Ah well I came back for a visit and began working out again since my last post. Unfortunately I did not keep my progress log up to date. I have been doing mostly pull-ups, push-ups, and dips, with running a few hours a week.
I have actually gained a couple of pounds, and I am now at level 8 on the workouts..well I do not do the squats every work out. I will try out level 8 with squats and see how it goes in the next few days and post it up here.
I also add 20lbs to my body using weight so I get more resistance. A huge improvement since my first visit when I could onl manage about 6 pullups at once.
edit: I will try level 8 with less than 20lbs. I can only do about 10 sets with that much weight