Daily Chat Thread
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Watch this squat video, it's long but you will thank me, or him, either way
https://www.youtube.com/watch?v=bs_Ej32IYgo&feature=share 0 -
Here's the deadlift
https://www.youtube.com/watch?v=Y1IGeJEXpF4 0 -
Funny I just caught this now. I can do 12-15 push-ups on the floor elbows, but I CANNOT do any pushups elbows in. My body just won't go in that direction. I can't even do them against a wall standing up. Am I just weird?Stage 4 just wasn't interesting. I saw no changes in weight, measurements and whatnot. I did increase 20 lbs on my deadlift. I also changed my pushups from elbows out to elbows in. When I started Stage 4 with this change, I could barely do 2 pushups on the floor. Now, I can do all 8 with elbows in.
That's it. I've been eating too much :grumble:
The last few nights, I'll have a perfectly fine day and then snack like he!! at 11 pm. :grumble: :grumble: :grumble: Advice?
I took a look at Drop 2 Sizes today. It pumped me up. Until 11 pm. :grumble: :grumble: :grumble: :grumble: :grumble:0 -
I"m only 5'6'', I'm hopelessly average with a really long torso and short legs.
Me too Beeps, Me too (I actually just measured.)22.5" thighs don't need to be any bigger!
Seriously?? I'm like 24.5" and I want to cry every damn day to get to 22.5, lol
But you are both taller than me! You both look awesome.0 -
Hey to all the newbies. sorry I can never remember who wrote/ asked what!
The 6 ft barbell is the way to go. Scary at first, yes. Scary after a couple of tries? No. It just gets scarier again when you try and up your max squats, haha. At least it did for me!
Those working out at home - do you all have squat racks? Otherwise how do you get your bar in position for back squats?Funny I just caught this now. I can do 12-15 push-ups on the floor elbows, but I CANNOT do any pushups elbows in. My body just won't go in that direction. I can't even do them against a wall standing up. Am I just weird?
^^ Do you mean tricep pushups? These are killer, I am totally crap at these. I can easily knock out 20+ push ups but tricep ones? My knees are still on the floor or my back arches horribly. I don't really do much in the way of tricep exercises really though. I don't often do tricep dips or any focused weights in that area. You could prob add in kickbacks and that sort of thing if you want to improve there. But it'll take a long time!
So with supercharged stage 3 I think I am going to focus on 2 workouts per week. Or maybe 5 per fortnight. The workouts are LONG and focus on max lifts AND then hypertrophy (high reps for ++fatigue). And it is exhausting. I think I will get the most out of it that way without further injuring myself! So over a fortnight, 5 NROL, 4 combat classes = 9 workouts. Then I'll just add in a random 3 x walk/ run/ class to total 12 workouts per 14 days. Approximately. What do you think ladies?
School hols here this week coming. It's pretty cold and wet and miserable. Hopefully I can keep kids entertained enough. I have them booked into crèche 3 times this week so I can go to the gym hahaha. My gym is part of the state aquatic centre so I might take them into the pools afterwards.... that might wear them out too
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How cold is it Jo? My friend's daughter is in Aus right now and she's wearing shorts in all her pics. I was like, hey isn't it winter lol.
I got my lifting in early today. While I was there everyone just stopped what they were doing, including all of the trainers, because this woman was using the leg press machine with.....NINE HUNDRED POUNDS ON IT!!!! She looked like a big girl, but like those strong man guys, she was clearly all muscle. The problem for most people is that when they build that much muscle it often comes with fat. Yeah I'll just go put my 15lb dbs down now.
I forget who asked, but please avoid the smith machine. It takes your body out of proper alignment. re: sharing equipment: always ask whoever is standing nearby if they are using something. The point and nod are enough, and always ask to work in if someone is being an equipment hog. I meet the best people this way. If they are jerks and say no, usually others notice and try to help you out, at least in my experience. Most people are nice.
Welcome greenthumb!You only have to walk up to the bar for the first time once. We all started in different places. I was crazy weak and had to start everything with body weight exercises.Jo, I'm drowning in Basic Training. Can't wait for hypertrophy. If I go through again, I'm skipping basic 1-2.0 -
Everyone on this thread looks awesome.
I had to measure my thighs after all the thigh comments on the thread. At first I thought I lost .5 in and was flying high . Then I started to think too much -how do you measure a thigh? At the widest point?at the mid thigh?how do you remember where you measured ?
And of course my thigh still looked fat to me even when I demonstrated a loss.
