New Rules Supercharged
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Wow! Congrats on the increase in your speed! I
sprints too! I used to do them outside once a week, but haven't done that in a while. May start again. My intervals are now one-arm waiter's carry, crossover punches and one-arm dumbbell swings (I don't have access to a kettlebell), one for each day I work out.
So I finished my first week of BTII and I'm still loving Supercharged. Also I lost 1.6 lbs this week after eating almost 1800 cals on average and doing no cardio. Yay for NROLS!0 -
Just checking in on you ladies!! you are all doing awesome!!!
Ive fallen off the track with lifting. Ive the results from it, but cant seem to stick with it. I don't love it but Im tired of tons of cardio- just doesn't get the results I want.
anyway, keep it up and keep lifting ladies!!!!
~Sam
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Sam, I hope you find a program that you like. Have you looked at bodybuilding.com and the free routines they offer? I'm the opposite- I dislike cardio.
Temeika, being able to eat and lose weight is the BEST!
Did my last A workout of BTII.
Squat Press 20--->25lbs
Split Squat 45--->65lbs
Assisted chin-ups HARD----> easy
RDLs 135--->145lbs
Cable press 40---->45lbs
I ran for 11 mph for my HIIT today! Love seeing progress even if I'm not losing a ton of weight right now.0 -
Sam I lifting, it's the cardio I hate. But if weight loss is your main goal then I highly recommend Insanity. I did it and the weight just fell off.
Cowgirl those are great #s. Sure you can't do an unassisted chin up?0 -
Oh and I just figured out that RDLs stand for Rack DLs. I thought they were Romanian DLs. I was about to msg u to ask how u got ur grip so strong as to be able to hold on to such heavy weights for so long. Today I tried 110s on the Romanian and had to use a mixed grip after a while, I just couldn't hold on the bar.0
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RDLs is Romanian deadlifts (for me anyway). Chalk is the best thing I've found for grip and I use mixed grip for anything over 100 lbs. I only do rack deadlifts for very low reps I highly recommend rack deadlifts if you want to feel totally hardcore. I was able to do 3 sets of 5 reps at 195lbs in Strength & Power. Being able to rest the grip after each rep makes a huge difference in how much you can lift.
I tried to do an unassisted chin-up. Those first few inches are impossible. Someday.....0 -
I'm definitely going to get some chalk then. Had a bottle of liquid chalk before but accidentally left it at the gym and when I went back it was gone.
My gym doesn't have the set up for rack DLs. Not sure how to improvise. Maybe later on I'll figure something out. And 195 is no joke!
Have you done your last B workout yet?0 -
So I've got to where I can no longer hold on to dumbbells to do my crossover step ups, had to use a barbell. It feels very awkward and really tests my balance, which is poor. Speaking of balance, the BB reverse lunges are really hard right now. I did 75 lbs last week and at one point felt like I was going to topple over. I think I'll stay at that weight for my last A workout.0
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Hey all
I just finished nrolfw and am waiting for supercharged to arrive! I'm scared and excited! Hoping I don't get confused by the whole thing!0 -
It's totally confusing!...at first. Especially if you read it from cover to cover like I did. But once you get pen and paper and attempt to make heads or tails out of it, you'll see that it's not so bad.Hey all
I just finished nrolfw and am waiting for supercharged to arrive! I'm scared and excited! Hoping I don't get confused by the whole thing!0 -
It's totally confusing!...at first. Especially if you read it from cover to cover like I did. But once you get pen and paper and attempt to make heads or tails out of it, you'll see that it's not so bad.Hey all
I just finished nrolfw and am waiting for supercharged to arrive! I'm scared and excited! Hoping I don't get confused by the whole thing!
Thanks for the reassurance hun :flowerforyou:
Hopefully I don't confuse myself into not doing it lol! I loved NROLFW cos it told me exactly what to do...I'm good at following instructions so I'm hoping this will be ok!!0 -
JL, when I get the point that my grip suffers on step ups, I increase the height of the step. When I do them correctly I can barely do 15lb DBs with a mid- thigh height step. 75lbs for reverse lunges is no joke.
psych, I actually found it to be pretty simple. Read the book through and then go back and re-read about creating your workouts. Or just use the sample for Basic Training.
I'm 3 workouts into BTIII. It's kicking my butt.0 -
I hurt my knees really bad from doing isohold hip thrusts. Since stopping them, my knees seem to be fine but I'm extra careful when it comes to step ups because the higher the step, the more stress it puts on them. Because of that, I refuse to go any higher than 16" (I'm 5'1).JL, when I get the point that my grip suffers on step ups, I increase the height of the step. When I do them correctly I can barely do 15lb DBs with a mid- thigh height step.
