Cathe Friedrich
Administrator
STS Disc 21!!!! This is our final weight workout before the holiday. Give it your all and tell us how you did!
STS CHECK IN DISC 21
- Thread starter Cathe Friedrich
- Start date
morningstar
Cathlete
I didn't do this workout today, but wanted to say hi to Cathe! I'll catch up, right? Even though I just did Disk 4 yesterday? I just ordered a ton of your DVDs and can't wait to get them and start frying!
Cathe Friedrich
Administrator
Hi right back to you Morningstar! Welcome to the program. It doesn't matter what disc you are on (DOMS doesn't know the difference 
) we are in this together. Same program, different day, that's all! Keep up the great work!
) we are in this together. Same program, different day, that's all! Keep up the great work!
ReenaPP
Cathlete
Great workout, but this week has been a tough training week for me, so I don't remember all the details...tuesday seems like a long time ago lol.
One arm row trisets ... wow! Working to failure, struggling to get out the last 2 or so reps. I think I did drop down on the last set after about 4 reps, rather than just stop completely.
Bicep barbell curls - this is really where I see the strength gains I have made. I was never able to curl this much before for so many reps - gives me a real feeling of accomplishment.
Thanks as always to Cathe...always pushing me to the next level.
Whether you are celebrating Passover or Easter - enjoy the holiday. And if you are celebrating neither, just enjoy the weekend and a little of Spring
One arm row trisets ... wow! Working to failure, struggling to get out the last 2 or so reps. I think I did drop down on the last set after about 4 reps, rather than just stop completely.
Bicep barbell curls - this is really where I see the strength gains I have made. I was never able to curl this much before for so many reps - gives me a real feeling of accomplishment.
Thanks as always to Cathe...always pushing me to the next level.
Whether you are celebrating Passover or Easter - enjoy the holiday. And if you are celebrating neither, just enjoy the weekend and a little of Spring
babindy
Cathlete
Those incline curls I find those very hard. I had to back off on the last set. The barbell curls (that I do with dumbbells) were TOUGH on the last reps. Had to increase less on the second wave load. But I'm still surprised I'm curling 35 lbs. I think I'm going to have to bump up the back rows to make up for the chinup/pullup cheats
Another good one if you want shaky arms
I find those very hard. I had to back off on the last set. The barbell curls (that I do with dumbbells) were TOUGH on the last reps. Had to increase less on the second wave load. But I'm still surprised I'm curling 35 lbs. I think I'm going to have to bump up the back rows to make up for the chinup/pullup cheats Another good one if you want shaky arms
libra01971
Cathlete
I finished disc 21 this morning. Have I ever mentioned that I dislike bicep work? Well, I really, really do. I had to lighten my weight after the first set of curls and still had to cheat a few. Bicep curls can be so painful!
I couldn't believe my estimated weight for the deadlifts was 90!!! I was able to do it until the last set because my forearms were on fire!!! I definitely didn't go as low as I do on lower body workouts but that's kind of the point, right? The focus is on back so I figured that was fine. I definitely felt it in my back. I'm still thinking ahead to Meso 3, though, and worrying about going even HEAVIER!!!
I couldn't believe my estimated weight for the deadlifts was 90!!! I was able to do it until the last set because my forearms were on fire!!! I definitely didn't go as low as I do on lower body workouts but that's kind of the point, right? The focus is on back so I figured that was fine. I definitely felt it in my back. I'm still thinking ahead to Meso 3, though, and worrying about going even HEAVIER!!!
auntiebev
Cathlete
Just got done doing Disc 21. Those double wave sets got me on the barbell curls and they got me good! When I read my workout card I thought no way but I pulled it out. I was definitely going slow on that very last rep but I got it done. WEW HEW!!!!! Barbell curls seem to be the hardest thing for me to get to make much progess on so this makes me very happy.
Feeling pumped on this Good Friday! Thank you Cathe.
Have a wonderful Easter everyone.
Bev
Feeling pumped on this Good Friday! Thank you Cathe.
Have a wonderful Easter everyone.
Bev
laceyjane26
Active Member
Another goodie! I have to admit when I saw my weights listed for this workout, I was a bit worried, but I made it through really only having to drop down in weight on the barbell rows and the amount of reps for the deadlifts. I used a lat pulldown machine with 3 different grips instead of the chinups/pullups and really enjoyed this option. Bicep work is always hardest for me but today felt better than usual.
Thank you again Cathe! Great job everyone...Hope you have a very happy Easter.
Thank you again Cathe! Great job everyone...Hope you have a very happy Easter.
