STS CHECK IN DISC 19

[Cathe Friedrich]

Good for you Nora for making those equipment substitutions rather than giving up. Make it work for you. Yes, I agree the workouts a little longer but worth all that exra you get out of them. The fact that I know not all the workouts weight in at longer minutes makes me give my all to the ones that do. Yes, I am feeling it....and loving it!

Hi Cathe and fellow STSer's

I did this workout today.

STS-Disc #19-Chest, Shoulders, and Tri's= 69 min
Calories burned= 536
Wow! I loved the waveloading. It showed me two things. 1, that I'm able to go up in my current weight selections and 1RM percentages. 2, this showed me that I'm stronger than what I originally figured now looking back at my 1RM. So, its definitely working. The only thing that did seem to be a problem for me was the Prone Incline Flys. I have two benches from the firm for the long ones (the Transfirmer) I have the long boxes and the short high steps from them. I used the long ones for the prones and found that I could not lift the weights at all from a prone position. I moved to a chair and did those seated bent at the waist forward and had no problem doing my weight. I had to modifiy things to make it work. I figured it still works the same muscle groups right? I hope that was ok. I didn't want to opt out of doing an exercise.

I don't know about anyone else but I'm loving the waveloading. It was a fun workout. It did seem a bit longer pace wise but a very effective and doable workout.

Thanks again for STS Cathe!

Hugs!

Nora

 

[Cathe Friedrich]

Thanks Ms Tara! We'll miss you but love that you are working the program to best fit your needs and wants. Good Luck!

Just wanted to say I can't wait to read this. Although I didn't repeat Meso 1, I will be repeating each week in Meso 2 & 3 so now I won't be with the group. Have fun everyone!

 

[Cathe Friedrich]

Way to go Laceyjane and Murfmom!!!!

I did this workout yesterday so I could take advantage of using a spotter. I must say the chest, shoulder, and tricep work in this mesocycle has become my favorite. Normally I look forward to the leg workouts because that is my strongest muscle group but the progress I have made in the upper body has made me very excited for the upper body workouts. STS has exceeded my expectations...loving it!

 

[Cathe Friedrich]

Hi SassyLady! Yes those double wave loads can be quite humbing. Glad you really shocked it!

Whoa! Double wave loading = Double trouble! I was just getting a little cocky about STS, then today came! The double wave loading was so challenging. My muscles failed on the last set, couldn't get even to 4, much less 8! But it felt like good weight. Got a great workout for the chest as well as the tri's & shoulders.

That's what I love about STS, it keeps on challenging!

 

[Cathe Friedrich]

You are getting stronger each and every workout Reena. Love those strong triceps too.

Good workout but long - had to double up on cardio yesterday and that made for one long workout time.
My favorite is shoulder work. I am definitely fried by the end of the workout.
Still feel as though I am short-changing myself on chest, even with an increase in weight.
I have come a long way with triceps since the start of STS - I wouldn't have dreamed of using these weight increments before.
Guess that is all for me today ;-)
Have a great day everyone

 

[Cathe Friedrich]

Recovery should be a priority. Meso 3 is tough. Keep me posted!

one more thing, cathe, if you see this. i was thinking about finishing meso 2 w/ya'll and then going on to meso 3. i am on my recovery week this week. should i do that, or go on to meso 3?
cathy

 

[Cathe Friedrich]

Hi Melissa! If chest is what you saved for home so that you could give it your all, then you are fine splitting this workout up. The chest workout is a workout in itself . Hopefully you warmed up and stretched before hitting those max weights though. Keep working hard!



e=Ly10up;1857722]I finished up #19 this afternoon. I had to split up the workout. I wasn't confident doing the chest work at the work gym. I felt I needed the rack at home. So I did the shoulders and tris at work during lunch, and chest when I got home. Do you think I compromise the workout by doing that. Everything is pumped so I guess it's better than not doing it at all.

The weights were good. Had to lower the incline chest presses a bit. Oh and the cross body triceps are always tough for me. But everything else was on.

You are all doing so awesome, I love reading the posts.

Nite.[/quote]

 

[FiddleFit]

I did this workout on Sunday, but haven't had a chance to check in until today (Tuesday). The chest routine was off the charts!! I did great, but unfortunately it spent me for the shoulder and tricep routines. I had to lower my weights with some of those exercises, to ensure full range of motion. I find as we're increasing loads, my ROM is starting to suffer. I take that to mean that I'm not ready to increase yet.

I'm hitting failure at all the right times, so I'm doing what needs to be done, to get the job done. It's frustrating to not be able to keep up with my workout card, but it's stupid and a waste of time to try to lift heavier than I'm ready for, just because a computer tells me to.

