Hi fitness friends! I just added 2 new programs one for the total gym(or similiar equipment ) or if you are interested in a 12 week beginners "competition" meal and workout plan) it's under this link (trying to keep everything in one spot) 
(As always, HAVE FUN!)http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=12&mesg_id=12&page=
(As always, HAVE FUN!)http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=12&mesg_id=12&page=