Cathe Friedrich Forums

Want our Forums on the go?
Get Cathe’s forum on your mobile device.


Go Back   The Cathe Nation > Cathe Friedrich Fitness Forums > STS Forum

STS Forum Please post all questions about our STS Strength Training series in this forum.

Tell us about your STS results!

This is a discussion on Tell us about your STS results! within the STS Forum forums, part of the Cathe Friedrich Fitness Forums category;; We've had a request to start and "sticky" a thread for people to post their STS results. We think this ...

Like Tree23Likes

LinkBack Thread Tools Display Modes
Old 05-21-2009, 04:52 PM
SNM Videos's Avatar
Join Date: Dec 1999
Posts: 6,339
Default Tell us about your STS results!

We've had a request to start and "sticky" a thread for people to post their STS results. We think this is a great idea and now that many of you are finishing their first round of STS we would like everyone to tell us about their results and what they think of the STS Program. (We will sticky this thread in a few days).
Reply With Quote
Old 05-21-2009, 05:50 PM
FiddleFit's Avatar
Join Date: Jul 2004
Posts: 3,865
Blog Entries: 2

I finished Disc 36 this morning!! My main result from STS is that it built my self confidence as much as it did my strength. I'm very happy with this journey.

I did the 3.5 month version, using Cathe's cardio suggestions. I did not go into it with expectations to lose much weight, and as such I didn't change my eating very much. I already eat very well; weight loss for me at this point requires calorie reduction. But in order to build genuine strength, calorie reduction is counterproductive. So, I stuck with my eating, indulged occasionally, and 3.5 months later I'm at the same weight as when I started, but have more muscle definition. The biggest change is in my upper body/arms. I'm not new to lifting heavy, and was beginning with some good definition/muscle mass (when I do aqua fit classes, I need to wear two belts, or I sink like a stone). STS took that up a notch and a half. Meso 3 especially made a difference. I noticed today as I was doing Disc 36 that I actually have clear muscles in my forearms! I've never seen definition there before.

All of the heavy barbell rows and doing the squat rack legs did great, great things for my core. My lower back is stronger than it's ever been, and I have a very muscular looking middle. My glutes appear to have been raised an inch. I like the looks of my quads: the heads of the vastus medialis and lateralis in particular are more defined.

My overall result is: bigger upper body (biceps, triceps, shoulders, back), and more definition everywhere.

STS was worth every penny, and every second of my time. I feel very strong. I feel quite good about myself, and proud of such a tough accomplishment. I've had many comments of late about how strong I appear, and questions about what workouts I do.

Doing something different every workout made a difference!!!!!!!! Thank you Cathe!! The results of your Shock Training System have truly shocked me! I plan to do it again in the fall; summer's too difficult to be able to stick with a program. Ideally, STS Cardio will be available in time for my second round. How shocked will that make me, at the end of those 3.5 months??

Congratulations to everyone who made it all the way to Disc 36!!!
CathyV, jrichards111 and KiesaB like this.
Reply With Quote
Old 05-21-2009, 06:20 PM
michefit's Avatar
michefit's Profile Fields
Join Date: Aug 2008
Posts: 244

With STS I have actually been more focused with how I feel than how I look while doing the series. I was the most wary of Meso3 and it has actually been my favourite! There is a such a sense of empowerment to lift and increase your weights in such a short amount of time. STS has helped me break through stubborn weight plateaus:
Bicep curls - from 15 to 20+ lbs (even 25's for concentration curls!)
Lying tricep extensions - from 15 to 20 lbs
Chest flys - 20 to a whopping 30lbs during meso 3 week 3!
Chest press - 25 to 35 (dumbells)

I have noticed increase size and shape - not bulky but athletic. My husband affectionately refers to me as his "man-wife" and I love it! Best of all I feel great! Thank you Cathe and SNM you are my "guilty-me-time-pleasure" every day!
It has been great to share and read everyone's experiences. I really look forward to checking these forums....Okay the endorphins are making me gush...
Reply With Quote
Old 05-21-2009, 07:03 PM
jolene_hajj's Avatar
jolene_hajj's Profile Fields
Join Date: Jul 2008
Posts: 339
Send a message via AIM to jolene_hajj

I absolutely LOVED STS and just started a six-month rotation this week. Every mesocycle is different and I love each one for different reasons. Every single workout, every single exercise, every single rep is absolutely challenging. I love every last bit of STS - it's absolutely brilliant.

Okay, enough gushing ;-) As for results, I didn't measure, and I probably should have, but I lost a few pounds, which was an added bonus because my goal was really definition and tone - both of which I got. Every body part looks better and more defined and my triceps (my most HATED body part) are starting to improve, which is a huge feat! I feel a hell of a lot stronger, and I think I have dropped a pants size as well - I've always been an 8 through and through and am now a 6 in most pants. Must go shopping ;-)

...and I can't wait for STS Shock Cardio to add to the mix!!

