New Rules Supercharged
Replies
-
Welcome, Donna! One thing I like about Supercharged is that it has taught me more about planning workouts and being a better trainer to myself. You will learn through experience how to make a balanced workout that doesn't kill your hamstrings, or shoulders, or glutes.... As you plan your workouts, throw a few easy exercises in with the intense ones, so you can finish. I'm getting better at designing workouts, but sometimes I still make choices that kill me when I get to the gym.
On another note, I'm very nervous about the next few months. I decided to do my DNP (doctorate nurse practitioner) program full-time instead of part-time, so I can finish in 3 years. I'm fairly certain that I can balance everything, but time is going to be tight and I'm going to have to stick to a schedule on my days off. I will have to re-adjust my rest week timing, beginning with a 5-day rest next week, because my program is a online/in-person hybrid and we have 3 sets of 2 immersion days each semester, where we're in class all day two days in a row. When I combine that with my three 12-hour work shifts every week, I don't think I'll be able to fit Supercharged in there on immersion weeks. Maybe when it cools down I can fit a quick run in after school. I will definitely fit Supercharged workouts in at least twice a week.
And on yet another note, my weight has stabilized after a drastic water gain related to bumping my calories up and going off the birth control pills I was taking temporarily. I'm going to hold my calories steady through Hypertrophy and Strength and hopefully slowly recomposition through the end of the year.0 -
Yes welcome Donna!!! This is a great place for help.
Good luck with your program Sunshine!! If you stick to your plan I'm sure it'll work out. And I can imagine how much BSS suck at 2x20!!!
I haven't lifting this week except for half of BT 1 A then the baby was crying. Ugh!! I've been lazy and my eating has been complete **** too. I've got to make something happen. I want to finish this stage and move on.
No that I'm saying oh good that you suck too at upper body Cowgirl, but I'm glad I'm not alone.0 -
First go last night, I noticed the difference no weight training for 6 weeks makes! I was hoping all the hikes I'd done in the holidays would have helped but it was HARD. Tough very enjoyable, couldn't do the plank with pull as the gym was too busy but going to see what alternatives I can do. Am figuring sooner or later my body will remember that it used to do these moves!
Good luck with all your studying sunshine, it's so hard studying with everything going on but so satisfying once its finished
0 -
My book arrived today! Very much looking forward to joining you all once I've had chance to read it and get my head round it.... next week hopefully! :-)0
-
Yep Donna your body will start to remember- how are you feeling now? Any DOMS? I don't workout in the gym so I just use a band to use for plank pull downs. It works pretty good.
Yay Jo!! Happy reading!!
I did BT I A on Monday and then on Tuesday a 30 min interval Kettlebell with swing variations and boy oh boy the DOMS last night and this morning in my hammies and abs is CRAZY!! But good!! I love soreness- it makes me feel like a lifted heavy and worked hard.0 -
Makinitcount4- Was very sore last night/ today after Tues work out but took myself down to the gym to do work out b today - kill or cure. It cured the pain but slightly concerned that I will not be able to move tomorrow.
I feel the same about my soreness - satisfying!0 -
Ok, so did my first supercharged workout this morning. Think I did it right..... have rushed reading the book a bit.
It went like this;
Basic Training 1: A1
Intervals (I always do these first)
RAMP (ish)
Plank - push up position, unstable (one hand out front)
Swiss ball roll out
2 x 5 Explosive push ups
2 x 15 back squats
2 x 15 reverse push ups (the one where you pull up to a bar from lying on your back - forgot name. MUCH harder than I thought, lol. Did it in 3 lots of 5 reps each time)
2 x 15 step ups
2 x 15 shoulder press
Was quicker than expected. Also, a bit easier. I think that's because I've come pretty much straight off NROLFW stage 7 with only a fortnights break. I didn't up weights and reduced them for the squats due to the higher reps. Was concentrating on form.
First thoughts are positive but also a bit daunted. Not sure I like choosing my own exercises after being 'told' what to do with NROLFW. But hey, I'm up for the challenge. Are there downloadable worksheets?
Thanks!
Jo0 -
I want this book. :sad:0
-
Jo - logs can be downloaded here
http://werkit.com/programs/nrols0 -
Thanks!!0
-
I have one more of each workout A and B and will be on BTII next week.
