STS Check In Disc 25

Cathe Friedrich

Cathe Friedrich

Administrator
Hi Everyone! Very exciting times here.....the start of Mesocycle 3. I hope you all ate your Wheaties during your recovery week ;).

Good luck to all of us as we enter the last phase of STS. I will report back later with my workout experience. I'm looking forward to reading about yours :eek:
 
I just completed Disc 25 and really liked it. Something I was not expecting. I managed to hit all my target weights and complete all the reps feeling I had gone to failure. I see the importance of the rests between sets and came to appreciate them to add in some stretches. The time actually went by much more quickly than I anticipated.
 
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I finished this up this morning. Very different workout than meso 2. The amount of weight scared me to pieces but really was spot on once I started in. The 4 sets really got me good. I really need two bar bells with all the weight on, weight off during the rests. Hmmm....maybe a Mother's Day gift request.

I'm still trying to choose between plyo and squat rack legs workouts. I guess I better make my decision pretty darn quickly. I'm leaning to Plyo. What are you all doing come Wednesday?

Have a great workout folks!!!!
 
I LIKED IT !!!:p;)

I really loved meso 2 and was afraid I'd be not as crazy about meso 3 but I really enjoyed the change.

I did lower my weight a bit for the flat bench chest presses because getting them to me to start the reps seems "iffy", like I am risking injury. But by the last set, I was up to the weight on my card.

The longer rests - I thought might make me lose my focus but I think because I really needed the rests, and used them to my full advantage, walking around to catch my breath , stretching and getting water, that wasn't the case at all.

I have a question about legs......can you switch between plyo and heavy legs, or should you really stick to one ?
I dont' have a squat rack, but also am not sure about all that jumping. I am working out on carpet over concrete, and not sure I have room for puzzlemats (and have a ceiling fan above, which would further limit me). I just can't decide what I should do.
and wonder if I start with one, can I switch to the other, if necessary or go back & forth.

Loved the workout, now I'm off to walk my dog in this beautiful, sunny weather !:cool:

Becky
 
Good morning, fellow STSers :)!

I loved this workout! I am so thrilled I was able to finally use my target weights! I just couldn't use them at the 80% in Meso 2 - the pace was too fast and the reps too many. But in this workout, I was able to use the weight with good form up until the last rep. But boy was I glad to see #8 roll around every time :p. By the 4th set I was wondering if I had it in me ;) but I put on my "game face" and managed to get the job done :D.
 
I loved doing something so different. I needed every second of those rests.

Do you guys usually use the same weight on flat bench and incline work?
 
I did this workout yesterday. I was very worried about the amount of weight I was supposed to be using in this workout, based on how I was feeling in meso2. But I was so happily surprised to find that I could handle the weight loads quite well, and actually had to go up with all the chest work. My chest felt so pumped at the end of this one, and my back was fatigued in all the right spots. This was a fantastic workout, and I'm looking forward to 3 more weeks of it! I love the straight, heavy lifting and the long rests in between.

I had to have my husband spot me for all the barbell work, and to help me lift the barbell to the floor and back to the rack. There's no way I could have done all that by myself, unless I took most of the plates off the bar each time. I also like having him spot me during the bench presses. It allows me to put enough weight on the bar to truly challenge myself.

Surprisingly, I'm not feeling domsy at all. Just stiff in the chest and back. I can tell I worked, but I'm not out of action today because of it. I like that. According to Cathe's cardio-added STS rotation, I'll be doing DrillMax Timesaver premix today, followed by Ab Circuits Medicine Ball abs. If I time it right, my husband will be coming home just in time to help me do the partner abs.

Cheers,
Sandra
 
I didn't fee any DOMS from this one either. I don't usually feel DOMS for chest or back though. But there is some tightness that I feel when I pull my arms back, and my lower/middle back feels kind of stiff, almost like I'm about to start my period. But I think it's the deadlifts talking back.

Do you guys have a totally flat back during barbell rows? I think I tend to be at more of a 45 degree angle (I don't have a mirror). I'm wondering if my form is wrong.
 
Cathe,

I forgot to ask this question in my post. I don't do deadlifts (due to my back) and in Meso 1 & 2 I was doing supermans as a substitution.
Is that still the best exercise to use as a sub ?? It doesn't seem right when the focus is supposed to be heavy lifting .
I feel like I am getting off really easy doing supermans, and today I used the weighted gloves ......but 2 pounds when everyone else is deadlifting heavy weight ???????:eek:

Thanks ,

Becky
 
My FAVORITE type of workout. H E A V Y :D Love the push pull. Almost makes up for the agony (for me) of Meso 1 :p
 
Advice needed

I'm back with a question for all of you STSers and Cathe :).

I am not going to be able to do tomorrow's leg workout :(. My physical therapist thinks I need to give the lower body a miss until we see if the new ultrasound treatment is going to ease any of my pain.

