Cathe Friedrich
Administrator
Share your pain....lol!
I'll be doing mine Wednesday late morning!
I'll be doing mine Wednesday late morning!
STS CHECK IN....Disc 11
- Thread starter Cathe Friedrich
- Start date
murfmom
Cathlete
Great workout! For some reason I really loved the barbell pullovers this morning - I could really feel them in my back, and it felt like the weight selection was perfect (okay, maybe a little heavy for the last few reps...). I was talking back to you during some of the one-armed triceps work, though! I can't come close to doing chinups or pullups yet, so I use my lat pull-down bar with as much weight as I can handle and do the same grip (underhand for chinups, overhand for pullups). Is this a good way to build up to real chinups and pullups?
I'm really loving STS! Next week is spring break for my kids, and the active recovery week, so I'm hoping to go for lots of walks to playgrounds, maybe take them to the zoo. Would this be the sort of activity you have in mind for the recovery week? I want to make sure I'm rested up and ready for Meso 2! Thanks for everything, Cathe!
I'm really loving STS! Next week is spring break for my kids, and the active recovery week, so I'm hoping to go for lots of walks to playgrounds, maybe take them to the zoo. Would this be the sort of activity you have in mind for the recovery week? I want to make sure I'm rested up and ready for Meso 2! Thanks for everything, Cathe!
fitvix
Cathlete
Yikes - I really felt the weight increase in the triceps today! This week after doing STS even after 2-3 hours after I finish I still feel myself "pumped up" so to speak. Those cross body extensions got me for sure! My muscles are just waiting for that protein drink afterwords!
I am looking forward to the rest week - but looking forward even more to the next cycle! I am scared by what everyone else is saying about it being really tough. I will have to do a preview of it during my rest week.
I am looking forward to the rest week - but looking forward even more to the next cycle! I am scared by what everyone else is saying about it being really tough. I will have to do a preview of it during my rest week.
banslug
Cathlete
OH MAN! Everytime I see a jump in my weight on the workout card, I wonder. But always AMAZED that it's the perfect weight. If I'm not careful, I may need to pick up 45# dbs SOON!
Can I just say how much I LOVE DROP SETS?!?!?!?!?!
Keep on truckin', folks!
Gayle
p.s. Becky, home you're feeling better SOON!
Can I just say how much I LOVE DROP SETS?!?!?!?!?!
Keep on truckin', folks!
Gayle
p.s. Becky, home you're feeling better SOON!
FiddleFit
Cathlete
Good Wednesday morning!
I did Disc 11 yesterday morning, followed by a one hour total body stretch dvd. Only 1 disc left in Meso 1! It goes by so fast! As with Disc 10, I was surprised with how much better I did than in Week 3, despite the additional 5% in the weight load. The sequencing of the exercises in Week 4 must be just right. There is only 1 set of deadlifts in this workout, thank heavens for that. My lower back is very tight and sore today. I have arthritis in my right hip, and it's quite flared up this week, too. So, deadlifts aren't on my list of things I want to be doing this week. I may skip them in the leg workout tomorrow, or go really light. I haven't done the AC Med Ball abs yet, either. I've decided to take today as a rest day, instead of doing Imax3 and the med ball abs. My back really wants me to give it a rest, and a good stretch. Maybe I'll pick up some epsom bath salts today and have a soak in the tub tonight. I think I've found my limit, as far as my hip/lower back is concerned.
Overall this workout was very good. Cathe changes up the chins/pulls a little bit by having us do 1/3 negatives. I liked that. I was able to hang with her with the tricep work at 70% 1RM, which surprises me, considering how hard I struggled with triceps using 65%. Again, it must all be in the sequencing.
One thing I'm looking forward to next meso cycle is less faffling about with micro-loading gloves, wrist weights, and platemates, within 30secs, to get to the right lifting weight. I found it very difficult, between all of that, to get any water or stretching in between exercises, and to write down notes on my workout card. I'm thinking next month the rests are longer, and the equipment changing is reduced, so I think I'll enjoy the pace of them more.
Other than my tight lower back, I'm not feeling very domsy this week, even with the higher weightloads. Cathe, you obviously know what you're doing!! It's time to change things up! Thanks for putting together such a challenging, creative, refreshing series!!
