STS CHECK IN DISC 12

Cathe Friedrich

Cathe Friedrich

Administrator
Hi STS'rs :)

I'm going to have to do Disc 12, legs, today at 2pm since it works out better for my schedule this week. This is good though because then I can film Cathe TV later tonight sometime and have it up earlier for you tomorrow.

Check in and share your results everyone! This is the last disc in this mesocycle....go out strong!!!!!
 
Hi Cathe! I did disc 12 today also (at about 5am). I've been doing STS on Sunday, Tuesday, Thursday, but got a bit off track when I spent Sunday with my boys and SO. But I 'fixed' it by doing 12 today!!! Love it!!!!!

Now, the hard part is going to be repeating discs 10, 11, 12 next week, when I so badly want to move to Meso 2 with you!!!

I'm really falling in love with the slide back lunges and the side lunges with the plate!!! Not to mention my all-time fave LB move....the leg press (or step up)! Have I ever said how much I LOVE WORKING LEGS?!??!?!?!?! And the bonus burn on this disc is AWESOME....on the stability ball. It reminds me of PLB which is my all time fave (and very first) Cathe weight workout!

Gayle
 
Disc 12 was awesome. I can't say this enough - my butt will never be the same after the plate work, but I mean that in a good way!

Highlights of this workout for me:
One Leg Sit N Stands - I'd be lying if I didn't admit to "plopping" down on the last 2 reps of my right leg ... not exactly the controlled movement Cathe probably had in mind lol

One Leg Deadlift (Toes Elevated) 3/1 Count - weeble wobble on these when I tried to go deep on the second (left) leg.....lots of balance coming into play

Wall Squats Double Leg - when I saw the weight increase this go around, I didn't really think I would be able to do it, but I did, with perfect form and felt great when it was done...definitely stronger after the last 4 weeks

One Leg Slide Back Lunges with Paper Plate - these always get me towards the last few reps...that has not changed.

Side Slide Lunges with Paper Plate - for some reason, these are much easier for me to do and with much heavier weights than the one leg slide backs

Firewalkers - for some reason, it really felt like these were not going to end this go-around.

Outer Thigh Lift on Stability Ball - right leg first one, no problem....oh, the poor left...crying by the end, already having been the support leg first go around.

Inner Thigh Squeeze - the tossing was interesting; Cathe never mentioned this STS could be hazardous :) thank goodness the stability balls are lightweight; after a long day my tossing was a bit uneven

Glute Squeeze - like this alot - the variation in the reps really gave a nice burn

Bring on the rest week....I did this on Monday and had DOMS til yesterday with this one, so I am very much looking forward to lots of stretching and pure cardio only. Definitely excited about Mesocycle 2.

Good luck tomorrow everyone!
 
Hello, Cathe and gang!

Cathe - I don't know what "go-juice" you had before doing those sit-n-stands but man :eek:! I was just getting off the chair and you were already up and down for a full rep!

I loved the toss & squeeze for the inner thigh :D! A lot of wobbling on the one-legged deadlift. I'm getting better at the slide-backs even if I'm keeping the weights in my hands the whole time and not actually setting them down. I did the wall squats with only light weights because I really need to focus on the form and recruiting the right muscles.

Overall, a great workout - but I will admit I was pretty glad when it was over :cool:.
 
I did disc 12 today also. All but the bonus.

Let me say I love the one legged deadlift. And the firewalkers, but as the previous poster said it did feel like they were never going to end. :D

I cannot do sit and stands to save my life. This has to be imo the hardest leg move ever.

I am contemplating doing over meso 1 that is how much I liked it but I am so looking forward to moving on with meso 2 also. And I'm definetly looking forward to a rest week. :D

Jenn
 
Disc 12 in the can (literally, ha)

Hi All,

I didn't get a chance to post before now but wow, I am feeling the effects of the workout creep in now. I think I am going to be a DOMmy Mommy tomorrow..lol

I have to say the first three execises just clicked perfectly for me as a warm up (squats/plie squats/4 point lunges). My legs got that nice stretch and warmth in them and I felt strong.

