STS CHECK IN ....DISC 4

[Cathe Friedrich]

Yes please do join in the fun Autumn! Way to go, you really shocked it!!!

May I join the fun? I had a fantastic workout!! At some point, I know my muscles were shaking..... I believe it was a combo of fatigue and fear of the words "bonus" and "get your bands". There was a brief time when I was hoping someone would hide the bands.

 

[Cathe Friedrich]

ROFLOL at this:
Every time I see a new push-up style, I wonder if Cathe sat in her Mad Trainer Push-Up lab, cackling away saying, "Oh, stop your groaning" as she invented new torture--I mean push-ups... I am lovin' it though!

Glad you are pumpd up with this workout Erin. Keep shocking it!







__________________

Yeah, now I just cringe at the end of each set waiting for her to say, "Okay, now hold it!" Aaaah!

Cathe, so far the Chest, Shoulder, and Biceps workouts are my favorite. And I am feeling them! I *think* that even after 2 weeks I am seeing some muscles gettin' pumped, especially in the forearms. Could that be???

Those barbell curls with the band were really wicked--even more challenging than I thought it would be.

(hiding face in shame)--I did modified push-ups instead of Boot-Camp style. It just wasn't going to happen.

Every time I see a new push-up style, I wonder if Cathe sat in her Mad Trainer Push-Up lab, cackling away saying, "Oh, stop your groaning" as she invented new torture--I mean push-ups... I am lovin' it though!

 

[Cathe Friedrich]

Sleep well Mary! You earned it

Good evening Cathe and fellow STS peoples...

Finished disk 4 this morning before going to work. My shoulders were absolutely fried, trying to wash my hair afterwards was quite the bonus burn I enjoyed this week much better than last as I have the timing of the breaks down which makes the workout flow much better.

By far the hardest parts of todays workout were the barbell 21's, both shoulder and biceps, and of course, the bicep curls with the bands attached. There is definitely no faking through the fact that one side is stronger than the other on the barbell bicep curls, when only the right side can still make it up and the left side hits failure, crooked barbells emerge. lol

Although my shoulders were pleasantly exhausted today at work, I did enjoy the fact that my biceps stayed pumped all day and that I can see and feel myself getting stronger each workout.

Have a good night everyone. Its time for sleep.

Mary

 

[Cathe Friedrich]

You are funny Jo Ann. Don't worry I promise one day soon you will feel the love again

Cathe

I did disc 10 this morning and boy my shoulders, biceps and chest were screaming at me all day. Once again I did all the pushups on my toes and after every one I wanted to cry. I did chest flys (a first for me) with 20 lbs weights and I was proud of myself and I still wanted to cry.
I love the band work for the biceps, but 21s and drop sets are not my favorite words right now. I know I will love them again, but today, I have no love right now.

 

[Cathe Friedrich]

Thanks for the well wishes Nan! Keep shocking it with STS!!!!

Cathe, hope your son is better soon. Mine had strep in October. He looked/acted like he was feeling better after about 1 dose of antibiotics and a good nights sleep. Said it didn't hurt to eat anymore after about a day and half on them. So, he should be feeling better quickly. But don't forget to finish the bottle!!!!

I am loving STS!!!!!! Thanks so much for the program. What doesn't kill us only makes us stronger, right?

Nan

 

[LeanneM]

I'm planning on getting up early tomorrow so I can fit Disk 4 in before work . . . and now I'm scared!

 

[dbelden1]

Hi Dani...way to work it tonight! For chest fly's try going slower. Do the reps to a 4/4 count (ignore my count). Also if you think you can go heavier, go up by around 3 or so pounds along with this slow count. Okay , so do 6 reps at this 4/4 count right into regular tempo reps for 10. See if that works!

Thanks Cathe I don't think I could go any heavier as I'm huffin pretty hard to do the last few reps, but will definately try to slow down the count and try the 4/4's and see if that helps.

I do remember getting some good DOMS in the chest with GSCT but I think I did them on the floor before I had the bench.. Might try going back to the floor and see if somehow that might helpas well...

thanks for the hints have a great evening!