Sandra
I did Disc 11 yesterday morning, followed by a one hour total body stretch dvd. Only 1 disc left in Meso 1! It goes by so fast! As with Disc 10, I was surprised with how much better I did than in Week 3, despite the additional 5% in the weight load. The sequencing of the exercises in Week 4 must be just right. There is only 1 set of deadlifts in this workout, thank heavens for that. My lower back is very tight and sore today. I have arthritis in my right hip, and it's quite flared up this week, too. So, deadlifts aren't on my list of things I want to be doing this week. I may skip them in the leg workout tomorrow, or go really light. I haven't done the AC Med Ball abs yet, either. I've decided to take today as a rest day, instead of doing Imax3 and the med ball abs. My back really wants me to give it a rest, and a good stretch. Maybe I'll pick up some epsom bath salts today and have a soak in the tub tonight. I think I've found my limit, as far as my hip/lower back is concerned.
Overall this workout was very good. Cathe changes up the chins/pulls a little bit by having us do 1/3 negatives. I liked that. I was able to hang with her with the tricep work at 70% 1RM, which surprises me, considering how hard I struggled with triceps using 65%. Again, it must all be in the sequencing.
One thing I'm looking forward to next meso cycle is less faffling about with micro-loading gloves, wrist weights, and platemates, within 30secs, to get to the right lifting weight. I found it very difficult, between all of that, to get any water or stretching in between exercises, and to write down notes on my workout card. I'm thinking next month the rests are longer, and the equipment changing is reduced, so I think I'll enjoy the pace of them more.
Other than my tight lower back, I'm not feeling very domsy this week, even with the higher weightloads. Cathe, you obviously know what you're doing!! It's time to change things up! Thanks for putting together such a challenging, creative, refreshing series!!
Sandra
Shadow
Cathlete
Good morning Cathe and everyone! Becky, I hope you feel better soon!
Great workout! I always manage to get the weights better on this one than the chest, shoulder, bicep one. I think this was the heaviest weight I'll be able to hold the ends in my hands for the pullovers, though. But I'll switch to the other hand grip as the weight goes up. I can still feel that one in my back even if it is more towards the inside.
Lita
Great workout
! I always manage to get the weights better on this one than the chest, shoulder, bicep one. I think this was the heaviest weight I'll be able to hold the ends in my hands for the pullovers, though. But I'll switch to the other hand grip as the weight goes up. I can still feel that one in my back even if it is more towards the inside.Lita
littlefiretop
Cathlete
woohoo only one more to go!
Good Morning to everyone-
This morning's attempt at disc 11 was really great. I was able to use the exact weights on my weight card and although the increases were tough and I really really felt them, I made it through. The toughest was the increase on the barbell rows, almost didnt make it on the underhand grip which is always tougher for me.
Cathe, I do have a question that I have been meaning to ask but keep forgetting when checking-in....when using a single plate mate to increase a dumbell 1lb, seeing that the balance of the weight is now slightly off on one side, is there a preference as to positioning the weight during the exercise? For example, on a tricep kickback, is it better to have the heavier side with the platemate leading the exercise at the top so you are pushing towards the extra weight or is it better to have it on the bottom so you are controlling it on the pull back down? Or does it matter? I have tried them both ways and there is a difference to how it feels, but if there is a way that enhances the exercise better that would be good to know.
I hope you feel better Becky.
Enjoy your day everyone.
Mary
Good Morning to everyone-
This morning's attempt at disc 11 was really great. I was able to use the exact weights on my weight card and although the increases were tough and I really really felt them, I made it through.
The toughest was the increase on the barbell rows, almost didnt make it on the underhand grip which is always tougher for me. Cathe, I do have a question that I have been meaning to ask but keep forgetting when checking-in....when using a single plate mate to increase a dumbell 1lb, seeing that the balance of the weight is now slightly off on one side, is there a preference as to positioning the weight during the exercise? For example, on a tricep kickback, is it better to have the heavier side with the platemate leading the exercise at the top so you are pushing towards the extra weight or is it better to have it on the bottom so you are controlling it on the pull back down? Or does it matter? I have tried them both ways and there is a difference to how it feels, but if there is a way that enhances the exercise better that would be good to know.
I hope you feel better Becky.
Enjoy your day everyone.
Mary
banslug
Cathlete
Mary, good question on the plate mates.
