STS check in Disc 10

Hi everyone!

Just checking in like good cathelite, ok Debbie.

Here's today's workout-

CCV1= 35 min + I went over 2min more for total of 37 min.
Calories burned= 372
Distance= 2.55 Miles
BPM= 135 is 70% MHR for 10 min
BPM= 140- between 70% and not quite reaching 80% of MHR for 7min
BPM= 144 is 80% of MHR for 6 min
BPM= 145-150 is 80% of MHR and almost 85% of MHR for 9 min.
Then cool down with power walk.

STS- Disc 10-M1,W4 -Chest, Shoulders, & Biceps= 56 min.
This was a great workout. I found I had trouble with a few of them lifting 70% of my 1 RM. Here's the ones that gave me trouble....

Incline curls alternating & rotate at the top (dumbells) my 70% of 1 RM was #20's for this exercise. I felt that my form was horrible after rep 9 or 10 with that weight. I went lighter #15 and that felt fine. I need to find a way to do the 70% 1 RM with good form for the specified reps. Barbell curls with band were killers. I used #30 but could only complete 10 of the 15 reps. The 30# was the 70% of 1RM I was supposed to do. I could do that weight without the band ok, but not with it. Those bands are sneaky little gremlins and getcha good. Seated curls alternating + both arms (dumbells) #15 was fine except for the last few reps, then the form just was not good suddenly. I love the staggered pushup!!! I could probably go heavier on the dropsets standing dumbell curls, but was trying to do the exercises using my 1 RM at 70% to stay on track with STS to get the most benefit from it. I have a tough time with going heavy on lateral raises. I'm getting a bit stronger with those but still not where I'd like to be.

STS-Ab Circuits- Stability ball abs= 20 min.
Ok, what was with the side to side ski thingies Cathe? I could do maybe four of those before I fell off the ball. The other issue was one legged pikes on the ball. Are you crazy!!! I can barely do five two legged pikes on the ball and I tried the insane one legged pikes on the ball. That was just so not happening for me right now. Maybe as I get stronger I can in the future. Its definitely something to work towards, but its just not happening for me right now despite my best efforts. I am really enjoying the variety of Ab work on the Ab Circuits DVD.

Hugs!

Nora
 
LONG DAY

Hi All! It has been one very long day but I am finally able to post my thoughts.

Overall this workout got me good, as did last week's, however this week felt entirely different from last weeks. But that's the beauty of muscle confusion. By simply changing the exercise order and adding/replacing a few new exercises, the muscles continue to positively fire and work hard. They also are searching for a pattern to adapt too, but we just keep outsmarting our muscles and never let it happen (geesh, when will they learn ;))

While the push ups were still a fully intense part of the program, this week they didn't seem to be at every turn of the corner. That made it feel somewhat more doable but the fact they we increased to 70% of our 1RM this week, the overall program kicked it up a notch.

I was surprised that only one or two of you mentioned how HARD the barbell bicep curl with the green band was. OMgoodness, that nearly took me out. The other hard standout was the overhead press drop sets. I could barely squeak those last 5 reps out.

Right now I'm feeling tender at the base of my biceps already. Remember to give your all to each disc this week as you train at 70% of your 1RM. You want to finish strong (quite literally) and celebrate the completion of Mesocycle One with a well earned and well deserved active recovery week.

Nighty all. Be back tomorrow to chat with you.
 
littlefiretop said:
Anyone notice that our STS check-in participant numbers are dwindling with each disc? I know STS is tough, but I doubt in the collectively fit Cathe crowd that we lost that many along the way. lol ;)

Come back and post your thoughts, I enjoy reading everyones experiences and the journey is much better with as many as possible. :D
Click to expand...


We 6 monthers are reading as you pass us by! We're here... Theres a TON of us!
 
Cathe, I'll be happy to say how darn hard I think those biceps curls with the bands are. :D They are just about my least favorite exercise and last time I did them I think I managed it with all of a 14 lb barbell and barely got through them. Oh, and I just remembered that was doing them with the lightest tension resistance band. :rolleyes:
 
Still here! I have way too much invested in this to stop until it's over. I love love love it. Yesterday was hard for me - especially those bb curls w/ the band. Must admit there is one thing I'm sick of. It's that darn DOMS that hits me so bad w/ the lower body!! Did legs Friday and I could STILL felt it a little yesterday!
 
I did not even think of doing a lighter resistant band. That is such a good idea! I just struggled with bad form through the barbell and resistance band bicep curl and limped through a few sets. I am glad I was not alone in the fact that a few more pounds and the 65-70% change could really be felt. My upper body was sore and tired after the workout. I could not help but laugh when I went to my drawing class last night and the instructor told us we were doing figure drawing and this would involve a lot of shoulder work.
 
This is recovery week for me THANK GOODNESS! I feel better reading that many of you felt the last week of meso 1 is hard, I was feeling like wimp last week! It was all I could do to complete the workout. The bicep curls with the band.. oh my, I had to let the band go on the last few reps. Shoulders were hard for me too for some reason. I was exhausted when I finished CSB last week. I too had to keep telling myself "next week is rest week, you can do this"..
 
Disc 10 - Push-ups definitely seemed more do-able this week compared to last week. The barbell curls with the band, however, were not....I mean I could not even crank out more than handful of reps...I dropped the band and wound up upping the weight to try to make it as tough....I don't know that I will ever get that one down 100%.
Front press 21s also got to me...I could not finish the set of full extensions...the burning sensation was killing me. I actually got the giggles.

Otherwise, I felt good throughout the overall workout...can't believe we are almost near completion for Mesocyle One (for those following the 3 month program - keep at it 6 month-ers!)

I would also like to hear a bit more detail on Cathe's recommendations for activity during the active recovery week.

