STS CHECK IN DISC 18

Cathe Friedrich

Cathe Friedrich

Administrator
Hi Everyone! Fill us in on how you did on Disc 18.

I felt strong doing this workout. My pull up strength is coming back and spanning the sets better. I also liked the changes in the routine to change things up. Due to the nature of the angle, I had to go little lighter for this weeks one arm horizontal row than the last weeks vertical one arm row. I also had to really work hard to stabilize on all of the single leg deadlifts. My core was actually pretty fatigued along with my low back :)

For biceps I had an amazing workout. My arms were so spent by the time I finished and I'm sure they will be full of DOMS tomorrow. They are just like jello right now and ache to the touch. I liked doing the concentration curl this week. I can't go long without concentration curls ;) so I was happy to include them this week.

I also loved the way the back off sets felt with standing barbell curls the best. Woooo weeee what a swell I got :eek:

Yippee, week three of Meso 2 is next. Wow these workouts are just flying by....didn't seem that way when we filmed them, ha!
 
Wow I can do pullups!!

I loved this workout!! I can tell I'm getting stronger. I can actually do a pullup, only 2 unassisted but i've never tried them before STS. A skirt that I bought a size too small fit yesterday, so I'm losing inches. I can't wait to do STS with STS cardio!! Thanks Cathe!!
 
All I can say is YOWZA!!! I just got done and I am pumped and can hardly lift my arms to type but what a great workout. I have been trying to go heavier on my barbell curls and have never been able to get as heavy as I went today! I just love those backoff sets.
I rarely have DOMS in my biceps but I have a feeling I might have them tomorrow. I had a bit of a problem holding on to my dumbbell for the one leg deadlifts because it's so big on the ends but I got through it and really felt it in my lower back. I did do the extended stretch but I think I might do another one this afternoon.

Thanks again, Cathe.

Bev
 
Cathe,

In this workout, you had us do one-legged deadlifts, and you went quite deep. Why are we doing those in a back workout? I was under the impression that when you go that deep, you're working your hamstrings? My hamstrings are certainly talking to me today. If we're trying to target the back, should we not have stayed more shallow, perhaps only going to our knee?

Other than being confused about that, this workout was just what the doctor ordered, to work the back and biceps. I'm not feeling my lats like I did last week...this week it's all about the biceps! Tight, stiff, domsy. I did the 3 opening pull/chins all as pull-ups, so I didn't prefatigue my biceps as much. As a result, I was able to stick with my bicep #s this week, except for the one-arm concentration curls. By then, I was just t.o.a.s.t.! I had to go lower with those.

I did this disc yesterday. This afternoon I'll probably give the Cardio Fusion premix a go, and the Ab Circuits Med Ball routine, as per the rotation. I'd love to add on some stretching or yoga as well.

Cheers,
Sandra
 
Wow - I am SO glad I use the tubing because I felt that and can't imagine how fried I'd have been if I'd had to attempt the chin ups :eek:.

I did this workout yesterday and I really struggled on the biceps but I don't have DOMS in them today. However, I DO have DOMS in my hamstrings from the deadlifts :rolleyes:.

Yet another winning workout, Cathe :D!
 
Yikes!! This was awesome ! I felt very strong through most of it !

BB curls I went even higher in weight than my card said . Same with BB rows. by seated concentration curls though, I had to drop down quite a bit. I think I just had nothing left !!

My question about the deadlifts is this: I dont' do them at all anymore due to them aggravating my back . I've been doing the substitution , laying on the floor and using my legs to roll in the SB.
That is defininately working hamstrings and NOT back that I can tell at all ! Is there a different substitution to use when deadlifts are in a back workout ?? My ham's were screaming at me today , doing those after Wed's leg workout and yesterday's TM HILLS !!:eek:

Everyone have a terrific Friday !!!

Becky
 
bceogirl said:
Is there a different substitution to use when deadlifts are in a back workout ??
Click to expand...

Supermans work the lower back, as do deadlifts. I don't know of any other exercise that gets the lower back directly. You could put some weight in your hands and on your ankles to make them tougher if needed.
 
I always go into biceps work with dread because it's my weakest muscle. Hopefully someday that dread will go away. (but not today!) :eek:

Back work was good. I like working my back but the barbells rows are getting heavy enough that I always feel like I'm losing form by the end of the set. I think my back and shoulders start to round but I always *feel* a difference toward the end of the set of rows and fight to tighten up but it's still always a struggle. I was so happy by the 3rd set to only be doing 8 reps! And those back off sets sure do start out feeling good!

Feeling the soreness (in a good way) in my back during those deadlifts. Also feeling it in my legs, too. (Luckily, although I did plyo legs disc 35 yesterday I used little to no weight.)

THen came biceps.....At the end of the first set, I was already struggling to make 12. Cathe says "First set starts out a little easy." I don't think so, Cathe! I struggled on all 3 sets and was happy to do the back off sets but the "surprise" had my forearms burning like crazy! Btw- the look on Brenda's face when Cathe mentioned the possibility of a surprise was priceless!!!

Right after the alternating curls I had to take my son to school so I had a 10 minute break before I started the concentration curls sets. I started out heavy and ambitious since I had a 10 minute break but the burn quickly kicks back in! (Imagine a 10 minute rest between ALL sets!) :rolleyes: I quickly lowered my weight and was happy to hear Cathe mention that concentration curls may be lighter weights than regular curls. Yes, thanks, Cathe - you made my ego happy. :p
 
BTW... am I the only one that had problems hitting failure? I was using heavy enough on the 75% - believe me :eek:! - but when it came to the lighter weights, it just didn't seem "right." Normally to me hitting failure means I can't eek out another rep. But in this case, I could've kept going but quit because even though my muscle wasn't fatigued, per se, my form was suffering. Was it just me :eek:?
 