GREAT JOB, EVERYBODY! KEEP ROCKIN' IT!!!!!
May I make a confession? lol With all the talk I'm hearing about Meso 2, I'm really (and secretly) considering only doing W4 of M1 once, taking the active recovery week, and going right to Meso 2. lol (I'm doing the longer rotation with repeats of Meso 1 and Meso 2).
Gayle
GREAT JOB, EVERYBODY! KEEP ROCKIN' IT!!!!!
May I make a confession? lol With all the talk I'm hearing about Meso 2, I'm really (and secretly) considering only doing W4 of M1 once, taking the active recovery week, and going right to Meso 2. lol (I'm doing the longer rotation with repeats of Meso 1 and Meso 2).
Gayle
auntiebev
Cathlete
I did Disc 11 at 6am and I think this was my best upper body STS workout yet! When I printed my workout card and looked at the new weights, I thought NO WAY. Well guess what????WAY! I did it. I swear there is NO BETTER feeling than when you can tell that your body is kicking in and you are getting stronger!! I am still loving the drop sets.
Looking forward to legs on Friday. Thanks again Cathe for producing such a wonderful workout and making us push ourselves to new limits.
Have a good day,
Bev
Looking forward to legs on Friday. Thanks again Cathe for producing such a wonderful workout and making us push ourselves to new limits.
Have a good day,
Bev
Cathe Friedrich
Administrator
Great question Mary!
As for where you should put the weight on a tricep kickback, place the weight so that you are pushing toward the extra weight.
Keep training hard!
As for where you should put the weight on a tricep kickback, place the weight so that you are pushing toward the extra weight.
Keep training hard!
Good Morning to everyone-
This morning's attempt at disc 11 was really great. I was able to use the exact weights on my weight card and although the increases were tough and I really really felt them, I made it through.
Cathe, I do have a question that I have been meaning to ask but keep forgetting when checking-in....when using a single plate mate to increase a dumbell 1lb, seeing that the balance of the weight is now slightly off on one side, is there a preference as to positioning the weight during the exercise? For example, on a tricep kickback, is it better to have the heavier side with the platemate leading the exercise at the top so you are pushing towards the extra weight or is it better to have it on the bottom so you are controlling it on the pull back down? Or does it matter? I have tried them both ways and there is a difference to how it feels, but if there is a way that enhances the exercise better that would be good to know.
I hope you feel better Becky.
Enjoy your day everyone.
Mary
Cathe Friedrich
Administrator
((((((((((Get Well Soon Becky )))))))))))
I am down for the count with a migraine.
I'll miss today and Friday(headaches last 72 hours) and then try like mad to catch up over the weekend so I can rest with the rest of you next week.
Will be missing you guys from the dark room on the couch.........
Becky
wgilchrist
Cathlete
Disc 11 felt great. I was a little scared going in but I made it out alive. Not much doms to speak of compared to the last 3 weeks. Wow, what a difference.
I am looking forward to the longer breaks of M2 between exercies just for set up and stretching purposes. I'm still trying to wrap my brain around the rest/recovery week next week but I am determined to do it.
I purchased the heavier lime green stretch band and was able to use it today and oh-my, what a difference! I was not speaking nicely to it.
Looking forward to legs on Friday.
I think we should have a rest/recovery week check in too.
I am looking forward to the longer breaks of M2 between exercies just for set up and stretching purposes. I'm still trying to wrap my brain around the rest/recovery week next week but I am determined to do it.
I purchased the heavier lime green stretch band and was able to use it today and oh-my, what a difference! I was not speaking nicely to it.
Looking forward to legs on Friday.
I think we should have a rest/recovery week check in too.
Cathe Friedrich
Administrator
Checking In
Hi All! Wow, I felt really strong today. Outside of the always challenging push ups/chin ups, I felt so strong on many of the other exercises that I felt like I wanted to start lifting sooner than I did on the DVD (granted some of the set up times are longer than others).
The two exercises that bit really hard for me were, again, just like last time, the sea saw push ups. The partial reps on those just make me start to see stars. The end can not come fast enough on those.
Another muscle biter was the one arm kick backs with the band. Today I mastered tfinding that perfect band length grip to get full range of motion along with a super duper challenge.
