STS CHECK IN DISC 20

Cathe Friedrich

Cathe Friedrich

Administrator
Hi Everyone! It is time for those Trisets again. Yowsa. Once you've had your "fun" with the workout, be sure to post your "good time" with us :D I know many of you don't have this one on the line up until tomorrow, but I'll be hitting this one later today (quiver and shake).....
 
I hit this one early this morning - and it hit me right back :p! Man, by the 3rd set of each exercise I was quivering all over :eek:! Not to mention that my arms were protesting holding all those weights after Sunday's workout ;).

Awesome workout - I just love it when I get my weights spot-on and it all comes together :cool:.
 
I tackled disc 20 this morning. It was tough but I think last week leg workout was tougher, IMHO. (I may change my mind tomorrow depending on the DOMS.) :p It felt like this workout was quick but not rushed! I tried one set of static lunges with my barbell but felt wobbly and liked the feel of the dumbbells better (minus the forearm burn). One tri set really burned my forearms - the narrow squats followed by the 45 degree lunges. I was happy to put down one dumbbell for the slide exercises and give my forearms a little break.

One thing I would like to work up to - the one legged sit and stands. I have to keep the other leg anchored on the floor to lift myself but once I'm up, I raise my leg slightly. Those are tough! I hope to be able to master those and start the exercise with my leg off the ground the entire time.....
 
Another goodie. I did it this morning. I really like how the entire glute/hip area gets targeted, all with standing exercises. It surprises me how much my heart rate gets up with these hypertrophy workouts, and how much I sweat. Three sets of one-legged sit 'n stands was brutal. But in a good way :confused:.

I did 25mins of lower body stretching afterwards. Felt amazing, and well deserved.

I'm finding, in week 3 of Meso2, that I don't get much doms from these workouts anymore, although I'm certainly working to fatigue. The used muscle groups are always stiff and tired for a couple of days afterwards. It amazes me how quickly the body adapts!

Cheers,
Sandra
 
Loved this workout! For the first time all of my weights listed were spot on. I could not hold onto the weights during the 45 degree lunges because my forearms were so fatigued but thankfully I had the weighted vest to use so I could still finish all the sets with the proper weight. The one legged sit 'n stands were definitely more comfortable then in mesocycle 1. And, I am finally getting the hang of those paper plate exercises. I can tell I am getting stronger everywhere and I am loving that feeling. Cathe...you rock! Thank you so much for all of your hard work making the STS series...I have never gained strength so fast. Thank you Cathe and everyone for sharing your experiences doing this rotation...I really enjoy reading everyone's comments.
 
This one was a goodie; weights were challenging but doable. By the third triset, my muscles were feeling really fatigued, but got through it. I'm still working on the 1 leg sit and stand too. It's funny, my left leg (nondominant leg) is stronger with these than my right leg is. I don't have to use much support, if any for the left leg; the right leg, I'm cheating the entire set! ;) But it does seem to get easier each time I do it.

Glad another leg workout is over! :)
 
happy, sore,

I'm just on disc 13, I did it yesterday and oh man, I'm so sore it was pretty good, I love the heavy weight, and the one minute rest, I try to do 70% it does the difference, and I was surprise the weight I was able to do, oh MG.. I don't want no body to touch my chest, you know my baby wants to laid on me and I push her away, is been a while since I got this good feeling and I'm so exited.Today i did ab weights and plates, my upper body was shaking .
I cant wait to see what I look at the end of this Meso 2
 
Good morning!
I completed this disc yesterday. I need to purchase heavier weight for my plie squats. I love those!!!!
 
I love the tri sets and love how fast this workout flies by !!!!!!!!:eek::D

Finally, I am doing the one legged sit n stands ! I can do them all with my left leg (dominant) but not many at all with my right. I am doing all I can and then softly touching the left leg to the floor and continuing on.......that way the right leg is doing almost all the work .
I think I'm building up some strength that way, because when we started doing them I couldn't do ONE with my right leg !!!:eek:

Anyway.....Great workout. My chest is still sore from Monday and now my legs will probably be tight by tonight !

Have a great day everyone !:)
Becky
 
I did this workout at 6 this morning and loved it. I just love those trisets and the entire workout seems to last about 5 minutes! The time just flies by. I have the heat turned off in my workout room and it was only 60 in there this morning but within 10 minutes, I was sweating like crazy. My weighted vest came in handy doing those calf raises again. That was a VERY good investment!

Have a great day everyone.

Bev
 
I wanted to get the vest also, but Cathe.com doesn't have it on stack, when I was looking around I found it at walmart.com I can wait to get it.
 
So I awoke this morning, having done Disc 20 yesterday, feeling like someone had spent the night kicking me in the glutes with steel toed boots! Those 3 sets of 1-legged sit 'n stands came home to roost in the night!! My goodness! I had to drag my sorry butt to the basement at 5:30am to do Cathe's cardio suggestion: 10-10-10 cardio, and AC Stability Ball abs. Ooooh! Cathe even acknowledges in the step section of that workout that "there's a lot of lower body power in this one" or something like that. In other words, the minx *knew exactly what she was doing by putting 10-10-10 the day after Disc 20*!! :eek: Cathe, you know I love you, but oh my goodness....was that REALLY necessary?? LOL!!!!

On the plus side, I did better with the stability ball abs this time through.

