STS CHECK IN DISC 31

Cathe Friedrich

Cathe Friedrich

Administrator
Hi Everyone! Whoa, it was hard to do a workout this intense following a leisurely Mother's Day, ha.

So here we are working at 90% of our 1RM this week.....the heaviest you will lift in the entire STS series.

This workout got me good. The last two reps of the last two sets were soooo tough. Especially on ALL of my chest work.

One arm rows were hard to get the peak contraction at the top of the movement on my last set but I somehow made it happen :eek:

My chest is so pumped right now. My back has a good pump too but not as intense as the one I got in my chest.

How did you do?
 
I did pretty well! I am a bit confused over the heart rate though. You talk about the heart racing toward the last 1/3 of the workout but when I work my upper body I rarely get up over 60% of my max heart rate and my calorie burns for chest and back have always been right around 200 calories... I am working to failure, but it just doesn't seem to elevate my heart rate. Maybe I'm just built differently! Sure wish I could get the additional heart rate involvement as I'm sure it would be a better workout. ;)

Anyhow, I bumped up my weights in the first sets because I just have not been getting close to failure at all. Another 5# made a big difference, and while I probably could have gone heavier, without a rack, I don't think I'd attempt it. :)

Definitely pumped! Woo hoo!
 
I-Am-So-Strong! I had No Idea!
I am finally getting comfortable with going to failure. I used to avoid that like throwing up.:confused: It was just way out of my comfort zone.(I know it took 31 workouts to get there but better late than never right?)

I really don't want this to end. I would love, love, love to have an STS2!!!!:cool:
 
Great workout :D!

I did have a problem with chest in that I couldn't safely hoist up the poundage I needed. I used a chair on either side of my bench to keep me from having to lift the weight off the ground, but towards the end of the workout, I still had to go lighter - I just couldn't heft them up there anymore.
 
Great workout! I'm impressed with my poundage. Went to failure all over the place, but at just the right time. I'm so glad I have my husband to spot me with this workout, otherwise I wouldn't be able to do it. My chest was pumped at the end, and my back was very tired. I can't wait to do the last round next weekend! It's gonna be good!

Sandra
 
Good afternoon everyone! I completed this workout yesterday morning...Happy Mother's Day to me!!

I was able to go about 5 pounds heavier than calculated on both the chest and back work. However, that 5 pounds added for chest made it so I was really pushing to get that last rep or two up. I used a smith machine just in case I "failed." I don't think it was helpful for range of motion because it is very limiting on the movement - i.e. you can only go up and down not out ever so slightly.

I usually don't feel workouts in my back for whatever reason. I DEFINITELY feel this one! I found the horizontal grip very difficult this go-around. Like Cathe, I was finding that peak contraction hard to come by!

I will say again - I LOVE STS!!! I thoroughly enjoy lifting heavy and also being told what to do on specific days. I can't wait for round 2 of STS. I will schedule that when STS Cardio comes out...just in time for all the holidays at the end of the year!

Carrie
 
I met my target weight and could even go a bit heavier. I did all the reps. It was HARD! Somehow this was all a bit of a surprise to me. For me--this was the hardest. After I finished I checked out my workout cards to see what was coming for the rest of the week. You got me worried!
 
Good evening!
I think I should have increased my weight overall because I barely broke a sweat. So to get a sweat going, I did an intense 30 minute interval training right afterwards.
 
Hi Cathe and STS Warriors;)

Today's workout:

I did 45 min of cardio on TM first.

STS- Disc#31, Meso 3, Week 3= 68 min
Calories burned= 528

I liked this workout but especially loved it when we switched to dumbells for a few rounds. I have a threaded barbell with star collars and frequent wt changes makes my workout a lot longer because I can't make weight changes quickly like Cathe and the gang in STS. So, when we switched to dumbells the last round was awesome and it did get faster for me. As it is for a 68 min STS workout, this one, take me about 2.5 hours to complete. I have to paue the dvd to make the changes then push play. Maybe its just me but all that is tiring. LOL!!! This was a really great workout and was challenging for me. I'm amazed at that I'm doing 90% of my Max. :eek:

Ab Hits- CrossTrain Xpress- Kickbox Abs only=12 min
Calories burned= 82

That's it for me today, see ya all at tomorrow's check in!

Hugs!

Nora
 
Hi Shani! You probably would have your heart rate spike more if you were up at the full 90 percent of your 1RM, but if you don't have a rack or spotter I don't advise it as I don't want you to get injured trying to maneuver those weights. If you are not reaching failure with your weight selection or lifting at your fullest 90% 1RM this week, then do a few extra reps on each set to keep the intensity up. Keep training smart as you have been doing.


shanihib said:
I did pretty well! I am a bit confused over the heart rate though. You talk about the heart racing toward the last 1/3 of the workout but when I work my upper body I rarely get up over 60% of my max heart rate and my calorie burns for chest and back have always been right around 200 calories... I am working to failure, but it just doesn't seem to elevate my heart rate. Maybe I'm just built differently! Sure wish I could get the additional heart rate involvement as I'm sure it would be a better workout. ;)

Anyhow, I bumped up my weights in the first sets because I just have not been getting close to failure at all. Another 5# made a big difference, and while I probably could have gone heavier, without a rack, I don't think I'd attempt it. :)

Definitely pumped! Woo hoo!
Click to expand...
 
