STS CHECK IN DISC #13

Hello, fellow STS'ers!

I just finished disc 13 about a 1/2 hour ago and included the extra stretch.

I have been waiting for this type of workout!​

I don't care for muscle endurance nor does muscle endurance really do anything for me (seriously)--so let me say when I popped this DVD in I was amped and Cathe, you didn't let me down at all. :D

I had to go a little heavier than my 1RM, but I expected that as I had to go heavier for the first Mesoscycle also. I felt absolutely everything. Heavier weights and a slower count made the moves from Mesocycle 1 that were used in this DVD much harder. My fiance said, "Ya know, if we were doing this at a faster count I'd fly right through them" and I responded with, "That'd be the last Mesocycle, babe." We were both challenged and are completely excited about doing this Mesocycle.

You, Cathe, definitely rock!

p.s. I loved seeing you reach failure with the front presses. My fiance said, "She is human!" It encouraged me to really reach TF. Thanks for that. ;)
 
Loved it. And weights were pretty much on the money. That 4th set to failure was a burner.

Wow, I'll be a Domming buckaroo tomorrow!!
 
Good evening,

I really enjoyed the week off. I think it came just at the right time.

WOO HOO!! I am starting Meso 2, 8lbs lighter with one inch gone from my waist and 2 inches gone from hips. WOO HOO!!

I did disc 13 yesterday. Time seemed to fly by. At the begining, I thought the rest period was too long but by the middle, the rest seemed just right.

DOMS kicked in today in my chest and triceps.
 
Just completed this workout, had to wait until everyone turned in but Its MY time! :) Love the workout and my arms are weak. I enjoyed the longer breaks as I came back and focused on the reps.
 
WHAT A SHOCK TO THE BODY!!!!

Wow!!! i find this really funny since this is they way I used to train all the time. Oh well except for the fact that I was not using enough weight and I would not push it until the end like I did today. Good god Cathe!!! Good god! That is all I can say.

Well, I had to decrease the weight so I could finish out the reps on a few of the exercises -BB bench press, flyes - incline and flat. I am just not ready for that weight yet and my shoulder was screaming! I'll get there though. The front press - I did that at the 70% though!! YAY!! I pushed and pushed and pushed right though until the end. I made my crazy scrunch face and all. I had Cathe in my head counting down the last reps. (I take these to the gym with me.) I was very happy I completed this workout using 70% for the all the exercises except for chest. I think that i have an issue with chest because of my left shoulder and that is ok. I would rather go a bit lighter than risk an injury. I will just have to keep working at it.

This was a great workout - old school style. I say old school because it is just straight up weight lifting. Nothing fancy here, just push, press and go. I was able to complete all the sets and I did not have to take extended breaks. Ya know, it is funny, but I miss Meso 1. Aw.

My arms are still a little twitchy and I'll be sure to get some DOMS. I haven't lifted like this since before Christmas so this was quite a shock! Great workout!
 
Okay, Now I get the Whole Muscle Confusion Thing :)

Did this yesterday after work. Completely and totally different from Meso 1 absolutely. My body was probably thinking "um, what is going on here? no scrambling for weights? working to failure? continuously working the same body part before moving onto the next? HELLO?"
I had ample time to put away and take out equipment, stretch, grab water, make notes on my workout card but was definitely WORKING, no doubt!
I think I could go a bit heavier on flat bench press - while I felt challenged, it certainly didn't make me cry as I did with shoulder and triceps :).
For seated front press, I actually stood up for the last 2 reps on the last set to make sure my left arm could complete the round. I probably should have just let it go, but I really wanted to complete the set.
One-arm standing lateral raises - weight felt toooooo heavy....dropped down 1lb for the last set.
Flat bench press tricep extensions - I was quivering like J-E-L-L-O by the time the 3rd set came around. The slower count surprise was just plain mean, but yes, I was shocked!
I giggled when Cathe was upset that her TF came before everyone else's. I personally can say I was fine with having the crew beat me by 1 or 2 reps on TF - I just couldn't do anymore :)
Rounded out the day with weights and plates abs.
Not sore at first, but I woke up in the middle of the night to use the bathroom and as I was walking I felt the DOMS had kicked in big time.
Overall, I enjoyed it (as usual!) and I am looking forward to legs tonight (keeping with my consecutive days thing like in Meso 1).
Have a great day everyone!
 
