http://cathe.com/forum/blogs/ Cathe Friedrich Fitness , Exercise, Workout Video DVD discussion forums. en Sat, 04 Feb 2012 03:35:39 GMT vBulletin 60 http://cathe.com/forum/images/misc/rss.jpg http://cathe.com/forum/blogs/ http://cathe.com/forum/blogs/julesmt/sts-day-64-3131/ Mon, 12 Dec 2011 20:36:56 GMT Today was cardio and I did MMA:Boxing plus the heavy bag bonus. Tomorrow I start M2W4. I will finish it up just in time for my recovery to fall on... Today was cardio and I did MMA:Boxing plus the heavy bag bonus. Tomorrow I start M2W4. I will finish it up just in time for my recovery to fall on Christmas week :) Up until now I have been concentrating on weightlifting this rotation and done very little cardio. I did all of the workouts 2x each week for Meso 1 and 2. For Meso 3, I plan to do each workout only one time, but will do both Plyo and Squat Rack Legs each week. As I go back down the STS Pyramid, I plan to alternate STS workouts with cardio doing each workout just 1X each. Should be fun adding in more cardio, plus I hope to shed a few pounds. :) ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-64-3131/ http://cathe.com/forum/blogs/julesmt/sts-day-60-3130/ Fri, 09 Dec 2011 01:21:54 GMT Almost 2 months into STS now. I did M2 W3 one time through this week and today was cardio-a real calorie burner: MIC! :) I will repeat W3 discs... Almost 2 months into STS now. I did M2 W3 one time through this week and today was cardio-a real calorie burner: MIC! :) I will repeat W3 discs again starting tomorrow.

I made one of my favorite quick and easy meals for lunch today: Curry Chicken w/ Rice. I nuke basmati rice in the microwave in chicken broth with a pat of butter. While it is cooking I chop up some rotissere chicken (from Costco), red peppers, and mince a little fresh ginger. I put some coconut milk (about 1/2 c) in a medium microwavable bowl and season it with curry powder, garlic salt, and a little cayenne pepper. I add the chicken, ginger, red pepper, and prewashed sugar snap peas and baby carrots. When the rice comes out of the microwave I nuke the other ingredients for a couple of minutes, then add about 3/4 c rice. YUM! ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-60-3130/ http://cathe.com/forum/blogs/julesmt/sts-day-57-3129/ Mon, 05 Dec 2011 21:30:10 GMT I was pretty tired this weekend so I took 2 days off. :) Today I did M2 W3 CST - Double Wave Pyramid! I finished up with abs/stretch from Butts & Guts. I'm eating a really tasty and healthy lunch that is super easy to whip up:

1 Avocado chopped into large chunks
2 roma tomatoes, chopped
1 thick slice onion, chopped
1 cup black beans ( I use canned and rinse them first)
1 Tbs olive oil
8 ounces lean meat (I used some leftover steak today- usually I use rotissere chicken)

Toss all ingredients together and season to taste. This makes 2 servings for me. :) ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-57-3129/ http://cathe.com/forum/blogs/julesmt/sts-day-54-3125/ Fri, 02 Dec 2011 21:55:12 GMT It's been a tough week of workouts as I still have not fully recovered from being sick over Thanksgiving. I did manage to do all my STS workouts though and finished up M2W2. Today I did my first real cardio session in a while- the Double Cardio premix from 4DS HIS/LIS. I can't say it was easy, but I got through it. I hope next time will be more fun. I may take a rest/yoga day tomorrow.... ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-54-3125/ http://cathe.com/forum/blogs/julesmt/sts-day-50-3124/ Mon, 28 Nov 2011 16:27:05 GMT It's the Monday after Thanksgiving -- time to get "back to busines." I was actually pretty sick on turkey day (thank goodness hubs is the chef around here!) Friday, I lost my voice completely, so I stayed home with the kids while dh went out to shop the deals. I was finally feeling a bit better on the weekend and got 3 M2 W2 workouts in.