I can't seem to lose inches off my waist.
I will be back at the gym this week but I need to sign up again.
Sam- nine hundred pounds on leg press is amazing!
Welcome newbies
By cowgirl-- maybe you have already built your glutes! I need to try your program because it seems like the most rapid weight building program ever .... I guess it's more likely water weight.0 -
It has been about 15 degrees C here in the day (max). It's different all over though. Queensland/ NT will be up around the 30's still. The problem here in South Australia is that houses are not designed for the cold weather - the walls aren't insulated, the windows only have single glazing and there are drafts from all the doors. The roof is tiled and not insulated, and we lose a lot of heat through our air conditioning vents. We need those in summer though when it's 45 degrees!
Pmagnanifit - I would assume the widest part? I dunno, will have to go check mine now hahaha0 -
21 inches at the widest part lol0
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I measure my thighs at the widest part. Same with the arms.
Today is my sister's baby shower = cake. I need to keep it under control cause yesterday I was home alone all day and while it was nice to have dh and my boys out of the way I binged hard and feel horrible. Ugh. 0 -
Sam and Jo, I do mean tricep push ups. I had gotten to where I could do 20+ push ups on the floor with my elbows out. When I changed to elbows in for Stage 4, I didn't think it was going to be possible :laugh: I do feel really good about the progress I've made there.
I didn't make those brownies yesterday. Today!
I'm going to Costco and I have beef jerky on my list. Bring on the protein!0 -
I did my first workout and my goodness were those squats tough! I managed 14kg (30lbs) and I cannot imagine increasing that weight within a week. I think I might have to stick to 14kg for the next workout and not worry too much about it. The good news is that I didn't have any lower back pain whilst doing them, which confims my theory that the reps in BodyPump just were not allowing me to sort my form out properly as they were too fast.
I subbed in lunges for the step ups as I had no step aside from the actual stairs in my house, and the cats would have been under my feet if I'd used that. I definietly went too light on the lunge weight, but you live and learn!
I can't say I actually enjoyed the workout at the time because I really did find it hard, but after I finished, having not quit, I did feel good. Hopefully as I get stronger I'll start to enjoy it a bit more as I'm doing it. I think I'll also find some motivational music to keep me going next time!0 -
Pmag, Brett C, the author, makes some pretty big claims about his program causing rapid results, but I'm doubtful. I'm certain it's all water retention. I measure at the widest point. Or you can find a mole or birthmark to remind you where to measure for progress tracking. I actually track upper (widest) and middle thigh. Sometimes I will see a difference in the mid thigh, but not upper. Eventually it evens out, but I would miss those changes if I wasn't tracking different places.
RG, it's a good workout. I hope you continue to like it!
runz, I stink at triceps push-ups. You're very impressive! I can do like 5 from the floor.
Jo, you're so tiny! I like your workout schedule. That Stage of Supercharged IS challenging!0 -
I did Strong Curves too. I can't say I got phenomenal results from it. I mean, my butt certainly got firmer and I got a lot of compliments on it. But it also got bigger which was more due to my bad eating habits than anything else. Goes to show, you can't out-exercise a bad diet. Now that I'm eating at a deficit and losing weight, my butt is definitely smaller. Firm mind you, but small nonetheless. Can't wait to get all this fat off so I can start building my butt again (WITHOUT the belly fat to complement it).0
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Regarding tricep push ups, I didn't even know that that's what it was. I always thought I was just doing push ups wrong by doing them with my elbows out. When I started Supercharged 12 weeks ago, I tried to keep my elbows in but it was utterly impossible. So I resigned myself to doing them with my elbows out, which was still a struggle for me. I know I'm getting stronger though because I can now do 12 decline push ups on a 6" step.
Oh wait, I just went to try the tricep push ups and I did 7 of them! So I AM getting stronger.0 -
Just reporting in on my weekly progressTo meet my goals, my plan this week:
1. 3 days of lifting.
2. 2 days of HIIT cardio.
3. 1650 cals on non-lifting days, 1880 cals on lifting days. This averages to TDEE-14%.
4. 26% of cals should be from protein
5. 6 cups of water daily
6. 3 days consisting of 20 mins of stretching
7. No eating after 8 pm.
8. Eat 3 servings of vegetables daily.
1. Check
2. Check
3. Check
4. Nope. Couldn't get my protein in this week. Had a carb fest
. Averaged 23%.
