New Rules Supercharged
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Jo, glad we could convince you!
makin, I always have one workout that I feel like is "easier". But they always make me sore, so I guess it still has the same effect.
Only one more A & B workout each of Hypertrophy I and then it's on to Hypertrophy II. Today was 4 sets of 6 reps of BSS, DB Shoulder Press, Back Squats, and Inverted Rows. I've gone from 50 to 60 lbs on the BSS(these always leave me SORE) and 135 to 155 on the squats. Inverted rows went from doing them with my knees bent to doing them with my legs straight- all four sets. However, I tweaked something in my shoulder/neck on my warm-up set of shoulder presses so I wasn't able to up the weights today. It was weird. I maxed out at 25lbs for NROL4W and that's where I'm still at for these. Frustrating.
I finished up with 2 sets of 8 reps of 155lb hip thrusts just because. My glutes feel like jello- and not because they're covered in fat, LOL.0 -
Cowgirl- I guess I do get a little soreness from the easier workout but I really don't get sore in general anymore. It makes me wonder if I'm lifitng what I should be but that being said I do feel I'm working out- squeaking out the last few reps of stuff and dripping sweat like a crazy lady!
And since I work out at home and don't have a squat rack or anything my progression of certain exercises are limited. I don't want to go to the gym and often wonder if my results will be hindered because of it. I don't think I have room for a squat rack either
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Hey ladies :drinker: I completed my 4B workout of Basic Training 1 this morning, and I am really loving Supercharged, I did NROL4W last year (before I had to quit my gym), rejoined a gym a few months ago and started Stronglifts - which I couldn't get on with! The shift back to 15 reps has been really difficult, but I am enjoying it SO much.
Going "back" away from back squats and regular dead lifts has actually been really nice, and my squat form is improving a lot.0 -
Ah so I'm into the workout part of the book now and understanding this all much better. So do you "supercharge"? Dang some of those sound like they would be total killers though I have to tell you that I never rest between exercises in supersets. My trainer started me out that way - he said the whole point of a superset is to keep going!
I have 2 more NROL4W Stage 7 workouts left.0 -
Cowgirl- I guess I do get a little soreness from the easier workout but I really don't get sore in general anymore. It makes me wonder if I'm lifitng what I should be but that being said I do feel I'm working out- squeaking out the last few reps of stuff and dripping sweat like a crazy lady!
And since I work out at home and don't have a squat rack or anything my progression of certain exercises are limited. I don't want to go to the gym and often wonder if my results will be hindered because of it. I don't think I have room for a squat rack either
I did all of NROL4W Stage 1 from home. I decided to join a local gym because I wanted to be sure my form was on and because I really didn't have room to do some of the more complex moves of the next stages. If you have heavy enough DBs and/or plates, I don't see why you wouldn't be able to make progress.0 -
Ah so I'm into the workout part of the book now and understanding this all much better. So do you "supercharge"? Dang some of those sound like they would be total killers though I have to tell you that I never rest between exercises in supersets. My trainer started me out that way - he said the whole point of a superset is to keep going!
I have 2 more NROL4W Stage 7 workouts left.
I "supercharge" on some of the exercises -- especially the ones that we already did a million times in NROLFW. I actually tried to switch things up a lot in Basic Training and I avoided regular squats and deadlifts in favor of some of the lower-level moves.
I will use regular deadlifts and back squats all the way through in Hypertrophy and Strength, though, as I want to make some big gains on those. I'm also going to focus more on my bench press, so I'll keep that in every stage, too.
I've had fun switching things up and trying different versions of the old exercises. I definitely think Supercharged is more fun, and more challenging.0 -
Welcome, Pooky!
Makin, if you're finding the moves challenging, you'll get results I am sure. I wish many days that I could workout at home.
Sue, I try too. But they are very challenging!
I was really hoping to finish Hypertrophy I this week, but it's not meant to be apparently. Sick kiddos have ruined my plans.0 -
Ah so I'm into the workout part of the book now and understanding this all much better. So do you "supercharge"? Dang some of those sound like they would be total killers though I have to tell you that I never rest between exercises in supersets. My trainer started me out that way - he said the whole point of a superset is to keep going!
I have 2 more NROL4W Stage 7 workouts left.
I "supercharge" on some of the exercises -- especially the ones that we already did a million times in NROLFW. I actually tried to switch things up a lot in Basic Training and I avoided regular squats and deadlifts in favor of some of the lower-level moves.
I will use regular deadlifts and back squats all the way through in Hypertrophy and Strength, though, as I want to make some big gains on those. I'm also going to focus more on my bench press, so I'll keep that in every stage, too.
I've had fun switching things up and trying different versions of the old exercises. I definitely think Supercharged is more fun, and more challenging.
I'm on Basic Training 1 and doing a mix of the Level 1 & 2 exercises at the moment. Like Sunshine I'm enjoying doing different versions and "simpler" lifts, looking forward to getting to the Hypertrophy and Strength stages, but enjoying getting there too :laugh:
I have yet to "supercharge" maybe another day...........0 -
I supercharged my basic training workout yesterday and am now supersore.
