STS January Check In - Welcome All!

[WD]

Today is a rest day for me

Justine, generally when I start lifting heavy I have more of an appetite. I have a lot of extra things going on right now though so I get preoccupied. We just put our home up for sale so we can relocate to the city that my husband works in which is 14 miles away. So getting some things cleaned out and packed away has been keeping my mind off of food I guess.
I read somewhere, I think it was here on either Cathe's Blog or maybe the workout manager, that what we eat, sleep, etc. can affect how hard we feel we are working. I have times where I seem to burn much less calories. I am using the same HR monitor so I know that it isn't because I use something else. Last time I did STS on Meso 2 I generally burned around 280-325 calories. Even my Tread Climber workout came out more than usual yesterday. Even on the tread climber readout. I wear my polar HR monitor and the non coded tread climber strap so I can compare the difference. Most of the time my calories are slightly under what is in the workout manager. Also, if I do cardio before weight training, I tend to burn more calories during the weight training. That being said sometimes when they have those 1 minute rests I am actually hopping around and active. I am not very good at waiting

 

[*crazysoccermom*]

oh no! I just tried to load Disc 13 (which is on schedule for tomorrow) and I have a disc error! I don't know what to do? I emailed customer support ... but should I sub in next weeks Disc instead?

ugh!

I went for a long (for me) run/walk. It was 5.13 miles in 1.25 hours. Ran about 3.5 miles, maybe a little more. Good day for me. Definitely time to get new running shoes, though. My left outer arch is aching after the long walk yesterday.

 

[Justinef]

oh no! I just tried to load Disc 13 (which is on schedule for tomorrow) and I have a disc error! I don't know what to do? I emailed customer support ... but should I sub in next weeks Disc instead?

ugh!

I went for a long (for me) run/walk. It was 5.13 miles in 1.25 hours. Ran about 3.5 miles, maybe a little more. Good day for me. Definitely time to get new running shoes, though. My left outer arch is aching after the long walk yesterday.

How about doing the workout straight off the workout sheet? I had to do that once when my dvd player packed up. It's easier than it sounds. I even rather liked it - my own music and timing!

Justine

 

[Justinef]

Diane - I need to look a bit more closely at the data from my HRM - I've not had it very long, so haven't really drilled down into what's happening. I just look at calories and max heart rate - and it tells me time spent in each zone, so whether I'm fat burning, improving fitness etc.

I had a dreadful w/o today - back to disc 1. After 7 months on STS, I thought I'd be stronger than the first time round. I was worse! Couldn't do as many push-ups as I used to be able to. Maybe because I'm fatter???? I feel disappointed. Perhaps STS is just not for me? I suspect I'm better with metabolic weight training. I'll probably finish the Meso, though - I'm a box-ticker.

I was going to do a HiiT this evening - I'll see how I feel.

I hope things are better for the rest of you?
Justine

 

[*crazysoccermom*]

I had a dreadful w/o today - back to disc 1. After 7 months on STS, I thought I'd be stronger than the first time round. I was worse! Couldn't do as many push-ups as I used to be able to. Maybe because I'm fatter???? I feel disappointed. Perhaps STS is just not for me? I suspect I'm better with metabolic weight training. I'll probably finish the Meso, though - I'm a box-ticker.

Justine

I think it's more likely that the switch back to an endurance workout has put your muscles into shock

 

[WD]

Today was T25 Speed 3.0, 27 minutes, 301 calories, avg hr 18 max hr 183. I then did STS disc 16, 65 minute, 393 calories and Ab Circuits non partner med ball abs 11 minutes 72 calories using a 10 and 15 # med ball. Total time 1 hr 42 minutes and calories burned 766. That is about the highest I ever got my HR I was huffing a bit.

I will come back and read posts. I have people coming to look at our house in a bit and I have to clean up and take my dogs somewhere.

