NROL Supercharged log

pemtca

Stats: Female, age 41, 63kg, 169cm.
Completed NROLFW in December 2013 (first program lifting) - enjoyed the variety so started Supercharged in January 2014. I need to log my workouts somewhere, so may as well be here!
Goals: become stronger/fitter/leaner

5/2/14 Basic Training 2, workout B3

Range of Motion work (10mins)

Core: Pushaways 2x10 (each side)

Power: Jump squats 2 x 8 (2 x 16kg d/bells)

Superset: Offset-loaded step-up (14kg)/Jacknife push-up (4x10)
Superset: Back squat (55kg)/Single arm half kneeling lat pulldown (49.5/41.5* on cable machine) (4x10)
*Struggled with the third set of lat pulldowns and had to drop to 41.5 for the last 5 on each arm, but went back up to 49.5 for 4th set

Intervals: on bike 30secs sprint/30 secs rest x 6

Stretching/foam rolling

pemtca

Lunchtime run: 5k in 27mins 30secs

pemtca

7/2/14 Basic Training 2, workout A4

Warm-up/Range of Motion work (10mins)

Core: Cable Kneeling Static Hold 2x30 secs each side (22.5 on cable machine)

Combination: Squat & Press 2 x 10 (2 x 10kg d/bells)

Superset: [Backward lunge (2x12kg dbells)/Half-Kneeling Cable Row (49.5)] 4x10
Superset: [Romanian Deadlift (45kg)/Pushups] 4x10

Intervals: 30secs work/30secs rest, doing 30 secs each of Jump squats/Jump lunges/Mountain Climbers/Plank Jacks/Butt-kicks/High knees

Stretching/foam rolling

pemtca

10/2/14 Basic Training 2, workout B4

Range of Motion work (10mins)

Core: Pushaways 2x10 (each side)

Power: Jump squats 2 x 8 (2 x 16kg d/bells)

Superset: Offset-loaded step-up (15kg)/Jacknife push-up (4x10)

Back squat warm ups:
5 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg

Superset: Back squat (55kg)/Single arm half kneeling lat pulldown (7 plates - 35 on a different cable machine - felt the same as 49.5 on original machine) (4x10)
Should have upped the back squat to 57.5kg today, but wasn't feeling it. 55kg was a struggle for 4 sets of 10


Intervals: on bike 30secs sprint/30 secs rest x 6

Stretching/foam rolling

pemtca

Lunchtime run- 5k in around 27mins

pemtca

Half-hour of stretching & foam-rolling this morning. Should have gone for a lunchtime run but weather didn't co-operate.

pemtca

12/2/14 Basic Training 2, workout A5

Warm-up/Range of Motion work (10mins)

Core: Cable Kneeling Static Hold 2x30 secs each side (4 plates on cable machine)

Combination: Squat & Press 2 x 10 (2 x 10kg d/bells)

Superset: [Backward lunge (2x12.5kg dbells)/Half-Kneeling Cable Row (49.5)] 4x10
Superset: [Romanian Deadlift (47.5kg)/Pushups] 4x10

Intervals: 30secs work/30secs rest, doing 30 secs each of Mountain Climbers/Plank Jacks x 3

Stretching/foam rolling

pemtca

Very leisurely lunchtime run - 5.15k in around 29 mins

pemtca

14/2/14 Basic Training 2, workout B5

Range of Motion work (10mins)

Core: Pushaways 2x10 (each side)

Power: Jump squats 2 x 8 (2 x 16kg d/bells)

Superset: Offset-loaded step-up (16kg)/Jacknife push-up (4x10)

Back squat warm ups:
5 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg

Superset: Back squat (57.5kg)/Single arm half kneeling lat pulldown (49.5 on cable) (4x10)