I did the extended stretch immediately afterwards, and just being in the all-fours position was tough, my chest and arms were still trembling.

Overall I found this workout very long. I became mentally fatigued by time we got to triceps, so it was hard to keep working hard to the end. I did my best. I'm glad to see that Week 4's CST is significantly shorter! Although, I'd better be careful about what I wish for....

Cheers,
Sandra

 

[FrancesL]

Question about Prone Incline Rear Flys

Hi Cathe and everyone,

I did disk 19 today. I have a subpar bench which gets has been OK for most of the exercises in STS so far. I know it is not long enough so I often bend my knees and put my feet on the bench when I am on my back. Today I had a problem with the length. Should I lean over the bench so that my shoulders are off the incline bench. This would mean that my upper back and shoulders are in the air. I worry I could mess up my lower back. I noticed everyone kept returning their weights to the front in each rep. I can keep my arms to the side but it is awkward. I plan to buy a real step and incline riser soon, but until then...should I try the couch? Is going off the bench OK? Should I try a substitute exercise? Look forward to hearing suggestions.
Cheers,
Fran

 

[PhyllisG]

I did Disc 19 yesterday as I was not feeling well on Monday--some sort of "flu" bug. I was all over the place with my target weight. The bench presses were too light. The chest flys were way too heavy. I had to lighten up. The shoulder work was right on and I could use the target weight and do all the reps. The X body tricep ext. were so heavy I couldn't do 2 at the target weight! This is the first time I have been sooo far off. I had to either heavy up or lighten the weight on just about every exercise. I don't know if it was because I was fighting a flu on Monday or if I was just way off on my 1RM. Anyway I did end up having a good w/o and today I am feeling it in my triceps.

 

[Cathe Friedrich]

Hi Fran! Until you get a bench that allows you to do the move safely, modify with seated lateral flys or if you want to simulate more exactly what we are doing then do the same position on a stability ball. Let me know how that works for you.

Hi Cathe and everyone,

I did disk 19 today. I have a subpar bench which gets has been OK for most of the exercises in STS so far. I know it is not long enough so I often bend my knees and put my feet on the bench when I am on my back. Today I had a problem with the length. Should I lean over the bench so that my shoulders are off the incline bench. This would mean that my upper back and shoulders are in the air. I worry I could mess up my lower back. I noticed everyone kept returning their weights to the front in each rep. I can keep my arms to the side but it is awkward. I plan to buy a real step and incline riser soon, but until then...should I try the couch? Is going off the bench OK? Should I try a substitute exercise? Look forward to hearing suggestions.
Cheers,
Fran

 

[Cathe Friedrich]

Hi Phyllis! I have had a couple of those days in the past too. Yes, a lot of it is due to not feeling well. That really effects our mental and physical energy output. But, sometimes it is just a particular angle of certain exercises really changes how heavy you can go. In any case, hopefully you marked your weights down so that you don't have to scramble so much on your next workout. Take Care!

I did Disc 19 yesterday as I was not feeling well on Monday--some sort of "flu" bug. I was all over the place with my target weight. The bench presses were too light. The chest flys were way too heavy. I had to lighten up. The shoulder work was right on and I could use the target weight and do all the reps. The X body tricep ext. were so heavy I couldn't do 2 at the target weight! This is the first time I have been sooo far off. I had to either heavy up or lighten the weight on just about every exercise. I don't know if it was because I was fighting a flu on Monday or if I was just way off on my 1RM. Anyway I did end up having a good w/o and today I am feeling it in my triceps.

 

[FrancesL]

Thanks Cathe for the modification suggestion!!! I look forward to experimenting with the ball and the chair.

 

[kryptychyck]

WOW!

Double wave loading...that is new to me! That was a huge challenge. I was totally fried afterward! Great work out! I had to assist my arm in cross body kickbacks - I wonder if that defeats the purpose. Hmm...I can't help it. My arm is done and the assist is just to squeeze out the last reps on a very tired arm.

 

[mgm1]

Double wave loading...that is new to me! That was a huge challenge. I was totally fried afterward! Great work out! I had to assist my arm in cross body kickbacks - I wonder if that defeats the purpose. Hmm...I can't help it. My arm is done and the assist is just to squeeze out the last reps on a very tired arm.

Oh, those cross body kikback were challenging. I had to lower the weigth and lower it again... Just could not lift the arm after first 6 reps, so went down much lower than my workout card.
This morning my pecs are screaming, not so much the triceps