New Rules Supercharged

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Replies

  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    I think it's always best to do what you ENJOY. Otherwise the motivation factor will definitely affect workouts. Have fun planning BT IV!
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    I finished BTIII yesterday! I have decided to take a week off from lifting before I start BTIV. I have a crazy week this week, so I was going to have a very hard time fitting in my workouts anyway. This will be a nice rest...
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
    A rest week sounds good! I will have a pseudo-rest week next week, because I have 1-1/2 days of in-person class on my first week of school in addition to fitting in all my work hours, I don't think I'm going to be able to fit my NROL workouts in. I didn't take a rest week between II and III, so it should be okay.
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    Enjoy your rest week ladies! Sounds like rests are a great idea for both of you.

    Speaking of that, I haven't taken a rest week since the middle of Feb. I think I probably should take one after BTIII. Only have two more workouts left. I never would have said this when I started lifting, but now I have to MAKE myself rest. I feel out of sorts if I don't get my 3X week lifting sessions in!
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    I did 5 workouts of BT III and I'm just going to move on to BT IV. I really disliked the workouts and was not pushing myself. I've had 5 days rest and am meting with PT today. Since my BT IV includes DLs, it will be perfect timing to get my DL form perfected.

    How's everyone else?
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    I did 5 workouts of BT III and I'm just going to move on to BT IV. I really disliked the workouts and was not pushing myself. I've had 5 days rest and am meting with PT today. Since my BT IV includes DLs, it will be perfect timing to get my DL form perfected.

    How's everyone else?

    What did you dislike about BTIII? I wasn't a huge fan, mostly because I don't care for sets of 12. But I also think I did a poor job of developing my program, and I included too many exercises that I dislike. I'm working on creating BTIV right now, and I'm intentionally making it a bit easier so I can find my "love of lifting" again. Plus, it's in the nineties here already, and I work out in my very hot garage. Ugh...
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    Yankee, it was poor planning on my part. I disliked all of the exercises, not just some of them. I don't blame you for making it a little easier. I think for these higher rep sets, it's probably better for us mentally to do the ones we enjoy.

    I went over my BT IV workouts with a personal trainer yesterday and I think I will really like them.
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    I think I'm really digging this new BTIV program I just started! I've done both A and B days now, and I liked them both. NO BARBELLS!

    Here's what I've got:

    Workout A:

    Core - Swiss ball rollout (damn! this is HARD!)
    Comb - Offset squat/press with kettlebell

    Strength
    Hinge - Kettlebell sumo deadlift
    Push - Incline dumb bell bench press
    Single-leg - Dumb bell step up with tall step (it's a few inches above my knee)
    Pull - Widegrip lat pulldown

    Metabolic
    Hinge - Kettlebell sumo dead
    Push - Dumb bell shoulder press
    Locomotion - Walking lunges
    Pull - 3 pt dumb bell row

    Workout B

    Core - Plank with reduced support
    Comb - Squat with dumb bell shoulder press

    Strength
    Squat - Goblet squat (working on getting *kitten* to grass)
    Pull - Dumb bell 3 point row
    Lunge - Side lunge with kettlebell
    Push - Dumb bell shoulder press

    Metabolic
    Squat - Squat with dumb bells
    Pull - Lat pulldown
    Locomotion - Waiters walk
    Push - Dumb bell bench press


    The program is heavy on squats and shoulder press, but I like those, so it's all good. And I intentionally stayed away from barbells for this last basic training.
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    Your IV program looks really good! You'll definitely get some shoulder action.Those Swiss Ball roll outs are incredibly hard! The PT I met with showed me how to do them on my knees. I'm hoping to work up to doing them on my toes by the end of this Stage.

    I'm pretty much using the Sample workouts except for a few substitutions. I'm doing back squats instead of the front squat. I miss the barbells, Yankee! I did my first B workout and my shoulders are pooped! My arms are still shaking three hours after. I love knowing I got a great workout!

    I actually had to wait on the squat rack today. Another woman was doing wide grip DLs from a box. She was only doing about 55lbs, but I thought it was awesome to see another lady using the bars! I asked her if she was doing a particular program and she said she just does her own routine "trying to get a round booty". She's probably 10 years older than me, but her body was about twice as hot as mine. As I was leaving, she was squatting 120lbs in sets of 12.
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    Your IV program looks really good! You'll definitely get some shoulder action.Those Swiss Ball roll outs are incredibly hard! The PT I met with showed me how to do them on my knees. I'm hoping to work up to doing them on my toes by the end of this Stage.

    I'm pretty much using the Sample workouts except for a few substitutions. I'm doing back squats instead of the front squat. I miss the barbells, Yankee! I did my first B workout and my shoulders are pooped! My arms are still shaking three hours after. I love knowing I got a great workout!

