I just finished up and am a few workouts into Abs - I really, really like it! I will probably move onto Supercharged after this.

There's three stages, I was getting confused with all the new info at once. so I didn't do much with looking ahead to stage 2 and 3, but in stage 1 there's a specific warmup, takes 5-10 minutes. Then all the ab work is first, lots of plank variations, nothing simple or easy here! Then strength training, so various deadlifts, squats, presses, etc. Takes me just over an hour with the foam rolling afterwards they recommend but don't require.

Ooh boy I did the first workout last nite. Oh. Em. Gee. I'm a big fan of low reps/high weight so it was hard for me to drop the weights low enough to finish the 15. I had to do bodyweight only on the lunges...gah. I think the hardest part for me was surviving the first 8 reps where you feel like "oh, this is way easy, I think I set the weight too low" before you get to the shaking and burning signaling you've arrived at rep 15, lol.

This is definitely a more circuit-training style workout than the others, with the long sets & short breaks. I confess I cheated & rested longer than 30 seconds more than once...& didn't do my 4th repeat of the B sequence. I was too wiped!! But I'm coming off a week vacation, so I didn't lift (did a few training runs though) so it was my first lifting session in a while. I expected to be crippled this morning but I actually feel ok. Second workout scheduled for tomorrow!

I had to rest more than 30 secs too and started out with weights too high. I had to go down in everything. I HATE that! This stage is already a killer!!

CanGirl are you still reading this thread? I just picked up Nia Shanks Beautiful BadAss program. It looks great. I am not 100% positive that I'm going to do it but I do like the way it looks. I'm deciding between 5x5, 5-3-1, NROL Supercharged, and Nia Shanks

I have Supercharged, and Cowgirl is doing it and is getting a lot out of it I think. Too many good programs to choose from!

Way to go Ladies!!!

These stage 7 workouts are tough!!! I skipped from stage 4- I wanted to focus more on bf% loss vs splits of strength gains.

I did 7.3 and in place of the lunges I did partial squats with 30# total from about 12 inches and I had a hard squeaking out the last few reps. My glutes were so shaky!!! And my rests were longer then 30 secs. More like 45-60.

I plan on doing stage 7 2x through.

I did for this morning. DLs AND RDLs in the same workout? Seriously??????? Holy crap I'm already sore, and I only did 3 sets. No more time, no more energy.

I do 20s with the lunges which is actually better I could do when they showed up earlier - Stage 2 & 4? I think?

This stage is a serious killer. But hate it as I do, I am loving it too!

I know right!!! And then to have lunges in there too is killer!!

Hey ladies,

Finally started Stage 7 today! Did 4 sets of RDLs and pushups but could only manage 3 sets of 10 lunges and 3 sets of 15 DB bent over rows as I'm still nursing a hip flexor issue (I think it's tendonitis) and my grip strength gave out having spent all day varnishing windows! It also goes without saying that I took more than 30 secs between sets!

After finishing Stage 6 a month ago I've been working really hard on the house and garden - it's an ongoing DIY-athon lol. I've been starting to feel that I'm losing strength/muscle mass in my legs/back, so forced myself back on the NROL wagon. I'm totally exhausted but feeling pumped! Tomorrow may be a different story lol

Hmmm interesting Sue, think I might need to get me some BCAA's!!

I looked up BCAAs and whilst I think they may well be beneficial, I can't justify the expense on top of the whey I'm already buying. I'll just have to get some good tunes pumping on my mp3 player and deal with the DOMS later lol I've been rolling like I've never rolled before over the past 2 days!

Completed workout 7.2 today. Did 4 sets but only 12 reps instead of 15 for the last 2 sets. The step ups were HARD, I just did BW due to my ongoing hip flexor issue, but I did them on the weight bench so got the FULL range of motion, very proud of myself for that

FreezerBurn I haven't yet but I'm going to. I am on the 5th workout. Home not feeling great today, so no workout today. Wednesday is my next lift day.

JS, I know! Supplements are expensive. Bodybuilding.com is having a special right now you can get 2 5 serving packs of the aminolast for $6.99. Oh and I can only do bodyweight on the step ups too, except for the first set, but I've really been pushing to get all 20 reps out.

I completed workout 7.3 last night. Did 3 sets and was exhausted and have serious DOMS today! I was so tired I managed to slice my thumb and 1 of my fingers accidentally with the bar blender when making a fruit protein smoothie afterwards (I won't go into the stupidity of my actions lol). Anyhoo so far so good, my finger is worse than my thumb but if I'm not silly it should heal just fine.

I'll be away until next Tuesday, meeting up with a great group of old friends in Prague which I'm really looking forward to. We're an eclectic lot hailing from England, Czech Republic, Spain, Brazil, Germany, Hungary and Sri Lanka! We were all "ex-pats" in Wales! :laugh:

No doubt lots of Czech beer and multicultural food shall be had, (my contribution is lots of Cadbury's chocolate, crumpets, Marmite and proper English tea!) but I've been quite good so won't be stressing over what I eat or drink

So workout 7.4 will be waiting for me on my return. I've bought Supercharged but haven't started to read it yet, so will probably repeat Stage 7 to give me time to get my head around supercharged.

I leave tomorrow for a long weekend of fun with the chicks' biker club I am in. I have not lifted this week at all, and decided it wouldn't hurt me to take the full week off. I'll do #5 on Monday morning. Just like the rest of you, I'm struggling to get the 4 sets done and also to get 15 - 20 reps in!!

JS I hope you heal quickly!~! I am sure it wasn't as stupid as you feel like, but I surely understand - I always think I'm such a dunce but accidents really do happen, no matter how things are going.

I also have Supercharged but I have Stonglifts, Wndler's 5-3-1 and Nia Shanks programs too! I really can't make up my mind what to do next. They all look great and I know each produces results. I will speak with my trainer and see what his recommendation is.

Rock it ladies!!

Well I'm home! Long hard day of riding yesterday, most of it in the rain and on the highway. I slept in this morning. Spin tomorrow morning, lift Wednesday. Actually I might do #5 tonight here at the home, I have the weights for that I'm pretty sure.

#5 done and dusted. 3 sets, and I was totally spent. But I upped my seated row weight and did more weights with the RDLs, which I absolutely love!!