Amount of weight used in Pure Strength

[Lollie61]

I did a search on this and saw an email add. to ask someone but that was several yrs ago. Does anyone know what weight Cathe is using in the Pure Strength series? Is it posted somewhere on the site or on another site?

Thanks,

Lollie

 

[PatriciaP]

I did a cut & paste from my notes in Wordperfect. I use them for taping to my wall when I do the workouts.
Hope it comes through OK!

Patricia

CATHE - 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

 

[Lollie61]

Thank you for doing this Patricia. This is just what I was looking for. I printed it out.

Thanks again,

Lollie