Whoah!

Hi All! I had every good intension of posting last night but my body was so shocked it just flat out forgot how to type...ha!

Well, I will tell you that workout kicked my butt. I went in somewhat overly confident thinking I ALWAYS lift this way when not doing STS, so this should be rather easy for me....NOT!

I am nicely getting DOM'D up as I sit here. Yup, I am going to be tight through the upper body today. The chest is talking to me. But wow, how good it felt to power up some weight with those fly's and presses. I just love that swell that heavy lifting produces in the chest muscle. It is different than push ups (which I LOVE LOVE too), just a very powerful feeling.

The shoulder work was so hard too. The front presses nearly took my breath way. Those never seem to get easier.

How about the tricep extensions with the little surprise attached. I had forgotten about that surprise, and well, I surprised my self :eek: That was sooooo not nice, but it worked and I tried to power that weight back up with all my might but my tri's just said "sorry we're done". Next time I'll be ready for that !!!!!

Overall, I enjoyed the longer breaks and the heavier lifting. I was really missing it but since I had "accidentally" let myself get a little out of shape, it was perfect to allow the endurance phase to set the foundation for this hypertrophy phase. It gave me the stamina and the mindset and of course the muscle endurance to up that anty to this phase.

This is my favorite kind of lifting and I'm DOMMING it ;)
 
Cathe - I cannot imagine you anywhere near the tiniest bit of out of shape!! I started Mesocycle 2 last night as well and really enjoyed it. The change last month was nice, with the different exercises and all mixed up but this is more my home base as well. I like the slower pace but at the same time, once I got used to the quickness of last month, I actually really liked that too. Change and variety are always nice in life ;) Thank you for a superb series. Last night, I was not in the best of moods but as soon as I heard the music start up on the menu page, I got pumped and ready and by the end of the workout, I was a new person...a person who could hardly lift her arms, but with a much happier outlook :D Yowzers - it's a very good feeling today.
 
I finished this workout yesterday evening and it has taken me until this morning to be able to type...actually, I am still having difficulty lifting my arms!

I had my husband spotting me for the chest presses since I don't have a rack (YET!!). That was fun in itself. I don't think he has ever spotted anyone so when I needed a little assistance he yanked the bar up, nearly taking my arms out of their sockets:eek:! After that set, I explained what "spotting" meant!

For the side-lying tricep extensions, I got stuck! The weight felt good when I started but man by the last two reps, I had to use the other hand to assist!

This was a really great workout. I love to lift and feel it...and boy am I feeling it!

Carrie
 
Any suggestions

I am so bummed. I had a pretty significant allergic reaction to an antibiotic over the weekend and am now on prednisone for the next 5 days. Unfortunately this drug is messing with my blood pressure and heartrate so I am not doing STS this week. I was all set to do disc 13, now I will be one week behind. So, do you think I can start with disc 13 next Monday after a week of working rest and a week of not working out. Or should I repeat week 4 of Meso 1 to gear back up. Not sure what to do. Boo hoo
 
I had DOMS the next day big time in my chest. I felt the soreness even with a simple 30 minute drive to work with my hands on the steering wheel :eek: I had never gone as heavy for chest as I did that day, but I am glad I got the extra barbell plates because ... I can do it!
 