    I actually had to wait on the squat rack today. Another woman was doing wide grip DLs from a box. She was only doing about 55lbs, but I thought it was awesome to see another lady using the bars! I asked her if she was doing a particular program and she said she just does her own routine "trying to get a round booty". She's probably 10 years older than me, but her body was about twice as hot as mine. As I was leaving, she was squatting 120lbs in sets of 12.

    Yeah, I usually love the barbells, but the heat is draining me, so I wanted to create an easier program. I hope it helps my motivation. I'm sure I'll be back to the barbell in Hypertrophy!
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
    I'm trying to put off doing back squats and regular DLs until Hypertrophy, but once I get there, I'm leaving them in for the rest of the program to see if I can meet my goals of 175 lb squats and 205 DLs.

    I would highly recommend Sumo Deadlifts for a program -- they are killer on your glutes and inner thighs.
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    Sunshine, good planning. I went and re-read through the programs again and I like your thinking. Since I'm only one workout in, I'm going to do the front squats again and try the Sumo DLs.

    Hoping to get 2 A done today.
  • SweetPea482
    SweetPea482 Posts: 155 Member
    I feel so late to the game! I ordered the book a couple of months ago, but was delayed in my lifting with the arrival of my son in March. Im jsut starting to get myself back to the gym, and im anxious to get started on this!! Im loving reading all your notes on the workouts and cant wait to get into them and understand what you are talking about.

    any advice for a NR vet, but Supercharged newbie?
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
    Don't get too carried away when planning your workouts -- my BT III workouts are a bit too much, I think. I need to find a little better balance on BT IV. It's easy to choose all "hard" exercises and try to keep your weights up as high as possible, but it can be a little disconcerting at the end of the workout when you're totally gassed. :ohwell:
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    Everything Sunshine said. I've done the same thing. Since you're familiar with NR workouts, I'm sure you'll love Supercharged.

    I'm about half-way through BTIV. Think I'll do 6 workouts this Stage like I have the other BT stages.
  • SweetPea482
    SweetPea482 Posts: 155 Member
    this is going to sound really bizarre but after readin through this entire thread, i feel like i know you and the program already!! i am so anxious to get moving! i was gong to set my start date for Monday, but now im thinking saturday. Why wait!?!? Ill post my design for the first round tomorrow.
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    You'll have to let us know how it goes! Enjoy!

    I'm going to do 4A in the morning. Looking forward to it. The personal trainer showed me how to do pike on an exercise ball. They were a great ab workout. I've never tried them before. I may add them in for some extra core work if I feel I need it.
  • MrsWells1983
    MrsWells1983 Posts: 160
    I want to start lifting, but don't have access to a PT (well I do, but she's 30km away and we don't really have the money) and the only weights I have access to right now are hubby's old dumbells (10kg each). I can lift these for about 10 reps then have to work my *kitten* off to get to 15 (in squats and lunges).

    If any experienced lifters can give me some ideas on how I can use these weights in a workout (just until we can afford to buy a barbell set) that would be awesome.

    I bought NROL4W just haven't been able to sit down and read it properly (3 kids, house work, uni).

    Thanks in advance

    Tam
  • SweetPea482
    SweetPea482 Posts: 155 Member
    I want to start lifting, but don't have access to a PT (well I do, but she's 30km away and we don't really have the money) and the only weights I have access to right now are hubby's old dumbells (10kg each). I can lift these for about 10 reps then have to work my *kitten* off to get to 15 (in squats and lunges).

    If any experienced lifters can give me some ideas on how I can use these weights in a workout (just until we can afford to buy a barbell set) that would be awesome.

    I bought NROL4W just haven't been able to sit down and read it properly (3 kids, house work, uni).

    Thanks in advance

    Tam

    Your best bet is to just read the book.... it will give you a ton of information on the hows of lifting... and you'll get a much better understanding of how to use what you have.
  • SweetPea482
    SweetPea482 Posts: 155 Member
    FINALLY! workout 1 of basic training DONE. i feel silly, since this was my first lift since March 21... but should i be feeling it in my back so much DURING the lift? Im gonna have to youtube all of the forms to make sure im doing them right.

    Here's the Breakdown:

    core:
    Planks: classic 1 min // 43sec with 10sec ea ft elevated
    planks with pull: TOUGH. iwent light, and still found myself 'leaning'.... tips? or did i progress too quick?

    Power:
    box jumps: whyyyyyy am i afraid of this?! seriously stared at the step for a good 2 min trying to figure out how to conquer it. it was 12 INCHES! it was WAY easy, but my fear was what killed me.

    Strength:
    Goblet squats with a 45DB. first set i did classic, 2nd set i did a little more 'sumo' and felt it in my inner thighs
    Inverted Rows: set the bar on the smith machine at squat height, and managed 12/11
    Steps ups: 2x20
    Pushups, elevated: got to 15 on both sets... might be time to lower the bar.

