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Search: Posts Made By: shaka02
Forum: General Discussion 09-01-13, 08:45 PM
Replies: 6
Views: 2,736
Posted By shaka02
I also like Drop 2 Sizes as it is a DVD program,...

I also like Drop 2 Sizes as it is a DVD program, and I like to workout to DVDs.

For the NROL* books, I got most of them out from the library. Then I bought NROL for life as it seems the most...
Forum: General Discussion 08-31-13, 10:13 PM
Replies: 57
Views: 14,428
Posted By shaka02
Hi, I'm not a member of this club yet, but I do...

Hi,
I'm not a member of this club yet, but I do want to put out here the story of my parents who are 82 and such great inspirations. They have both had challenges but they have come healed up and...
Forum: General Discussion 08-09-13, 06:04 PM
Replies: 62
Views: 23,403
Posted By shaka02
Hi - I really like Drop 2 Sizes. I finished...

Hi -
I really like Drop 2 Sizes. I finished the rotation and I did indeed drop 2 sizes. I did only the 3 strength workouts and 1 metabolic workout per week.
I do think that food and stress...
Forum: General Discussion 07-30-13, 10:03 AM
Replies: 28
Views: 10,243
Posted By shaka02
On the protein shake - I workout in the AM. On...

On the protein shake - I workout in the AM. On workout days, I make a huge shake with whey protein, fruit and veggies. I drink half before my workout and half after my workout. I love these...
Forum: General Discussion 07-30-13, 09:58 AM
Replies: 28
Views: 10,243
Posted By shaka02
Sorry, I can't really give advice on how to mix...

Sorry, I can't really give advice on how to mix in other workouts, as I didn't mix any in.

kathym, I travel a lot too. During the 12 weeks, I had frequent 3 day interruptions due to travel for...
Forum: General Discussion 07-28-13, 09:55 PM
Replies: 28
Views: 10,243
Posted By shaka02
Hi all - I recently finished all three phases...

Hi all -
I recently finished all three phases of this rotation. I did, indeed, drop 2 sizes. I have a scale that measures %muscle and %bodyfat. For me, my lbs of muscle stayed the same and I...
Forum: General Discussion 07-19-13, 12:40 PM
Replies: 12
Views: 1,912
Posted By shaka02
Yes, of course you can! Another option is to...

Yes, of course you can!

Another option is to form a team and have another person take the run portion of the race.

It is your race, enjoy the challenge.

/Deb
Forum: General Discussion 07-19-13, 12:35 PM
Replies: 20
Views: 2,204
Posted By shaka02
Thanks for these great links VFers. /Deb

Thanks for these great links VFers.

/Deb
Forum: General Discussion 07-12-13, 12:58 PM
Replies: 22
Views: 4,265
Posted By shaka02
Thanks for posting, Deb

Thanks for posting,
Deb
Forum: General Discussion 07-08-13, 01:00 PM
Replies: 13
Views: 2,103
Posted By shaka02
Just wanted to add, there is a part 2 to that...

Just wanted to add, there is a part 2 to that article:

The 10 Principles of Buff Women: Part II

(http://members.rachelcosgrove.com/public/155.cfm)
Forum: General Discussion 07-08-13, 12:54 PM
Replies: 13
Views: 2,103
Posted By shaka02
I agree, great article, thanks!

I agree, great article, thanks!
Forum: General Discussion 07-08-13, 12:46 PM
Replies: 44
Views: 15,401
Posted By shaka02
Stretches are built in to the warm up and some of...

Stretches are built in to the warm up and some of the "rest" periods between strength exercises. Most stretches are dynamic.

There are no stretches or cool down at the end. Many folks are...
Forum: General Discussion 07-08-13, 09:25 AM
Replies: 13
Views: 2,103
Posted By shaka02
Here is what I wrote in another thread about what...

Here is what I wrote in another thread about what the DVDs do in place of the TRX and cable exercises in the book:

TRX Fallout => hold a plank and extend one arm at a time. (eta: I do think that...
Forum: Combinations, Rotations, & Modifications 07-07-13, 07:02 PM
Replies: 33
Views: 15,841
Posted By shaka02
Workout times

All times include quick foam roll and RAMP warmup. There are no cool downs at the end.

Phase 1

Strength 1, week 1 -3: 58 min
Strength 1, week 4: 71 min
Strength 2, week 1-3: 58 min
...
Forum: Combinations, Rotations, & Modifications 07-07-13, 06:55 PM
Replies: 33
Views: 15,841
Posted By shaka02
Hi - These are what I think were the subs: ...

Hi -
These are what I think were the subs:
TRX Fallout => hold a plank and extend one arm at a time
TRX inverted row => one arm bent over row
Cable chop => woodchop with a dumbell
...
Forum: General Discussion 07-07-13, 11:57 AM
Replies: 12
Views: 6,214
Posted By shaka02
Hi, I assume that you want to sub because you...

Hi,
I assume that you want to sub because you have a previous injury that you don't want to aggravate?

If so, then I would say that you want to pick an exercise that has a power component but is...
Forum: General Discussion 07-03-13, 10:05 AM
Replies: 555
Views: 166,993
Posted By shaka02
Rotation

I would add, you can move around the days if that works better for your schedule. It is OK to do 2 strength days in a row if you have to.

Deb
Forum: General Discussion 06-29-13, 01:03 PM
Replies: 555
Views: 166,993
Posted By shaka02
Very nice review Donna. Thanks for taking the...

Very nice review Donna. Thanks for taking the time to write it!
Personally, I think this is a great set of workouts, especially given the current low price. Im glad to see so many others enjoying...
Forum: General Discussion 06-28-13, 05:08 PM
Replies: 555
Views: 166,993
Posted By shaka02
Ann - have you ever used dropbox? That would be...

Ann - have you ever used dropbox? That would be a good way to share.

Also, here on VF there is an option to add attachments to a message. That might work.

Deb
Forum: General Discussion 06-27-13, 11:00 AM
Replies: 555
Views: 166,993
Posted By shaka02
Hi all - If you want to do 3 sets, then use...

Hi all -
If you want to do 3 sets, then use the menu option for "week 4" on the strength workouts.

Deb
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