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It depends on your goals and the workout. For example... Cathe's STS program. Phase 1 is to increase muscle endurance, so I believe that you start out using 60% of your 1RM. Phase 2 is hypertrophy (building muscle size), so you would increase the weight to 70% of 1 RM. Phase 3 is working on...

OK. When you get your exercise chosen, at the bottom where it says "weight", beside there is a drop down menu, so you can choose the reps. Let's say I put in that I can use a 20 pound dumbell for 6 reps. Type in 20, then go to the drop down menu and choose 6. Then click on the "calculate...

1RM is pretty easy to figure out using Cathe's calculator. Just pick an exercise, (let's say bicep curls). Then pick up a weight (I like to choose one that will be fairly challenging for me; say 20 pound dumbbell for example). Let's say I can do 7 reps with a 20 pound dumbbell. Just put in the...

Looks like it's working now.:)

Not sure. lol Looks kind of SPAMMY though.:eek:

You're joking right?

The links to these rotations are not working for me.

Hi Cathe! Do you think you will ever do a road trip to Canada? I may never be allowed in the USA. (I was caught with a small amount of a controlled substance when I was in my teen days; about 25 years ago. lol) I would LOVE it if you did! I'm a HUGE fan!::D:D:D:D:D:D Laura

I've also been trying since yesterday. I tried two different computers, my iPhone and my iPad. I think it must be a problem on this end.

Cool! Problem solved! Thanks!!!:)

OK. If you look at the names of the attachments, you will be able totell the order in which they were taken. When I went to take the last screen shot, I had ALMOST arched the bottom of the page of exercise, so I think there is just one or two at the end (not really a whole other page). Hoped I...

Good idea. Yes. It's the main STS Total Body workout. It may take several screen shots as there a LOT of exercises. lol I will have to post again to get the rest of the screenshots (max of 5 per post)

No. Still not working. I also tried it on another computer with a different OS and a different browser. Does the same thing. That's weird that it's working for you OK. :confused:

No. Problem still there...

Thanks very much!:)

No. I didn't click on "print"more than once. It didn't print more than one copy... it printed the workout incorrectly and a lot longer. It grew to four pages in stead of the usual one. The workout cards reads like this... Squats (dumbell) Squats (dumbell) Squats (dumbbell) one leg elevated...

I went to go and print ou STS Total Body workout card. The exercises are correct (with some extras in there. lol) but completely out of order and duplicated way too many times. It printed out 4 sheets of stuff...

AWESOME! THREE rotations! You ROCK!

Ok. :cool:

Well. That's just WEIRD. I got an email notification and there was the weirdest post here. It's gone now. It reminded me of one of those spammy emails you get in the spambox for VIAGRA or something... I swear to God. It was here. Now it's GONE. :confused: Here. I copied and pasted it from my...