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Saturday, April 11, 2009

STS Week 6 in Review

This was my first week of mesocycle 2. This mesocycle is "hypertrophy," which is muscle building. I wasn't expecting it to be that much different from mesocycle 1, but it really is. First of all, while in meso 1 we would move from muscle group to muscle group - first a set of chest, then a set of biceps, then a set of shoulders, etc, in meso 2 we complete all of the sets for the muscle group before moving on. So ALL of the chest, then ALL of the shoulders, then ALL of the triceps.

Secondly, the muscle groups are mixed up differently than in meso 1. The two upper body workouts each week in meso 1 were chest, shoulders and biceps and then triceps and back. In meso 2, chest and shoulders are paired with triceps and back is paired with biceps. Just a small change.

Third, the breaks between sets are longer. Meso 2 is definitely slower paced than meso 1. For chest, I did 3 sets of bench press - 12 reps, then 10 reps, then 8 reps, with 60 seconds of rest in between. There was quite a bit of standing around, stretching, sipping water, writing down notes. It worked for me, and I felt like I was really able to focus on each body part. Plus, the camera moving to each exerciser to see what they're up to made me feel like I was really working out with a group. Cathe also provided some tips between each set. I liked not feeling rushed getting my weights together.

For some exercises, we worked all the way to Total Failure. It was interesting to see how far I could go before I reached Total Failure, and also really interesting to see how far CATHE could go!

Legs were also a little different for meso 2. This week, we did "tri sets" which is three exercises (example: Squats, then static lunges, then deadlifts) three times, with no breaks between each of the exercises but then a 60 second break at the end of each set of 3 exercises. I thought it was slightly easier than legs in meso 1, but I was feeling some major DOMS the next day!! I could barely stand. The toughest part of the legs workout was the very end where we did 3 sets of 20 calf raises. My calves were cramping by the end! Ouch!

I was having a really rough time getting it together to workout this week, after being on vacation. Still, I managed to get my two weekday runs and three weight workouts in, although I did skip a day of working out on Friday. This week, I'm going to try to get back into getting up early and working out before work (at least sometimes).

1 comment:

V- said...

Great job with getting back into your running and workout routine. I know it's hard after returning from a vacation. But it always feels great when you get yourself moving, doesn't it? V-

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