weights used in PS

[ruppie]

Hi everyone,
I'm sorry for repeating, I know this is posted somewhere - I tried searching but can't find it (I guess my keywords were too general). Does anyone know the link to where all the weights that Cathe uses for Pure Strength is? I think there's a website that has the whole routine down with the weights she uses.
I used to have this, but I misplaced it somewhere...

Thanks for any help!

 

[scm]

Not that this will answer your question, but I was going through some of my bookmarks recently and had this one saved. It's where Cathe explains why she did not say the weights she used. But like you, I like to use her weight as a reference point to what I'll use.

http://69.0.137.118/dc/dcboard.php?...&topic_id=365&mesg_id=365&listing_type=search

Susan C.M.

 

[ruppie]

Oh thanks Susan!
I never saw that before. I didn't realize that Cathe would normally have gone heavier. I do like to use her weights as reference points. The breakdown I had before was of the actual weights she was using in the series, which for me was pretty heavy - I'm still working up to it (which is why I'm trying to find them again!). But I wonder what weights she and the crew used during rehersal? That would be interesting to know!

 

[scm]

This is it.

PS BACK, BICEPS, ABS 42 min.
Equipment: Barbells, Dumbbells and Chair or Weight Bench.
N.B. Cathe's actual Barbell weighs 15 lbs.

Warm up

BACK

BB CF: 40 (5, 20) T bar row warm up
BB CF: 60 (5, 40) T bar rows
BB CF: 55 (20, 20) Bent Over Barbell Rows - 3 sets 10, *Underhand, *Overhand, Underhand
DB CF: 1 x 20 One arm rows - 3 sets of 10
DB CF: 2 x 15? Shrugs - 2 sets of 20 (CF advises go "light")

BICEPS

BB CF: 45, 35 Curls - 2 sets of 10 (CF lightens 2nd set)
DB CF: 2 x 12 or 15? Alternating Hammerheads on bench - 1 set of 10
Alternating Rotation curls - 1 set of 10
BB CF: 35 Negative Curls (U1, D3) - 2 sets of 10
DB CF: 1 x 12 or 15? Concentration DB curls - 2 sets of 12

ABS - no step

(?) means unspecified
*Underhand - hands wider than shoulder
*Overhand - hands shoulder-width PS Chest, Shoulders & Triceps 52 min.
(Weight Bench, BB's, DB's)
Note: CF's actual BB weighs 15 pounds. CF rarely specifies weights she's using. All reps done at reg. "fast" speed unless otherwise noted.

CHEST

Push-ups off bench 2 sets of 12
BB CF: 35 Bench warm up - 1 set of 16
BB CF: 45 Bench - 2 sets of 10 (reg. fast speed)
BB CF: 45 Incline bench - 2 sets of 10 (reg. fast)
DB CF: 2 x 15? Incline chest press - 1 set of 10 (reg. fast)
DB CF: 2 x 12? Incline chest fly - 1 set of 10 (reg. fast)
DB CF: 2 x 12 Superset - 1 set of 10 (1 fly, 2-2 count, bench press fast x 2, repeat)

SHOULDERS

DB CF: 2 x 12 or 15 Arnold press - 3 sets of 10
DB CF: 2 x 8, 5 Seated clean/press - 2 sets of 8
DB CF: 2 x 10, 8 Standing long-lever laterals - 2 sets 10
DB CF: 2 x 5 Seated Reverse fly - 2 sets of 12, 10 (reg. speed, palms face step)
DB CF: 2 x 5 Seated bent-arm laterals - 1 set of 16

TRICEPS

DB CF: 2 x 12 or 15 Close grip press - 3 sets of 12,10, 8
DB CF: 2 x 8 Lying French presses - 2 sets of 10
DB CF: 1 x 8 Cross body Fr. press - 2 sets of 10 ea. arm
DB CF: 2 x 8 Lying Fr. press - 1 set of 12
BB CF: 35 Dips off bench - 2 sets of 20, 24 PS STRONG LEGS & ABS 1:04
CF doesn't specify weights - 15-lb barbell
(Barbells/Dumbbells/Stool, Ankle Weights)
DB CF: 2 x light Warm up lunges - 1 set 8 ea. leg, fast

DB CF: 2 x heavy Front lunges - 1 set 8 ea. leg, fast

DB CF: 2 x heavy Back lunges - 8 ea. leg (Down, 3 pulses)

BB CF: 45 Static lunges - 2 sets - 16 ea. leg (fast)

CF: Bodybar Side to side plier squats - 32 reps.

BB CF: 45 Plier Squats 16 singles/8 x down hold
(BB held in front) for 3, 8 singles

DB CF: 2 x heavy Leg presses off stool - 2 sets 12

BB CF: 45 Squats - 16 single, 4 x hold down 4, 8 singles

BB CF: 45 Sit-n-stands - 1 set 10, hold 7

BB CF: 45 Quarter deadlifts - 2 sets 12

Calves off Plank or Step - 32, 40, 38
Floor Work with Ankle Weights
Inner Thighs (32,16, 8) then Outer Thighs (32,16)
Hamstrings off Step - CF uses Bodybar for 58 (both legs), 64 ea. leg (one leg in air, pulses)
ABS with step





Susan C.M.

 

[ruppie]

Susan,

THANK YOU THANK YOU THANK YOU!!!

I think the weights listed here are heavier then the ones in the last listing I had. Where did you get it??

Really, thanks so much for taking the time to find this for me!

 

[beachgerrrl]

Susan

Thanks for posting that info.

I, too, wish that Cathe would have commented on the weights she or others in the video, used. As in some of her other tapes where she DOES comment on the weight amount, I use it as a guage, as well as a goal to shoot for in the future. I don't try to copy Cathe's weight amt, if I know it is impossible for me, as I wouldn't want to risk injury. I am sure others would also know to use caution, in the same way.

I also think it would be very helpful if Cathe would include a "Rotation" insert in her future dvd series. Rotations within a series, as well as cross-series rotations, would be just a super bonus to have, without having to search the forum online. (btw, why is it that the rotation forum only has a few "pages"? How are you supposed to find older posted rotations? Is "search" the only method? or is there an Archive Forum somewhere around (that I can't seem to find, lol)?