Shadow I had the same thing happen. Used my target weight and then dropped down the 40% but felt like I could have just kept going. I only stopped to move on to the next exercise. For me today the back part was fine and I met all the weight and reps but the biceps were another story. I had to drop down with the barbell curls and the concentration curls. The first set of barbell curls almost killed me and I didn't even get to 8 reps before I had to lower my weight. I love STS and I really feel like I am making progress. But best of all I feel good even tho I am hungry and have been eating more. Sleeping really good at night also.
 
I am still feeling the legs from Wednesday!!!

I do love these workouts. I was really feeling the forearms today. The bi work was tough but it was all good. I love pull ups, especially when they are over. :eek:

TGIF STSers!!!
 
Great workout. I felt very strong. Didn't really think I would be able to do the barbell curls or the seated alternating curl at the suggested weight, but was amazed when I did...definite failure at the end though.
One legged deadlifts had my low back crying for mercy at the end.
I use the tubing for the chin up exercises and really nailed the form this week. Had a nice toasty feeling in there by the end of the sets.
This workout really flew by....only halfway through the program and I am seeing fantastic strength gains. Who is better than Cathe :)
Bring on week #3
Have a wonderful weekend everyone!
 
I did this workout this morning and really liked it! I have been alternating doing modified pull-ups using the bar on my treadmill and tubing. I am trying to ease into doing all modified pull-ups and chin-ups.

I had to go down in weight on the concentration curls. I did as many as I could unassisted and then had to use the opposite hand to help. For the second and third sets, I went lighter and it was fine.

I am really liking this mesocycle. I am a little nervous about bumping up to 80% coming up though!

Good luck to all of us :).

Carrie
 
Disk 18 Back and Biceps

Another one in the bag! Back felt fantastic, no problems. I felt I could have gone heavier, and did in the dead rows and the one-legged dead lift (my favorite!). Love, love those one-leggers! :D The bicep work was another story. Although I kept to 75% throughout, I had to go lighter on the concentration curls. There was no friggin' way that weight was coming up! :eek:
My hammies and lower back are still feeling Wed's Leg routine, so I imagine tomorrow will be the continuing saga. I see Cardio Fusion mix 2 is up for tomorrow...I know there are some line-taps in there to fry my hams even more. ;) Lovin' it. Good night to everyone.
 
Great one! I hit failure pretty fast as we got to the end. With the concentration curls, I was failing at 7! I assisted a bit rather than drop down on weight. Feeling strong! I also tried the tubing today instead of the irongym to see if I would feel it more. I guess we'll see...

Oh and I was feeling all cocky about getting no DOMS for legs, um.... feeling humble now. This week, DOMS have hit at 48 hours past workout and lasted for days...! :eek:
 
cathe, hope you see this. i did disc 24 today, and i must say it is the very first workout of yours that i thought was easy. did i do something wrong? i went by my workout card, but it was so easy, i feel like i need to do it again. was this one supposed to be not as hard?
thanks,c athy
 
STS-Disc 18-Back & Bi's= 60 min
Calories burned= 492

I have a prediction to make... Yep, I predict major DOMS on tomorrows not too distant horizon, yep. I have a feeling those of us that did STS Disc 18 today will be caught by that down pour of DOMS. I also predict hot showers and Motrin lightening up the day bringing out the smiles. LOL!!

I found that for me the ones that got me good were as follows: One Legged Deadlifts w/dumbell. My balance was shakey (MS effects my balance especially nerve function on right side) and not be cause of the weight I was using, needless to say those were tough. Then later it was Seated Concentration curls. My left arm could only do all but the last 3 reps for each set. It just decided that's it, all she wrote and waved the white flag. Now the right arm which ironically I'm right handed and thats the hand and arm that has MS nerve damage was much stronger. I could do all the reps with no difficulty, that's not to say it wasn't challenging because it was.
I find myself wanting to go heavier in the weights all this week. I wonder if that's normal. Oh well.

Butts & Guts= Ab work only-Stability Ball ABs= 15 min
Calories burned= 92

Have a great evening everyone!:D

Nora
 
Hello STSers!

The weights were feeling really heavy as I did this workout! Felt challenged, but was able to get through the back exercises without lowering weights. I really like the 1 leg deadlift compared to regular deadlifts. I usually feel it badly in my back with regular deadlifts (ouch), so the 1 leg version got a good burn in the buttocks & lower back, but not so painful that I had to lower or stop early.

Biceps were even more challenging (as usual). I too was looking at Cathe (on tv) all crazy when she she said the first set starts out easy (after the 1st set of barbell rows). I barely made it through that set! I had to stop a rep or two early for the second & third set & only made it to 8 reps on the back-off set. By the time I got to the concentration curls, I had to seriously lower my weights, but happy that I got through it all.

It's amazing that we are halfway through Meso 2! I'm also nervous about Meso 3. The weights seem barely manageble in this Meso, so I can't help to wonder how will I make it through Meso 3???? But hopefully, my strength will keep on improving & Meso 3 will be doable.

Happy Weekend!
 
Loving the Bicep work!

This workout went really well for me! I was lifting all the target weights and those one legged deadlifts really targeted my lower back. When we went to switch legs my back was already tightening. It was great to have the floor stretches to relieve the lower back!

I have never done very much bicep work as I was under the impression that my arms were already big (not muscular) on their own. It felt great although I had to assist long before Cathe showed us how. I was using 15's for the concentration curl and knew that if I went to my next lower (10) it would be too easy.
Off to do my cardio day! IMAX2

Thanks for another great workout
Heather
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top