I am super pleased with how much stronger I am feeling during my lifting sessions, especially in my core. I am a little disappointed that my body fat isn't dropping as much as it usually does this far into the program, but I *did * start out pretty deconditioned this round, so I am trying to be patient. Usually, I will hit a point in the program where my body fat starts "melting away" quickly (hopefully I'll hit that soon!)

I am still a bit sick so not sure what I'll do for exercise today. I need to do some errands and that may be enough to wear me out, but if not I will probably do some core work and light cardio later. ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-50-3124/ http://cathe.com/forum/blogs/julesmt/sts-day-43-3123/ Mon, 21 Nov 2011 23:52:01 GMT Feeling a cold coming on today, but I still felt well enough to do weightlifting. I did Disc 13 and increased my weights from last week. Also did the... Feeling a cold coming on today, but I still felt well enough to do weightlifting. I did Disc 13 and increased my weights from last week. Also did the core segment from High Step Challenge. I'm hoping that if I get a really good night's sleep tonight I can kick the sniffles to the curb - especially with Thanksgiving in 3 days! ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-43-3123/ http://cathe.com/forum/blogs/julesmt/sts-day-42-3122/ Sun, 20 Nov 2011 23:19:46 GMT Took a rest day yesterday and today was Disc 14 - Legs. I increased my weights to 45 dbs for squats and 82 bb for deadlifts. I know I could lift... Took a rest day yesterday and today was Disc 14 - Legs. I increased my weights to 45 dbs for squats and 82 bb for deadlifts. I know I could lift heavier, but my hands and forearms were giving out on the last couple of reps. Oh well- not gonna get a squat rack... maybe I'll try the weighted vest thing. I was tempted to do chest work too, but my forearms are too sore and form would be compromised, so I called it a day. Off to watch more NFL! Oops- forgot to do abs- just finished up Ab Ripper X while watching the Bears/Chargers Interception Mania. ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-42-3122/ http://cathe.com/forum/blogs/julesmt/sts-days-38-39-40-3121/ Fri, 18 Nov 2011 20:06:51 GMT Halfway through M2/W1 (I'm doing each workout 2x) and I'm feelin' the doms! Today was cardio and I just finished up Athletic Step - one of my faves. :) It went great and I was proud of myself as I did it on 8" step with no breaks. (I haven't been doing much cardio lately so my endurance is just ok). The only bummer was my left calf was cramping up a lot throughout the workout - probably from all the calf raises in STS. I am going to have to do some extra stretching this weekend.

Weight: 129

Food: My diet has been so-so this week. I've been really hungry from the heavy lifting. I need to go grocery shopping for some healthier choices. :o ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-days-38-39-40-3121/ http://cathe.com/forum/blogs/julesmt/sts-day-37-3120/ Tue, 15 Nov 2011 21:41:26 GMT Finished with today's workout and I am feeling a bit wiped out, but good. :) Since I moved on to Meso 2 today, I retook my measurements, but they really haven't changed much at all from the beginning, so I'm not going to post them. I am a couple of pounds heavier and so I guess I am just replacing yucky fat with some nice, solid muscle. :0)

Weight: 129.4

Workout:
M2/W1 Legs
Insane Abs

Food:
coffee with cream, banana
black bean burger, 2 eggs, hummus
protein shake: whey, banana, coconut milk, flax, spirulina
*white butter beans with spaghetti sauce, veggies and meatballs
*protein shake (pumpkin)
supps: multi vit, vit D, calcuim, fish oil ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-37-3120/ http://cathe.com/forum/blogs/julesmt/sts-day-36-3119/ Mon, 14 Nov 2011 23:43:38 GMT I finished up Meso 1 today (well at least until I pyramid back down) - yippee! I did Back and Tris and it felt pretty darn easy compared to last week... I finished up Meso 1 today (well at least until I pyramid back down) - yippee! I did Back and Tris and it felt pretty darn easy compared to last week - probably because I took two rest days over the weekend. I also did HIIT 40/20 and the core portion from Muscle Max.

I am going to dive right into Meso 2 tomorrow (I took rest days throughout Meso 1 as needed.) Since I don't want to do triceps two days in a row, I will probably move things around and start with Legs. I have done STS twice before and those trisets are a challenge - looking forward to it!