    Metabolic:
    i did a mix of Burpees and cross-over mt climbers. ouch. it is such a love/hate relationship with burpees


    QUESTION: Do you ladies know anything about doing the complexes with light weights on your 'off days' in a HIIT fashion? any rec's for what would be fun to do? Should i stick with some form the book or venture out on a web search?
  • SweetPea482
    SweetPea482 Posts: 155 Member
    You'll have to let us know how it goes! Enjoy!

    I'm going to do 4A in the morning. Looking forward to it. The personal trainer showed me how to do pike on an exercise ball. They were a great ab workout. I've never tried them before. I may add them in for some extra core work if I feel I need it.

    pikes are HARD! haha nice job! I can do the jackknifes pretty good after a couple rounds of NR... but i tried hte pike, and no lie, i almost sent myself into my fireplace at home!!
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    If you look at BTIV sample workouts in the book, he has some at the end of each workout. Might give you an idea of the type of complexes they recommend. Your workout looks great. Inverted rows are hard!

    I'm liking BT IV. I'm not too fond of doing front squats again, but they are challenging and my form is much better than before.
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    How is everyone? I'm one workout away from finishing BTIV. I've almost talked myself into eating at or barely above maintenance for Hypertrophy and then back to a smaller cut for strength. I really want to get the most out of the Stages as they're intended, but it terrifies me to think of possibly gaining fat. What to do, what to do....
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
    I'm right there with you. I am finishing my BT III this week and looking forward to IV next week. I am going to try to cut throughout BT IV, but then I'm going to maintenance for Hypertrophy and Strength. I figure that it will take me the rest of the year to get through everything, so if I need to cut more fat, I'll do a cardio cut in January and start BT III and IV over again. LOL

    As long as I don't gain more than 5 pounds, I think I'll be fine, because there's no way you can do this program and not build a little lean mass and lose a little body fat.

    I am really, really, really looking forward to Hypertrophy and the sets with fewer reps, though!
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    I am sooo ready to be done with the higher reps. As much as I like the "fat burning" phases, I sometimes feel like it's just one long cardio session.
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    Ok, here's what I *think* I will do. I will start Hypertrophy this week. I will stick with my deficit for this week and then I'm taking a rest week and maintenance week the week of the fourth (going out of town anyway). I will *try* to stick to maintenance or a very small deficit for 3 more weeks. I say try because my TDEE is currently (according to BodyMedia for the past month) 2700 cals! I will have a hard time eating that much and keeping it healthy.


    Now I need to organize my Hypertrophy workouts!
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    Alrighty, got my Hypertrophy workouts ready:

    Workout A:

    Plank reduced support
    Swiss ball mountain climbers(if I can do them, otherwise, it will be regular mountain climbers)

    Overhead step-ups
    Dumbbell bench press
    Deadlift
    Two point row

    Complex:
    Front squat
    High pull
    Push press

    Hypertrophy B:
    Side plank reduced support
    Push aways

    BSS
    Dumbbell shoulder press
    Back squat
    Inverted rows

    Clean
    RDL
    Row
  • SweetPea482
    SweetPea482 Posts: 155 Member
    your hypertrophy looks awesome! seriously... im already not liking high reps during the BT. im only doing the 4 workouts per section of BT. and im already incorporating complexes into my metabolic. I know im jumping a little, but those are actually a lot of fun to do. Im still doing burpees/mt climbers for WA, but then i do complexes for WB.. and i might start doing another version on my 'off' days'.

    one thing you are talking about that i am curious about is the 'cutting' stuff... i just switched to TDEE when i started Supercharged, so im finally getting a handle and understanding on that way of eating. so what are you doing differntly to cut? higher deficit?
  • BarbellCowgirl
    BarbellCowgirl Posts: 1,271 Member
    Right now, my deficit is around 18% of my TDEE. I've been at a deficit for about 6 months straight(other than a few unplanned maintenance weeks). I'm finally under 30% BF by all the calculators and the visual estimation from Sarauk and SideSteel, so I'm going to go back to TDEE for a few weeks to give my body a break (and hopefully prevent a plateau). Then I'll go back to a 10% deficit and try to get another 8-10% BF off of me.
    I keep reading about how the leaner one is, the lower the deficit should be to prevent muscle loss. I am by no means lean, but I DON'T want to lose any muscle at this point.
    Anyway, yes, I just eat at some sort of deficit of TDEE to "cut". From what I've read, typically the leaner you are, the smaller the deficit and it's best to keep the deficit at <20% if you want to continue to see good strength gains.
    That was more of a ramble than I intended, LOL :laugh:
  • SweetPea482
    SweetPea482 Posts: 155 Member
    that actually makes sense... but for my weight (224) everything that i find in terms of a TDEE calc, they say that with that amoutn to lose, i need to have the deficit at 20%

    i feel like at this point, im just gonna keep it there and keep losing, while i lift... and once i get down closer to the 180-190s then i can put my focus on the bf% and how to cut properly.

    is that dumb, honestly?? i feel like i have so much fat to lose right now... i dunno. (hows that for a ramble sentence )
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