 

[*crazysoccermom*]

How about doing the workout straight off the workout sheet? I had to do that once when my dvd player packed up. It's easier than it sounds. I even rather liked it - my own music and timing!

Justine

That would have been a good idea! I just did Disc 16, which I didn't realize was 75% 1RM instead of 70% 1RM. I think next week I'll just Repeat Disc 16, and skip 13 completely.

 

[Justinef]

I think it's more likely that the switch back to an endurance workout has put your muscles into shock

Thank you! With that one sentence you've really cheered me up - I guess endurance is my nemesis - it'll do me a world of good to push through meso 1 again - and the shock to my system may help me loose the podge!

Right - I can do Hiit 40/20 this evening, then

Justine

 

[*crazysoccermom*]

Thank you! With that one sentence you've really cheered me up - I guess endurance is my nemesis - it'll do me a world of good to push through meso 1 again - and the shock to my system may help me loose the podge!

Right - I can do Hiit 40/20 this evening, then

Justine

Glad to be of service.

Now .. Tell me I can lose 3 pounds by next Tuesday and we'll be good! LOL Double cardio this week! Long walks/runs on the weekend. We will see what happens. I may switch up the schedule for next Monday and do Cardios on M-W-F and weights on T-Th-Sat instead!

 

[Justinef]

And unsweetened green tea by the gallon - it always gets rid of water for me!

 

[horsing around]

We enjoyed a nice dinner out on Saturday evening with some friends. While I enjoyed some wine and bread, I did pass on dessert. Plus I brought some leftovers home. Wednesday is my weigh-in day, so will see then if I truly over-indulged. I didn't get a workout done yesterday. We took our puppy for a ride which took most of the afternoon.

Today I started Mesocycle 2 by completing disk 13. My arms and shoulders were still shaking nearly 30 minutes after completing my workout. I'm taking that as a good sign!

If that wasn't enough, I helped by hubby shovel snow after work. I'm starting to feel some upper body DOMS set in.

You're all doing a remarkable job with STS...keep it up!

Lisa

 

[WD]

I am just getting ready to do cardio and some yoga.

Crazy Soccer Mom, there are differences in Disc 13 and 16. Some moves are seated in one that are standing in the other. Also the TF sets are different since Disc 13 is to failure keeping the same weight and 16 is back off sets. Disc 13 is easier in my opinion though.

Lisa, that was a lot of work with the addition of shoveling snow. It is snowing here right now and I dread the shoveling. We have a very long drive that curves and gets wide for the 3 car garage at the top. Maybe itld just shovel itself

Justine, I bet the strength gains show up as you get into the next weeks. I don't think metabolic workouts would build as much strength. They would just be more likely to help burn fat and calories. I like to do them in between breaks from strength rotations. I made a rotation once based on a Rachel Cosgrove plan using some metabolic training days and mixing up Amy's Slo Mo and Cathe's Slow and Heavy and had great results with it.

 

[*crazysoccermom*]

Crazy Soccer Mom, there are differences in Disc 13 and 16. Some moves are seated in one that are standing in the other. Also the TF sets are different since Disc 13 is to failure keeping the same weight and 16 is back off sets. Disc 13 is easier in my opinion though.
.

Good to know. I am hoping I hear from Customer Service today .. and that they can get a replacement disc to me by next Monday. If not, I'll just repeat Disc 16 again.

* * *

Today's working: HiiT from Cathe, 30:30 with some extra blasts repeated to account for some extra breathing breaks Did a few mins of abs and stretching as well.

Yesterday afternoon I hit the company gym for an elliptical workout: 50 mins total. Plus a few sit ups with a med ball. Good sweat.

 

[Justinef]

I'm hoping that I'll prove to be stronger over the next few weeks - maybe I just had an off day. I'm thinking of doing STS + 2xHiit + 3xMWT per week. It may be too much!

