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Corset on, barbell loaded, dumbbells in place, set, go!!!:eek::eek::eek:

Disc 9 2day, and if it wasn't for a little "biting" sensation in my lower back, I'd say this is the easier leg workout so far... Had to take longer brakes before and after the deadlifts and do some stretches for my lower back.

Have one question, though, for anyone who drinks protein shakes. Do you drink them before or after the workout? I drink it as soon as I am done - read someplace that you need to drink it within 30 minutes after a weight workout. Any thoughts?

C U 2morrow - cardio day plus the Quick Fix segment!

Chris.
 
Easy there Chris... A "biting" sensation?? I have a hard time following this advise, but pain really isn't good. Really think about a few days off. It's so hard to do.

I just finished Meso 2, and followed with some treadmill time. Stopped a little early because my knee was bugging me. (See how I'm taking my own advise?!)

I have a rest week now - Do you think that means that if you are doing STS on MWF, you take a whole week and weekend off and start again on the next Monday (actually getting 9 days off of weights) or do you start again the next Friday. Probably doesn't matter, just feeling guilty looking at my workout calendar seeing no weights for 9 days.

Rambling now. Better go. Step tomorrow.

Ben
 
Thanks, Ben!

I will definitely take it easy in the next few days.

Actually, from what I read in other posts the off week is actually 9 days!!! :D

Did the cardio portion from 4DS Bootcamp 2day (plus Cathes 20 mins Quick Cardio Fix) and I'm happy to say that my back didn't bother me one bit... :)

I'll do the STS Extended Stretch 2morrow (15 mins of pure bliss!!!!)

Have a great weekend!!!

Chris.
 
Cathe Step Class

Hey guys

Yesterday instead of disk 18, I went to Cathe's gym and did a step class. It was soo much fun. I got to meet Cathe and some of the other "catheites" that go to the class. We even had breakfast with Cathe after the class.

Let me tell you. That was the HARDEST workout I ever did! First, I had to learn step on the fly. Second, it was a HIGH intensity class. But being with everyone else stepping in unison with the music and each other, I felt compelled to do it and do it right!

I managed keep up with the step, the second part of the class was an upper body workout. And by then I was sooo wiped out, I was not ashemed to use the 3lb wieghts and even that was hard. My arms, abs and shoulders are still sore today.

I'll proabably bike to today

Hey chris, hows your back doing?

Ben, Have you decided what DVD you want to get. I hear Beach Body has a new workout called 'Insane' I think?
 
Today I did the Hiit technique that Cathe talks about during the latest CatheTV. 9.0 mph on the treadmill for 20 seconds, then 20 seconds of rest. I did ten of them. I ended up walking the rest of the time so it was about 45 min total. Fun stuff.

Kevin, I saw a clip of that "insane" workout. Looks interesting. I wonder what it'll be packaged with. I'm so jealous of the class and the breakfast. Plus the roadtrip, right? hmmm...

Ben
 
Hey Guys,

Sorry I've been absent for a while. Had a pretty busy week last week. After visiting my mom last weekend. My brother came to town and we played golf for 2 days straight which threw me off my regular workout schedule.

So yesterday I did STS disk 20 legs and today instead of the scheduled STS workout, I met up with my friends and rode 30mi. It was a short ride but because my did a heavy leg workout the day before I can barely walk this evening.

I really have to get on the bike good for the next 3 weeks untill the 5 boro bike ride in NY in the beginning of May.

Hey Ben, You just have to make a special trip to Jersey and workout with Cathy. It is definately worth it! :)

Hope y'all had a good weekend

Kevin
 
Hi guys!

Finally last week of Meso 1 is here (actually 2 more weeks... :()

2day was Disc 10 day and my bis are paralyzed! Shoulders & Chest... well ok... ;)

I can't believe that going from 65% to 70% would make such a difference. I struggled too much today. I'm glad I'm doing each week twice. I don't think I'll be able to do the Stab Ball Abs this afternoon, what with the chest and shoulders weight load this morning. I might be doing the no-equipment abs - very tough!

Hope you guys had a great Easter weekend. Ours isn't until next Sunday - I'm leaving Wednesday afternoon and return on Sunday (to avoid traffic).

C U 2morrow!!!

Chris.
 
Started Meso 3 yesterday and today. Chest and Back - loved it. Plyo Legs - Ugh!! Loved it, but in a different way. I think one of the hardest workouts ever. Glad there's a week before the next one - but I still look forward to it.

Ben
 
So... I'm off today for Easter vacation (to Thessaloniki and Chalkidiki) woohoo!!!

Downloaded Disc 12 to my iPhone, printed the workout sheet and I hope I'll find an open gym on Friday... I might hit the treadmill tomorrow and the woods in Chalkidiki on Saturday.

