New Rules Supercharged
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How is everyone doing?
Im staying consistently sore with Hypertrophy. Its nice. Muscle soreness seemed to hit for a few days with BT stages for gone quickly after.
Lifting tomorrow.
Have a good week!0 -
Tessa, I read conflicting things on the butt wink. Some say it's normal to a certain extent in some individuals and some say it's horrible and should be avoided at all cost. But good for you for being aware of it and trying perfect your form! Definitely something we all need to pay attention to.
Carlie, I would read the chapters that explain the stages. Other than that, you're probably to just do it.
Makin, that's a good sign. Sounds like you're making those muscles work!
I've got two workouts left in S&P II. I'm really happy with my progress so far. I've increased all of the main lifts(Rack DLs, assisted chin-ups, BP, Squats).0 -
Ugh, bad workout this morning. Some one was using the cable machine which I needed for two exercises and the floor space was crowded so doing my push ups and Swiss ball roll outs was tricky. I had to move around my set routine to work in with the others at the gym which is not normal at 5:30 am in my gym. I felt like I was squished in everywhere I tried to do something and it resulted in a very disjointed, uncoordinated, and frustrating workout that has put me on edge. Grrr. Hopefully my day gets better as is goes on.0
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I hate when people mess with my workouts!!! I workout at home and my oldest knows to not talk to me or walk by me or he may just get a barbell in the side. LoL
Try to have a better day!0 -
Thanks makin, it did get better.
I gave it my all on my workout yesterday. like dripping sweat, almost grunting kind of all. Don't know why, i was just really motivated when I got there. I managed all my sets at pr weights. Oh boy am I feeling it today! It was worth it though, I feel great. Three more workouts and I'm on to BTIII. I'll have to look at the exercises this week and get picking. Exciting!0 -
Sounds great Tessa! Enjoy picking new exercises!
S&PII is finished. I'll do a few more workouts of the same type until my rest week next week. Then I will start S&P III.0 -
Can someone please explain what the butt wink is??! My imagination not coming up with anything that isn't pornographic :noway:0
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Can someone please explain what the butt wink is??! My imagination not coming up with anything that isn't pornographic :noway:
Jo,
Haha I had to google it too. It totally made me giggle. It is a form defect while doing squats in which your spine (and therfore your butt) tucks inwards as you move down. It usually happens as you get closer to paralell. From what I found out on google, it happens when your hamstrings aren't long enough or aren't stretched out properly, so your hip flexors take over and cause your back to move out of proper alignment.
this was the best link I could find to describe it further:
http://www.crossfitnorthscottsdale.com/are-you-guilty-of-a-butt-wink.html
I'm working on it, but it's hard to fix...0 -
Tessa- get your exercises picked out yet?? And awesome on your PRs!!!!
CG- Nice work on S&PII. What kindof results did you see?? You always have such great results. Enjoy rest week
That's when you go to Key West right??? Rock that suit!!
Im still averaging about 2 lifting workouts a week. I don't see huge changes and it frustrates me. So Im all gong ho on my 2 workouts and then I get irritated. I need to restart measurements and pictures. I only did like 3 months worth. Im really hoping lifting does what I hope it will do for my body recomp but its hard to remember that it takes time. I want results NOW- like everyone else. LOL
Carry on and have fun lifting!0 -
I will have to look that up!
I am here and working out, mostly posting on the daily chat thread though. Carrying an elbow injury currently so having to adapt workouts... no push ups/ rows/ DLs over here :-(
About to move into hypertrophy 2 so have selected slightly different lifts so I don't put too much strain on it...previously my step ups (with dumbells), shoulder press, RDLs and lat pulldown routine was overloading them. My muscles are not good at stamina - it was rep #18 of 20 that did the damage. Thankfully fewer reps in stage 2!
Lift on ladies :-)0 -
Makin,
Yep all picked out and ready for Monday. I 've picked some ambitious exercises so we'll see how i do. Here's what it looks like
A: cable tall kneeling chop
Dumbbell single arm snatch
Romanian dead lift
Push ups
Bulgarian split squats
Inverted row ( really not sure whether i'm strong enough to do this one yet, but I'm going to try)
Squat and shoulder press
B: Swiss ball roll out
Single arm kettle bell swing
Front squat
Standing lat pull down
Single leg Romanian dead lift
Standing single arm cable press
Push up/one arm row
As far as progress goes, I've only lost 3 lbs since the beginning of January, but more than 1 1/2" off my natural waist and I've really noticed the strength of my core improve. I'm getting to the home stretch as far as weight loss goes, probably by the time I hit s&p so it will be interesting to see my strength gains while eating closer to maintenance.