Next up Firewalkers...well that strong feeling was short lived...lol. How many of those did we do????? Clearly I must have lost count :eek:

Many of the exercises in this disc were the same but a slightly heavier weight in a slightly different order made a big difference.

The paper plate exercises with the heavier weight had me slow down. I was starting to lose my balance on the second side from fatigue. Speaking of losing balance, I had a hard time with the one legged deadlift tonight. I found I had to anchor my back heal of the non working leg so that I could focus on my hamstring stretch of the working leg. I didn't notice that as much last time. Must be having a "shakey" day.

The sit n stands are always a hard one to get my balance on initially but by rep 3 or 4 I get my rhythm down and sit much more "gracefully", ha.

The bonus leg work with the ball was very hard for me. The outer thigh lift with the elevated arm at the end was not pretty on the second side. Everything after that felt like a breeze in comparison. The ball toss for inner thigh is a nice stretch/strengthen move. How many of you fropped your ball the first few tries? When I do that move in class, there is a lot of ball chase going on ;)

Overall I felt nicely worked and challenged. I feel stronger and fully prepared to up the anty to Meso #2. Meso 2 is actually how I personally like to train the most so I will feel right in my element this month.

Don't forget to join in our check in this upcoming week for our active recovery week. I'd like to hear about what you have done for your recovery day.

I will start my first recovery day on Saturday. I am taking my kids to baseball practice and doing their drills with them.

Nighty Night!
 
Hi everyone,

I just got done doing Disc 12 and I swear every time I do a new leg workout in STS, I say that it's my favorite. They just keep getting better and better. I did a bit better on the sit and stands this time which makes me happy. I had been wearing my weighted vest for the paper plate back and side lunges and decided to go without it today and my form was definitely better. I always felt like I was hunching my shoulders when I had the vest on so I guess it's better for me to up my weights and skip the vest for those.

Loved the bonus leg work with the ball. And yes I dropped my ball on my face a few times which was good for a laugh.

Cathe-have fun doing those baseball drills tomorrow!

Have a good weekend everyone and I plan to check in next week,
Bev
 
Another excellent lower body workout, Cathe! Possibly my favourite so far. The highlight was the bonus legs section. I loved the outer thigh lifts with the legs straight and stacked! And the ball toss for the inner thighs was more fun than work (and yes, I was trying to make it feel like work!).

I'm thrilled to be into the recovery week!! I genuinely feel like I need it. I have no idea yet what I'm going to do. Maybe take a few group fitness classes that I usually don't have time to do. Maybe add in an extra spin session or two. Maybe add another swim. Don't know yet, but I'm looking forward to it!

Cheers,
Sandra
 
Cathe - thank you, thank you, thank you for doing a segment on the sit and stands!! The first time I did them I struggled with them - however after seeing your video segment on getting a chair that was a little bit higher than your knees I was able to do them much better this second time around! They were still tough - but there wasn't as much stress on my knees this time around.

I loved the ball toss/catch with feet squeeze thing!

When I saw the frog style roll-ins on the list I had PLB flashback! I was like "noooooo". lol

Last night I previewed some of the next mesocycle and got tired just watching!

I hope my DOMS aren't too bad tomorrow since I still have a cardio day left.
 