I also enjoyed ending with the two dropsets for back and triceps. That brought a nice swell into my muscles....I love that feeling!!!
Overall todays workout was a nice challenge, as was Disc 10, but I am feeling stronger and ready for Meso #2 for upper body. Now I know we still have legs left in this Meso (and those leg workouts still give me some DOMS) so I am not getting ahead of myself but I think for upper body I am ready to do Meso 2.
So after Fridays workout I will look forward to my active recovery week before graduating to heavier weights and new approaches to enhance this ongoing muscle confusion.
Woo hoo.....Shock Me Baby!!!!!
Ok, let me answer some of your questions!!!!
Hi All! Wow, I felt really strong today. Outside of the always challenging push ups/chin ups, I felt so strong on many of the other exercises that I felt like I wanted to start lifting sooner than I did on the DVD (granted some of the set up times are longer than others).
The two exercises that bit really hard for me were, again, just like last time, the sea saw push ups. The partial reps on those just make me start to see stars. The end can not come fast enough on those.
Another muscle biter was the one arm kick backs with the band. Today I mastered tfinding that perfect band length grip to get full range of motion along with a super duper challenge.
I also enjoyed ending with the two dropsets for back and triceps. That brought a nice swell into my muscles....I love that feeling!!!
Overall todays workout was a nice challenge, as was Disc 10, but I am feeling stronger and ready for Meso #2 for upper body. Now I know we still have legs left in this Meso (and those leg workouts still give me some DOMS) so I am not getting ahead of myself but I think for upper body I am ready to do Meso 2.
So after Fridays workout I will look forward to my active recovery week before graduating to heavier weights and new approaches to enhance this ongoing muscle confusion.
Woo hoo.....Shock Me Baby!!!!!
Ok, let me answer some of your questions!!!!
Last edited:
Cathe Friedrich
Administrator
Be back after I pick up kids from bus stop
SassyLady7
Cathlete
YOWSA! (That's my triceps talking) Great workout, my triceps really were screaming. You would think that this being the 4th wk of Meso 1, I'd expect Cathe's bonus on the dumbbell tricep kickbacks, but they always catch me by surprise. And that close-grip bench press dropset did my triceps in! I gave out on the 3rd set at rep 8.
Otherwise, I did good--able to lift the 70% 1RM for all the other exercises. The other exercise that really challenges me are the Barbell rows---do we have to have 2 sets of those?????
I too am so excited about starting Meso 2! All the chatter sounds great (painful, but great)! It's amazing that Meso 1 is almost over--it went by so quickly. I also have to remind myself not to get too pumped about Meso 2 until I get done with the last Legs routine in Meso 1.
I'm looking forward to the rest week (but also hoping it will go by quick so that I can start Meso 2). I really think I'm going to only exercise 3 days of the rest week--just do cardio & an ab routine on those days. I think what I've noticed most since starting STS is that I crave sleep more & it's hard to get more than 6 hrs in with the job & DD. So, rest week for me will involve taking a few days off a work, sleeping a few extra hours those days & then cardio+abs on several days.
Becky, hope you get to feeling better!
Christina, sorry to hear about your injury--must be so frustrating to have to stop STS. Hope that the surgery & recovery goes quickly & that it won't be long before you get back to STS.
See everyone on Friday!
Otherwise, I did good--able to lift the 70% 1RM for all the other exercises. The other exercise that really challenges me are the Barbell rows---do we have to have 2 sets of those?????
I too am so excited about starting Meso 2! All the chatter sounds great (painful, but great)! It's amazing that Meso 1 is almost over--it went by so quickly. I also have to remind myself not to get too pumped about Meso 2 until I get done with the last Legs routine in Meso 1.
I'm looking forward to the rest week (but also hoping it will go by quick so that I can start Meso 2). I really think I'm going to only exercise 3 days of the rest week--just do cardio & an ab routine on those days. I think what I've noticed most since starting STS is that I crave sleep more & it's hard to get more than 6 hrs in with the job & DD. So, rest week for me will involve taking a few days off a work, sleeping a few extra hours those days & then cardio+abs on several days.
Becky, hope you get to feeling better!
Christina, sorry to hear about your injury--must be so frustrating to have to stop STS. Hope that the surgery & recovery goes quickly & that it won't be long before you get back to STS.
See everyone on Friday!