Slow & Heavy weight amount - I searched and couldn't find them

[JulieL]

Ok could someone help me out here. I want to try to follow the Slow and Heavy routine, but at on my own as I don't actually have the workouts. I found the split up of routine but it doesn't say what weights Cathe uses. Would someone be so kind to let me know. I realize this may take some time, but I really looked long and hard in the search engine and came up empty. I'm finishing an 8 week rotation with PUB/PLB and want to keep working on strength as I am quite happy with my results and think S&H may be a good place to go.

Thank You

Title 1: Legs and Shoulders
2) warmup 3:19
4) lunge (pre-exhaust) 1:18
5) squat (3 sets) 6:36
6) reverse lunge (pre-exhaust) 1:09
7) static lunge (2 sets each leg) 7:59
8) side lunge (pre-exhaust) 2:39
9) plie squat (3 sets) 6:35
10) calf raise (2 sets) 3:28
12) front raise (3 sets) 5:39
13) side raise (3 sets) 6:16
14) posterior delt raise (3 sets) 6:32
15) overhead press (2 sets) 3:46
16) rotator cuff (2 sets each side) 6:11
17) stretch 2:00

Title 2: Chest and Back
2) warmup 3:09
3) chest press (3 sets) 6:07
4) chest fly (3 sets) 6:05
5) incline press (3 sets) 6:03
6) incline fly (3 sets) 5:51
7) pushups (8 reps) 2:34
8) dumbbell rows (3 sets) 5:50
9) pullovers (3 sets) 6:35
10) deadlifts (3 sets) 5:45
11) superman lifts (2 sets) 5:50
12) planks 5:29
13) stretch 2:08

Title 3: Triceps and Biceps
2) warmup 2:29
3) overhead extension with one dumbbell (3 sets) 6:33
4) lying overhead extension with two dumbbells (3 sets) 5:59
5) kickback (3 sets) 6:26
6) tricep dip (2 sets) 4:25
7) curl (3 sets) 6:27
8) hammer curl (3 sets) 6:35
9) barbell curl (3 sets) 5:45
10) wrist curl 2:50
11) reverse wrist curl 2:17
12) abs 6:55
13) stretch 3:08

 

[amyg]

I'll offer what I can remember right now. Legs, she uses a 50lb barbell I think. Or a 45. She isn't always uniform, since she goes by what she's feeling like that day. (Good advice!)

Chest, I think she starts out at 25 for one rep, then drops to 15 by the end of the workout, doing a bunch at 20.

HTH even though I suspect it doesn't...

 

[clareMc]

Shoulders: front raises and side raises I believe Cathe moves between 8 pounders and fives.

Overhead presses she uses 15 pounders for only 2 sets for some reason.

Chest: Cathe starts with 25 pounders, then drops to 20's. By the time she gets to the inclines she has dropped to 15 pounders.

Back: dumbell rows I think she uses 12's or 15's. Overhead pullovers Cathe uses a 15 pound dumbell I think. Deadlifts she uses 20s or 15's, can't remember which, but 2 dumbells not the barbell. I always use the barbell though.

Superman and other back floorowrk uses no weight.

Overhead extnesions I think she uses one 20 or 15 pound dumbell. Lying overhead extensions, a pair of 8 pounders. Kickbacks 8's and 5's.

Bicep curls and hammer curls I believe she uses 12's for the most part, maybe 15's and a 30 pound barbell for ther barbell curls. Wrist curls amd reverse wrist curls, I never do them because by the time you have finished with all that bicep work, the wrists and forearms are worked out enough. But I think she uses 3's or 5's. Can't remember.

It is really worth getting S&H on DVD.

Clare

 

[JulieL]

Thanks! Yes I intend to purchase this DVD next, when I get some extra money...sigh it always comes down to the money! x( But for now I'm gonna *try* it on my own.