STS CHECK IN....Disc 11

Only 1 more to Go!

Just finished Disk 11 and feeling very strong. I too, am astonished at the weight I am able to use this week. Even looks like I am going to require a trip to the fitness store for heavier dumbells! Back and Triceps throughout this program has been my personal favorite. I come away feeling so strong. The last 2 exercises kicked my butt. :eek: (drop sets of rows and close grip bench press) Yikes!
Just an added note: I have been doing the Nutrition program along with STS and have dropped 6 lbs! Yeah!!!! :cool: Looking forward to Friday's legs and then Recovery Week.
 
Way to work it SassyLady! I, too, am looking forward to Meso 2. Let's see if we find ourselves saying that in a couple of weeks :eek:



SassyLady7 said:
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!
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Hi MThede! Wow you are really hitting it hard from both ends. Congrat's on your weight loss and strength gains. Good for you !


MThede said:
Just finished Disk 11 and feeling very strong. I too, am astonished at the weight I am able to use this week. Even looks like I am going to require a trip to the fitness store for heavier dumbells! Back and Triceps throughout this program has been my personal favorite. I come away feeling so strong. The last 2 exercises kicked my butt. :eek: (drop sets of rows and close grip bench press) Yikes!
Just an added note: I have been doing the Nutrition program along with STS and have dropped 6 lbs! Yeah!!!! :cool: Looking forward to Friday's legs and then Recovery Week.
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Great idea Wendy! Let's do it! I'm in!!!! How about all of you? Please write in and share what fun activities you have done for your recovery. You can do anything from soup to nuts but just don't do weights and don't overdo anything!

Edited to add that I just posted this announcement on Twitter and Facebook....WOO HOO!!!



wgilchrist said:
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.:p
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.:eek:
Looking forward to legs on Friday.

I think we should have a rest/recovery week check in too.
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Hi Bev!

Yes, definitely! Active recovery week means to remain active with other activities outside of the ones you are recovering from. So no weights. You can do cardio til the cows come home (but I think 4 to 6 days at 45 minutes per session is more than enough).

Other ideas:

You can hike, sight see, walk dog on nature trails, play around with your kids in-line skates (remember those things, ha), knock on your neighbors door and ask him/her to take a walk with you, go gardening, bowling, race your cart down the supermarket isles (tee hee, I won't tell) etc.

Create your own fun :D



auntiebev said:
Cathe-should we be doing any cardio next week? And if we do, should it be less intensity than what we've been doing with STS??

Thanks,
Bev
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Check in and Question

Hi Cathe and all,
Great workout! I am a little sore, but in a good way. I love the fact that I feel stronger. Just in time for spring. My question is...I have not done all the RPM's required for Meso 2. Now that the recovery week is almost upon us, is it a good idea to try to prepare for them before the end of this week, or perhaps squeeze it in the morning I start disk 13? I know I should have all my homework done already :) I would love anyone's ideas or feedback.
Cheers,
Frances
 
I have been a lurker on these threads so far, but I have been following along with you. I just wanted to tell you thank you!! I had one of those horrible, terrible, no good, very bad days today and just wanted to sit in the chair and eat cereal when I got home from work. But, I told myself I could do that AFTER I worked out.

Well, the workout was great and I, like many of the other gals posting, am amazed at the amount of weight I am lifting. I love the close grip dumbbell row dropsets.

My mood has lifted considerably and I am going to go eat a healthy, balanced dinner instead of cereal. I have enjoyed this Mesocycle so much, I am sad to see it end already. Thanks for all your effort on this project.
 
Disc 11 was great. Seasaw pushups were grand, I am making progress with the pullups/pushups. I just love tri workouts; cross body extensions, barbell pushes, all that band work. all good :)

The new weight amount seemed good, although 1 arm rows seem out of whack. Far too heavy. I backed it down to 30's and it was much better.

I am sooo looking forward to the recovery week.

I think I'm going for Cathe's supermarket cart racing idea. Anyone in? 45 minutes/day for 5 days should make me a very popular gal with the staff at the local Wegman's. :D

Becky and Christina..please feel better.
 
Cathe, awesome workout (as always). I'm definitely feeling it in combination with the DOMS from chest/shoulders and biceps!

I have a question for you. I'm really feeling very sore, and even very tired, kind of hitting a wall. Not quite overtraining but approaching it. The last two Thursdays I've felt like I was getting sick but it never happened thankfully).

I know I'm not getting enough rest for what we're doing (I only get 6-6.5 hours) but I don't really have a solution for that. So... is there anythign I can be doing nutritionwise to help out a bit? I eat pretty healthy overall, and have a post workout protein shake (just started adding more calories, and specifically bananas to it to up the carbs to see if that will help.)

Should I be taking an extra rest day either between the first and second workout of the week or between the second and third? I tend to have such DOMS by the third workout that I have a hard time hanging on to the dumbbells (that and my 1RM was ridiculously high on my legs! LOL) Anyhow, I'm loving it, but really feeling like my body needs more of something to get through... of course the rest week is showing up JUST in time!

Thanks. Any ideas would be GREAT!
 
