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I vote for steady state step (my personal favorite!) and more HIIT cardio. Another IMAX-like workout would be perfect, as would a high-intensity, moderate choreography hi-lo workout. I no longer mix cardio and weight training on the same day (after reading the New Rules of Lifting for...

Hi Mary -- If you are lifting 25 lbs for 15 reps, your 1RM should be 41 lbs, not 25. (You can lift 25 lbs for 15 reps, not only 1 rep.) So... 65 percent of 41 lbs is 26.65, which shows on the workout card as 27 lbs. I think you're entering your numbers correctly. Hope that helps!

You're welcome :)

So... you want to recalculate your 1RM so that your target weight at 60 percent is 30 lbs? Did I understand that correctly? If so, the solution is easy. Take the desired target weight, divide it by the percentage of your 1RM that you're lifting, and then enter the resulting number in the...

Don't know if this helps, but Cathe did answer this question (sort of) back in January. Hopefully, this link will work http://www.thecathenation.com/forum/showthread.php?t=256509&highlight=months&page=2

I'd love to hear Cathe's answer too... However, I asked my physical therapist this just a few days ago (I have bad shoulders and am looking for a substitution for that reason). She recommended lat pulldowns for both chinups and pullups. Hope that helps!

I'm reading the NROL4W right now (about half way through). I think the authors make a good point about cardio, and I wondered exactly the same thing -- whether Cathe's suggested cardio rotation is too much. Since STS is a stand alone program, I don't plan to follow Cathe's cardio suggestions...

Thanks for the response... To clarify, my doctor told me it was okay to use a weight that I can lift for three sets of 10with good form (which he said was 60 percent of my 1RM). I understood from this that I should figure out the weight that I can lift for 30 reps with good form. Perhaps I...

I plan on doing mine on weight days. I read recently that doing cardio inhibits the production of growth hormone (which is necessary for muscle growth), and so I'm hesitant to do cardio and non-cardio exercise on the same day. I'd asked Cathe about this last year, but didn't get a...

I have a question about modifying the 1RM tests -- I have weak shoulders (rotator cuff surgery last April, and continued pain due to inflammation). I saw my orthopedic surgeon yesterday, and I told him of my plan to do all of the 1RM tests for STS. He told me that doing this would put my...

Hi Gwen -- You can't go wrong with any of Cathe's DVDs. I have all of the ones on your list, and they are great. That said, if you're looking for new cardio to integrate with STS, I think you'll get more bang for your buck if you stick with those that are mainly cardio, especially interval...

I think you have to print a workout card. I just did this for Disk 1. It shows a target weight, as well as my one rep max and the percentage of 1RM to use. If you print out the workout card, it should all become clear!

19224, order placed on 2/29. I can't believe the wait is almost over!

Sorry -- I don't know of any exercises... but I do have a book on food remedies for various conditions (The Doctor's Book of Food Remedies -- it's great!), and arthritis is one of them. Did your doctor tell you what kind of arthritis you have? I'll try to paraphrase to not violate any...

I'm probably too late to add my two cents but... have you considered CTX? It has a pre-mix of all upper body which is great (!) -- although if my memory serves me correctly, you have to add your own warm up and stretch -- and the lower body workout (Leaner Legs) is a must-have for any...

If it's not too late to add one more... this one is easy and delicious. It's from my old Doubleday Cookbook (1975). It's definitely the best recipe for pumpkin pie I've ever tried! OLD FASHIONED PUMPKIN PIE 1 recipe Flaky Pastry (I use a Ritz 9" pie shell) Filling: 1 1/2 cups...

Hi Cathe I recently read that doing cardio before weights inhibits the production of growth hormone (or "GH," which is necessary both to build muscle and release fat). In fact, according to Muscle and Fitness magazine, research shows that GH levels are three times lower after working out...

Hi Mary -- Yes, hopefully your surgery will be very different! My injury is on my right shoulder, and I drive a stick. So I couldn't drive for about three months, and even then fifth gear on the highway was a very scary proposition! If you drive an automatic, you should have a different...

quote: SET - I'm curious about the pain ... how much did you experience? Did your doctor indicate why you were an "atypical" case - were there complications? Hi Mary -- ha ha (laughs nervously)... I don't want to scare you or anything, but the pain was tremendous. After my MRI, my doctor...

Hi Mary -- I'm really sorry to hear about your shoulder! I know what you're going through because I had surgery for the same problem in mid-April (impingement and rotator cuff tear). I hope my experience was atypical, but I wasn't cleared to work out again for about four months and even...