Tuesday, November 23, 2010

STS Full Force

STS Shoulders
I am definitely feeling yesterday's workout. I am actually sore all the way down my sides even from all the pushups. I know I shouldn't be surprised, but I usually am a bit taken aback by how effective pushups really can be. So, after jumping back into Cathe's STS yesterday, I was itching to get the shoulder workout done. I'm even looking forward to the leg workout for a change. During lunch, I did shoulders from Meso 1 Disc 1:

Alternating Seated Overhead Shoulder Press (dumbbell) - 15
Seated Rear Delts (dumbbell) - 15
Bonus Band Pulls - 15 with a 3 count pulse
Incline Front Raise on Stability Ball (dumbbell) - 15
Seated Lateral Raise Both Arms High Ends (dumbbell) - 6 with 3 count pulse
Side Leaning Lateral Raise (dumbbell) - 15
Seated Overhead Press (dumbbell) - 15
Seated Front Press Double Arms - 1.5's for 12 reps
Incline Rear Raise on Stability Ball (dumbbell) - 15

It's been a long time since I've picked up my lower weights. This type of workout goes to show that you can kill the muscle group even with lower weights just by adding reps and changing up patterns and counts. Though, I will admit that I am already looking forward to Meso 2 where the weights go up and the reps go down. That's the point where I started noticing major gains the last time I did this workout. I need to take before pictures and measurements just to see how much I gain this time around.

Legs????
Ok, remember how I mentioned above that I was even looking forward to legs? I literally spend the day debating with myself about what to do after work - run or legs. It shouldn't be so complicated I know, but I was trying to factor in the fact that after this leg workout the next day pretty much needs to be a rest day. However, tomorrow is supposed to be decent weather whereas it's supposed to rain on Thursday. Meaning, I'd want to run tomorrow, but I wouldn't have time after work to do the leg workout. In the end (even hashing it out with my pal Jessica), I went with legs. It was supposed to be Meso 1 Disc 3, but my disc (or the DVD player) was messing up so I ended up going with Dis 6, which should be next week using 65% of my 1 Rep Max. Instead I did it with 60%, which is what this week is supposed to be.

Front Lunge + Back Lunge
Alternating 45 Degree Front Lunge
Leg Press (dumbbell, High Step)
One Leg Elevated Lunges
Deadlifts Wide Stance
One Leg Slide Back Lunges with Paper Plate
Side Slide Lunges with Paper Plate
One Leg Sit N Stands
Squats Narrow Stance
Calf Raises
Low Pulse Lunges
Stiff Legged Deadlift on Platform
Wall Squats Double Leg (body weight)
Lateral Step Ups
45 Degree Lunge
Squats Narrow Stance
Static Low End Lunge Same Leg 3:1 Count
Wall Squat with Ball and Leg Extension
Leg Press with band on High Step
Firewalkers
Calf Raises
Standing Kickback with band
Supine Double Leg Outer Thigh Press with band
Inner Thigh Raise with ankle weights

Let's just say walking down the stairs was a bit treacherous after this. Shaky shaky legs.

Fast Dinner
Now that half the post has been about lifting weights, we'll just jump into dinner. I was starved and had no creative juices flowing. So into the oven with sweet potato "fries" along with my last batch of Red Quinoa and Lentil Burgers
 
 
I went with my usual veggie burger toppings: spinach, roasted red bell peppers, and Soy Kaas. Sometimes tried and true wins out. What are your favorite burger toppings?