Still don't like BSS!! Lol but I know they are making me stronger.
Jo- reverse push-ups are hard for me! I am hoping that eventually they will gt easier but I don't know. I can only do like 5 straight legged.
Get the book Kathleen!!! I like choosing my workouts. I workout at home and so I can do what it's best for that too.0 -
Ok so workout B is hard.... but good.
It went like this;
Intervals
RAMP
Side plank (unstable base)
Swiss ball jacknife
Squat and push press
Deadlifts
Bench press (just because I knew how to do it)
Reverse offset lunge
3 point row
Got all the reps bar 2 on the bench - man I am bad at that. Felt good with the squat push press which is progress, even if it was only 8 reps. Just felt more comfy with the movement. May increase weight next time. Enjoyed this workout though - lots of big moves.
Hope all the rest of you are doing well.0 -
I've been having a hard time being motivated to lift after my partial rest week last week. I finally figured out that I just don't want to do the high rep workouts in Hypertrophy I and it's making me not want to go to the gym. I decided I'm skipping the final two 2x20 workouts, doing my last 3x12 workout, calling it good and moving on to Hypertrophy II.
I'm also going to do a "Big Lift PR" workout this Saturday to see if I can bump a few of my 1RM lifts up a few pounds. (185 squats and DLs, and maybe a 105 bench?) Now I feel more excited.
I am really, really, really looking forward to getting to the Strength workouts, but I am going to stick with the plan for now.0 -
Yea, I know what you mean. 20 reps is a lot and to have to go through it twice is mentally tough. Do what will get you in the gym Sunshine!!! Good luck on your PRs!!!
Jo- workout B looks good!!0 -
Starting BT II tomorrow. Ready for different exercises and 10 reps will be nice even though ill be doing more sets. 0
-
How is BTII, makin? I love switching stages.
I got 3 workouts in this week! I had to dial the weights back a bit this week after being off for nearly two weeks. My muscles needed to be reminded of their job.0 -
I've only done one workout of it but I like it!! I've been sick this week and still stuffy but i plan on lifitng later. Plus, I fell at the playground and hurt my ankle- it pop. Was sore- but feeling much better just tight.
Way to go on the 3 lifts!! I have yet to get 3 in a week. That's my goal but I can't seem to make it happen. It won't take much and those strong muscles will say " hey I can do this with more weight" 0 -
Great stuff, I'm looking forward to moving on and I've only done 4 workouts lol. They are hard going back to the increased reps again. Plus I seem to have selected some butt kicking exercises LOL. I think I am going to get my iron/ Hb checked again though (I'm often low) and see if I have to supplement again as I am v tired lately. Have been busy also, so it is hard to know.
Been away for 4 days so no lifting (but plenty of exercise every day!). Day off today as had 4 hrs sleep before travelling back home (hour drive prior to a 5.30am check in - not pretty). Followed by a sleepless flight and arriving home to the house that has been lived in by the 4 males who make up the rest of my family...... ick. So then have spent the day washing, cleaning, tidying, unpacking, cooking etc. Back to normal tomorrow I hope!
xxx0 -
Good morning! How are you all doing?
I took an unmanned break between myself and my baby being sick. Got back at it this week and I'm on track to get 3 in...I need to...get 3 in a week. I have to.
I think my ex choices for BT II are right on- it has my sweating and feeling quite fatigued when I'm done and experiencing soreness a few days later 0 -
Hey,
I'm starting BT II today - I think I have made (accidentally) my B far harder than my A - we'll see. I have a feeling it is going to be very time consuming... 4 sets of 10? Jeeps!
Are we supposed to do 1a, 1b, 1a, 1b, 1a, 1b, 1a, 1b? That's dull, lol. Might change it up and go through like we did in stage 7 of NROLFW. Each exercise once, then repeat through the cycle. Will see how it goes.
Good to see someone back on this thread, was thinking I'd killed it ;-)0 -
Jo -
I understood it to be that way; but I only did 3 sets of 10 instead of 4 sets.
