STS Weeks 16, 17 & 18 (Disks 22, 23 & 24)‏

Meso2For more information on STS see STS Overview and Prep

This is the last trio of workouts in Mesocycle 2 and boy are they tough. The weeks get a little wonky here because I had a mishap/injury. I hurt myself while doing Disk 22 and made it worse somehow the next day doing cardio (I have no clue how I managed this). So I had to take a week off. I did do yoga and spinning while recovering, but my spine was in some serious agony and needed to recover. However, I was able to start back up the following Monday.

For this final Meso 2 trio you are at 80% of your 1RM. Cathe introduces dropsets and they are tough (that is how the initial injury occurred, during shoulder dropsets). Unlike other Meso 2 techniques, she doesn’t limit these to just one set. Some muscle groups get multiple sets of dropsets and some (shoulders and biceps) every set is a dropset for every exercise in the muscle group. Let me explain dropsets real quick so you will understand the significance of this. For each exercise drop set you will have 3 different weights closely available. One that is 80% of your 1RM, one that is 20% less (60% 1RM) and another that is yet another 20% less (40% 1RM). You will do 3 sets and each set is 10 reps. Here’s how it plays out: 10 reps at 80% 1RM. 10 second rest. 10 reps 60% 1RM. 10 seconds rest. 10 reps 40% of 1RM. 60 seconds rest before next exercise. So it clearly moves fast, which is why your weights need to be closely available. This is also why the two upper body workouts are shorter than any of the others in Meso 2. I really like this because it leaves some extra workout time for me to include something else. The first time I did Disk 22 my initial plan had been to do short HIITs on those two days. But after injurying myself, I decided to keep my cardio low impact for a few weeks, so instead I added in Ab Circuits workouts on those days (which I should have been doing anyway–I have neglected my core during Meso 2). Either way, I like being able to not only get a great strength workout, but to also squeeze in something extra.

Back to the drop sets. Just to make it a little more interesting or unusual, not all of the drop sets are done with weights. Either that, or some muscle groups like chest have no drop sets at all. I say that because these other drop set variations can’t really be classified as drop sets in my opinion. Your “drop sets” for chest is push ups. 4 sets of 10 reps with 10 seconds of rest between each set. If it was really a drop set for a body weight exercise you would “drop” the rep amount. Something has to “drop” for it to be a drop set.

WARNING–I injured myself because the workout cards did not figure my weights correctly, at least for the first shoulder exercise. It only dropped them by 10%–so I went from 80% to 70%–with only 10 seconds rest between. I did something to my shoulders/cervical spine on that second set. When I did the workout again, I figured the weight myself using a calculator and got through it w/out a problem. So keep in mind, that it’s always good to double-check the weights listed on your workout cards. This isn’t the first time they have been incorrect.

Disk 22 Chest, Shoulders & Triceps is 43 minutes; 40 second intro on drop sets, 4:30 minute warm up, 37 minute training time and 30 second stretch. Very tough workout, especially the unending shoulder dropsets. My shoulders were burning and in such a short amount of time!

Equipment needed: bench or step with 5 risers, dumbells, barbell

Exercises:

Push Up Wide  10 reps

Push Ups – Standard  10 reps

Push Up Wide 10 reps

Push Ups – Standard 10 reps

Flat Bench Press (barbell)

Flat Bench Press (barbell)

Flat Bench Press (barbell)

Incline Chest Flys (dumbbell)

Incline Chest Flys (dumbbell)

Incline Chest Flys (dumbbell)

Incline Bench Press (barbell)

Incline Bench Press (barbell)

Incline Bench Press (barbell)

Seated Overhead Press (dumbbell) 80% 1RM

Seated Overhead Press (dumbbell) drop 20%

Seated Overhead Press (dumbbell) drop another 20%

Incline Front Raise (dumbbell and stability ball) 80% 1RM

Incline Front Raise (dumbbell and stability ball) drop 20%

Incline Front Raise (dumbbelland stability ball ) drop another 20%

Seated Lateral Raise (dumbbell) 80% 1RM

Seated Lateral Raise (dumbbell) drop 20%

Seated Lateral Raise (dumbbell) drop another 20%

Seated Rear Delts (dumbbell) 80% 1RM

Seated Rear Delts (dumbbell) drop 20%

Seated Rear Delts (dumbbell) drop another 20%

Flat Bench Tricep Extensions (dumbbell)

Flat Bench Tricep Extensions (dumbbell)

Flat Bench Tricep Extensions (dumbbell)