5. Check
6. Check
7. Mostly. Only 1 day I ate past 8.
8. Mostly. Got 5 out of 7 days so not bad.
All this translated into a 0.8 lb loss this week so I'm feeling good and motivated. Except, my lean mass decreased almost as much as the fat. I'm attributing that to not enough protein so I'm going to work extra hard to meet my protein goal this week.
Oh, and I've been taking regular breaks from the computer and doing some stuff like jumping jacks, running on the spot, etc. Anything to break this sedentary lifestyle, cause, ahm, the housework thing didn't workout :blushing:0 -
So much to catch up on here. I am back to the gym tomorrow after my week off from lifting (and pretty much from any form of exercise or counting calories, I am afraid to weigh myself for a while!). Can't wait to get back into the gym.
From what I have read everyone is doing great. I am starting stage 4 tomorrow so I am mentally preparing myself for the pain my legs are going to be in! I also can't do the elbows in push ups, I realised at the end of stage 2 that I was doing the wrong ones, I was doing elbows out. I suck at both so I really need to build up my upper body strength.0 -
Just reporting in on my weekly progressTo meet my goals, my plan this week:
1. 3 days of lifting.
2. 2 days of HIIT cardio.
3. 1650 cals on non-lifting days, 1880 cals on lifting days. This averages to TDEE-14%.
4. 26% of cals should be from protein
5. 6 cups of water daily
6. 3 days consisting of 20 mins of stretching
7. No eating after 8 pm.
8. Eat 3 servings of vegetables daily.
1. Check
2. Check
3. Check
4. Nope. Couldn't get my protein in this week. Had a carb fest . Averaged 23%.
5. Check
6. Check
7. Mostly. Only 1 day I ate past 8.
8. Mostly. Got 5 out of 7 days so not bad.
All this translated into a 0.8 lb loss this week so I'm feeling good and motivated. Except, my lean mass decreased almost as much as the fat. I'm attributing that to not enough protein so I'm going to work extra hard to meet my protein goal this week.
Oh, and I've been taking regular breaks from the computer and doing some stuff like jumping jacks, running on the spot, etc. Anything to break this sedentary lifestyle, cause, ahm, the housework thing didn't workout :blushing:
Wow! Great job! I need to be specific for my goals. That's really what keeps me motivated.0 -
Back to supercharged today (back to lifting after a week off)
I had a great weekend with out of town relatives .
We went to mt St. Helens and out for a nice dinner.
I am feeling better. So I didn't lose any weight for the past two years- eating well and exercising but lost four lbs in the past few weeks from nausea/ decreased appetite. I am eating normally again, and I hope whatever it was is over. My thighs are skinny even if I can't appreciate it.
I want my usual energy and self back!!!
We are restating family run tonight - which is based on c 2 5 Knut we are doing it as a family so we all exercise together.0 -
Back to lifting today - felt brilliant! Smashed Stage 5A BWM in 1.40 secs :bigsmile: took 5secs off previous time.
Did take it easy on the weights after a week off, but still managed to up it on the bent over rows at 28kg (ie, I was too lazy to take the big plates off )
Okay, I'll be back at lunch time to read through. I'm supposed to be working right now, not procrastinating lol
Oh yeah. The children left the building yesterday on their grandparent holiday. It's all kinds of quiet here today :laugh:0 -
I'm not sure I can do deficit without exercise calories. How did I do this 2 years ago. Did I starve that first month when I was 500 below? I made maintenance today without exercise. My lunch was crap and my breakfast was too high as well out f sheer laziness and no desire to cook. Monday is usually a rest day but I may try to take a class or something.0
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Okedokee, lunch break! I'm just going through the last page, so apologies if I miss someone
Oooeer, tricep pushups... I haven't done them for ages. Will have a go now...
....
Okay. Did 5 pretty easily, but stopped at that because Polly is being Miss Velcro Kitten and keeps trying to kiss me every time I head towards the floor...
They might be fun to add onto a light cardio workout to make it a little more challenging.Those working out at home - do you all have squat racks? Otherwise how do you get your bar in position for back squats?
I have a squat rack now. Picked one up on eBay with lat cable, adjustable bench, extra barbell and 60kg in weights for $250. Totally sweet. I need to oil the bench so it moves a little more freely, but that's it.
Beforehand, because I'm so short, I used two dining chairs as my makeshift squat rack lol It worked pretty well actually!
Oh there's a newbie :happy: Hi greenthumb! And welcome
Start where you feel comfortable and work your way up from there. I learned everything pretty much with bodyweight too, then added dumbbells and then moved onto the barbell. Don't stress about upping weights every session. It's okay to move up slowly - I tend to stay on one weight for a couple of workouts and then move up when it feels comfortable.
