST Warrior Training: Completed All Phases June 30, 2017 – F – Warrior Strength Phase completed ending with WO 3. Used a red flat loop band (max 80lbs) and a combination of tube bands (up to 50lbs). Just from a personal viewpoint, in the future those Arnold Press will be done with dumbbells. As the resistance increases the bands do start to rub against skin which doesn’t feel good. <BR> <BR> I can say that throughout Warrior Training each phase (Endurance, Hypertrophy, Strength) presented great challenges and I enjoyed the progressi... Fri, 30 Jun 2017 14:01:21 EST Warrior Training: Phase 3 (Maximal Strength) June 5, 2017 – M – Today I’m entering the final phase of the Warrior Training Program called Maximal Strength which runs for 4 weeks and includes a WO1, WO2, WO3. Each workout is done on a different day per week (M-W-F). <BR> <BR> This phase requires lifting 6RM and 3RM per prescribed exercise. I am using the Black Mountain Stackable Resistance Tubes and Flat Loop Bands. It took me approximately 55 minutes. <BR> <BR> Deadlift, dowel with Red/Blue Flat Loop Bands (50-115lbs) <BR> Standing B... Tue, 6 Jun 2017 13:07:32 EST Warrior Training: Phase 2 (Hypertrophy) May 1, 2017 – M – New month and start of Phase 2 of Warrior Training which is Hypertrophy. This phase will be done for 4 weeks and uses 3 different works per week (WO1, WO2, WO3). I will be using stackable resistance tube bands and one extremely heavy loop band. I have selected M-W-F as the training days. Other days will be active rest or complete rest days with a continuation of the 30 days of Yoga With Adriene included. It took me approximately 44 minutes which included a warmup and appropr... Mon, 1 May 2017 10:47:30 EST Journal Entries: Strength Training For Fat Loss (metabolic)...Week 1 February 5, 2017, Sunday.... <BR> <BR> I've just finished inputting a Metabolic Strength Training Program into for personal use for the next 5 weeks. It uses 4 different exercises performed 4-5 circuit rounds per workout (A & B) with little to no rest between sets. I am using a template provided in the book Strength Training For Fat Loss by Nick Tumminello. I will train 3 days per week. One other day will be for flexibility/mobility exercises. <BR> <BR> February 6, 2017 – Mon – M... Fri, 10 Feb 2017 12:05:51 EST 2016 Year-End Review 2016 Year-End Review <BR> <BR> I knew this would be rather long so that's why I submitted it in the Blog section. <BR> <BR> December 31, 2016 – Sa – New Years Eve!! <BR> <BR> I’ve spent some time today reflecting back over the past year. I’ve been able to achieve losses of 14.1 pounds, 9.8 full body inches, and .31% body fat. I’ve been able to experiment with many different training methods which I believe have had a good impact on my body as a whole. This is a good feeling because I wa... Sat, 31 Dec 2016 12:47:02 EST Active Recovery Week Plans Since it is still the weekend I've had a chance to think about what next week's exercise schedule will look like. It will be an Active Recovery Week (body movement with less intensity than my usual). <BR> <BR> I am going to do a 15 Minute Bodyweight Workout outlined by Laura Williams (<BR>-day/) <BR> <BR> "This quick and effective, five-move workout won’t bring you to tears or make you want to vomit, but it will target every major muscle group while... Sun, 27 Nov 2016 13:05:40 EST Stronger and Bigger Shoulders for November 2016 - COMPLETED November 25, 2016 – Black Friday – Last week and workout for Stronger and Bigger Shoulders routine. Today, I was able to increase loads for every exercise and created a new PR again for the shoulder press. <BR> <BR> There was definite progress in strength during these last two weeks of using dumbbells: <BR> <BR> DB Shoulder Shrugs (15 increased to 30 lb set) <BR> DB Upright Row (12.5 to 22.5 lb set) <BR> DB One-Arm Seated Shoulder Press (10 to 12.5 lb ) <BR> DB Lateral Raise (7.5 to 11.25 ... Fri, 25 Nov 2016 10:23:25 EST Stronger and Bigger Shoulders for November 2016 November’s training will be focused on building stronger and bigger shoulders two days per week, plus, legs one day per week, interval style cardio on other days. This is all a part of a Year Round Fitness Plan that I’m beta testing for me and a fitness friend. <BR> <BR> November is categorized as a “specialty” month in which focus is placed on a particular muscle group to increase size and strength. This is a month to push with