I really need to redo my measurements tomorrow also, but I actually expect them to go up a little bit (my weight has). I have definitely put on some muscle in the last month. woo-hoo! ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-36-3119/ http://cathe.com/forum/blogs/julesmt/sts-day-32-3118/ Thu, 10 Nov 2011 20:26:58 GMT Today's workout was M1/W4 CSB and it was super tough (more so than when I did it a few days ago). I think it was extra challenging because I am fatigued and sore in my lats from doing MMA Boxing yesterday and also because I tried to do as many pushups from my toes as possible. I did maybe 20 from my knees and the rest on my toes or from the stability ball. I have to admit I am glad there are no pushups in Meso 2!

Just 2 more Meso 1 workouts and I will be moving right into Meso 2 next week. Yay! I am skipping the active recovery week as I took extra rest days whenever I needed them throughout Meso 1. I plan to retake my measurements next week too, but I have a feeling they will be pretty close to my starting stats. I have been eating well to build muscle and I do feel much more solid and strong than when I started a month ago.

I plan to keep my food intake high thru Meso 3/January, but will probably decrease carbs and increase cardio once I start to pyramid back down Meso 2 and 1. I may also shift to STS/3x week rather than 6x at that time. ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-32-3118/ http://cathe.com/forum/blogs/julesmt/sts-day-31-3117/ Wed, 09 Nov 2011 19:00:06 GMT Just finished today's workout and I am feeling the endorphin rush! I started with Insanity: Insane Abs. It may be billed as a super tough "ab" workout, but it also works the shoulders, back and legs, as well as the heart (mine was pounding thru the whole 30 minutes.) Then I moved on to Cathe's MMA Kickbox, including the core segment. I am sure to be super sore tomorrow -- thanks for this kick-butt workout, Cathe! ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-31-3117/ http://cathe.com/forum/blogs/julesmt/sts-day-30-3116/ Tue, 08 Nov 2011 20:55:34 GMT It's snowing outside today!

Workout:
M1/W4 Back and Tris, Rodney Yee's Yoga for Athletes

Weight : 128.6

Food:
coffee with cream
pumpkin/pecan protein pancake
chicken/mixed veg/rice in coconut curry sauce
*black bean burger on large salad
*protein shake (either chocolate almond butter or mixed berry)
*supps: multi vit, vit D, calcium, fish oil ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-30-3116/ http://cathe.com/forum/blogs/julesmt/sts-days-27-28-29-3114/ Mon, 07 Nov 2011 20:59:01 GMT Just finished my workout: M1/W4 Legs plus Ab Ripper X. Whew! I will do some stretching later tonight for sure. I was really tired and sore over the... Just finished my workout: M1/W4 Legs plus Ab Ripper X. Whew! I will do some stretching later tonight for sure. I was really tired and sore over the weekend, so I took 2 rest days. I need to get more sleep at night! My weight is still on the rise (130.6 this morning) but I'm telling myself over and over that it's all muscle. ;) ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-days-27-28-29-3114/ http://cathe.com/forum/blogs/julesmt/sts-day-26-3113/ Fri, 04 Nov 2011 20:01:03 GMT Workout: M1/W4 CSB Nice to be on the final week of Meso 1! High Step Challenge: Core Yoga: Bryan Kest Energize (I meant to do this yesterday,... Workout:
M1/W4 CSB Nice to be on the final week of Meso 1!
High Step Challenge: Core
Yoga: Bryan Kest Energize (I meant to do this yesterday, but ran out of time. Boy, did it feel great!)

Weight : 128 (still high today - guess I need to watch my sodium and drink more H2O.)

Food:
coffee with cream, 2 Aussie Bites
Protein Shake: whey, Amazing Grass Choc SF, flax, banana, almond butter, coconut milk
chicken, veg, and basmati rice
*eggs with avocado, salsa and hummus
*apple cinnamon protein shake
*supps: multi vit, vit D, calcium, fish oil ]]> JulesMT http://cathe.com/forum/blogs/julesmt/sts-day-26-3113/