LOL! just wait, ya'll. it gets better. i just finished week 3 of meso 2. now, the legs today did not kill me like usual, but the upper body this week has relaly made me sore. i love STS, as i hav esaid a few time. :) i would love to get STS cardio, but i don't think my old body would take it. not sure how i'm gonna do plyo legs, don't know if i can do all th jumping. ya'll have fun.
cathy
 
Not trying to keep this post alive..but

I am currently doing the 6month rotation and just completed disc 13. What a killer workout! In the meso 1 phase, I didn't experience any soreness or DOMS. However, I do believe that tomorrow, I will be very sore. My chest/shoulder and especially triceps were still burning (the good burn) an hour after working out. Most of my one rep max number were right on target, I had to do alot of adjustment in Meso 1. I have a question, after completing the 6month rotation I want to do a 3 month rotation (with the sts cardio, of course) do I have to re-test for the one rep max again?

Did I mention that I lost 12 pounds so far? Although my diet wasn't the greatest, I did make some modifications to many foods that I consumed. This month I will be following the eat clean diet (by Tosca) using the cooler one plan. I am truly loving this program. Veronica
 
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I start Meso 2 Sunday. I'm really excited. I had light DOMS thru out Meso 1 and I'm one of those sick..crazy (in a nice way) people that love the feel of DOMS. Bring it on!!!:D
 
Today was the first workout of Meso 2- Chest, Shoulders and Triceps. I am really wiped, but it felt great to get back to a heavy lifting program with fewer reps and more sets (not to mention less moving of equipment!). I'm not sure what to do about a bench press, though, as I am using 35lb dumbbells (no room for a barbell in that position in my tiny workout space) and those are the heaviest I have. I don't really want to buy 40lb DBs, but I may have to.

I did a very short 6 minute segment of Ab Hits after, and let me tell ya, I have been neglecting my core and it is complaining to me big time! I have to focus more in this area, I don't want my back getting hurt when my core's not strong. I don't know if it's because I tend to brace my core really strongly when doing bench presses and flyes that my abs were dying, but I know that I haven't been working them consistently for a while- and I used to be really good in this area. I probably should have gone longer, and remembered that the first part of abs workouts are always the hardest; after your abs warm up everything gets easier.
 
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Today I redid STS 13- Meso 2, Week 1, Chest, Shoulders and Triceps. I redid it because I got sick and couldn't finish the rest of the STS week, so I'm just starting from scratch with this Mesocycle.

I went a bit heavier this time doing it, added in three drop sets of triceps bench presses and lowered my weights for kickbacks, because I really wanted to focus on getting my form perfect. The last time I did STS 13 I had DOMS for 5 days (even DOMS in my armpits!), so it will be interesting to see how the pain hits this time around.

Tomorrow is legs, but I'm still concerned about my knees, so I'm not sure how that will go. I may switch to Back and Biceps if I start to feel pain. I am in training for a hiking trip in less than two months, so I really don't want to blow out my knees.
 
I'm doing the 5-month rotation and this week I redid Disc 13 & 14.

One thing I have to note: Last week when I first did Disc 13, I couldn't lift my arms to type... :eek::eek::eek: I didn't have DOMS in my armpits, by I had them in my lats (shoulders and tris were fried of course)... that's a first!

This week, no DOMS... maybe my muscles really need me to repeat each disc twice so they can adjust to the 5% increase in weight load? I can tell you that the second time around even the workout went more smoothly...

Chris.
 
Well, good bye recovery week, hello Meso 2! Disc 13 was a killer for me, for some reason. I didnt expect it to be that hard - I mean, the chest press and the flys literary blew me off! Wow... on the bench press I struggled for the last reps with the weight from my workout card, but I dropped in weight on the flys. It does feel like failure (not in the good sense) a bit, but I thought good form is more important than anything, so I listened to my body. It was good that there were no push ups.. ugh. The shoulder work was nice and hard and I also dropped a couple of pounds for the shoulder press. I dont know why... could it be that the recovery week got me to slack? The triceps were right on target though. The tricep extension on the ball was hard on the last few reps but I did it.
This is just so much different from meso 1. The heavier weights really make a difference and I am little concerned about increasing yet. But I guess its possible. Afterall the rest periods are bigger now - which felt really good. I just have to focus.
Krasy
 
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