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Recovery Week is here!

Fellas!

I made it! Recovery week and not a day too soon. This past friday I did disk 12. It wasn't any easier than the first week. Of course the load is increased. My erector muscles didn't hurt as much.

Sunday, I had a double workout. Early in the morning I did Cathe Low-Impact step. Actually did pretty good. Not "flying around the board" yet, but Im getting there. It was a lot of fun and a good light cardio.

Later that evening, I went over a friends house who leads a workout group workout of a bunch mutual friends. It was tough!!!! The guy that leads it is a fire fighter and used to be on the county SWAT team. I thought I was going to puke! Great workout!

Anywhoo. Today....NOTHING! tomorrow some light cardio.

Hope yall enjoy your week.

Kevin
 
This is what my workout room looked like this morning after Disc 5-Back & Triceps... :eek::eek::eek:


0.5 kg plates all around... what a mess! Those drop sets in the end had me moving around like the Tasmanian Devil!!! Trying to keep the rest period to 10" AND load the next set of dumbbells... :D:D:D

Finally had the sense to use the barbell for deadlifts so I could go as heavy as I should... used the hooks again, though, but only for the barbell deadlifts. Managed to do all one arm rows without the help of the hooks and I'm quite proud!!! :eek:
Still, can't get to complete al 15 reps of the side-lying tricep extension on the ball... Even though I follow my 1RM exactly, my shoulder seems to give in by the 12th rep... did any of you guys notice that?

I'm off to work now (although I'd rather stay home and cuddle on the couch with my pup - it's been raining since yesterday morning; so much for sunny spring!)

Have a great day, everyone!

Chris.
 
Wow Christo, You are a BEAST!

That is a SERIOUS Gym you have there! I've run into the same problem, trying to load the barbell within the 10-30 second you have between each workout. My workout floor looks similar to yours.

I get the same burn trying to do the 15 reps with my 1RM weight. I've basically found that true for the tri's and some of the shoulder exercises. I burn out a few reps before I get to fiffteen.

I think for me it's because I've mostly trained with lower reps and more wieght. Im not used to doing more than 10-12 reps in a workout. My arms and shoulder fail around 11-12 reps with the weight suggested. It's also more difficult on the stability ball because you have to keep stable and your hitting it at an angle your not used to.

I've decided to drop my weight a little so I hit failure right at 15. I've adjusted my 1RM to that level. If I find it getting easier I'll push it higher.

Kevin
 
New to STS

Hello,
My wife got me interested in the STS program and I was glad to find a male forum to ask a few questions to the Pro's!! I have completed my 1RM and in entering it in the workout manger was concerned because I am over the average by quite a bit on many of the workouts. I am wondering if I have done something wrong since this is really a first venture into weight lifting and I know I am over no average!! How did it work out for you? Can you give me some examples of the dumbbell weights that you were using when you began the program? Any other tips? I am excited to start this on Monday, I think this is the program to help me get into weights. Thanks.
 
Hey Mark!

Welcome to the forum.

About the 1RMs. Make sure you performed them per the instructions in the book or the Workout Manager. If you have done that, try doing one of the workouts with the suggested weight. If its too heavy or light then adjust your weights accordingly.

You can see the weights I use by clicking on my profile. Sorry, I don't know how to paste the link to this post.

Enjoy your workouts!

Kevin
 
Welcome Mark!

Totally agree with Kevin.
Even though I've been lifting for a few years AND was really careful on my 1RM testing, when I started STS I realized that I was a bit off with my weights. You only get 30" of rest between each exercise in Meso 1 but when you do your 1RM testing your rest periods between sets should be around 2-5 minutes. So, I started re-entering my results according to the weights and proper-form reps I did in each of the STS workouts (I noticed that I could do only 11 to 12 reps in good form). I am doing the 6-month rotation so Week 1 and Week 3 were pretty much "adjusting weights" weeks.
I suggest that since you are new to weight lifting you should follow the 6 month rotation too. That's what Cathe suggests and I believe doing each week twice will give your body enough time to adjust to the new weight load before moving to the next percentage (60% to 65% to 70% etc.).
I wouldn't worry about being too much over the average. Here's a few 1RM I did (in kilos):

Incline Curls on Stab. Ball: 12 (Avg: 8)
Alternating Front Lunge: 36 (Avg: 7)
Scapular Retractions: 68 (Avg: 7)
Prone Incline Rear Flys: 9 (Avg: 7)

Hope to read your results soon! Keep us posted! :D

BTW... I finally managed to transform my treadmill from a clothes hanger to an actual cardio machine!!! Had not used it for more than 6 months and jackets, shirts and jeans somehow creeped up and covered it... weird!!! :D:D:D
Did a Nike+ workout: Hills Repeat for 30+ minutes and boy was I gasping for dear life at the end!