I did X54 today - max HR 164, burned 496 calories. The push-ups nearly killed me after all those in disc1 yesterday! I also walked the dogs (60 minutes - 400 cals max HR 120). Amazed how many calories my walk burns. I guess it's over rough ground (but no hills). The difference will be in the 'afterburn' I suppose.
I'm planning another, short / easy workout later (20-30mins, stretching and toning - maybe pilates???)

Lisa - well done passing up on dessert. I'm sure a bit of wine and bread won't tip the scale too much!

Crazy soccer mom - fingers crossed for your weigh-in. Let us know.

Justine x

 

[*crazysoccermom*]

Crazy soccer mom - fingers crossed for your weigh-in. Let us know.

Justine x

Next Monday or Tuesday! Two pounds to go.

 

[WD]

Today's workout was Rapid Fire 4 Boxing no blast mix with core, 43 minutes, 243 calories. HR was not there on this today. Really not the usual the whole workout. I then did the Tread Climber, 34 minutes, HR monitor says 310 calories which would be a met value of 9 which I think is accurate. The tread climber read out gives the same HR as the monitor but it says I burned 430 :0 I will have to check out the settings because I thought I put my weight in there. I did unplug it for awhile the other day to do maintenance. Avg HR was 137 Max HR was 159. I finished with Les Mills Combat Inner Warrior Stretch and Strengthen, 18 minutes, 82 calories. Total time was 95 minutes and calories burned 635.

 

[Justinef]

Crazysoccermom - ah! makes more sense that you have another week to lose the 2lb - glad you've already shifted 1. Well done.

Diane - meant to say - love your new avatar. Your muscles are amazing!

Justine

 

[horsing around]

I'm envious of those you who have more than an hr a day to workout I get more more 'burn' in during the warmer months between baling hay, yard work and horseback riding.

I did STS SB Abs and found that my arms are still twitching today. Must be why legs is done between the upper body workouts in this mesocycle. I did about 50 minutes on the spin bike, following by a nice relaxing stretching sequence. I should get a heart rate monitor or Fitbit to have a better idea how many calories I burn. I work on a computer all day, so tend to 'say no' to too much technology. I still read books the old fashioned way! Oh no smart phone either. LOL

Still have a little work to catch up on this evening, so check in tomorrow. Have a great evening!

Lisa

 

[*crazysoccermom*]

Good morning gang!

Today was Legs, Disc 14. I had 40 lbs db's scheduled for all deadlifts. I was able to do one full set, and one partial set before grip gave out. Had to move down to 35's for the rest of that work. Then had 35's scheduled for last set of squats, and couldn't grip that either, so put on the weighted vest and used 25's instead (although should have used 30's now that I think about it.) Forearms are fried.

I am already using lifting gloves. I ordered VersaGrips, and thought they would have a 'hook' or something to go around the handle of the DB, but they don't. Maybe I am using them wrong?

 

[WD]

Today for an extra warm up for the legs I put in Lower Body Blast and did the warm up, cardios, and sit and slide, 15 minutes, 97 calories. I then did STS disc 17 legs, 48 minutes, 337 calories. I did not up the weight too much this time. I am only 4 weeks back to lower weight training after the knee surgery. Max weights for the dumbbells was 31.5. I will get my strength all back. I just don't want another injury. I followed withP90X Ab Ripper X2, 16 minutes, 68 calories and finished with the c/d Neuro Integrated stretch from P90X 2 PAP lower body, 11 min., 24 cal.. I really like the stretching done in P90X2 and this one is all lower body. Total time was 90 minutes and calories burned 526.

Justine, thanks for the compliment

Lisa, all of the computerized gadgets can be a huge source of frustration. Probably keeps away some of the stress I keep books and magazines on my ipad but I really prefer the actual book if it is more reference material. It just saves space and is handy when I am out of town.

Crazy Soccer Mom, I have heard Versa Grips are hand but have never used them. I have the weighted vest. It does help but when I use it with really heavy weights it seems to make my neck and shoulders ache. I used weighted gloves to get my weight up a small increment today.