Ok, so I have been working on a rotation of Light, medium and heavy weights with ratioing the reps down to the load (heavy weights low reps — light weights, high reps). It is definitely interesting and works all three types of muscle. I think the stopping of soda last week made a difference also. I have noticed though that core is just not getting the work it needs. I am really working on reading through crossfit training (www.crossfit.com) to start it. That is bad ass! I played with one of their workout iterations and thought i was going to die. Freaking killer!