Happy Tuesday (today's is hubby's birthday so I see a small piece of very "unclean" chocolate cake in my near-future :) thank goodness we are doing 70% of our 1RM this week - burn some extra calories lol
 
drover said:
cathe, or anyone who has an answer. what do ya'll eat right after one of these workouts? i was shakin' so bad after disc 14, (legs) and i really didn't feel like eating anything, but i have to refuel. what do ya'll suggest? i used to drink a protien shake, but someone told me i shouldn't. so, help would be appreciated. i feel a bit sick to my stomach after these toughies. so i have to be careful what i eat.
thanks, cathy
Click to expand...

If your feeling really sick to your stomach you may be working to hard, especially if you are also dizzy. If that is the case, you probably want to reduce your intensity. If your just hungry be sure you eat something with carbs and vitamins. A little bit of protein is fine, but your focus (according to what I've read) should be on carbs and vitamins.

I personally got hooked on the P90X recovery drink back when I did the rotation the first time. I only use one scoop (it's about 105 calories). It has carbs (mostly sugar), vitamins, and just some protein, along with some ameno acids (spelling?). This works real well for me, but I don't feel sick to my stomach after, so I'll warn you that the P90X recovery drink is somewhat acidic, so depending on how sensitive your stomach is that may not work for you.

So all that being said, I've heard that you want something with carbs (sugar being a good portion) and vitamins, so a piece of fruit would probably work also. I grab the P90X because it's quicker. I work out in the morning so I'm always in a hurry to get to work after. Oh who am I kidding, I grab it because I like it so much and it's my reward for getting my butt out of bed to work out ;).


Edited to add: I'd be interested to hear what Cathe recommends also.
 
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thanks so much for your answer. i have a very sensitive stomach, most juices are too acidic for me. i don't know how to not work hard if i'm doin STS. they are so hard. and there are times i am dizzy. bananas are the quickest and easiest to eat. would that be good? and is it ok to do my protien shake a bit later? i get so confused w/all the information. you would think i would've figured it out by now.
thanks again, cathy
 
before workout

Hi.
My husband got me into the zone diet.. I will said not 100% but I try I know the first 2 weeks I felt so good I don't want to loose weight I just want to perform better and I did, so I'm on my 2th week of the program I did some of the 1RM but when I'm on the middle of the workout I don't know if I'm doing fine.
Well anyways what I do is get up early send the girls to school so I eat early 2,1/3 cup of old fashion oatmeal wit water and 1 whole egg and 1 white with 1 oz of feta cheese and 1 cup of green tee that's about 7 o7:30 am so by the time I'm ready to workout about 9:00 am my food is digested and it work for me, after what I feel like is drinking water and some snack whit carb/prot/fat/...
 
I'm also a 6 Monther just catching up on "what's coming down the pike". I'm a bit behind everyone on this post, but love hearing your updates. Cathe, I just purchased your resistance bands, and foolishly thought I could use the green one with the barbell and band lift. There was absolutely "NO WAY" and that was Disc 4 at 60%. Am I right in understanding that I will have to relive this move at 70% (and 2 weeks in a row at that?????). I had to reduce the bar weight and go to the lighter resistance band.

Keep the reviews coming, and Have a Great Day!!!

Mary
 
Disc 10-ouch

I did this workout yesterday and my biceps are hurting today.
I went up on my 1 RM last week on most of the bicep exercises and as a result, they were very challenging. Like many folks have said, the band with the barbell bicep curls was a killer and I actually had to go down on my 1RM last week, so this week I was able to complete the reps.

I had a nice burn in my shoulders and chest.

Overall, I agree, a much tougher workout.

The stability ball abs were a great workout. I thought it was fresh, new and very challenging.
 
drover said:
thanks so much for your answer. i have a very sensitive stomach, most juices are too acidic for me. i don't know how to not work hard if i'm doin STS. they are so hard. and there are times i am dizzy. bananas are the quickest and easiest to eat. would that be good? and is it ok to do my protien shake a bit later? i get so confused w/all the information. you would think i would've figured it out by now.
thanks again, cathy
Click to expand...

Take protein shake - I use two scoops of EAS vanilla protein powder, add one banana and ice. Mine does not have any carbs so I eat one wheat english muffin or oak meal for energey. I also take vitamins. All these should take within an hour of workout completed. Hope this helps.
 
I am encouraged to hear so many of you struggled with this one, as I did. I was like, "whoa, what happened?!?!"

Will I be able to survive Meso 2 after this? I am concerned.... Should I be?
 
Started out strong...

I completed the pyramid push ups on my toes. I was doing really well with this workout. I followed the break schedule and I did not need extended breaks.

UNTIL...incline side raises on ball. After that, I was starting to fatigue. I had to start dropping the lbs. I still strove to keep to the 30 sec break limit and I was able to do that for about 90% of the remaining workout.

Then I hit the staggered push ups. I had to drop to my knees for the last half of that set. Then I could barely get through the Standing shoulder press. Haha - I had to drop the weight and the reps. The finally fork in me was the oreacher curl - I barely completed it, but I did finish - using much lower weight that 70%.

My arms are so sluggish. My legs have mega DOMS. I am thinking tomorrow will be a sore day haha!

At least I was able to reduce the need for extended breaks. That is definitely an achievement. I am totally pushing myself to the point of failure and beyond. I am so spent right now. I really like this mesocycle. I am so used to doing heavier weights for less reps. I am totally seeing results. I am tempted to repeat this cycle, but I think I will just repeat the whole thing instead once I get done the program.

I am definitely looking forward to that week off next week. Now I understand why we need it!
 
thanks babaybird, think iwill go back to my protien shakes.
and yes, katie, you should be worried. :) meso 2 is really hard.
and i did plates & weights today, and just about died. tough stuff!
cathy
 
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