Intervals: on bike 30secs sprint/30 secs rest x 6

Stretching/foam rolling

pemtca

Back in the gym today after a week off.
25/2/14 Basic Training 3 Workout A1

Warm-up & range of motion work 10mins

Mountain climbers 3x10 e/s

Kettlebell swings 12kg 2x8

Superset:
Rom deadlift 45kg
Push-ups
Reverse lunge from step 2x8kg
3x12reps each

Superset:
DB 2 point row 12kg
Push-up & row 2x4kg
Was supposed to be 3x12 each side, but I could only manage 3x6 e/s of the push-up & row

Intervals on bike: 30secs sprint/30secs rest x 6
Stretching/foam rolling x 10 mins


Lunchtime run 5.4km in 31.45

pemtca

Lunchtime run: 5.75km in 32 mins

pemtca

28/2/14 Basic Training 3 Workout B1

Warm-up & range of motion work 10mins

Cable Tall Kneeling Chop (25) 3x10 e/s

Explosive Push-Ups 2x5

Superset:
Offset Overhead squat 8kg Kettlebell
Standing Lat Pulldown 76.5
Single Leg Romanian Deadlift 8kg db (1st set), 10kg db
3x12reps each (each side for OOS & SLRD)

Superset:
Standing Single Arm Cable Chest Press 22.5
Squat & Press 2x7kg dbs
3x12reps each (each side for SSACCP)

Intervals
Plyo jumps on step
High Knees
Butt Kicks
Plyo jumps on step
Mountain Climbers
Plank Jacks
30secs of each/30secs rest

Stretching/foam rolling x 10 mins

pemtca

Have to workout two days in a row this week so I'm doing a hybrid of A2/B2 separated into upper/lower on two days:

3/3/14 Basic Training 3 A2/B2 Upper

Cable Tall Kneeling Chop (25) 3x10 e/s

Explosive Push-Ups 2x6

Superset:
Standing Lat Pulldown 55 (different cable machine)
Push-ups
Standing Single Arm Cable Chest Press 15 (different cable machine)
3x12reps each (each side for SLP & SSACCP)

Superset:

DB 2 point row 12.5kg
Push-up & row 2x4kg
3x12reps (each side for DB2PR only)

Intervals:
Bike 30secs sprint/30secs rest x 6

Stretching

pemtca

Lunchtime run: 9.5km in roughly 55 mins

pemtca

4/3/14 Basic Training 3 A2/B2 Lower

Mountain climbers 3x10 e/s

Kettlebell swings 12kg 2x8 e/s

Superset:
Rom deadlift 45kg, 47.5kg, 47.5kg
Reverse lunge from step 2x8kg
Single Leg Romanian Deadlift 12kg
3x12reps each (e/s for lunge & single leg dl)

Superset:

Offset Overhead squat 8kg Kettlebell
Squat & Press 2x7kg dbs, 2x8kg, 2x8kg
3x12 reps each

Intervals:
Plyo jumps on step
High knees
Butt kicks
Plyo jumps on step
Mountain climbers
Plank Jacks
30secs of each with 30 secs rest in between

Stretching/foam rolling

pemtca

Lunchtime run 4.9km in 27mins

pemtca

Lunchtime run 5.2k in 28mins

pemtca

7/03/14 Basic Training 3 Workout A3

Warm-up & range of motion work 10mins

Mountain climbers 3x10 e/s (no break)

Single Arm Kettlebell swings 12kg 2x8 e/s (no break)

Superset:
Rom deadlift 47.5kg
Push-ups
Reverse lunge from step 2x9kg
3x12reps each

Superset:
DB 2 point row 12.5kg
Push-up & row 2x4kg
3x12 e/s of DB2PR & 3x7 e/s of the push-up & row

Intervals on bike: 30secs sprint/30secs rest x 6
Stretching/foam rolling x 10 mins

pemtca

10/3/14 Basic Training 3 Workout B3

Warm-up & range of motion work 10mins

Cable Tall Kneeling Chop (30) 3x10 e/s

Explosive Push-Ups 2x7

Superset:
Offset Overhead squat 4kg db (dropped this right down cos I wasn't getting good range of motion with the 8kg)
Standing Lat Pulldown 50
Single Leg Romanian Deadlift 12.5kg db
3x12reps each (each side for SLRD)