20 workouts down....16 to go! We're over half way there!!
Sandra
 
Yowsa...another goodie under our belts. My favorite thing about these Tri-set workouts is their shorter length. Not only does feel "good" to know it is so short after having a longer workout in the previous disc, but the workout is so intense that I don't think I would survive it if it were any longer than what it is. I also love that I still really feel them but no longer have 5 days of DOMS behind them. Don't get me wrong, I'm still good and stiff for a couple of days after but no longer needing to eye up surrounding objects to help me stand and sit :D.

The slide lunges never get easier though. The sit n stands are always easier for me on one side then the other. I honestly think my slight lordosis and bowed legs play into that some. Stop with the excuses you say ???? Well :p on you....lol!

Plie squats feel so good. I'm using really heavy weight with those now and wow, what a fantastic stretch at the bottom just before I pull back up.

I'm also enjoying dumbbell squats a lot. Just something about coming back up from that low position works my glute deep in the muscle...LOVE THAT!

I can't believe how fast we are flying through STS. I'm going to miss it, as well as working out with all of you like this....
 
Disk 20 Legs

I have done a complete turn-around when it comes to doing leg workouts since we started STS. I hated leg workouts before this, and now I am really enjoying them! This one felt so good! I really like the plie squats and the lunges with paper plates. (except for the sit n slide back ones, can't seem to get position right) The 45 degree lunges hurt my knees, so I just repeated the static lunges instead. Welp, I am starving now, so off to dinner. Hope everyone had a great workout!:D
 
Hi Cathe and fellow STSer's:)

I just have to say I truly love the STS Leg work, and the tri sets are so much fun and make the workout fly by. I love that!


STS-Legs-Disc 20= 49 min
Calories burned= 380 but it felt like 3Xmore.
I felt really good doing his workout, I love doing leg work and STS leg work is awesome! The only things that gave me trouble was the One Leg Sit-n-slides these were extremely tough for me since my balance is an issue to begin with having MS. Its not that noticeable if I'm well rested and not doing anything requires precise balance. But I did notice that this time around that the One Leg Sit-n-Slides though tough and wobbly on afew were easier than on previous STS Leg Workouts, so I'm counting that as progress. I did have something very odd appear on my workout card the second to the last set of One legged sit n slides in the target weight colum it showed the weight to be used was 47 lbs as 75% of my one rep max. This is very strange because in the above entries for that exercise it shows the target weight to be 21 lbs as 75% of my one rep max. This was confusing that this happened since its the one and only entry with that weight at all. I'm wondering if there was some sort of Workout Manager glitch there. Anyways, I tried to be a good Cathe trooper and did 39 lbs dumbells it was the heaviest I had and those were beyond my comfort zone of wts. It was a good workout even though I'm still confused by that entry. Oh well.

Have a great evening everyone. Keep up the awesome work!:);)

Hugs!

Nora
 
Yep, I loved how fast it flew by, mostly because I really dread working my legs for some reason... I think because the weights are so heavy that the work is extreme (I burned 408 calories!). Still, it feels GREAT having it done for the week. I can feel the muscles tightening already (12 hours later) so DOMS are going to be strong this time.

Anybody's chest on fire from Monday? Wowsa! :D
 
Phew! I just finished this workout and I am WIPED!! I am seeing some gains in both strength and balance with STS. I can now complete the paper plate lunges with weights. When I started STS, that wasn't happening! As someone else mentioned, I have to have the toe of the other foot down during one-legged sit and stands. It is more for balance than assistance. I am hoping to improve that as well by the time this round of STS is through.

Cathe mentions in this workout that we should learn from STS that change is good. One thing I am learning is that the same is good. I like doing the same instructor and same set of workouts. I guess I like being told what to do every day! I cannot believe we are over halfway there. I think I will do another round in the fall.

Take care everyone. And Shani, YES my chest is on FIRE from Monday!

Carrie
 
Amazing workout! Question about the vest in replacement for fatigued forearms. If it is a 10 lb vest and you are using 2 10 lb dumbbells, do you replace it with 2 - 5lb dumbbells? I apologize if this is a stupid question.
Cheers,
F
 
Great MThede! Keep making adjustments as needed :)


MThede said:
I have done a complete turn-around when it comes to doing leg workouts since we started STS. I hated leg workouts before this, and now I am really enjoying them! This one felt so good! I really like the plie squats and the lunges with paper plates. (except for the sit n slide back ones, can't seem to get position right) The 45 degree lunges hurt my knees, so I just repeated the static lunges instead. Welp, I am starving now, so off to dinner. Hope everyone had a great workout!:D
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Not a stupid question at all Fran. Yes, you can try that, but also keep in mind the fact that the weight is perfectly centered on your back making it a much easier "burden" to carry vs carrying a weight that is hanging away from the body from your appendages. For example a 10 pound back pack worn on your back is much easier (lighter in feel) to carry around then holding that same back pack down at your side in your hands by the strap. So, what I'm trying to say (in a very long winded way ;)) is that you may surprise yourself and still be able to keep those 10 pounders (vs 5 pounders) in EACH hand even while wearing your vest. However, if not, definitely switch to the five pounds in each hand.




FrancesL said:
Amazing workout! Question about the vest in replacement for fatigued forearms. If it is a 10 lb vest and you are using 2 10 lb dumbbells, do you replace it with 2 - 5lb dumbbells? I apologize if this is a stupid question.
Cheers,
F
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