I finally bough my own foam roller yesterday, so no more hoping the one at the gym is free when I go to stretch. Speaking of which, time to go do my last BTII B workout and then I've got to spend the rest of the studying. Lift on ladies!0 -
Workout A1 down. In hindsight, push ups and inverted rows in the same routine might have been a bit over zealous of me. I could barely manage to put my hair in a bun this morning....0
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Just bought the book after reading all your posts here! Excited to try this, especially since it's customizable, which I like since I get bored easily doing the same program over and over.
I completed NROLW about 2 years ago, I'm ready to try this new program now!0 -
I tried the box jump (12") today with super light dumb bells, and it was still too easy. I guess I'll try the 18" box next time. Hopefully I won't fall on my face! It's too bad the surface area is so small!
I think I'd need a really short box...like an inch or two :-)0 -
Hey all! I've started a new group for Superchargers! It's called "New Rules - Supercharged!" Please head on over and start posting :flowerforyou:0
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Finished my first round of Supercharged!
March 2013-April 2014
I had several breaks and many weeks that I only lifted 2X/week or did another 5X5 type workout.
My results:
Wt: 172lbs --> 146lbs -26lbs
Waist: 31"-->27.8" -3.2"
Hips: 41-->38.5. -2.5"
Thigh: 25.5"--> 23" -2.5"
All of my lifts increased and I feel like the program improved my overall fitness greatly!0 -
@cowgirl I'm so happy to hear these results. I just started Supercharged two days ago and I was really looking for persons who got good results from doing it. Urs are awesome! I'm so excited about this program.0
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Thanks, Temeika! I feel like I was so slow going through I could have done better if I'd done it 3X week consistently. But life happens.
So my Basic Training A Workout this time around is:
Swiss Ball Plank
Swiss Ball Mountain Climbers
Box Jumps (24")
Zercher Squats
Shoulder Press(I feel like I have to keep these in my workouts or I completely lose shoulder strength- maybe I need to add in some accessory stuff like the prone cuban snatch?)
Step-ups (Oh, how I hate these!)
3-point row
Heavy Ropes for HIIT
Workout B:
Side Plank
Plank with Pulldown
RDL with row
Barbell Hip Thrusts ( I know this isn't in the book, but it's a great "hinge" exercise that hits the glutes)
Kneeling Neutral Grip Lat Pulldown
Reverse lunge (or walking lunge- the walking lunges give me a great "cardio" workout).
Bench Press
Kettlebell swings and jump rope for HIIT
I've quit doing Zumba 1-2X weekly for now. For a month, I was actively trying to fit in cardio, but It seemed it just made my knees hurt and my body soft. It makes no sense to me, but after nearly two years of lifting, I've figured out cardio doesn't work for fat loss for *me*.0 -
Will u be able to do 3 days this time around? I'm hoping to do that.
I don't do Zercher squats. Tried them in Strong Curves but I found that depending on how I placed my arms, the bar would lie on a nerve and cause my right hand to go numb. Weird. So I avoid them.
I hate step ups too! I started experiencing knee pain after doing one of the moves in Strong Curves so right now I'm extra careful with my knees. Because of this, I no longer do high steps, the max I'll go is 14" (I'm 5'1).
BB hip thrusts are da bomb, and since I really want a nice firm butt, I include them in my workout too. Except that I don't treat them as part of the program like you do, I just add them on to the program at the beginning since it's a priority for me.
So my Basic Training looks like this:
Workout A:
Hip thrust variation (not a part of NROLS)
Plank variation (currently doing planks with leg lift)
Side plank and row
Box jumps
Goblet squat
Standing cable row
Step up
Push up (can do 6 regular and then the rest on an incline)
(Some accessory moves for my weak body parts like triceps, calves, etc.)
Intervals (whatever I feel like doing that day, so far I've done waiter's carry, treadmill and jumping jacks)
Workout B:
Hip thrust variation
Side plank variation (currently doing side plank with leg raised)
Plank and pulldown
Romanian DL and row
DB sumo DL
Jackknife push up
Reverse lunge
Wide grip lat pulldown (my gym equipment can't facilitate kneeling lat pulldown)
(Accessory moves)
Intervals
I also need to include a day for some cardio, specifically some HIIT because like you, steady state cardio does nothing for me as it pertains to fat loss. Think I'll do a couple sprints later.0 -
I like your idea on the hip thrusts! If I wasn't already crunched for time on my workouts, I might do the same thing.
So far I've been fitting 3 sessions in the week. Your workouts look very balanced- excellent choices.
I did 2B on Monday. I forget how challenging it is to do 15 reps. I love the buzz I get from keeping my heart rate up, but I'm definitely worn out when I'm done!0 -
Yay! We're almost at the same place. I just did 2B on Wednesday. Going to do 3A today and 3B tomorrow. Because of my work schedule I have to do two consecutive days unfortunately.
