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Yes, the exercises are in order. Just check Disc 1 and the first exercise you will be testing for will be 621 and the Disc will end with 181. Good luck and all the best for you. Ela

Hi Traildoggie, I don't know if that will answer your question but here is my suggestion. Please go to the workout manager page and click on STS on the top. The STS quick options will come up. Go to One Rep Max Calculator and click on "Download the list of One Rep Max exercises to test". You can...

Hi Cathe and other wonderful STS goddess's I've been doing my best to use the new addition of workout manager beta 2.2. But I am a little confused on how this works. For instance, as I edit my workout and want to calculate my new 1 RM, it gives me a strange result amount. For instance, if I...

What do you mean by HSC workout? thanks, Ela

Hi Cathe and all incredible ladies out there, During STS what kind of other workouts besides cardio would you suggest? I'm also implementing one butts and gutts workout. Thank you for all your help. Ela

Hi Cathe and wonderful ladies, I've been working out for a long time. As I'm getting older (44) and after 4 kids I'm still looking pretty good and the STS workouts are awesome. But I have the hardest time to create definition in my arms like I used to when I was in my 30's. After taking...

Thank you so much! Ela

Hi Cathe, I finished mesocycle one last week and decided to repeat the whole cycle one more time to enhance my form. I did my 1 RM again and definitely saw some really noticable strength gains. Thanks for your incredible wisdom and dedication. You are Number 1 idol for me and I appreciate you...

Hi, I was wondering which of the mesocycles you recommend. The 3 or 6 month cycle and why? Anyone's input is also appreciated. Thanks so much, Ela

Just checked out some questions and answers regarding the pace weights and plate mates. I know where to find the pace weight but where do I look for the plate mates? What is the difference and what do you recommend? Also, what do you recommend in terms of STS. The 6 or 3 month cycle? And why...

In the STS workouts you are working with a green resistance band. I couldn't find it to buy on your site. Where can I purchase this particular one? Thanks, Ela

Hi Cathe, I almost completed the Mesocycle 1 from STS. I was wondering, could I actually repeat this cycle again without interfering with the 90 day routine? I want to create better form due to all that I've learned through the variety of exercises. Any thoughts? Also, the workout manager...

I just completed STS 1 through 6. I am on my third week and as I looked in my calendar there were rotations placed in the dates I scheduled STS 7-9. Does that mean I need to do both workouts, STS plus the rotation placed in the same date? Shoudn't I just do the STS suggested for each week. The...

Hi Cathe, After testing the 1 RM and creating the workout card, does the workout card suggests the target weight amount to be lifted as one or two weights? For example Disc3, Squats with Dumbbells, target weight 25. Does that mean 25 pounds in each hand or 12.5 pounds in each hand? Thank...

Hi Maggiethecat, I also wanted to thank you for your help. I found your advise very helpful. It was great to get some awesome replies. I appreciate it. All the best, Ela

Workout card Hi BOOBOO, thank you so much. I will do exactly as you said tomorrow and see what I can come up with. Thanks again for your input. Ela By the way, this is my first time on the website and you are the first person I am communicating with. This is exciting. I still need to fill in...

Hi Cathe, I did the 1 RM test for Disc 1 from STS and want to print out the workout card for this workout. Although I know all the steps how to do it. But I can't find the weight amount in there I am supposed to use for each exercise based on the calculation. On page 9 in your STS user guide...

Where do I go to access the 1RM calculator, which was mentioned on 1RM Test-So easy a caveman can do it? Is this part of the 2.0 workout manager software? Thanks, Ela