Close Grip Push Ups

Close Grip Push Ups

Close Grip Push Ups

Kickbacks Double Arm (dumbbell) 80% 1RM

Kickbacks Double Arm (dumbbell) drop 20%

Kickbacks Double Arm (dumbbell) drop another 20%

Disk 23 Legs: 50 minutes; 4 minute warm up, 44 minute training time and 1:30 minute stretch. This Leg workout is formatted the same as Disk 14, Disk 17 and Disk 20—trisets. The only difference is that two of the trisets contain different exercises; or, more accurately, some new exercises and some familiar ones combined in different ways. So you get 3 trisets which you repeat 3 times each, for a total of 9 trisets. Each exercise is done 10 reps. You end the workout with the same 3 sets of calf raises that are in all of the Meso 2 Leg workouts. You get one minute of recovery between each triset. This is my favorite Leg work out of Meso 2. It felt more effective somehow than the others and very challenging. I was (am) very sore afterwards. Maybe it was the Leg Press, maybe it was going heavier on some of the more familiar exercises (One Leg Slide Back Lunges and Plie Squats) but I felt this one more than the others.

Equipment needed: High step, dumbbells, paper plates or Slide N Glide Disks, stability ball and chair.

Exercises:

1st Triset (done 3 times)

Leg Press (dumbbell, High Step)

Wall Squats (dumbbells and stability ball)

One Leg Slide Back Lunges with Paper Plate (dumbbell)

2nd Triset (done 3 times)

Stiff Legged Deadlift on Platform (barbell)

Side Slide Lunges with Paper Plate (dumbbell)

Squats Narrow Stance (dumbbell)

3rd Triset (done 3 times)

45 Degree Lunge (Same Leg)

Plie Squats Alternating Hand (dumbbell)

Low Plane Lunges (dumbbell)

Calf Raises (dumbbell, chair and high step w/ 1 riser) 3 sets of 20, varying tempos

Disk 24 Back & Biceps: 43 minutes; 1 minute intro about drop sets, 3:30 minute warm up, 38 minute training time and 20 second stretch. What can I say? 80% of my 1RM is A LOT! (For me, that is). This workout is tough!

Equipment needed: dyna band, dumbbells, barbell, pull up bar or resistance tubing, chair and stability ball.

Exercises:

Lat pulldowns with band

T-Pull with band

Y’s with band

Pull Ups Overhand

Chinups Medium Grip

Chinups

Pullovers (dumbbell) 80% 1RM

Pullovers (dumbbell) drop 20%

Pullovers (dumbbell) drop another 20%

One Arm Horizontal Row (dumbbell) 80% 1RM

One Arm Horizontal Row (dumbbell) drop 20%

One Arm Horizontal Row (dumbbell) drop another 20%

Deadlifts (barbell) 12 reps

Deadlifts (barbell) 10 reps

Deadlifts (barbell) 8 reps

Barbell Curl 80% 1RM

Barbell Curl drop 20%

Barbell Curl drop another 20%

Incline Curls Both Arms Rotate at Top on Stability Ball 80% 1RM

Incline Curls Both Arms Rotate at Top on Stability Ball drop 20%

Incline Curls Both Arms Rotate at Top on Stability Ball drop another 20%

Seated Concentration Curls (dumbbell and stability ball) 80% 1RM

Seated Concentration Curls (dumbbell and stability ball) drop 20%

Seated Concentration Curls (dumbbell and stability ball) drop another 20%

My Rotation Calendars:

Week 16

Day 1: Disk 22 Chest, Shoulders & Triceps + Ab Circuits Medicine Ball Abs

Day 2: Xtrain: All Out Low Impact HIIT premix 1 (includes Core 1)

Day 3: Disk 23 Legs + Extended Stretch

Day 4: Disk 24 Back & Biceps + Ab Circuits Yoga Abs

Day 5: Cardio Supersets + Step premix

Day 6: Afterburn

Day 7: Rest

Week 17

Day 1: Disk 22 Chest, Shoulders & Triceps + Ab Circuits No Equipment Abs

Day 2: Xtrain: All Out Low Impact HIIT Extreme premix 16

Day 3: Disk 23 Legs + Extended Stretch

Day 4: Disk 24 Back & Biceps + Ab Circuits Yoga Abs

Day 5: Cardio Supersets + Step premix

Day 6: Afterburn

Day 7: Rest

Week 18 (Recovery Week)

Day 1: TurboFire Fire 55

Day 2: Circuit Blast + Stretch Max band stretch

Doubles: Atletica 4

Day 3: Cardio Kicks

Day 4: Athletic Step

Doubles: Abs & Pushups Plus

Day 5: MMA Boxing

Day 6: Maximum Intensity Cardio

Day 7: Rest

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2 responses to “STS Weeks 16, 17 & 18 (Disks 22, 23 & 24)‏

  1. Pingback: STS/Glute Focused Rotation | 2 Lazy 4 the Gym·

  2. Pingback: STS Overview and Prep | 2 Lazy 4 the Gym·

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