So, instead of doing disc 26 tomorrow, should I just move on to disc 27 and then do disc 28 on Thursday? Then when I do get the okay to do legs, I can somehow try to catch up on those? Or is it not a good idea to try and do a second chest/back workout this week?

My PT is not enthusiastic about me doing another day of cardio either, but I did assure her I would keep it as low impact as possible. I plan on doing LM Premix 2 (segments 4 - 7). Unless someone can think of something with even lower impact. 4DS LIS is out because the sweeps definitely exacerbate my pain.

I feel so guilty - especially since last week was our rest week. But I keep telling myself it's just for this week (hopefully). I am also sad because I know the results I'm seeing are from sticking to the rotation so faithfully. Now during the most effective phase I'm not going to be able to do that. So I feel like I've just defeated the whole purpose after all these weeks.

(Okay - I'll quit whining now...)
 
I completed disc 25 this morning. I have a little confession to make - I shortened some of the breaks (only slightly!) between the chest and back exercise just because I felt like I was resting one group of muscles while putting a different group of muscles to work. I felt pretty good about it in most cases and continued to feel strong throughout the workout. I think the weights were just right for 7-8 reps. My deadlifts were extremely heavy and I only got about 6 reps out of each set before either my forearms gave out or I could feel my back losing form. On that group, I took the full rest. I am hoping to do both leg workouts but use Plyo Legs as a light or no weight workout and, of course, go heavy on the squat rack workout.

Lita - So sorry to hear about your injury! I can imagine your frustration! My opionion - I wouldn't add the extra upper body workout. It sounds like an excessive amount of heavy lifting for chest and back for one week. I like your low impact idea. I don't know if you have access to the gym but when I need to stick to low impact, I love the ARC trainer. It makes me feel like I am running but with no impact. Either that or swimming. :) Better to be safe than sorry, though. Hope you are able to get back in with full force next week...
 
Thanks, Laura :)! I don't think it would be quite so frustrating if we weren't just coming in off a rest week, you know :rolleyes:? But I was so ready - as I'm sure most of us were - to get back to STS this week!

I don't have anything available as an alternative (like a pool, arc trainer, etc) so I guess I'll just have to be thankful I can at least do the upper body and a low impact cardio, huh ;).
 
Disk 25 Chest & Back

Hello! :D Just completed Disk 25. I had my husband spot for me on the bench presses since I do not have a rack of any kind. I found that I needed to increase my weight quite a bit on the presses, not sure as to why. I ended up increasing by 10lbs. , but felt it was necessary in order to hit failure at 8 reps. So either I had been on the low end of my weight or the recovery week really helped. :p Either way, this was a good workout. A little slow for me, but if that's what it takes, I am on board. Looking forward to Plyo Legs! That looks like a challenge and a half! Hope everyone had a good workout too.
 
I did this workout this morning and was totally surprised that I was able to go much heavier than my targeted weight for the deadlifts. I had to put the plates on my barbell while it was laying on the floor because there is no way I would have been able to get it up off the rack at that weight. All in all, a good workout.

Melissa-I plan to do Plyo legs because my legs tend to bulk if I go really heavy on squats. So I went to 3 different Wegman's while we were in Syracuse. I was in heaven. They just keep getting better and better!

Have a good evening everyone.

Bev
 
Good evening everyone! I complete this workout yesterday. My chest is feeling it today! I had to go higher on flat bench presses but lighter on incline presses. The flys where spot-on as were the suggested weights for the back exercises. I thoroughly enjoy lifting heavy so this is my favorite Meso!

Carrie
 
auntiebev said:
Melissa-I plan to do Plyo legs because my legs tend to bulk if I go really heavy on squats. So I went to 3 different Wegman's while we were in Syracuse. I was in heaven. They just keep getting better and better!

Have a good evening everyone.

Bev
Click to expand...

LOL, they do, don't they? If you ever hit the Rochester store look me up!!

I think I'm doing the Plyo too. We'll catch up on the next check in, when we both are having a tough time sitting.
 
Good evening Cathe and my fellow STS warriors:D

STS-Disc#25 Meso 3-Chest & Back= 68 min
Calories burned= 528
This was tough. I don't normally have any troubles with deadlifts but today it felt like my fingers were going to fall off. I was wearing weightlifting gloves too, strange. Not sure what that was about. I liked lifting heavy and low reps it really felt great and although the weight on the workout card seemed like a lot on paper but very doable in reality. I guess Cathe's magic with STS is doing its job then.

STS-Ab Circuits- No Equipment Abs= 17 min
Calories burned= 105
IMHO I think these are the second hardest Abs on that DVD next to Weights and Plates being #1. I think the #3 one is Stability ball abs. Phew!

That's it for me today, time to hit the shower. Have a great evening ladies!

Hugs,
 
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