STS/Shock Cardio Rotation & recovery

M

mini-natty

Cathlete
Hello Cathe,

I'm pretty excited to be starting your STS/Shock Cardio Rotation today :eek:.
In this rotation, I see upper body worked on day 1 and then again on day 3, with only 1 day of rest in between. I have a feeling I will be destroyed by DOMS from day 1 :eek:. Would it be advisable to allow longer recovery time before attempting another upper body workout, even though I will be working different muscle groups? I have never done split workouts with upper body, so I'm a bit uncertain. What would your recommendation(s) be?

Thank you greatly! Have a wonderful day :)

Natasha
 
Natasha, Cathe did the check in for the STS workouts like Janis posted and she also did a weekly question/answer for each STS week on Cathe tv. I remember doing STS when it first came out and it was fun to have this bonus input from Cathe. I'm sure you can find them if you want to follow along on your STS journey!
 
Natasha, I've done STS three times now, and truly the upper body splits are just perfect with a day of rest between. They are very different, and really isolate the muscles without overworking what you used in the previous workout. Splits are my favorite way to work. :) You're going to love STS!!
 
Congratulations Natasha on starting STS!! I just started STS for the first time last week. Well, actually, no. I started STS twice before over a year ago, but never got beyond the 2nd week. I just wasn't committed at the time, but now I am and I'm very excited about it!

I also have never done splits, but so far so good how Cathe has the program layed out. I did the upper body workouts last week with a day off inbetween and I was just fine. You just get more DOMS in NEW places!! So, do not worry. But if you feel more comfortable, there is no reason why you couldn't do upper-lower-upper instead with days off in between each for more recovery time even.

Good luck! I'm happy to know someone else is out there with me learning STS for the first time! Are you doing the 3.5 or 5 month rotation? Let me know how it goes. I am doing Disc 4 tomorrow.

Gina
 
Wow, thank you so much for all your helpful feedback everyone! Greatly appreciated!

Natalie
check your PM's please :)
 
trotchase said:
Congratulations Natasha on starting STS!! I just started STS for the first time last week. Well, actually, no. I started STS twice before over a year ago, but never got beyond the 2nd week. I just wasn't committed at the time, but now I am and I'm very excited about it!

I also have never done splits, but so far so good how Cathe has the program layed out. I did the upper body workouts last week with a day off inbetween and I was just fine. You just get more DOMS in NEW places!! So, do not worry. But if you feel more comfortable, there is no reason why you couldn't do upper-lower-upper instead with days off in between each for more recovery time even.

Good luck! I'm happy to know someone else is out there with me learning STS for the first time! Are you doing the 3.5 or 5 month rotation? Let me know how it goes. I am doing Disc 4 tomorrow.

Gina
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Hi Gina,

Thank you for responding :)

I'm doing the 3.5 month rotation. That's a BIG commitment for me already :eek:. What about you?
 
mini-natty said:
Hi Gina,

Thank you for responding :)

I'm doing the 3.5 month rotation. That's a BIG commitment for me already :eek:. What about you?
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Your welcome :) I have always been on Cathe forums reading posts and searching for information to help me, but I never posted much. I have decided to participate more to not only help myself with motivation and support, but also all of my fellow Cathletes!

I'm like you, the 3.5 rotation is a big commitment for me too! It will be the longest I will have stuck with anything. I usually get bored fast and keep changing what I am doing, but this time I am determined. I want to see what STS can do for me! My goal is to increase strength. Of couse, weight loss would be nice, but gaining muscle is very important to me as I will be 41 in June. I'm looking to future rotations and I will either continue with STS and pyramid down like others are doing (so after the 3.5 months are done, I would do Meso 2 then Meso 1) or wait and do the whole pyramid rotation later in the year. I'll see. I do love Cathe's circuits and full body workouts and I may want to return to those too.

We'll have to keep in touch and update each other on our progress. I had a great workout for Disc 4 fatiguing my shoulders and biceps by the end!

Good luck with your STS journey!
 
trotchase said:
Your welcome :) I have always been on Cathe forums reading posts and searching for information to help me, but I never posted much. I have decided to participate more to not only help myself with motivation and support, but also all of my fellow Cathletes!

I'm like you, the 3.5 rotation is a big commitment for me too! It will be the longest I will have stuck with anything. I usually get bored fast and keep changing what I am doing, but this time I am determined. I want to see what STS can do for me! My goal is to increase strength. Of couse, weight loss would be nice, but gaining muscle is very important to me as I will be 41 in June. I'm looking to future rotations and I will either continue with STS and pyramid down like others are doing (so after the 3.5 months are done, I would do Meso 2 then Meso 1) or wait and do the whole pyramid rotation later in the year. I'll see. I do love Cathe's circuits and full body workouts and I may want to return to those too.

We'll have to keep in touch and update each other on our progress. I had a great workout for Disc 4 fatiguing my shoulders and biceps by the end!

Good luck with your STS journey!
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Hi Gina,

There is another lady by the name of CathyV who is also starting STS this May. Here is her original post on the STS forum:
http://cathe.com/forum/f104/what-have-i-gotten-myself-into-288777/

Perhaps you can send her a post and start a check-in together. I don't mind participating in another check-in, however I'm already part of 2 and it's hard enough to keep up. I might join you ladies to discuss our STS progress, but it might not be daily :(. It's wonderful to have support on the forums, especially during an intense program like STS. My arms are seriously fried from Disc 1. Love it!

Hope to talk to you soon :)

Natasha
 
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