~"The happiest people don't have the best of everything, they just make the best of everything they have."

I blog...about life, moving on, the world around me:
Reply With Quote
Old 05-21-2009, 08:59 PM
Stebby's Avatar
Stebby's Profile Fields
Join Date: Dec 1999
Posts: 1,031
Blog Entries: 13

Like Sandra, I finished Disk 36 this morning! I didn't change my eating. My weight is about the same, but my body composition has definitely changed as I can fit into a size lower in pants. My strength is dramatically higher. As an example, prior to STS, it was a struggle for me to bench press 50 lb. Now I can bench press 90 lb. I think I just never pushed myself hard enough before, and it's amazing what can be achieved if you push your limits - I never thought my strength gains would be this dramatic.

I'm very pleased with the program and would recommend it to anyone who wants to improve their appearance and strength.

jrichards111 likes this.
Reply With Quote
Old 05-21-2009, 09:29 PM
spyrosmom's Avatar
spyrosmom's Profile Fields
Join Date: Jul 2006
Posts: 2,708

Here's mine, copied and pasted from a prev post. I finished on 05/08/09

I finished the 3.5 month rotation on Fri. Here are my results. My eating was a bit out of whack on Meso 2, but was pretty much on track for 1 & 3. I was HUNGRY in 2.

Weight -10.5 lbs
Neck -.4 in
Biceps + 1.2 in
Chest -1.6 in
Waist -3.1 in
Hips - 1 in
Thigh -1.1 in
Calf - .4 in

STS works!!! Everything is sucked up and in and I look and feel wonderful. I'm going to do Pyramids next, then come back to the 6.5 month rotation.

None of my clothes fit right anymore, though. What used to be my booty jeans are now saggy butt jeans Cathe, can I borrow a credit card? I need to hit the store!

Reply With Quote
Old 05-21-2009, 09:56 PM
patchworkpenguin's Avatar
patchworkpenguin's Profile Fields
Join Date: Jul 2008
Posts: 532

I finished the 3.5 month rotation of STS last Wed. I haven't been consistant with my weight work since March of 08 when I finished P90x, but I started up again a few months before STS actually came out to get the best results I could {and so STS wouldn't kill me outright}. I did the most of the 1RM used in the workouts since I wasn't confident about what to lift. I found I had been underestimating what I could lift, mostly, I believe out of fear of injury. I made a commiment to do the Extended stretch after every workout and only missed once, the following day I regretted it because I was very sore, and made sure I didn't miss again.

I didn't like the warmups. I felt they were too short, boringly repeditive, and disliked that the guys just used the cycles, especially for arm workouts. {Hubby did Meso 1 with me so I was worried about his reaction}. I didn't notice they were off-beat.

I found that I liked the structured program; no thinking required on my part , just stick in the next workout. I would definatly like to do the program again, also trying the Undulating rotation for variety, or just using one Meso on its own. {endless possibilites } I liked that Cathe divided the program into the three styles of weightwork, not only to mix things up but to make sure that we work all of our muscles in different ways. I have tried this myself in the past and gotten confused and given up.

I did fell worn out a lot. I wasn't able to add in as much cardio as I expected, mainly because I was just tired. I don't know whether this was me, personally, or the program took so much out of me.

Meso 1: Although it didn't seem like it at the time this Meso was the most fun for me. I dislike workouts that keep the HR up all the time, and I felt rushed during each workout, but the newness and variety of exercises kept me excited and coming back for more. I felt the most drained in this meso. I liked the push/pull method, rotating the exercises rather than the traditional Cathe way of doing all chest, then all shoulders. Having the arms workouts back to back didn't bother me because of my schedule.

Meso 2: This Meso seemed the most like the other Cathe workouts I have and have tried. I liked that Cathe switched out the body parts each meso, but would have been happier if the whole system had included Legs and another body part to switch off with. I enjoyed the drop sets and double wave loading methods, and was happy they were included to challenge us.

Meso 3: {otherwide known as 'hit by a truck Meso'}. I dislike being sore and I do everything possible to keep from being sore {backing off on weights to extra stretching} and I was rarely truly sore but this Meso I felt tired and worn out. I hadn't truely experienced 'heavy' lifting until this Meso, I like the results but found the workouts long and tedious, the long rests adding to this. I understand the rests make our work easier and more effective but I felt I needed to 'do' something {dusting maybe? Yes, I really did}. I was hoping for more variety in the exercises in this Meso and after trying Plyo Legs once went with the squat rack legs. Since I don't have a rack or spotter I wasn't able to go to my full potential with the exercises but did use a 20lb weighted belt {two ankle weights} to add to the total weights lifted. Again I liked the push/pull method.

The only times I was able to catch the repeat footage was when Cathe said something specific, such as "Robert and Cedie have decided to switch weights", I knew it was there but I wasn't looking for it either, preferring to think of each workout as 'new'.