extra intensity, too. Since I will be away from home during the... Sun, 6 Nov 2016 00:42:30 EST Completed 4/4 Weeks of DUP Training today! Summary of DUP (Daily Undulating Periodization) Training: I started this training method on October 2nd as part of a Year Round Fitness Plan that I’m beta testing. October is designated as “strength” focused month using low reps in a routine. DUP training allowed me to do just that along with hypertrophy and power included. <BR> <BR> This training was done on M-W-F and Interval Walking on other days. <BR> <BR> I did experience an increase in my strength because the training is progressive ... Fri, 28 Oct 2016 11:01:25 EST Week 1 of Daily Undulating Periodization Training Completed..October 7 2016 October 3, 2016, M: Today was a one day road travel day and today's scheduled DUP training was done on Sunday, October 2nd. Recap is in a previous Blog. <BR> *** <BR> October 4, 2016, Tu: Outdoor Interval Style Cardio Walking. Fitbit stats: 28 mins, 1.14 miles, 89 avg hr/165 max hr, 179 cals. Perfect weather (mid-60s). <BR> *** <BR> October 5, 2016, W: DUP (strength, hypertrophy, power session). DB Front Squat (5set x 5reps, PR), DB Close Grip Bench Press (4x8, PR), DB One Arm Row (6x3), DB S... Fri, 7 Oct 2016 09:56:02 EST October 2, 2016..Sunday...Started DUP Training this Morning (body stats summary) Since I am starting a new routine (DUP) for the next four weeks weight, body fat, and measurements taken this morning and compared to 30 days ago. <BR> <BR> Very small increase in scale weight (.3 lb), decrease in body fat (.7%), decrease in waist (.7 inches), decrease in abdomen/abductors/bicep/shoulders (.5 inches each area), decrease in thigh (.75 inches). <BR> <BR> DUP training was good! I am going to like this training method where weight/intensity/load changes on a session by session... Sun, 2 Oct 2016 15:45:44 EST October's DUP Training to Start.... October 1, 2016 – Sa – It is a new month and time to move on to the next phase in the Year Round Fitness Plan. <BR> <BR> Below is a description of my routine, DUP Training, for October to last four weeks. I will hit major muscles in the legs, chest, back and shoulders with compound exercises. I will start this routine on Monday, October 3rd. <BR> <BR> "DUP is essentially high-frequency training. <BR> <BR> You hit a muscle group or perform a lift three, or possibly even four or five times ... Sat, 1 Oct 2016 10:09:04 EST Fitness Recap: Sept 12 - Sept 16, 2016 (September Specialization Training - Back) Hi Spark Friends.... <BR> <BR> Below is just a recap of my workout week. I may use the Blog this way from time to time. I was down for about two weeks due to acute food poisoning which landed me in ER. This delayed the start of my September Specialization Training but better late than never. Hope each of you had a fantastic week! <BR> <BR> Pamela <BR> <BR> ***** <BR> <BR> September 12, 2016 – M – Official weigh-in and body measurements updated. My weight reflects a 10.7 lb loss and a fe... Fri, 16 Sep 2016 11:40:42 EST How I am Doing and What Am I Doing This Month (August) :-D A BIG Howdy to all my fit and fabulous Spark Friends!! <BR> <BR> It's been a while since I posted a Blog and I wanted to post an update on how I am really doing. I've stayed physically active throughout the year. Here's a mini recap> <BR> <BR> * January: Push/Pull/Metabolic Finisher Routine <BR> * February: Body-weight Only Routine <BR> *March: Metabolic Body-weight Full Body Routine <BR> * April: Body-weight & Free Weight Routine <BR> <BR> (By this time I started seeing a downward trend i... Tue, 16 Aug 2016 14:06:55 EST End of 2015...Beginning of 2016... <img src=""> <BR> <BR> It's 2016 and I am continuing on this health & fitness mission throughout the year which is actually a lifestyle choice now. My username continues to serve as a daily reminder, too. Again, I was consistently exercising but not placing as much thought and planning in to the nutritional side of the equation. <BR> <BR> My weight and other body stats fluctuated throughout 2015 until I was sele... Thu, 31 Dec 2015 19:09:16 EST 14 Week Warrior WO Program Finished! Today was the end of Warrior WO Program that ran for 14 weeks. BF% decreased by 1.275%, 5.725 total loss in inches, Scale weight pretty stable even with a 1.2 lb loss. <BR> <BR> I am going to say this program was a 'success' for me. Three mesocycles: Endurance, Hypertrophy, Strength. <BR> <BR> Loss of inches all over with biggest changes in hips and thighs. Size of shoulders increased (not surprising since they suffered the most <BR> <BR> No biggie in loss of scale weight but ... Sat, 21 Nov 2015 18:48:04 EST Warrior WO: Hypertrophy Phase Completed I am done with Hypertrophy Phase which was four weeks of three different workouts per week. The last two weeks went much better for me with less stress on the clavicle, delts, traps, lats, and tricep areas because of some necessary modifications. Of course, the modified hypertrophy was still quite challenging. <BR> <BR> Using two different online BF% calculators and taking the average % there were changes. At the beginning of the Warrior WO (Aug 2015) my BF% was 32.25% and today it is 31%. ... Sun, 18 Oct 2015 19:47:09 EST Warrior WO: Hypertrophy Phase Starts Today I just finished the Endurance Phase a couple of weeks ago and the Active Recovery Week last week. Now, I have started the second phase of this workout called Hypertrophy. <BR> <BR> Like the Endurance Phase, it will consist of three different workouts done 1x week to include lifting, cardio conditioning intervals, and metabolic finishers. The workout goes for four weeks and will be followed by an Active Recovery week. <BR> <BR> My WO schedule: <BR> <BR> M - Cardio <BR> Tu - Hypertrophy WO1... Mon, 21 Sep 2015 17:58:28 EST YAY!! Endurance Phase Completed! (4 weeks) YAY!!! Finished 4 weeks of the Endurance Phase for Warrior Workout! <BR> <BR> Endurance WO3, Week 4...took approximately 55 minutes this morning and was able to create another PR for the DB Squat-to-OHP. <BR> <BR> Equipment used: dumbbells, kettle bell. <BR> <BR> ***** <BR> The Endurance Phase tested my strength and cardio vascular system. I saw multiple increases with dumbbell sizes for various exercises along with increase in endurance level especially with the added cardio intervals a... Fri, 11 Sep 2015 12:33:01 EST Warrior WO (started Aug 2015) I've started a new workout program called Warrior Workout created by a certified life, health & fitness coach. It is set up as a mesocycle with three phases (Endurance, Hypertrophy, Strength). Each phase is three weeks long. At the end of each phase there is a recovery week to take before starting the next phase. This workout also includes a Pre & Post Workout Nutrition Guide, Warm-Up and Stretching Guide. <BR> <BR> There are cardio/strength intervals that require the use of a Slam Ball. Th... Mon, 24 Aug 2015 17:11:04 EST Workout Week in Review (Apr 6 - Apr 10 2015) Apr 6 2015, M – Week 12 Day 2 bodyweight and dumbbell full body circuit (70 minutes). I worked this circuit by decreasing reps/increasing weights per sets per exercise this morning. This made for a lengthier strength session than my norm. I was able to hit two PRs (DB Pullover and Triceps Extension, Stability Ball Rollout). One more strength training day to do for this particular circuit level. <BR> <BR> Tu – Cardio performed with an outdoor interval walk to music (1.2 miles, 2.5mph avg spee... Mon, 13 Apr 2015 09:26:54 EST Workout Week in Review (Mar 30 - Apr 4) M – Week 11 Day 2 of Bodyweight and DB circuit this morning (41 minutes). Added Russian Kettlebell Swings at the end for cardio. Alternative exercises (triceps push-ups, donkey kicks, single-leg glute bridges) used in place of three others. Good session. <BR> <BR> Tu – rest day <BR> <BR> W – Bodyweight and DB circuit (6 bodyweight, 3 dumbbell) performed (34 minutes). <BR> <BR> Th – rest day <BR> <BR> F – Week 12 Day 1 Bodyweight and DB circuit this morning (47 mins). Had four new PRs (si... Mon, 6 Apr 2015 11:14:44 EST Workout Week in Review (Mar 23 - Mar 27) Monday – Week 10 Day 2 of Bodyweight and DB circuit for 51 minutes this morning. Set two personal records: DB Stiff Leg Deadlift, DB Triceps Extension and Press. This is a total body circuit. My right trapezius had been tight since last Friday and through the weekend but felt better this morning. Substituted squats with ball wall squats and the ab wheel with ball rollout. <BR> <BR> Tu - No scheduled workout but annual checkup with doctor this morning. I tend to get a little anxious about la... Fri, 27 Mar 2015 11:28:29 EST Workout Week in Review (Mar 16 - Mar 20) Mar 16 2015, Monday – Week 9 Day 2 of bodyweight and DB circuit. This program sure seems to focus a LOT on the shoulders. This morning’s WO took approximately 50 minutes (including warmup/cooldown). I am still avoiding certain squats and all lunges….making substitutions. Even with such changes my glutes, quads and hamstrings get a GOOD working out. <BR> <BR> Tu – Worked outdoors for about 2.5 hours gardening and clearing debris. <BR> <BR> W – Week 9 Day 3 of bodyweight and DB circuit for 5... Fri, 20 Mar 2015 13:01:24 EST My Workout Week Summary: Mar 9 2015 - Mar 13 2015 Mar 9 2015, Monday – Week 8 Day 2 of bodyweight and DB circuit performed for 56 minutes. Three of four Personal Records this morning were due to introduction of new exercises: Lying Hip Bridges, Donkey Kicks, and Side Step-Ups. All three are knee-friendly lower body exercises and good replacements for squats and lunges. <BR> <BR> W – Week 8 Day 3 of bodyweight and DB circuit for 59 minutes. Hit six personal records with these exercises: OHP, Double Raise, Stability Ball Roll Out, One Arm DB... Fri, 13 Mar 2015 10:02:58 EST I'm Still Around in Hi SparkFriends! <BR> <BR> I checked in today and was surprised to see that I'd not blogged since May 2014?? A lot has gone on since that time. <BR> <BR> I was able to update my Sparkpage Intro which basically outlines my goals and what I've been up to. I'm currently in week 7 of a 12 week bodyweight & dumbbell strength training program. It involves 3 days per week of full-body exercise and I add Russian Kettle Bell Swings for cardio that is done 1-2 days per week. I like this schedule very... Thu, 5 Mar 2015 11:02:38 EST Pam’s Max Lift Circuit Routine Week 1 (May 18 – May 25, 2014) Pam’s Max Lift Circuit Routine Week 1 (May 18 – May 25, 2014) <BR> <BR> This routine designed by me along with my son Allen’s suggestions. The focus is weight loss, leaner muscle mass, strength, endurance, and the ability to perform fully three “unassisted” chin-ups. It will revolve around 3 days of total body lifting exercises, 2 days of cardio, and 3 days of unassisted chin-ups (performed at the best of my ability). I will re-evaluate the exercise and dumbbell sizes at the end of 30 days. ... Tue, 27 May 2014 23:06:20 EST Week of May 11 to May 17, 2014 Week of May 11 to May 17, 2014 <BR> <BR> Su – Rest day. <BR> * <BR> M – Wendler 5/3/1 Bench routine performed. DB Bench Press sets done alone with DB Bent Over Row and Pull-up. Pull-ups are “the beast” but any attempt works a LOT of muscles in th upper body. For about 5 minutes my HRM was on “Pause” so the first 3-4 sets of Pull-up is not included in timing. Updated with DB sizes and other tracking info. Warm-up and cool down included. HRM reading: 41:01 duration, 210 cal, 110 avg ... Sun, 18 May 2014 16:21:41 EST Week of May 4 to May 10, 2014 (recap) I am going to make use of my Sparkpage Blog as a recap of my health & fitness journal. Some things will make sense only to me but hopefully to others that may stumble upon it. It is a tool that has kept me accountable over the past 7 years. Plans are to post a "recap" at the end of each week. <BR> ********* <BR> <BR> Week of May 4 to May 10, 2014 <BR> <BR> Su – Rest Day. <BR> <BR> M – Wendler 5/3/1 Deadlift Deload Routine done this morning. Added assistance exercises: DB Good Morning, Air ... Thu, 15 May 2014 14:21:04 EST My Version of Wendler 5/3/1....Week of April 27 to May 3, 2014 Week of April 27, 2014 to May 3, 2014 <BR> <BR> Su – Official Rest Day. <BR> <BR> M – Wendler 5/3/1 Overhead Press Routine. This morning was tough because the assistance exercises included 5 sets each of Bench Dips and Unassisted & Assisted Close Grip Chin-ups. The easiest part of my routine were the sets of Overhead Press. <BR> <BR> I am consistently doing 3 reps per set of the assisted chin-ups and it will be nice to get up to 4 per rep. Well…I need to reflect back when I couldn’t even ... Mon, 5 May 2014 10:38:49 EST Wendler 5/3/1 Started on February 17th It's been a little while since I visited the site but SP is the first place used to kick start this wellness journey. I always make sure to come back a few times during the year to check on old friends, too. <BR> <BR> Currently, you will find me logging/tracking at MyFitnessPal and <BR> <BR> On February 17th I started lifting differently following the Wendler 5/3/1 method. It is not a set number of weeks program but a “lifetime” way of weight lifting done three days per week. In... Sat, 1 Mar 2014 23:21:04 EST Happy 2014 Spark Friends! A new year is another chance to think about past goals accomplished