 

[drover]

PUSH-UPS

i absolutely hate them! nothing personal , cathe, but i just cannot do them on my toes. and i can barely do them all on my knees. i don't know why they are so hard for me , but they are.

i did disc 10 today. only 2 more and i get a week off. can't wait.

cathe, did you see my question about germany? can't even remember where i asked it. so, i'll ask again, if it is ok. where are you from? i lived in darmstadt when i was a teenager, and i loved it. it is so beautiful there. were you young when ya'll moved here? i would love to go back and visit. maybe one day.
cathy

 

[Massaging Mom]

Completed disc 4 before lunch. OMW! I had to let go of the band halfway through the bicep curls! Then I realized I could have just moved my foot off the band instead of fighting with the bands in my hands while curling.

Those push-ups were just over the top! Not very nice to face when getting over the worst cold of my entire life. But, I wouldn't have had it any other way. STS Rocks!

Going to beg my husband for a leg massage. I still have DOMS from doing disc 3 on Sunday.

Wendy

 

[BelovedHeather]

STS Disc 4 Check-in

Cathe:

First, I am sorry to hear that your son has strep throat. I am praying for him. Give him a hug for me.

I started the second round of the second week of STS Sunday morning with Disc 4. I enjoyed a smoother workout this time. I am finally mastering the art of putting weighted gloves on and taking them off quickly so I do not need to pause my DVD player. I love, love, love the bow and arrow move with the band and hope you film a travel workout someday with a band and stability ball (similar to the sculpting class you taught during the 2007 Road Trip). I confess that I am still using my green Dynaband. The Fitness by Cathe bands that were in my Road Trip tote bag last year are still in the wrappers. It is time to pull those out for a real challenge! My Dynaband is getting sticky, and I do not want to mess with powdering it. I am amazed at the challenge the band adds to barbell curls. I am enjoying the push-ups in this series on my knees. One of my goals for STS is to be strong enough for one on my toes by the 4th of July when I faithfully finish this rotation. My chest and biceps are still sore tonight. Oh my word!

It is time to relax in a warm bubble bath and recharge with a restful night of sleep so I am ready for STS Disc 5 in the morning! See you in July!

Blessings,
Heather B.

"So whether you eat or drink or whatever you do, do it all for the glory of God" (1 Corinthians 10:31 NIV).

 

[teddy16410]

Completed disc 4 before lunch. OMW! I had to let go of the band halfway through the bicep curls! Then I realized I could have just moved my foot off the band instead of fighting with the bands in my hands while curling.



Wendy

WENDY! ROF!!!
Its pretty amazing how the brain cells seem to start dying off about rep 10 when lifting our correct 1RM isnt it??? ~ On the last set of Bb 21's I think I went brain dead - BB was @ the top of the 3rd full range move & I think I zoned & just stood there for a few seconds....The next thing I knew Cathe was done.... Time Warp!! lol

 

[JAFitMama]

disc 1 one week behind

Hi there

I am a week behind, and reading this check in has been an orientation of sorts.

I just wanted to add that I managed all push ups on my toes on disc 1 but I did make the rest period 30 seconds right from the start.

Cathe- I do not have the right band for the bicep curls . My green one snapped and I bought bands locally which are too short for the bicep BB work. And they have a much higher resistance. I do use them for all the other exercises. For the band work with biceps do you have a suggestion/ substitution?

Today is disc 3 legs, I am dong the leg day in between the two upper body days on Sunday, Tuesday, Thursday.

 

[rcsaros]

Hi Everyone,

I did Disc 4 yesterday morning and my shoulders/bis and chest are talking to me. Especially my bi's. A good feeling and am enjoying it. I haven't had DOMS in a very long time. Guess I needed this series to help me bring it on : )

I have a question and hope someone can help. I don't know what was wrong with me yesterday but when I tried to do DB curls my right arm was fine but I could get my left arm to curl. I had to go down in weight and it was still tough. Then the lat raises where you held it up my left arm after 3 of them just couldn't keep it up, it would slowly fall. I was only using 6 lbs. The BB curl with the band forget it, I did two with the band and had to just use the BB after that.

The bow and arrow move was fine with the right arm and when the left arm had to hold so the right arm could pull back, was tough, the left arm just didn't want to stay up.

I was wondering if something was wrong or if the left side is just that much weaker? The first week I had no problems. This week it was hard.

I have DOMS on both sides so my guess is I worked just as hard on both sides but never knew one side could be so much weaker. I have never experienced this before.

Rhonda

 

[Peaceful Rainbow]

I hope your child feels better. My little 6 year old has strep throat but just got on meds to beat it now.