Cathe Friedrich
Administrator
TOUGH STUFF
Hi All! I did this workout yesterday and I am really feeling i in my biceps today. The double wave loading technique really made a statement on the one arm row and bicep curls. MOST ESPECIALLY on the bicep curls. But I love a good fight when it comes to my weight training so this was a perfect match for me The incline curls right after the bicep double wave load was almost undoable for me. I had to back off my weights on the last set plus I was slowing WAY DOWN.
One arm rows cooked me too. I was pulling up some good weight and I loved the surge of bloodflow that went right into my lats. I was pleasantly "puffed" for a couple of hours after this workout
So by this weeks end how did you enjoy the double wave loading? It seemed overwhelming too look at on paper but once you are doing it the time goes by quickly and it actually gets an awesome pump in the muscle. I enjoyed it a lot.
Well have a very wonderful holiday weekend everyone. I will be checking in throughout it just to say HI.
Have a Hippity Hoppity Happy Day!
Hi All! I did this workout yesterday and I am really feeling i in my biceps today. The double wave loading technique really made a statement on the one arm row and bicep curls. MOST ESPECIALLY on the bicep curls. But I love a good fight when it comes to my weight training so this was a perfect match for me
The incline curls right after the bicep double wave load was almost undoable for me. I had to back off my weights on the last set plus I was slowing WAY DOWN. One arm rows cooked me too. I was pulling up some good weight and I loved the surge of bloodflow that went right into my lats. I was pleasantly "puffed" for a couple of hours after this workout
So by this weeks end how did you enjoy the double wave loading? It seemed overwhelming too look at on paper but once you are doing it the time goes by quickly and it actually gets an awesome pump in the muscle. I enjoyed it a lot.
Well have a very wonderful holiday weekend everyone. I will be checking in throughout it just to say HI.
Have a Hippity Hoppity Happy Day!
fit_fairy
Cathlete
This is what I love about this check in. It's good to know that even Cathe struggles with some of the exercises. I sometimes mentally beat myself up when I'm not able to complete a set or keep the same wt. This helps me to know that it's ok!! Thanks so much for the check in. I'm starting week 3 of Meso 1, but I'll make it to disc 21 one day
wgilchrist
Cathlete
Double wave load of bricks did you say....?
Wow! What. a. work. out. The sweat was pouring and the blood was flowing. I fear Meso 3 and am grateful there is no Meso 4!!!!!!!!!
I obviously just finished and loved every bit of it. I was a success at every failure. Had to lower my weights at bicep time but truly impressed myself with all the back work. Thank you for pushing me Cathe and all of my fellow STS soliders!
Wow! What. a. work. out. The sweat was pouring and the blood was flowing. I fear Meso 3 and am grateful there is no Meso 4!!!!!!!!!
I obviously just finished and loved every bit of it. I was a success at every failure. Had to lower my weights at bicep time but truly impressed myself with all the back work. Thank you for pushing me Cathe and all of my fellow STS soliders!
NinjaMom
Cathlete
This is what I love about this check in. It's good to know that even Cathe struggles with some of the exercises. I sometimes mentally beat myself up when I'm not able to complete a set or keep the same wt. This helps me to know that it's ok!! Thanks so much for the check in. I'm starting week 3 of Meso 1, but I'll make it to disc 21 one day
I second what Catherine said! I have been frustrated and struggling with some of my weight increments and would get really down on myself too if I couldn't stick with the weight on my W/O card. Nice to know we're not alone
I'm scheduled to start Meso 3 on Monday but think I might have some tendinitis in my shoulder from racking/unracking the BB for bench press. I may need to take an extra recovery week to make sure it is ready for the real heavy stuff
.
Stebby
Cathlete
I struggled through this workout on about 4 hours of sleep, but got through it and actually felt energized by the end. One thing about getting to this point - about a year ago, I could do biceps curls with 12 lb dumbbells without difficulty, and 15 lb dumbbells with a bit of difficulty (could sometimes squeeze out 8 reps). Well, now I'm up to 20 lb dumbbells! I never thought I would see the day.
I love the double wave loading. It does go fast once you're doing it.
My back and 'ceps are still feeling pleasantly fried, about 2 hours after completing the workout.
Stebby
I love the double wave loading. It does go fast once you're doing it.
My back and 'ceps are still feeling pleasantly fried, about 2 hours after completing the workout.
Stebby
FiddleFit
Cathlete
Oh man! This was a mixed workout for me. I did it yesterday.