Holy smokes! This was another good one. I have to agree that the two sets of barbell rows at 70% was very difficult. I really like the seasaw push-ups, though I was really feeling the partial reps. I don't know why but I find the tricep extensions leaning over the stability ball very difficult. I actually had to use the other hand to "spot" the working arm so I didn't hit myself on the head!

I am looking forward to Friday's leg workout and not only because it is the last one before the rest week:D. I am thoroughly enjoying these workouts.

Have a great evening all.

Carrie
 
Hi everyone!

Just checkin' in for today.

Here's today's workout

CCPP- I did just Volume 3 segment/steady state 2/challenge= 10 min BPM first 5 min was 135 BPM. Then steady state 3 challenge= 3 min. BPM=144 for this. I only wanted to do a brief warm up on Treadmill today. I was dizzy yesterday during cardio step and wanted to go a little easier today. Calories burned= 160, Distance= 1 mile.

STS- Disc 11 Back & Triceps= 53 min
Calories Burned= 434
I enjoyed this workout. I'm sort of settling in to the 70% of my 1 RM better today for this workout. I didn't notice any real problems except for one exercise. Flat Bench Tricep Extensions (Dumbell) according to my workout card I needed to use 27# wts. That wasn't happening even with just one rep, so I went down to 20#wts, still too heavy to do a rep with good form and control. So, sadly I had to lighten up to 15# wts and this was doable for me. I sort of feel like I failed because I couldn't do the wts the workout card said was my 70% of my 1RM. Oh well, the rest of the workout was doable for me. I really felt those dropsets on dumbell rows and close grip bench press with dumbells, good stuff! The band work always gets ya after lifting and working a certain muscle group though. Who would've thought those innocent looking bands could make you hurt, but in a good way. I bet those guys in the STS workouts have a whole new respect for bands and paper plates after this. I did feel that the workout card had the right weight for me on my 1 RM for Flat bench tricep pullovers with barbells. I used #19 and this was extremely doable, probably could've even went heavier but didn't want to go beyond 70% of my 1 RM as on the workout card.

I did watch Cathe's suggest on Cathe TV for doing barbell pullovers correctly, to visualize using the lats. This tip also worked for the horizontal one arm dumbell rows. Thanks for doing those Cathe TV segments they are very helpful and insiteful as we go along in STS.

Oh and I have to say, I'm stunned I could do #52 with barbells for barbell rows, that was awesome!!!! I'm amazed that I'm getting stronger and really seeing some definition in both my biceps and triceps now. I'm sort of bummed I won't be lifting weights next week though. See, what you've done Cathe. LOL!!:p

I also did Hotbody Bootcamp Ab assault= 10 min.

Well, that's it for me today. I hope everyone else had a great workout and day. Those of us not feeling well or recovering from an injury etc.. take care and rest.;)

Hugs!

Nora
 
Did this disc last night with weights and plates abs and did an earlier 45 min urban rebounding session at lunch...
The band exercises had my triceps working hard.
Didn't think my form was spectacular on the see-saw push-ups, but I made it through.

The drop sets at the end had me looking forward to going heavier in Mesocycle 2 (and hopefully not scrambling as much for equipment :)

Overall, good work out and I definitely felt stronger.

And with that I am happy to say I have completed Mesocycle 1 (did legs on Monday - will share in tomorrow's update and look forward to everyone else's updates).

Have a great day.
 
One of those weeks and still a bit behind. Disc 11 was scheduled for Tuesday and I am just getting to it today. I will try to sneak in legs tomorrow if not it will be Saturday.

Great workout. For some reason, I burned less calories on this workout then any of the others. I wonder why...hmmm!!

Also I will remember next time not to take a drink of water just before doing Seasaw pushups... the ball was pressing on my stomach..

Wow, I can't believe I have almost completed Meso 1!!!
 
I think I found some new muscles

Haha! I think I found some new muscles in my triceps. They are at the top. This is great!

What a great workout! I had to reduce the poundage again on some of the exercise. I seriously think I was super girl the week I did those 1 RM tests. Oh well. I still got all those reps in and got in a great workout. I am really happy with staying in the 30 second break limit (or 10 whichever was required).

Overall my endurance has improved greatly and I am really happy with this program. Well worth the wait and the $$, but we all knew that already right ;)
 
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Alright.... am I dumb or what...
I didnt even notice the 5% weight increase until I read all the posts here AFTER I finished my workout! What the #$@%... :) I mean, how can I not pay attention? And honestly, I didnt even feel it! Such a great workout, holy smokes! I really loved this one, it made me feel so good for some reason. I did all exercises exactly with the weights on the workout card, with exception - again - for some that I INCREASED! What is happening to me??? I went up on the one arm row (vertical and horisontal), barbell pullovers and the deadlifts. Everything was great! The drop sets felt very good too - finished strong. Also, I really wish I had the tower already - the tubing is not enough of challenge. And after the workout I felt so energized, I did 45 min of the cardio premix on LIC.
Cathe, I definitely think you should start working on STS-2 right now! I mean not right now, finish the STS Cardio first, by all means.. tee hee...
Thank you! Thank you!!!
Krasy
P.S. I am 3 lbs lighter today, and 333lbs happier!!! :D
 
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