So far every disc I have completed has been my favorite including # 12. It had a little bit of everything I enjoy so much...firewalkers, paper plates, catching the ball for inner thighs, wall squats, oh the burn. The glute squeeze at the end was fantastic. I was struggling with the one legged hamstring roll ins though. :p
It was SO hard to watch the guys holding those teenie-tiny little weights when I was sweating so hard especially during the calf raises!
Not sure how many of you did IMAX 3 yesterday but I am amazed that I can do the entire workout. When I first got it there was no-way I could finish so I just kept at it. Now the confidence I have knowing I can do it empowers me to try something more.
This Meso Cycle went by so fast! We all deserve a week long rest to prepare for what's to come!:eek:
My plan for next week is to listen to my body and do what it feels like doing...It might be sleeping, stretching, riding bikes with the kids or maybe a little bit of cardio. I'll be checking in to see what all of you are doing. Hope you all take a little time for yourselves.:)
 
I've been extremely busy with work and school (last half year of my DVM and it's stressful and rough) so I haven;t been able to stay up on these posts, but I just want everyone to know I like reading what you have to say whether I post about my experience or not. Good job to everyone that finished Meso 1!

I have been doing my workouts. ;) That didn't stop.

DISC 12
As another poster stated, I, too, loved the plate work. It allows me to go much deeper and surprisingly, the paper plate work helped me with my balance and form in other exercises.

The one legged deadlift--that was the only move I had a problem with. I couldn't balance at all (even if my life depended on it). I was all over the place and just couldn't complete the sets with good form so I had to stop early. This surprised me and bummed me out as I have pretty good balance, but I guess I just wasn't feeling it.

I, for one, am glad the endurance work is OVER. Endurance workouts aren't my favorite at all (especially legs ;)) and I'm excited to get into lifting heavier.

Congrats to everyone that made it through Mesocycle 1!!:D;)

--Tara
 
Disk 12 Legs

Had a very good time doing legs today! I'd say this has been my biggest improvement throughout Meso 1. I even stayed around for the bonus burn section. Those glute squeezes really got me. Yowza! :eek: Of course my favorite is the one legged deadlift. I made it through the low-pulse lunges with no problems. Overall, feeling good. Looking forward to Meso 2, and better yet, recovery week. Take care everyone!;)
 
Hi Cathe and all of you STS'ers,

Just wanted to say I love this whole series. I did #12 today and thought it was great!! The only problem I had, was with the paper plates. I was sweating so much the paper plates got stuck on the pools of sweat I was leaving on the floor!! That just made the paper plates exercises more challenging-like it needed to be more challenging!! Ha!!

Great job Cathe and crew and to all of us STS'ers!!

Kris
 
Hey Everyone,

WOW!!! I completed disc 12 - Hello Active Rest Week!!!

I got a bit off track this week. I am suppose to do my workouts Sunday, Tuesday and Thursday but ended up doing them Tuesday, Thursday, Friday. I am glad that I got them done and am very surprise that I stuck with this rotation so far. WOO HOO!!!

I have to say that out of the leg workouts, deadlifts are my favourite. I still can't stand lunges but I guess they are good for me so I do them with a frown. When we were doing the Firewalkers, I thought they were never going to end - what a burn.

bravo1.gif
Good Job Everyone!!!
bravo1.gif
 
Recovery week here I come!! Today was great and I love this series. And what's funny - I normally hate leg work. And for the last month I've dreaded every Friday having to do legs for almost an hour. Then every time I do it I've actually enjoyed it and had fun! Today I finally felt like the back lunges w/ the paper plate were much better. I even could have used weights! :) Well, when this Meso 3 is over I'll focus on my running for the summer. Then, come October or November, I'm doing STS over as a 6 month!!
 
Tired legs, Happy Legs... I do hope those one leg sit and stands get easier. The deadlifts are getting easier:) Horray! The extra ball exercises were a nice addition to the workout. Happy recovery week everyone.
 
I did Disc 12 this morning and really enjoyed it. I have progressed to the point of being able to do the sliding moves and wall squats with weights. On the sliding moves I am still not going all the way down and setting the weights down but using weights is progress! What about the sliding sit and stands at the END of the workout! I was so tired when it got to those!

I am looking forward to our active recovery week next week. I am thinking of doing what a previous poster is doing and going to some group classes at the gym. I will just skip any "pump" classes!

Take care everyone!

Carrie
 
woohoo! yippee!