With the step ups, do have a kitchen step or similar? That's what I use... although with my short legs, it comes to about my knees lol I hear you with the cats, I have to shut the garage door or else my kitten will curl up on my back while planking :laugh:
I am not measuring my thighs... mostly because I already know they are the biggest part of my body lol
I feel so AMAZING after lifting this morning! Could be because I also have no dependent little people hanging around me other than the cat lol But I've gotten a heap of stuff done and I'm also going to do some cardio this afternoon as well (just a Fitness Blender quickie lol). I feel happy, cheerful and my head feels clear - I really like it :bigsmile:
My girl rang me this morning to let me know that her loose tooth finally fell out yesterday afternoon, so she's happy. They have their cousins with them as well, so they are having a grand old time. It's nice knowing they are having fun, are safe and I don't have to run around after them
Ok, so my backside is now starting to ache
If I can walk properly tomorrow I didn't work hard enough :laugh:
Keep being awesome!0 -
Did some lifting instead of a run. I felt terrible very weak . I had to go down on my weights0
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Did some lifting instead of a run. I felt terrible very weak . I had to go down on my weights
You just said before you have not been well. This was kind of a given. Give yourself a break and don't sweat it. The fact that you got yourself back at it is your victory today. Coming back after being unwell is never easy. Next time you'll be back to normal.... today was a warm up. Look after yourself xxx0 -
dna, what wonderful break for you. I honestly would love to have just 24 hours to myself. Enjoy the peace!
Sam, I've been wondering the same thing- how did I eat at a deficit for so long? Right now I don't want to give anything up!
Pmag, take it easy. I know it's in our nature to want to jump back into things, but your body was obviously under stress already. Don't be too hard on yourself.
My goals for this week:
1. Log every bite.
2. Lift 3X
3. Hit 30% on my protien
4. Average less than 1900 cals/day
This should be a good starting point for cutting again.0 -
Pmag, I agree with Jo. When I had strep in the spring (had to get a monster shot in the butt, fever 104+), I was kind of surprised how long it took me to get back to working hard even though I was feeling fine in general.Did some lifting instead of a run. I felt terrible very weak . I had to go down on my weights
You just said before you have not been well. This was kind of a given. Give yourself a break and don't sweat it. The fact that you got yourself back at it is your victory today. Coming back after being unwell is never easy. Next time you'll be back to normal.... today was a warm up. Look after yourself xxx
I thought about running this morning. Eh.
I'm feeling much better about my calorie goals this week. I can do this.
I wish my knee would heal. I think it's been causing a mental block for me and that's why I had a hard time focusing on my lifting these last couple of weeks.
Since this is my week off from lifting, I'd like to run a few times... The humidity was at 90% when I rolled out of bed this morning :sick:0 -
Good morningish Ladies, hope everyone had a good weekend.
Sam thanks for the videos they were helpful.
I was wondering if I am logging this correctly, when I do the step ups & the lunge, I'm holding 40lb dumbells in each hand, do I log that as 40lbs or 80 since Im holding 2 & doing the exercise?
And I don't know what these tricep push ups are but they do not sound like fun. :ohwell:
Hello my felloe newbies :bigsmile:0 -
I gave my new 45-minute routine a go, today. So, I am done! And, the weather is PERFECT for a nice walk after work. AND, I have already pre-logged my calories for Mon-Fri.
So, this should be a good week!
BOOM!0 -
I am HOME! Eating out at restaurants has been sickening! :sick: Summer traveling is done until our last bout in September.
Sam, have you received your money back?0 -
Hello Gals
I am back from vacation, Crater Lake expedition, weather was awesome. I need to weigh and see the damage if any. I have 12 days to work it and be hot for a wedding I'm attending. I read "Wild" by Cheryl Strayed during my trip and I'm really inspiredto kick it up a notch with my walking/hiking. I'm even thinking of hiking part of the Pacifici Crest Trail for my 50th birthday in 2 years which would actually give me something to train for. I've done some trekking in the past (l lived in Nepal for a year). Out of anythimg else I could potentially do to celebrate a milestone birthday I like the idea of hiking for a month. So I'll see if my ambition for this wears off but right now I am seriously considered it.
I just ate a lovely large scoop of mint chocolate chip ice cream for lunch, so good.
I hope all is well generally here, it so hard to keep up daily let alone catch up after a week.0