I did make strength gains, such as going from a 5lb db to a 10lb db for seated lateral raises. I can feel more muscle thoughout my body, especailly my stablizers. which I feel haven't been worked as much before STS. My bicep is solid and about twice as wide as it used to be. I am happy with the changes in my body, and proud of what I have accomplished by finishing STS. If I had paid more attention to my eating I'm sure I would have had better results, but eating is something I struggle with constantly. I feel better about myself and my body, even if I didn't lose any weight; I can tell I have gained muscle and that is a good thing; and my goal.

I'm sure this is way more information than anyone wanted to know, and further, I'll probably be back with ETA's as I think of other things. If you are still reading, or even skimming, thanks!

On the internet no one knows you are typing with your beak.

"That's the only break you get, so I hope you enjoyed it" ~~Cathe, STS, Meso 2
Reply With Quote
Old 05-21-2009, 10:28 PM
TpaGirl's Avatar
Join Date: Dec 2008
Posts: 52
Default I got what I put into it.

I completed the first round of STS (3.5 mos cycle) two weeks ago. Last week was my final recovery week. I didn't lose any weight or inches. I actually gained 2lbs. I'm sure it was somehow my fault though. I was injured throughout the entire program, so I was not able to run like I usually do (marathoner). Anyways, I didn't change my eating to make up for the lack of running, so I'm sure it was me. However, I did make noticeable strength gains, and I slept great every night. Meso 3 was by far my favorite. I loved lifting heavy weights. I don't have a barbell, so I was limited to my vest and dumbbells, but I found creative ways to add weight to my vest when needed. I'm sure my results would have been even better if I was not limited in my poundage.

I have started another round of STS. This time I'm doing the 6 mos rotation. I'm running again, and I got a go wear fit to keep my calories on track. Hopefully, I will meet my goal this time around. I'm also adding plyo legs to my weekly workout instead of waiting until Meso 3 to do it.

STS is by far the best program I've ever done at home. The closest gym to my house is 40 miles away round trip. This makes me feel like I'm doing something without ever setting foot in a weight room.

Thank you CATHE!!!!!!!!!!
Reply With Quote
Old 05-22-2009, 02:29 AM
chiara's Avatar
chiara's Profile Fields
Join Date: Sep 2007
Posts: 189
Thumbs up

Ciao a tutti,
for me is a little bit difficoult to explain, But I had a great result with this programme and next week I will start it again. I'm stronger and my muscle are more defined. I could clear my diet more but in dispite of it STS worked the same. I agree with the other ladies, it is great.
I'm looking forward for STS cardio.
Reply With Quote
Old 05-22-2009, 05:31 AM
mwilliamson3's Avatar
Join Date: Feb 2009
Posts: 2
Default First time for everything..!

Here's my first post..ever...I guess it is just that important that I have some way to thank Cathe..
Wow...that's really how I feel at the moment...
To go back a bit, I gave birth to my second daughter on March I couldn't start STS at the time that I wanted...I just sort of stared at it in my workout room...hand extended...tears...
I have been using Cathe videos since the birth of my first daughter in 2005...and for me, it has proven highly much so that I was in good enough shape to begin STS just ONE WEEK after I gave birth (now...please...if you don't work out and don't have very detailed conversations with your OB throughout your pergnancy about safety and health following the birth of a child, please DO NOT follow my lead...this was something that we knew I wanted and I worked very hard throughout my pregnancy to ensure lower abdominal fitness and readiness).
Nonetheless..I was still 30 pounds above my pre-baby weight and I looked like someone had blown up a grenade inside my abdomen. I couldn't do a single pull-up because my abs were so blown out (didn't know how much I needed my gut to pull myself up!!), I could only do 8 push-ups and just really lost a lot of muscle.
I am now about to finish the second mesocycle. I have lost all but 6 pounds of the pregnancy measures are only a half an inch larger around my hips, stomach and biceps from where they were a year ago...I can do 10 pull-ups...yes 10! My abdominal region has flattened...the definition is totally visible again in all upper and lower body regions. I am so happy...and relieved to have done this program.
Additionally, my next door neighbor who is a hard-core cyclist has joined me. If you've ever seen cyclists, you'll notice mammouth leg definition and puny upper bodies...welp, that's her! WAS her anyway...she's also improved her upper body strength, going from "pull-what's???" and "pull-why-bothers!"to completing 4 easily.
So grateful to have found Cathe just by clicking around on cable TV!
If anyone wants to see a picture, please just go to my facebook page and look at the album "Happy Birthday to Grace!" The photo was taken this past May 10th. If anyone can tell me an easy way to upload it here, I will.
Thank you so much!
Manda Williamson

Last edited by mwilliamson3; 05-22-2009 at 06:01 AM..
Reply With Quote


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On

All times are GMT -5. The time now is 10:54 PM.

Copyright 1997-2013 Cathe dot Com