Yea, I'm not a big fan of high reps but I know it's important and definitely gets my heart rate up too. Especially those dang lunges!
I had to switch from Dumbbell Sumo DLs to cable pullthroughs because my gym is poorly equipped. After 70 lb DBs I would have to jump to 90 lbs and that aint happening (trust me, I tried, had difficulty lifting it off the ground to hold it the way I should).
How many of each workout are you going to do? I had initially said 4 each since I hate high reps but now that I've started, I think I need to do 6 each to get the full benefits. Don't want to switch too soon.0 -
Since it's my second time through, I think I will just do 4 of each workout. I feel like I'm not effective at fatiguing my muscles at 15 reps- I just get out of breath.0
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Well you should be just about done then. I still have a week to go. Have you planned your exercises for BTII? I'm about to do just that.0
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BTII A1
Plank feet on ball
Squat press
Split squat
Assisted chin-ups
RDL
Chest press
I did A1 today. It was adequately challenging. I added the chin-ups because I bought a good set of bands and I feel like doing sets of 10 might help me build up to doing unassisted. I did 3 sets of 10 today and was happy to be able to do 135lbs on the RDLs. I'll feel that tomorrow. Did box jumps for HIIT- and managed to bang my shin pretty hard. Probably not good to do them at the end of a hard workout....
BT II B:
Cable chop
Jump squat
Crossover step-up
Jackknife push-up
Goblet squat
Two point row
How are you liking Supercharged so far?0 -
I'mmm Herrrrre!!
I will read the thread I swear, but I'm going for my second Basic Training WO B1. I chose all level 1 exercises except for the combo, because those aren't really levels, just a list of exercises. Here I go!0 -
How did it go, Sam?
I haven't lifted since Monday- I'm missing the gym! Gotta sing at a funeral tomorrow morning, then maybe I can lift later.0 -
Hi Sam! What exercises did you pick?
Ok, so I finished BTI this past week and am getting ready to start BTII this week. I think I've finally decided on the exercises I'll be doing:
Workout A
Plank w/ arm lift
Squat and press
BB reverse lunge
Split stance standing cable row
Romanian DL
Push up
Workout B
Cable tall kneeling chop
Jump squat
Crossover step up (if I can figure it out)
Jackknife push up
Front squat
DB two-point row
Oh and here is my progress from BTI:
Plank - 60s
> Plank w/ leg lift - 35s
Side plank and row - 10 lbs x 15 reps
> 40 lbs x 10 reps
Box jump - 14" x 5 reps
> 24" x 8 reps
Goblet squat - 15 lbs
> 45 lbs
Standing cable row - 20 lbs
> 40 lbs
Step up - 14" 10 lbs
> 16" 30 lbs
Push up - 5 floor, 7 on 12" step, 3 on 14" step
> 8 floor, 7 on 8" step
Side plank - 45s
> Side plank w/ leg raise - 35s
Plank and pulldown - 10 lbs
> 35 lbs
Romanian DL and row - 55 lbs x 8 reps
> 75 lbs
DB sumo DL - 70 lbs
> Cable pullthrough - 90 lbs
Jackknife push up - 5 floor, 7 on 12" step, 3 on 14" step
> 8 floor, 7 on 8" step
Reverse lunge - 15 lbs
> 35 lbs (SUPER SUPER HARD)
Wide grip lat pulldown - 50 lbs x 15 reps
> 70 lbs x 8 reps, 60 lbs x 7 reps
Cowgirl, I'm really loving Supercharged and the exercises I've chosen so far. EXCEPT for reverse lunges. These are just so hard. Not sure why I'm using them again in BTII. I must be a glutton for punishment.0 -
I think the reverse lunge works my glutes more than a regular lunge. Don't know why. I do them from a 12" step to increase the ROM. Your BTII workouts look challenging!
I did A2 on Monday and I am still crazy sore! The entire back side of my body hurts. RDLs and chin-ups did their job!0 -
You ladies have convinced me to jump into this program when I finish Strong Curves in june!
I have the book at home but I don't remember... does it include hip thurst or glute bridge? I'm not ready to give up those!0 -
Yay, Karine! It doesn't include the thrusts or bridges, but it has a "hinge" category of exercises. A few of us add them in instead of deadlifts, or we just add them as extra exercises. I like doing thrusts too-I try to do them once a week.
So, overhead squats- I've always hated them. Today I put my heels on plates and it made a world of difference for my form. I wish I had thought of it earlier! My sprint speeds are going up. For intervals I can now do 9.5-10.5 mph. When I started intervals in NROL4W, my interval speed was 6 mph. When I started Supercharged last year, it was 8 mph. Those little things keep me going and are another reason I love Supercharged.0
This discussion has been closed.