and a time to set new goals if necessary. <BR> <BR> I am thankful to have been able to maintain my weight in a good range (personal preference) but especially decrease body fat % to 27%. I met new fitness friends and even helped design two challenging strength training workout routines (TUFF, TUFFer) at for use by others. <BR> <BR> In 2013 I joined and started tracking nutrition and exercise. I ... Tue, 7 Jan 2014 14:08:41 EST Recovery Week Over...Starting TUFFer Phase 1 TUFFer Phase 1 (week 1-4)...begins on Monday, September 30, 2013! <BR> <BR> We all have a stronger and a weaker side. This phase will focus on using a single dumbbell to strengthen each side of the body to create a balanced symmetry. I will do strength training M-W-F and HIIT (high intensity interval training) cardio on T-TH for the next four weeks. <BR> <BR> I've been hanging around the 165-168 range for about a one year now per the scale and have continued to have a loss of inches which I... Sun, 29 Sep 2013 17:36:51 EST Completed 12 week TUFF Recovery Week As some of you may remember I started a program on July 1st called TUFF which challenges you to lift heavier weights with low reps. This program used the principles stated in The Ultimate Female Fitness Bible Training Guide. <BR> <BR> During the first four weeks one must lift heavy enough to fail by the 10th rep, second four weeks failure at the 8th rep, then the final four weeks failure at the 6th rep. This workout was done 4 days per week working upper body 2 days and lower body 2 days. I ... Mon, 23 Sep 2013 10:57:11 EST TUFF Phase 2 (weeks 5-9) Starts Today I can't believe how fast the first four weeks of TUFF (The Ultimate Female named The Ultimate Fitness Focused) went by. This phase of the program will focus on even heavier weights using less reps (6-8) for every 3 sets per exercise. <BR> <BR> I am excited today to "officially" report body stats as a whole since starting TUFF on July 1st! I took preliminary stats on Friday but should have waited at least 48 hrs for my body to adjust (swelling of muscles to decrease). <BR> <B... Sun, 28 Jul 2013 10:14:44 EST Completed Week 2 of 12: The Ultimate Female Fitness Program Time is just marching forward with two weeks of this heavy lifting program under my belt. It was another challenging week in which I pushed out of my "comfort" zone with the dumbbell sizes for most exercises. Right now, the focus is on lifting up to at least 8-12 reps where by the last rep you cannot tweak out another. I have two more weeks to go at this rep requirement. <BR> <BR> I want to thank each of you in advance for the cheers and encouragement long the way. They are ALL appreciated!!... Sat, 13 Jul 2013 11:09:23 EST Completed Week 1 of 12: The Ultimate Female Fitness Program Wow...can't believe that I finished Week 1 of this program and started Week 2 this morning. I am liking this program...working different parts of the body on different days. I like how it incorporates 3 rest days which you can use to schedule some kind of cardio 1-3 days per week. We as women spend too to much time focusing on cardio exercises and not lifting...whether it be with weights or body weight. I've seen better results and a reshaping of my body with lifting and I LOVE it. <BR> <BR... Mon, 8 Jul 2013 13:10:37 EST One more day then TUFF (The Ultimate Female Fitness) starts! I am looking forward to participating in a 12-week heavy lifting program geared towards female fitness. There will be 4 days of lifting and cardio (my plans are 1-2 days of cardio). The cardio will be high intensity interval training. I am going to select the cardio DVD from CLX and/or P90X during this 12 week program. July 1st kicks it off! Below is the schedule that I selected since there are a few you can use: <BR> <BR> S – rest day <BR> M- Upper Body ST <BR> T – Lower Body ST/Abs <BR... Sun, 30 Jun 2013 12:19:37 EST The Ultimate Female Training Program (starting July 1st) Dear SP Friends, <BR> <BR> I'm taking next week as a "rest week" which involves NO strength training but only lite cardio and flexibility training. On July 1st, I will start a 12-week program called The Ultimate Female Training which involves 4 days of lifting heavy and 1-2 days of cardio. Info on this training program can be found here: <BR> <BR><BR>te-female-training-guide.html <BR> <BR> I am part of a private group on another site that will all ... Sat, 22 Jun 2013 14:49:15 EST