Good evening happy sts friends :D

I would dance around in celebration of finishing meso 1, but my legs are still jello from finishing disk 12 a half hour ago. :confused: It was tough as leg endurance workouts always are for me, but I have definitely improved over the 4 weeks. I could finally use weights with all the plate work, wall squats and even the sit n stands (okay, so it was a very tiny weight in comparison to the other lower body weights, but at least I was holding something lol :eek:)

I am definitely ready for recovery week and excited for the change of meso 2. Thanks to all of you for giving me a place to be accountable for staying on track, I appreciate all of your posts and experiences, its good to have people who are as insane as I am to attempt this crazy workout plan. ha ha ;)

Enjoy your weekend and see you next week for recovery check ins.

Mary
 
Hi everyone!

It's been a crazy day where I could do my workout until much later than I had wanted. I also had to take a big break between Cardio Coach and starting weights. Due to my dizziness of the laste few days it requires me to take bigger rest periods between cardio and weights or abs whatever it is I'm doing that day.

Today's workout:

CCV3= 45 min.
Calories burned = 553
Distance= 3.02 miles
Below zone for 3 min.
In zone for 13 min @135 BPM
Then drop to below zone @ 124 BPM for 3 min.
8 min @146 BPM (80% of MHR) 8 min
9 min @150-154(80%+ but not quite 85%of MHR)
Cool Down for 5 min BPM starting at 153 and was 75 when done.

RESTED

STS- Legs- Disc 12, marks the end of Meso Cycle 1, week 4
Time= 54 min
Calories burned= 442
I have to say I'm loving STS and very impressed with the results I've gotten in just four weeks. I know I'm going to miss weights next week with that being my active rest from weights completely, kind of makes me sad. Oh well, I guess I can do cardio coach, Cathe's step DVD's, yoga, and abs then.
I truly felt like the 70% of my 1 RM was dead on for the most part. It was not a cake walk, but it was challenging but doable. The only real thing that gave me trouble was again the one leg deadlifts with toes eleveated 3/1 counts. My being MS balance challenged these were bears for me to do and keep from falling on my face. I did try to hand in there and do all but two reps on each leg. I am surprisingly getting the hang of one leg slide back lunges with paper plates while holding a dumbell in each hand. Those are fun, and it helped to watch Cathe's Cathe TV tips on correct form while doing these. I reviewed that before attempting and it was very doable. Thanks for Cathe TV on STS I appreciate it tons! Wall squats are still a challenge but its improving. I noticed that Cathe usually gets us good with the bands but this time she did it in the bonus section with the ball. Oh man, did I feel those. As always, I'm loving the paper plate work it is really tough but works you good. I was even able to do sit and stands with a weight this time, I was thrilled and doing happy dances. :eek:

I don't know about anyone else but man did this 4 weeks just fly by with this or what? STS is just amazing and so much fun and addictive too. Thanks Cathe for bringing this amazing workout to us, it sets yet another Gold standard which you are known for. You Rock!:D

RESTED

Core Max- Premix- 18 min
Calories burned= 123

Well, that's it for me today! I'm off to hit the shower and eat a healthy clean simple dinner. Have a great evening everyone, and I'll see ya at the next check-in. I always enjoy doing Core Max for a great ab section. I think that STS Ab circuits is my most favorite now and Core Max is a close second.;)

Hugs!

Nora
 
I did Disc 12 yesterday morning and except for still having trouble with sliding paper plates everything was actually pretty good. I enjoyed the workout and was able to handle all the targeted weights and reps. My legs were feeling a bit sore last night but not much. Then I had a dream that I couldn't lift my leg to climb a high step going thru a doorway. I woke up and boy are my legs sore. It was just too funny that it came to me in a dream. I got up and limped into the kitchen and now think Kickboxing?! Taking an Ibprufin and then giving it a go. I can't believe I have finished Meso 1 already. This set truly just blows everything else out of the water.
 
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