Don't forget to check in when you are done

Thanks! He's much perkier this morning. Sitting at the table playing cards with his brother. I hope your son is better, too.

I was able to get up and do Disk 4 at my usual time! My shoulders are really feeling it and it's hard to get my shoulders sore. I think this one will do the trick. LOL Those band/barbell bicep curls are just nasty. I usually avoid them and just do regular curls, but I managed to do them, just barely, with 14 lbs on my bar. I love band work, and the bow and arrows were really tough, but effective. What I can't figure out is how they worked out to 19 reps? I can't believe that I'm actually doing flies with 17 lbs!! I'm pretty darned impressed with myself. Can't wait to see what torture awaits us in Disk 5.

 

[PhyllisG]

I did Disc 4 yesterday and found it much easier to move along at the pace of the workout. I did not have to pause so often to get my stuff together. I have to admit that I did not feel like doing the w/o at all but forced myself to at least start. Then I just loved it and completed it with no problem. I do not have DOMs today like I did with week 1. Most of the pushups were done modified but I am OK with that. There were just two exercises where I had to lower my target weight. So far this is great in pushing me out of my comfort zone--just what I wanted.

 

[FiddleFit]

Good DOMS Morning!

I have to agree with what everyone else has been saying:

* this round went smoother (I was more prepared for the equipment changes and exercise sequences)
* the barbell band curls were brutal
* the 21's of every kind were brutal
* the bow & arrows with the band was dynamite, and effective!
* after doing the drop set push ups in GS Chest, these ones weren't that bad

My 65% 1RM numbers proved too high by time I got half way through the routine. I had to lower many of my #s starting around the half-way mark, but I DID go to failure on each exercise with the 65% amount before lowering the weight, so I know I worked to my maximum. And frankly, it's about the feeling, and not about the absolute numbers, isn't it?

The workout was fun! The editing was smooth as silk. It felt fresh, but with enough similarity to week one to start becoming familiar. I knew we were going to hold those lateral raises at the end and was prepared for it this time.

Cathe, when you filmed the workouts, did you and the crew do one long Chest, Shoulders, Biceps workout, ALL exercises included, then go back and divide them up into 4 workouts in the editing room? Because if you did all those exercises in one session, at that pace and weight, then you were all BIONIC!! And how long did that take?

The front of my body hurts.
Sandra

 

[goldenpath]

Cathe- I do not have the right band for the bicep curls . My green one snapped and I bought bands locally which are too short for the bicep BB work. And they have a much higher resistance. I do use them for all the other exercises. For the band work with biceps do you have a suggestion/ substitution?

Since they are shorter, can you put one under one foot and another other another foot. That way you are using two instead of one. You would have to have two of the resistance though.

 

[Connie07]

I"m on week 3, disc 7 CBS, I"m really getting the "flow" of the exercises this week, but those dang pushups! I did a lot of them using my step bench, this helped keep so much pressure off my wrists too. I keep saying this, but its amazing to me how we can work so hard but the workout is over so quick! Thats a GOOD thing! By the last round of pushups I wanted to skip them so bad because my shoulders were fried, but I went ahead doing some on my knees then dropping to tabletop so I could at least make note in my journal that I didn't give up! I'm sore today but not as sore as I was on week 1! I Prior to STS I have not been doing much isolation work for small muscle groups, I'm curious to see what kind of results I get now that I've changed things up...of course I gotta get better control of what I put in my mouth!

 

[bayerngirl]

Hi Cathe,

I decided to do the 6 month rotation, hope you don’t mind if I still check in? I am on my second week disc 1 again, have to say the second time around was much easier! I can’t wait doing disc 4 next week, lol! I did 4DS KB/BC “Cardio Power” premix today, I forgot about those push ups on the end, I was thinking not again. Push ups are everywhere,LOL! Can’t hide from them!

Sending your DS lots of healing vibes!

P.S . we sure have our share of snow this year in Germany! Can’t stand that stuff anymore. Did you and your family had fun in NY? That is one place I always wanted to go, maybe one day DH will take me there! Can’t complain too much DH is taking me in July/August to Tuscany Italy! Alesia and I are defiantly gonna try to come to your next RT!

Tschuess!

 

[JAFitMama]

Debbie Thank you for the suggestion. But I do not have two bands of the same resistance.