I did a great job on the back work. On the bicep work I had to cut it all back. I'm really not sure why my 1RM % were okay for Meso 1, but now they're too much. Is it all from toasting the biceps during the back work? That's what I keep reassuring myself, anyway. My biceps, mind you, were brought to full failure each and every time, so I got the workout I was counting on. I know I was feeling very tired and unmotivated for this workout; maybe the mental edge was missing. Anyhow, today my lats are squawking, and my arms are too stiff to go to full extension. I did the suggested KickMax Bootcamp premix that's on the 3-month rotation. I see where Cathe's going here! She's gradually getting us ready for the plyo legs workouts in meso 3! Cathe, you're so smart! I had a fabulous cardo workout, and the use of the weighted gloves during the combos helped me feel it in my core more, as well as reminded me that my lats and biceps were worked very hard yesterday!!
Onward and upward! Week Four starts in 48 hours!!
Have a great holiday weekend!
Sandra
I did a great job on the back work. On the bicep work I had to cut it all back. I'm really not sure why my 1RM % were okay for Meso 1, but now they're too much. Is it all from toasting the biceps during the back work? That's what I keep reassuring myself, anyway. My biceps, mind you, were brought to full failure each and every time, so I got the workout I was counting on. I know I was feeling very tired and unmotivated for this workout; maybe the mental edge was missing. Anyhow, today my lats are squawking, and my arms are too stiff to go to full extension. I did the suggested KickMax Bootcamp premix that's on the 3-month rotation. I see where Cathe's going here! She's gradually getting us ready for the plyo legs workouts in meso 3! Cathe, you're so smart! I had a fabulous cardo workout, and the use of the weighted gloves during the combos helped me feel it in my core more, as well as reminded me that my lats and biceps were worked very hard yesterday!!
Onward and upward! Week Four starts in 48 hours!!
Have a great holiday weekend!
Sandra
library girl
Cathlete
Oh my - the barbell curls. I was okay for the first set adding my extra 5% each time, but I barely made all 12 reps the second time through and just stayed at the same weight for all 3 sets. My forearms were killing me! I also had to reduce my suggested weight for reverse curls. What is a good weight for me during 1 RM testing, sometimes needs to be adjusted by the end of a workout because of fatigue.
On the plus side, I did 3 pull-ups, 9 chin-ups and then 7 chin-ups on my pull-up bar- the most I have ever done at one time! Thanks Cathe.
On the plus side, I did 3 pull-ups, 9 chin-ups and then 7 chin-ups on my pull-up bar- the most I have ever done at one time! Thanks Cathe.
MThede
Active Member
Disk 21 in the Bag
I think I am on par with most on this workout, having hit failure with no problem. My back work went smoothly, but I feel as though I can't really say anything because I don't do actual chin-ups. I use resistance tubes on the door, and I know those aren't as hard as chin-ups. But I am doing all I can to get there. Had to lighten up on the incline curls as is the norm with me. But who wouldn't after all those barbell curls?? Yikes! All of the other 1RM were right on and I maintained until the inclines. I walked away from this workout feeling very refreshed and invigorated, oddly enough. Hope everyone has a great weekend. Don't eat too many peanut butter chocolate eggs!
I think I am on par with most on this workout, having hit failure with no problem.
My back work went smoothly, but I feel as though I can't really say anything because I don't do actual chin-ups. I use resistance tubes on the door, and I know those aren't as hard as chin-ups. But I am doing all I can to get there. Had to lighten up on the incline curls as is the norm with me. But who wouldn't after all those barbell curls?? Yikes! All of the other 1RM were right on and I maintained until the inclines. I walked away from this workout feeling very refreshed and invigorated, oddly enough. Hope everyone has a great weekend. Don't eat too many peanut butter chocolate eggs!Good evening Cathe and STSer's
STS-Disc #21-Back & Bi's= 59 min
Calorie Burn= 458
Great workout today! I love the waveloading. I did feel that I could go up in weight maybe 10-15% next time. So, I guess that means I'm feeling ready to go heavier. Also, the deadlifts 38#'s felt easy today after lifting 56lbs on barbell rows. The incline curls both arms on stability ball were great. Infact, that's the heaviest wt, I've done since STS and they felt good. So, I'm excited about that. All in all it was a fun workout today!
I think I'm feeling noticeable strength gains in my workout with the weights feeling easier and lighter. I really love STS and the results thus far are addicitive.
Hugs to everyone and keep up the good hard work!
Nora
STS-Disc #21-Back & Bi's= 59 min
Calorie Burn= 458
Great workout today! I love the waveloading. I did feel that I could go up in weight maybe 10-15% next time. So, I guess that means I'm feeling ready to go heavier. Also, the deadlifts 38#'s felt easy today after lifting 56lbs on barbell rows. The incline curls both arms on stability ball were great. Infact, that's the heaviest wt, I've done since STS and they felt good. So, I'm excited about that. All in all it was a fun workout today!
I think I'm feeling noticeable strength gains in my workout with the weights feeling easier and lighter. I really love STS and the results thus far are addicitive.
Hugs to everyone and keep up the good hard work!
Nora