Chris.
 
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Hey, guys, what's up? Were have u been? :)

Ok... it's official... 30" of rest time for legs just won't cut it!!! At least not where my lower back is concerned... :eek:

Actually, I don't feel pain at my lower back muscles, just fatigue... and I have to take it easy before moving to the next exercise.
Especially for Disc 6 (which I did 2day) where deadlifts (again done with a barbell) were followed by slide lunges (back and side) with the plate. I could feel my core (especially my spinal erectors) firing up! :eek:

Didn't have time to do the Pilates-Based abs, which I'll be doing as soon as I return from work.

Have a great weekend!

Chris.

UPDATE: Just finished Pilates-Based Abs... Easy enough but no mermaids for me!!! :D:D:D
 
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Hi Guys,

The 2nd week of Meso 2 was much better than week 1. Maybe I was just a little off during week one. My wrists didn't give out this time, and I loved the back off sets. Things are going well, but I'm bummed that I'm halfway done already!

Ben
 
Hi all!

Disc 4 again for me this week (plus Ab Circuit Yoga abs), and here's what I've noticed, Ben. While I struggle when I first do a Disc, when it's time to do it the second time I don't struggle that much. I think that if I had the time I'd definitely repeat each week three times, before moving to the next. That way my muscles would get used to the weight increase, but not to a comfortable state.

I know it's a long way away, but my next attempt with STS will be an undulating periodization - doing one week of Endurance, followed by one week of Hypertrophy and one week of Strength, and all over again till I complete the STS cycle.

Chris.
 
Meso 2 Hypertrophy

Hey Folks!

I took the rest week literally and rested the entire week! I didn't workout but thats cause I was busy trying to tile our guest bathroom.

I'm back on it though this week. Yesterday, I did disk 13. I LOVE IT! It's a really guys workout. Straight up gym lifting moves. Bench press, incline, shoulder presses till your arms fall off! Of course Cathe give the 'failure sets' her own twist. Im still feeling it in my shoulders and chest! If you haven't done this yet you'll like it!

Still working on the step coordination thing...Im getting better. Today I will work with a Low Impact Step.

Kevin
 
Meso 2 Legs Super Set Crazy!

Hey y'all

OOOOHHHH are my legs SORE!!! DOM Di DOM DOMs!

Cathe supersets your legs to death! The first super set I thought it was going to be easy. A few simple moves but they work your legs from almost every angle. However, I had to drop my weight to complete the last set. Like you Christosz, my erector muscle got a good workout.

Yesterday I did Cathy Kick-Box. I don't think I've jumped so much in my life! Its a lot different than P90X Kick Box. Cathe has not much recovery time. She is always moving. I'm glad it was only 30mins. I liked it.

Tomorrow, I'll do some kind of step workout. I'm trying to get ready to take a class from Cathe in person ;-)

Kevin
 
Legs still sore!

Did disk 15 today. Loved the workout! Very good straight Gym style upper body pump with sets to failure. I need to get more plates for my barbell.

I've been doing extra stretching, but my legs are still sore from Wednesday. I'm not complaining. It's not sharp pain or in the joints, just sore muscles. I had never worked my legs like that. I actually look forward to doing it again.
 
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Mornin' guys!

Disc 7 (finally!!!) today... went like a breeze...nice!!! Chest & bis trembling a bit though and I think I might have pulled one or two lower back muscles moving around quickly arranging weights and the bench... So, no abs for me today... (I might give it a try in the afternoon and see how it goes... got Disc 8 to look forward to on Wednesday... wouldn't wanna miss that!)

Elmo pushups were not as hard as I thought hey would be... hmmm... did them on the yoga mat so my toes were not slipping away. Also, noticed that my stability ball has deflated a bit... gotta pump it up!

Hope u guys are doing good!

Have a great week!!!

Chris.

UPDATE: Just finished the Med Ball abs. 10 minutes was just what my lower back needed to snap back! I feel it a little but it's much better than this morning.
 