Oh, and you should post the exercises you selected for BTIII, I need to plan mine because this is my last week of BTII. But like I said in the other thread, I'm taking a week off so I'll do the planning then.0 -
Been lurking here for a while now. Just started Basic Training IV today. Lots of fun trying new exercises but it sure messes with your confidence. I felt like a wobbling newbie with the mountain climbers on a stability ball and my pistol squats....barely dropped down an inch...still, so much fun:)0
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Been lurking here for a while now. Just started Basic Training IV today. Lots of fun trying new exercises but it sure messes with your confidence. I felt like a wobbling newbie with the mountain climbers on a stability ball and my pistol squats....barely dropped down an inch...still, so much fun:)
I tried pistol squats today just for fun...ha ha ha...ahmm, no way.0 -
This thread has been pretty inactive but wanted to say I finished BTIII last week and started BTIV yesterday. I like it. Except at the end I wondered if I did enough because I finished quicker than I usually do. But then when I got home I struggled to stay awake to drink my protein shake, and fell asleep right after so it must have worn me out.
Here is workout A:
Swiss ball mountain climber
Push up and one arm row
Romanian deadlift
Decline pushup
Single-leg squat
DB 3-point row
Sumo deadlift
Elevated pushup
Alligator drag
Seated cable row
Will post workout B when I do it.0 -
Marking as I'll be doing this in the fall 0
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JL, how is BTIV going? I never could master the push-up and row.
Pudding, I hope you enjoy it as much as I did!0 -
Finished BTIV yesterday! Rest week this week. I'm SO excited about this. I mean I LOVE working out BUT this break is well needed. Still, I'm looking forward to Hyp I where I'll be doing back squats and regular deadlifts again.
Cowgirl, for me the key was keeping my legs a little wider than with regular push ups. That way I could balance when I did the row part.0 -
I started with Basic Training 1 today and scaled right back to many of the level 1 exercises like he suggests in the sample workout. I took last week off lifting and wanted to take it a bit easy at the start. I really need to work on push ups; I've never been able to do more than 10 on the floor and that's with elbows splayed out inappropriately :P so I've gone back up to incline pushups with elbows in and could still only do two sets of ten reps. Bah! Slow and steady...0
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Am I the only one here??? :P0
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Sorry all the threads have been quiet lately. I had a lazy day today but yesterday rocked some squats. I did supercharged for about three months but then felt like I needed to focus. So I have been messing around for a few months.0
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Ooops, I have been following supercharged but totally forgot about this thread!0
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I'm following Supercharged still. Currently doing Hyp II. Still enjoying the program.0
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I have a question about the anti extension move for Basic Training 2, workout B. I usually start with the sample workouts, see how I do and then modify or move up where necessary. So the suggested move is the push away (anti extension move level 2) but I can't think of where I can do this move at my gym. I would have to use hand towels, as there are no Valslides available, and the flooring in my workout area won't work with the towels. So, do I move on to the anti extension level 3 move, the Swiss ball roll out?0
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Any particular reason why you're not doing the Plank and Pulldown? That's what I started with. Did it for a few stages and even doing it now in Hyp II. It's a KILLER. Or are you already doing it in workout A?
Anyway, of course its ok to move on to a higher level. I do that too with the core exercises.0 -
Oh, you mean the normal plank (not side) with pulldown? Cause I've been doing that through all of BT1, and I thought we were to switch to a new exercise for every stage? So, I stuck with the plank with pulldown for all of BT1, because it was, and still is, so challenging for me, but again, I thought we were supposed to change exercises when we moved to a new stage.0
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Oh silly me, I forgot you were in BTII. Well, yea, I don't really do the core exercises in any particular order, I kinda jump around. Right now I do Push up hold planks with leg raised (these are a b*tch) followed by Side plank and rows. In the other workout I do Feet elevated side planks with leg raised, followed by Planks and pulldowns.0
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Okay, I'm back! Done BT2 and starting level 3 tomorrow. I see the interval work from level 2 isn't included in level 3. I loved having that ten minutes or so at the end of BT2 to burn another 100 calories or so and really eek out my muscles. Has anyone included some intervals or HIIT at the end of BT3, on your own?0
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I've been corrected that there is indeed an interval workout at the end...never mind! 0
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