I have to really FIGHT to keep my hips down in those plank-pulldowns. One side likes to rise up and have me off keel!0 -
I have yet to supercharge too.
I was reconsidering my workout B but I did it a second time the other day and had DOMS the next day so it must be working, so I am not changing it.
FunBun - I think that is a normal tendency during plank variations. I have to remember to keep mine down too.
Cowgirl- hope you kids are feeling better!! And you get hypertrophy finished soon!!
Sunshine- I'm glad to hear that you think Supercharged is more fun ( and challenging) because for me that means less of a chance of becoming bored I really like I can pick my own exercises- I wasn't sure if I really would. I sometimes like it when it's all laid out there for me.
Thanks Sue! I figured I can do modifications or change up my exercise or check you tube for variations to keep challenging myself to be able to continue at home. Of course, I want to be strong but i don't have DL or squats PR goals so that really isn't a focus for me.
Pooky- I actually like the BT stages and not sure about the Hypertrohy and Strength because of my limited weight options at home and my grip tends to lack with heavier weight with the lower reps. Although, I'm sure ill get burnt out on 15 reps and will appreciate the lower reps.
BT 1A tonight for the 3rd time. I plan on doing each 6x though.
Happy Monday
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Some of the Supercharged variations are really hard. I'm using them for Hypertrophy II.
I did the last workout of Hypertrophy I on Friday. So I lifted twice in a 24 hour period, but I needed to just get it done with. 2X20 reps and it was a great quick workout.
Hypertrophy II:
Plank variation (probably feet elevated or reduced support)
Swissball mountain climbers (these are really giving me a GREAT full body workout)
Back squat
Inverted rows(hoping with the lower reps I can do them all with my legs straight)
Suspended split squat
DB bench press
Workout B:
Side plank variations
Swiss ball jackknife/pike
Wide grip DL from box(was going to keep regular DLs, but I'm hoping this will increase my ROM)
3-point row
Pistol squats(I won't be progressing much for these- mainly just learning to do them)
Push-ups with feet elevated
Now if I can force myself to get out of this crazy hormonal mode I'm in and get myself to the gym......0 -
I forced myself. I like workout A, Definitely challenging. The suspended split squat is scary.0
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Great job forcing yourself
Love that you are doing SB mountain climbers!! And why in the hell are inverted rows so damn hard??? I'm doing them in my workout A right now. I'm suppose to do 15- but haven't been able to squeeze out more them 12 or I feel like I start cheating and my damn legs are bent. I want them to get easier. NOW!
And you are right, suspended split squat sounds scary!!! I'm sure this isn't one Ill be able to try at home and not sure i want to. Lol
That's a good idea about the supercharged variations. Did your body feel okay doing 2 workouts in 24hrs?0 -
I have my Hypertrophy I workout ready to go. This is what I'll be doing:
A
Cable Tall Kneeling Static Hold
Mountain Climbers
Offset Loaded Step-up
Push-up Progressions (T, explosive, regular depending on reps)
Deadlift
Lat Pulldown
Complex: Barbell Forward Lunge/Back Squat/Barbell Rear Lunge
B
Side Plank Progression
Plank & Pull-down (these are killer every time I do them -- can't figure out how they could be Level 1!)
Bulgarian Split Squat
Bench Press
Back Squat
TRX Row
Complex: Deadlift/Clean/Overhead Press/Front Squat
I did an easy interval run this morning. I'm going to experiment with a fasted morning run and afternoon weights for this stage and see how that works for me, instead of combining cardio with my lifting.0 -
Looks killer, Sunshine! I know those pull downs are just ridiculous!
Makin, I cannot figure out why the inverted rows are so hard either. I've gone from doing 5 to a set of 8. That's it, then I have to bend my knees. I keep telling myself they're prepping me for pull-ups. At this rate I will never be able to do one. I was really sore over the weekend from the back-to-back sessions. I won't do that again unless I have to.
Workout B1 is done. I like it. The pistol squats were with a 5lb KB and just parallel, lol. Guess I've got to start somewhere!0 -
What's your goal with the fasted morning run vs cardio w/ lifting? Im still trying to figure out the right balance for me to lose fat. But a lot of that is I need to get my damn eating in check.
I haven't attempted INver. Rows with my legs straight...I figure I can do a few but just haven't because I'm trying to get to 15 with my knees bent. I wonder if Ill eventually be able to so a pull up after all these? Can you do a pull up Cowgirl?
I have also decided that my easier workout b isn't so essy...I've upped weights and progressed a move so now I'm good with it.0 -
I'm trying to lose fat without dropping my calories or compromising my strength gains.
Also, it helps me wake up and think a little clearer so I can start homework earlier. I work 12 hour shifts and get home at 10:15 pm or so on MWF and then I do homework T/Th/S because I'm doing a near-full-time doctoral program. This way, I can get up and walk my daughter to school, get in a quick fasted run, wear my naughty dog out and then come home and drink coffee, eat breakfast and hit the books. Kills multiple birds with one stone!