Superset:
Standing Single Arm Cable Chest Press 20
Squat & Press 2x8kg dbs
3x12reps each (each side for SSACCP)

Intervals
Bike 30secs sprint/30secs rest x 6

Stretching

pemtca

Lunchtime run, 6.55km in around 37 mins

pemtca

Lunchtime run: 5.5km in 30mins

pemtca

12/03/14 Basic Training 3 Workout A4

Warm-up & range of motion work 10mins

Mountain climbers 3x10 e/s (no break)

Single Arm Kettlebell swings 12kg 2x8 e/s (no break)

Superset:
Rom deadlift 50kg
Push-ups
Reverse lunge from step 2x9kg
3x12reps each

Superset:
DB 2 point row 12.5kg
Push-up & row 2x4kg
3x12 e/s of DB2PR & 3x8 e/s of the push-up & row

Intervals: Single Arm Kettlebell swings 12kg 6x30secs, 30secs rest in between
stretching/foam rolling x 10 mins

pemtca

13/3/14 Lunchtime run - 5.75km in 31ish mins

14/3/14 Basic Training 3 Workout B4

Warm-up & range of motion work 10mins

Cable Tall Kneeling Chop (30) 3x10 e/s

Explosive Push-Ups 2x8

Superset:
Offset Overhead squat 4kg db
Standing Lat Pulldown 55
Single Leg Romanian Deadlift 14kg db
3x12reps each (each side for SLRD)

Superset:
Standing Single Arm Cable Chest Press 20
Squat & Press 2x8kg dbs
3x12reps each (each side for SSACCP)

Intervals: Single Arm Kettlebell swings 12kg 6x30secs, 30secs rest in between
stretching/foam rolling x 10 mins

pemtca

7km ish run in 41mins this morning

pemtca

Started Basic Training 4 this morning - last part of the basic training phase, thankfully

19/3/14 Basic Training 4 Workout A1

Warm-up & range of motion work 10mins

Swiss ball rollout (found this really tough) 4x5 (should have been 2x10 but could just about manage 5 each time)

Reverse Lunge & shoulder press 2x10 (2x6kg db)

Superset:
Sumo Dumbell Deadlift 25kg db
T Push-up
4x10

Superset:
Crossover step-up 12kg db
Inverted Row
4x10

Metabolic set:
Romanian Deadlift 50kg
Push-up
Farmers walk 2x18kg db
Standing Cable Row 31.5
2x20secs each, no rest

Stretching & foam rolling to finish

pemtca

20/3/14 Lunchtime run, 5.1km in 29mins

21/3/14 Basic Training 4 Workout B1

Side plank, feet elevated 2 x 30secs each side

Romanian Deadlift & Row 2x10 (25kg)

Superset:
Front Squat (20kg, 22.5kg, 25kg, 25kg)
Dumbell 3 point row (14kg)
4x10

Superset:
Split squat, rear foot elevated (2x12kg db)
Dumbell bench press (2x8kg 1st set, 2x9kg the rest)
4x10

Metabolic set:
Goblet Squat 20kg
Kneeling lat pulldown 62.5
Walking lunges 2x8kg db
Dumbell shoulder press 2x6kg
2x20secs each, no rest

Stretching & foam rolling to finish

pemtca

24/3/14 Basic Training 4 Workout A2

Warm-up & range of motion work 10mins

Swiss ball rollout (found this really tough) 2x10

Reverse Lunge & shoulder press 2x10 (2x6kg db)

Superset:
Deadlift 50kg
T Push-up
4x10

Superset:
Crossover step-up 12.5kg db
Inverted Row
4x10

Metabolic set:
Romanian Deadlift 50kg
Push-up
Farmers walk 2x20kg db
Standing Cable Row 31.5
2x20secs each, no rest

Stretching & foam rolling to finish

pemtca

Lunchtime run 5.25km in 31 mins

pemtca

5.45km today in just over 30 mins

pemtca

26/3/14 Basic Training 4 Workout B2

Side plank, feet elevated 2 x 30secs each side

Romanian Deadlift & Row 2x10 (27.5kg)