Yesterday I did Rhythmic Step and today was Disc 11... almost there...!!!:eek:

Do you guys felt like you were back at the beginning when you did Discs 10 & 11?... Especially today with Back & Triceps I felt like I haven't been lifting for a while! Might be the weather, though... humid and hot... this kind of weather always makes me feel exhausted and tired. I am glad I'll be repeating the Discs next week.

Got a few extra plates yesterday plus a couple of barbell spiral clips so I can change the weights quickly. I can't believe how hard that was! I ordered them online from one shop, they told me to pick them up at my nearest store, I went there and they had no idea what I was talking about... Next day they call me and tell me that the weights and clips will be at the store in 3-4 days. I called another online shop to order them and they were very secretive about their warehouse so they offered to deliver them to my home. The delivery guy rang my bell at about 10:30 pm!!!! :eek::eek::eek:

Anyways... that's it for today... enjoy the rest of the week, guys!

Chris.
 
:mad::mad::mad:
I am p!ssed beyond repair!!
As I lounge on my friend's couch here in Thessaloniki I still can't believe I paid $24 for a day pass at a so-called high profile gym... Three different treadmills stopped working mid-run as I was on a 4% incline AND sprinting!!! I moved to the fourth to finally finish the damned workout. Then I went to get a med ball to do abs. Guess what??? Not a single med ball in the whole gym. Ended up using a 9lb dumbbell... I told the people about the treadmill issue and all they said was they knew of the problem. No mention of any kind of refund or even an apology!
Anyways, I haven't decided about tomorrow's workout - disc 12. Should I pay another $24 for it or just do the workout next week?

CHRIS
 
Do the workout next week!

If you can't do the kind of workout you want to, It's not worth it to PAY to go to a gym that doesn't have working equipment. I'm really sorry to hear that you had a hard time at that gym.

I haven't posted because it's been a very busy week. I did finish mesocycle 2 and next week is a rest week...thank GOD! Although I will miss hypertrophy:)

My wife's aunt died tuesday and the funeral was in Toronto Canada. On top of that, I had a drain back-up in my basement on the same day so I had to fix it before we left for Canada on Friday :-(

Rest week couldn't have come at a better time!

Keep on workin out!

KP
 
Hey! I'm back!

Kevin, I am really sorry about your loss.

As for the filthy, rotten gym in Thessaloniki, I just had to do the workout... :(:(:(

So, I paid, got a set of dumbbells and headed for the empty aerobics studio. doing the workout just from the sheet worked great and I still have DOMS!!! LOLOLOL

I was glad I had the studio all to myself (although people were peeking in just to see what exercises I was doing...;)) and really look forward to redoing the Disc 12 this Friday.

Today I redid Disc 10 and followed Cathe's breaks to a "T"!!! By the end of the workout I could barely lift my arms (struggled for the last reps in the end there...:eek::eek::eek:).

Can't tell you how thrilled I am to be done with Meso 1 and move to Meso 2!!! Not just the longer breaks but the gym style sets and muscle exhaustion.

C U 2morow!

Chris.
 
Hey Chris,

Let me get this straight. You went to the gym with the cue sheet from your Cathe STS workout and did the workout at the gym? Did you have music to workout with?

You are going to LOVE Meso 2! That's a great workout great workout to bring to the Gym. Just make sure to bring your slide plates. I'm sure that will draw some attention.


Im already in the middle of my rest week from Meso2:-(. Today and Monday I rode my bike tomorrow I'll do Yoga.

Kevin
 
:eek::eek::eek:

Imax 3 2day!!! Haven't done that in a while and I'm knackered!!!!! :D:D:D

Yesterday was Disc 11 and 2morrow Disc 12... wooohoooo!!!!!!

Kevin, I was away for the Orthodox Easter holidays so I went to a local gym last Thursday for cardio and Friday for Disc 12. I had already downloaded Disc 12 to my iPhone and watched it a couple of times before heading for the gym. Then I just used the workout sheet - no music to workout to. I was just counting the rest periods on the clock. I think that people were actually wondering what I was going to do with the furniture movers!!! :D:D:D
Then they saw the back- and side- slide lunges!!!

This week I'm repeating Discs 10, 11 & 12 at the comfort of my home!

I sneaked a peek at Disc 13 and I think the rest week won't go by fast enough! Loved the bench presses and the flys!!!! True gym style!

That's it for now...

C U guys 2morrow.

Chris.
 
Hi Guys,

Chris - that's devotion if I've ever heard it. I think I'd have called that my rest week and waited until I get home. Nice work. And I agree, Imax 3 is a killer.

Kevin - I think you're half done with your rest week by now. Make the most of it, you'll need it!