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Hey all,

Two workouts left in Meso 2. I am ready for a break, just like I was at the end of Meso 1. Imax today, didn't jump quite as much as I could have. I'm kind of tired today, so I modified a bit. Did you guys order STS cardio? I must admit, I did on the first day. I'm afraid I'm hooked.

Ben
 
Ben, you're not hooked! (that's what my therapist keeps telling me!!!:D:D:D)

Soon as I read HIIT and MMA, I didn't need to read further! Went on and pre-ordered (on the first day, too). At least my punch bag won't be that lonely anymore...

Already through Meso 2??? Boy, that was fast!!! How are you feeling muscle-wise?

Did Imax today, too, and kept all arm movements to shoulder level. My lower back didn't bother me that much but I was winded, what with all this humidity and winds blowing in from the south bringing big amounts of Sahara sand... wonder what my car will look like once it rains!

I'm a bit skeptical on how I'll be able to handle tomorrow's deadlifts...

C U 2morrow!

Chris.
 
STS Cardio

I don't think Im hooked yet, I waited until yesterday to order it. I was also drawn in by HITT and MMA.

Monday I started the second week of Meso 2. I totally love it! It's like being in the gym at home. I like lifting hard and heavy. The 60 seconds between workouts give me time to change the wieghts but usually I have them set up before the workout.

I know I'm making progress because I have to buy more plates for my barbell and get heavier dumbells.

Today, I rode a hilly 10 mi on my bike at a pretty fast clip. It was a good ride. It's been pretty bad weather so I haven't rode much, but i have to get back in the saddle because Im planning on riding the TD bank 5 boro bike tour in May.

I'll have to try the med ball abs if it helps the back feel better.

Later folks.
 
Ben, I can drink a double espresso at 11 pm and sleep like a baby!!!;)

Kevin, you really have me getting impatient to dive into Meso 2 - not that I don't enjoy Meso 1, but the whole concept of gym style 3-set weight training just makes my mouth "water"!!! LOLOLOL

I can't believe how well I did with Back & Tris today... what with the back pain and everything... Wore a corset-like belt :)eek::eek::eek:) and hit the barbell on deadlifts, rows etc... Even managed to do the weights segment of Weights & Plates Abs (no corset this time :p). I'm really questioning this lower back issue... might be something less serious... hmmm...

I think I might take tomorrow off, though, since Disc 9 is all legs and spinal erector work.

Chris.
 
I'm trying to figure out what I want with the 20% off that comes with STS Cardio. I have almost all the DVDs. We can use it until the end of April, which is about when I'll be done with the first round of STS. Maybe some circuit stuff. I think I'd like Hardcore Extreme, or the terminator.

I've had some times where I'm not sure if I've pulled a muscle, or worked it so that it's super sore. I think I've just been really sore sometimes. I bet Meso 3 will cause this even more.

Chris, I have such a hard time sleeping - I'm jealous.

Kevin, I agree, Meso 2 seems to be a better fit for me too.(although I loved Meso 1 and am looking forward to it again this summer).

I think I need to buy more plates during my recovery week.

Ben
 
Hi Guys
I am still hanging in.This is my final week of Meso Cycle 1 disc 10,11,12 my second time.I am getting tired.I will have to invest in heavier dumbells for my back rows.I used 40lbs (each arm) and I can go heavier.I must admit I did not do the workout manager.I am very aware of my strength and know what I can lift.I pick up the heaviest weight I know I can do for the number of reps.I have been pretty dead on except some of the shoulder work.I also ordered the STS cardio
see you Chris
 
Hey guys!

Chris, glad to see u back! I'm 3 weeks away from finishing Meso 1... :(
Back rows are sneaky!!! Leave me thinking I could have gone heavier... But then my biceps and forearms remind me not to!!! LOLOLOL

Ben - I'd go for The Terminator. Looks really hardcore!

I took a look of the plates I will be needing for the next two Mesos and considering the fact that I will have a longer rest period I'll stick to the weights I already have. These 30" breaks have trained me to disassemble and assemble my dumbbells/barbell really fast!:eek:
I might get some plates by fall... when I run the STS cycle again.

Today was cardio day, so I strapped on my belt/corset :)p) and hit the treadmill. I did a 30' Nike+ Mixed Terrain workout. Short but effective!

Talk to u 2morrow - Disc 9 day! Woohoo!

Chris.
 
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