I started Hypertrophy II last week and am enjoying it so far. I think I am finally doing a better job picking the right combination of lifts for me to keep it both challenging and interesting. I am trying the sumo deadlifts for first time and wish I had tried them sooner. Hope you enjoy Basic Training 2!!0 -
Oh geez, I've been doing 1 set through and repeating. I've only managed 3 sets though- more of a time constraint with a lil who doesn't sleep.
And my B is also harder then A in BTII, but that's okay. And I've decided that as long as I'm doing it twice a week I'm Okay with that, I have yet to get in 3x. And I hate setting myself up for failure, you know.
I need to YouTube sumo dead lifts because I want to do them but they feel awkward to me.0 -
Makinit -
I am 5' 10", so maybe that is why I like the sumo dead lifts so much. I am all legs! I think I read something in the description that said they are more comfortable for those that are long-legged than those that have a longer torso. My only worry is that I am going to put the weights down on top of my toes if my feet are a bit too far out!0 -
I have not tried the sumo DL. To be honest, I quite like the regular DL except that I tend to have my feet slightly wider than shown in the book. That's just what works for me. I'm concentrating on lifting heavier for DLs as I like the bigger weights, rather than changing the style. Happy to change up the rest though. I'm backing off of back squats for basic training purely because my knee was a bit dodgy after BT1. So am swapping for goblet squats and concentrating on form for BT2. I also have offset squat and one arm press, plus Romanian DLs and single leg DLs and the supine extension things (swiss ball) so there is plenty of leg action happening lol. Tired just thinking about it ;-)0
-
Hey ladies! Sounds like you've all been busy.
I like the Sumo DLs too. I found they forced me to lift with my legs and minimized the tendency to use my back. I also like the Wide grip DLs.
Hypertrophy III is fun. My A workout is more intense than B. The complexes are really kicking my butt, but I guess that's the point.0 -
Did workout 2B of Hypertrophy III today. 4 sets of 5. I kept my squat weight down to 135lbs and focused on getting low and keeping my form correct. I think I tend to be sloppy with squats.
Does anyone else find that the Swiss ball roll outs are hard on their back? I think my core is weaker than I realized.0 -
Heather- good point...I'm a shortie so I feel like I can't do them with proper form. Maybe I could do them on a riser??
Jo- yes, you do have a lot of legs going on!! Nice! I'm definitely stronger in my legs then UB- I'm weaker I think I should've be.
Cowgirl- the only time by back gets sore with stuff like that is I'm being less aware of keeping my core tight during, which is super easy to do.0 -
The swiss ball roll outs are WAY harder than I expected them to be. I don't think I feel it in my back though.... but then I don't roll out very far, lol0
-
I think the roll-outs are a form issue. I think I will keep doing as many as I can on my toes and then switch to my knees when my form gets sloppy.
Workout 3A of HIII is done. I love this workout- it's pretty intense. I added 2X10 of hip thrusts to the end. I think it's safe to say that with the DLs, BSS, and hip thrusts my glutes and hams are going to hurt tomorrow.
Off topic, the Bikini figure competitor at my gym was telling me her bulking story today. I plan to do a bulk sometime, but I get nervous thinking about it.. On one hand, her body looks perfect to me(and she's a pear shape like myself) and she wouldn't have the muscle she has if she had not bulked. On the other hand she bulked for a full year and told me how miserable she felt gaining weight. I feel like I'm going to get to my goal weight and realize that I can't look like I want to look without adding some muscle, but I hate the thought of adding weight and cutting again.0 -
It's so hard to keep your goal in mind, especially when that means gaining weight. It's hard to wrap your mind around it I think. I wonder if she felt miserable because the number of the scale or if overall it made her miserable because she actually had physical changes like clothes too tight, etc?
I find that even though I enjoy lifting I'm having a hard time sticking with it because I have at least 15 I really want off ASAP- could stand to lose more then that though. I'm not seeing any losses as in inches since I've been lifting more consistently 2x a week for the past 3 months or so. ( Well i had a missed week or so because of sick kids) I'm frustrated. It's hard. I'm too scale focused. But my clothes aren't getting looser either. My diet isn't new perfect but it isn't horrible. It will never be perfect- I'm not that committed! LoL
Hope your lower body isn't too sore today Cowgirl!0
This discussion has been closed.