Way to work it strong Wendy! STS 2???? :eek:



wgilchrist said:
I-Am-So-Strong! I had No Idea!
I am finally getting comfortable with going to failure. I used to avoid that like throwing up.:confused: It was just way out of my comfort zone.(I know it took 31 workouts to get there but better late than never right?)

I really don't want this to end. I would love, love, love to have an STS2!!!!:cool:
Click to expand...
 
Sounds like you had an awesome workout with that arrangement Lita. Always just do the best you can. If you need to go lighter to feel more secure in your workout, do it. Keep training hard.


Shadow said:
Great workout :D!

I did have a problem with chest in that I couldn't safely hoist up the poundage I needed. I used a chair on either side of my bench to keep me from having to lift the weight off the ground, but towards the end of the workout, I still had to go lighter - I just couldn't heft them up there anymore.
Click to expand...
 
You nailed it Sandra. Good for you. A big thank you to your hubby for his support, literally, ;)


FiddleFit said:
Great workout! I'm impressed with my poundage. Went to failure all over the place, but at just the right time. I'm so glad I have my husband to spot me with this workout, otherwise I wouldn't be able to do it. My chest was pumped at the end, and my back was very tired. I can't wait to do the last round next weekend! It's gonna be good!

Sandra
Click to expand...
 
I hear you on those horizontal rows Carrie! It is very hard to go heavy on those without major fatigue. The angle is what makes this one so hard. Keep shocking it :D




carres1973 said:
Good afternoon everyone! I completed this workout yesterday morning...Happy Mother's Day to me!!

I was able to go about 5 pounds heavier than calculated on both the chest and back work. However, that 5 pounds added for chest made it so I was really pushing to get that last rep or two up. I used a smith machine just in case I "failed." I don't think it was helpful for range of motion because it is very limiting on the movement - i.e. you can only go up and down not out ever so slightly.

I usually don't feel workouts in my back for whatever reason. I DEFINITELY feel this one! I found the horizontal grip very difficult this go-around. Like Cathe, I was finding that peak contraction hard to come by!

I will say again - I LOVE STS!!! I thoroughly enjoy lifting heavy and also being told what to do on specific days. I can't wait for round 2 of STS. I will schedule that when STS Cardio comes out...just in time for all the holidays at the end of the year!

Carrie
Click to expand...
 
Keep working it Phyllis! You are strong!



PhyllisG said:
I met my target weight and could even go a bit heavier. I did all the reps. It was HARD! Somehow this was all a bit of a surprise to me. For me--this was the hardest. After I finished I checked out my workout cards to see what was coming for the rest of the week. You got me worried!
Click to expand...
 
If you are sensing that Ali, you are probably right. You usually will break a decent sweat when doing ultra heavy chest work. Remember too, if you are using weight that is 90% of your 1RM and not reaching failure with your weight selection then reduce your rest time or you will cool off too much.


AliCurtis said:
Good evening!
I think I should have increased my weight overall because I barely broke a sweat. So to get a sweat going, I did an intense 30 minute interval training right afterwards.
Click to expand...
 
Wow Nora, did it really take you 2.5 hours to complete??? If so, switch to dumbbells for the whole workout (even when I use a barbell). This will speed up your workout but not effect your strength gains. Good Luck!


Czechfan said:
Hi Cathe and STS Warriors;)

Today's workout:

I did 45 min of cardio on TM first.

STS- Disc#31, Meso 3, Week 3= 68 min
Calories burned= 528

I liked this workout but especially loved it when we switched to dumbells for a few rounds. I have a threaded barbell with star collars and frequent wt changes makes my workout a lot longer because I can't make weight changes quickly like Cathe and the gang in STS. So, when we switched to dumbells the last round was awesome and it did get faster for me. As it is for a 68 min STS workout, this one, take me about 2.5 hours to complete. I have to paue the dvd to make the changes then push play. Maybe its just me but all that is tiring. LOL!!! This was a really great workout and was challenging for me. I'm amazed at that I'm doing 90% of my Max. :eek:

Ab Hits- CrossTrain Xpress- Kickbox Abs only=12 min
Calories burned= 82

That's it for me today, see ya all at tomorrow's check in!

Hugs!

Nora
Click to expand...
 
I, too, have a lower heart rate during upper body. Mine is around 70% but I feel like I'm lifting as heavy as possible. I'm certainly lifting heavier than ever before - that's for sure! I'm feeling strong and also impressing myself with my weights. I love that!
 
Go for it Laura! The heart rate thing is not the focus of Meso #3. We are looking to get strong in this Meso. If that's where you're at in the program, you're on it!!!


libra01971 said:
I, too, have a lower heart rate during upper body. Mine is around 70% but I feel like I'm lifting as heavy as possible. I'm certainly lifting heavier than ever before - that's for sure! I'm feeling strong and also impressing myself with my weights. I love that!
Click to expand...
 
I had to skip the last round of incline bench press with the barbell (my arms just could not lift anymore).I need my DH as a spotter next time.The rest of the workout was completed without any problem. Can't wait to get that tower.

Suzette
 
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