I only have 7 workouts left in STS, and it all went by so fast... I am really looking forward to going at them a second time around. I'm also excited to do the 1RM's again this summer before starting over to see what gains I've had. I'm lifting a lot heavier than I used to, so there's got to be improvement. I ordered Muscle Max, the Terminator, and Hardcore Extreme to keep me busy until round 2 of STS.

Take care,
Ben
 
DONE!!! :eek::eek::eek:

Meso 1 is over... :(.. well actually... :D

And just in time... I think I'm coming down with a cold so 9 days of rest is just what I might need!

Ben - what about an undulating STS rotation?... I've uploaded it under the Rotations tab in the Workout Manager. Have a look and tell me what you think. I plan on starting it in September. It's basically one week of Meso 3 followed by one week of Meso 1 and one week of Meso 2 (for advanced exercisers).
Or you can mix up Mesos by doing 1 month or week of Meso 1, one month or week of Meso 3 and one month or week of Meso 2 (for intermediate exercisers).
Also, I've been thinking that since after Meso 3 we'll be 5% stronger than when we started STS, I might as well increase my 1RM by 5% on all exercises without redoing the tests... sounds logical?

BTW, now that I'm done with Meso 1 I have noticed a big improvement in my forearm endurance... Wednesday and today I did all barbell rows and deadlifts with a 115lbs barbell without using the lifting hooks!

:D
Chris.
 
Hey

Lots of cardio today - treadmill and step. Next week is super busy, fitting in workouts will be tough. I have to be advisor for the prom next Saturday, and all the drama that comes with it. Urgh.

Chris, I like your rotation. I'm looking forward to using STS in that way. I don't know if I want to to it "as is" once more before changing it up. On the one hand, I'm glad I did the 3 month version, because it's changing so quickly, but on the other hand, I'm a bit jealous that you've gotten a second crack on all these workouts while they are still fresh. Happy belated birthday, by the way.

Kevin, once you get started with meso 3, let us know what you think.

Ben
 
Thanks Ben!!! 44 and STSing!!!! :eek::eek::eek::eek:
Hang in there with the Prom... I'm sure you'll be able to squeeze a DVD here and there...

Here's a very interesting article about the different periodization techniques:

http://www.tonyboutagy.com/images.2/Article PERIODISATION.doc

That's where I based the STS undulating rotation. The way Cathe built the STS training sets and DVDs you can only change them each week (as opposed to every day as the article says). The good thing is that it takes 3 months.

When I started STS I felt that my form was suffering mainly due to the speed the exercises were changing - that's why I decided to redo each week so I can get better form the second time, knowing what's coming. From now on, though, I will be sticking to the 3-month STS rotation (linear or undulating).

I'm still down with a bit of a cold so I decided to do Low Impact Step 2day... a nice workout for the rest week, I think.
2morrow is a stretch day (might do Stretch Max #1).

Have a great Monday, guys!!!!

Chris.
 
Chris,
You asked me this question and I hope you don't mind me posting the answer here. Here is what you asked:

Hello Debbie! It's been a while but I've spent the last two months doing Meso 1... and I'm done today!!! LOLOLOL One week of rest (TG!!!)
I have a quick question for you, if you have the time... I have been drinking a protein shake during Meso 1 after a weight workout (read someplace that there is a 30-90 min window after a weights workout where your muscles need the protein to develop). My question is if I should continue drinking a protein shake and when during the recovery week or would that overload my kidneys and be no help at all since I will only be doing light cardio and stretching...
Oh... and one more thing... (LOL)... what's your take on an undulating rotation for STS?....

THX!!!

Chris.

Drinking a protein shake here and there will not hurt you in your rest phase, especially if you need to supplement to get all the protein you need daily. You should be taking in 1 gram of protein per 1# of your body weight. So lets say you weigh 180 pounds, you should be taking in 180 grams of protein daily to build muscle. I usually take in about 20 grams more when I'm in my building phase. Eating high amounts of protein is hard on the kidneys so you must drink water - and lots of it. A gallon a day is not unheard of. This helps the kidneys to process the protein easier.

I don't understand what you mean but undulating a rotation for STS. Is that something Cathe set up? If so, then I'm sure it's fine to do.
 
Hey Deb!

Thanks for visiting the guys' thread!!! :D

And for your input! I definitely go over the 1 gallon water limit each day!!! :eek::eek::eek: ...living in a warm country...

I weigh about 200lbs and the protein shake covers about 40 grams of my daily intake. So, I guess I'm fine... I might double the shakes during Meso 2.

Cathe hasn't come up with an undulating rotation yet, but I did some research online and I was thinking of mixing up the Mesos - do one week of Strength, then one week of Endurance and then one week of Hypertrophy - for a period of 3 months. Might work, I don't know... :)

Chris.
:D
 
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