I used to do a 1 mile warm-up run before my Supercharged workout at the gym, so I'm just moving (plus 10 minutes) to earlier in the day. I hope that if I run fasted in the morning, I will lose some body fat, then refuel throughout the day so my strength training isn't compromised. We'll see.
It would be easier if I could work out 6 days a week, but it just doesn't work with my schedule.0 -
Wow!! You are a busy lady!!! I've done the whole working full time, being a mom and working on a full time program too and it's exhausting!!! Glad I did it but I don't know if I would do again! I applaud you on your commitments.
Your plans seems to make sense to me. I wish I could do an early run and later workout but I'm just not interested enough to get up earlier to get it done. I hope it works out for you 0 -
I'm on basic training 2 now, and I... am so tired.
It's only my first workout, but boy, that increase in sets killed me. I did the 4 sets of everything, which ... I think I may have missed something, like, with single leg exercises, are we counting the sets as both legs worked? 'Cause I did 80 lunges tonight, not counting the RAMP ones and I am pretty sure I am going to be regretting this tomorrow. 0 -
I'm on basic training 2 now, and I... am so tired.
It's only my first workout, but boy, that increase in sets killed me. I did the 4 sets of everything, which ... I think I may have missed something, like, with single leg exercises, are we counting the sets as both legs worked? 'Cause I did 80 lunges tonight, not counting the RAMP ones and I am pretty sure I am going to be regretting this tomorrow.
I found the whole Basic Training phase to be the equivalent of Stage 7 on steroids that just goes on forever.
My glutes/hams/quads are still so sore today that I'm dreading the first 10 minutes of my workout this afternoon. LOL0 -
I'm on basic training 2 now, and I... am so tired.
It's only my first workout, but boy, that increase in sets killed me. I did the 4 sets of everything, which ... I think I may have missed something, like, with single leg exercises, are we counting the sets as both legs worked? 'Cause I did 80 lunges tonight, not counting the RAMP ones and I am pretty sure I am going to be regretting this tomorrow.
I found the whole Basic Training phase to be the equivalent of Stage 7 on steroids that just goes on forever.
My glutes/hams/quads are still so sore today that I'm dreading the first 10 minutes of my workout this afternoon. LOL
Super!!! Sounds scary!!!0 -
Phew, Sunshine, I'm glad someone else finds it pretty crazy. I typically try to do something on my rest days, but today I did nothing and ate everything. It's for recovery, I swear!
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How's everyone doing?? It's Wednesday and I haven't lifting since last Wednesday or Thursday. I've worked out just haven't lifted. I will get two in this week though- I have too. It's what I've been averaging anyway. Do any of you only get in two a week?0
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I sometimes only get 2 in a week. I still see progress.0
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I sometimes only get 2 in a week. I still see progress.
Oh good!!! I was getting a little discouraged because I feel like I'm not getting anywhere but I'm not quitting!!!0 -
I haven't lifted since last Saturday. I will lift today even if I need to skip something else to do it.
Makin, 2-3 times a week is the norm. I've gone through periods of only lifting twice a week and I still had great results.0 -
I've done 4 rounds of each BT I A and B but will do 2 more of each just because.
Today was B- I thought this was my easier workout but I changed my mind. I really dislike BSS but because they suck every time I do them, I will keep doing them. I did 45# of 15 reps. I could only squeaked out 12 reps of my bench press Of 60# so I feel like that's nothing but my arms are jello now. Same with reverse lunge w/ sh. Press. Suppose to do 5-8 reps- could only do 5 ( actually 10 cuz I'm doing 5 on each leg- is that right??) of 44# ( 22# each hand) Well I've done it this way since day 1 so that's how ill continue. I need to up my weight in RDL and kneeling lat pull downs, I use resistance bands so not much room for advancement there.
Besides a few exercises progressing with strength, I'm not seeing any other changes in regards to inches or BF. maybe by time BT stage is completely over.
I rarely get 3x if lifitng in but I'm hoping to change that. 2 is much more doable but if I want results then I've got to put in the time 0 -
Yep, always do the number of reps for *each* leg or arm. It stinks when you're doing high reps. Feels like it will never end. I have come to really like the BSS, but 15 reps with 45lbs is no joke. Upper body work is my weakness. I hate most of it. And to answer your question from earlier, I can't do a pull-up yet. I really don't feel like I'm progressing on the inverted rows either. They still kill me.0
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I find that I increase my weights much more slowly now, too. I think when we started NROLFW and progressed through the stages, we experienced a lot of "newbie gains." Once you get through the first 6 months or so of any lifting program, the strength gains come much slower, especially when you eat at a deficit or at maintenance.
I really want to drop my calories because of the dang scale, but I keep telling myself that I won't make strength gains if I eat less than maintenance. It's hard for me to hang in there at maintenance calories.
I'm liking Hypertrophy, but I'm really happy to see the 4x6s again tomorrow. Those 2x20s sucked! Especially the Bulgarian Split Squats -- even at body weight, 20 reps on each leg is killer.0 -
Hi, ready to start on Tuesday. Got the book and reading it to get my head around it first, was working with a PT and lost weight gained muscle but when left to my own devices it went a bit down hill!
Really looking forward to it ...0
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