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I have 2.5 lb round platemates -- they work fine with 15 and up dbs. I'm using 5/8, 1.25 and 2.5 lb platemates... they do their job for transitions. I usually write down my weights in the terms of platemates, i.e. 8+5/8, 8+1.25 or 8+5/8+1.25, etc so I know exactly what I need to add on.

Gin looks awesome! Sending good vibes to her...

I'm doing one/two body part a day. For Meso 1 (I'm in week 3), I did day 1 - Chest and Shoulders day 2 - biceps day 3 - back day 4 - triceps day 5 - legs I didn't time how long the workout took... I usually do 30 mins cardio + ~30 min strength... of course, the first day takes longer...

What a wonderful news! Keep us updated.

beautiful baby!

Use the one with SPF 15 or up. I find they work better... don't know why. I like Daily Conditioning Treatment by Blistex (SPF 20). It's in a peachy little tub.

Amazon has Valslides and gliding disks.

Stay strong. Sending good vibes your way...

Oh... goody. I have to try that. We just got a hot-air popcorn popper, and like you, my kids wants their buttered/flavored.

Sending you good vibes...

Super good news! I'm happy for you!

You could try using db first. See what feels good.

Sending good vibes your way... (((HUGS)))

Isn't that the same as doing Meso 1 on week 1, Meso 2 on week 2 and Meso 3 on week 3? In STS, you only hit each muscle once a week; hence, second workout is the second week, third workout is the third week...?

Thanks Kathryn. I guess I saw that rotation as undulating rotation. I think my biceps are too big... some clothes fit tight at the biceps and fine everywhere else. I definitely don't want them any bigger. I know I'll get more definition if I eat better... Sometimes I do think I've...

No other way to do it -- dump her.

What if you don't want to gain strength? What if you like the way you look? Can STS be used as a maintenance program? Also, what if you want to add a little definition? Do you just use Meso 1? Will you lose strength without Meso 3? Thanks.

Cathe, I think I would prefer to do undulation rotation with STS. Can you post some examples how STS can be utilized with undulatiing periodization? Also, with each rotation, can you post the purpose of the rotation? Thanks.

Great article! Thanks!

For cardio, I think CTX is harder, more intense. However, CTX has too many step cardio whereas 4DS has more cardio variety. Look around Amazon marketsellers -- you could get used DVDs cheaper.