I am SOLD on whey protein powder!! I used to work out a lot years ago. I was about 140lbs back then (18-20 lbs more than I am now). A couple of weeks ago, I considered myself much stronger back then than now.

--I used to do 70# on the lat pulldown, 2 weeks ago, I could only do 50#, Now- 70#!!
--I used to squat 70#, 2 weeks ago, I could squat 50#, yesterday I squatted 95# !
--I used to be able to do 20 standard pushups at once. 2 weeks ago - 10 (at once), yesterday - 24!!

Well, I've finished Week 2 in my program, which means next week I go down from the 15 reps I've been doing (except on ab exercises) to 12. Which means a definite increase in weight. I did increase this week from week one, but it was the same number of reps in both weeks.

I'm getting a little nervous about going up in weight, not because the weight itself will be too much, but that it will become awkward for me to hold it.

So I did workout #3 yesterday, and I can't believe how different it went only after starting! Last week, I squatted 50 lbs. I admit it wasn't very difficult (it wasn't easy, either). But this week--75!! This time I actually had a squat rack available so that was good, 'cause there's no way I could have lifted that much weight over my head like I did with the 50 lbs last week. Only problem I'm having is that whenever I do squats, I end up with bruises--one on each shoulder--from the bar sitting there. Oh, well. The other great thing was, my balance is better ALREADY!

Has anyone tried these?

Well, I'm thinking it's a good thing I decided to do this program twice a week instead of three times a week, as yesterday at work it STILL hurt to walk! But, I decided to push ahead and do my workout as scheduled.

This time: Deadlifts, Dumbbell Shoulder Press, Wide-Grip Lat Pulldown, Lunges and Crunches on a Medicine Ball. 2 sets of 15 each.