Superset:
Front Squat (27.5kg)
Dumbell 3 point row (14kg)
4x10

Superset:
Split squat, rear foot elevated (2x12.5kg db 1st set, 2x14kg db the rest)
Dumbell bench press 2x9kg db
4x10

Metabolic set:
Goblet Squat 22.5kg
Kneeling lat pulldown 76.5
Walking lunges 2x8kg db
Dumbell shoulder press 2x6kg
2x20secs each, no rest

Stretching & foam rolling to finish

pemtca

Lunchtime run - 5.67km in 32mins

pemtca

28/3/14 Basic Training 4 Workout A3

Warm-up & range of motion work 10mins

Swiss ball rollout 2x10

Reverse Lunge & shoulder press 2x10 (2x6kg db)

Superset:
Deadlift 50kg/52.5kg/55kg/55kg
T Push-up
4x10

Superset:
Crossover step-up 14kg db
Inverted Row (Lat pulldown for the last set as no bar free)
4x10

Metabolic set:
Romanian Deadlift 52.5kg
Push-up
Farmers walk 2x20kg db
Standing Cable Row 40
2x20secs each, no rest. Epic fail on the second set of Romanian DLs - grip went after three reps, tried again same thing happened.

Stretching & foam rolling to finish

pemtca

Back in action today after an enforced week off with a bad cold.

7/04/14 Basic Training 4 Workout B3

Side plank, feet elevated 2 x 30secs each side

Romanian Deadlift & Row 2x10 (27.5kg)

Superset:
Front Squat (27.5kg)
Dumbell 3 point row (14kg)
3x10

Superset:
Split squat, rear foot elevated (2x14kg db)
Dumbell bench press 2x10kg db
3x10

Metabolic set:
Goblet Squat 20kg
Kneeling lat pulldown 76.5
Walking lunges 2x8kg db
Dumbell shoulder press 2x6kg
2x20secs each, no rest

Stretching & foam rolling

pemtca

Did a lunchtime run yesterday as well - 5k in around 28mins

pemtca

8/4/14 Lunchtime run 5.2km in 29 mins

9/4/14 Basic Training 4 Workout A4

Warm-up & range of motion work 10mins

Swiss ball rollout 4x5

Reverse Lunge & shoulder press 2x10 (2x6kg db)

Superset:
Deadlift 55
T Push-up
3x10

Superset:
Crossover step-up 15kg db
Inverted Row
3x10

Metabolic set:
Romanian Deadlift 50kg
Push-up
Farmers walk 2x20kg db
Standing Cable Row 25
2x20secs each, no rest.

Stretching & foam rolling to finish

pemtca

11/04/14 Basic Training 4 Workout B4

Side plank, feet elevated 2 x 30secs each side

Romanian Deadlift & Row 2x10 (30kg) - struggled with the last few reps

Superset:
Front Squat (32.5kg)
Dumbell 3 point row (15kg)
3x10

Superset:
Split squat, rear foot elevated (2x15kg db)
Dumbell bench press 2x10kg db
3x10

Metabolic set:
Goblet Squat 20kg
Kneeling lat pulldown 76.5
Walking lunges 2x8kg db
Dumbell shoulder press 2x6kg
2x20secs each, no rest

Stretching & foam rolling

pemtca

Forgot to put in yesterday's run
10/4/14 5.65km in 33 mins

pemtca

New phase today - Hypertrophy I
14/4/14 Hypertrophy 1, Workout A1

Warm-up

Plank, feet elevated on step 2 x 30secs
Swiss ball rollout 4 x 5

Superset:
Single Leg Romanian Deadlift (15kg db)
Dumbbell Bench Press (2 x 12kg db)
4 x 6

Superset:
Deadlift (50kg/55kg/57.5kg/60kg)
Dumbbell 3 point row (15kg db)
4 x 6

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 with just the bar

Stretching/foam rolling

pemtca

5.2km lunchtime run in 28 mins

pemtca

5km run in 28.5 mins

pemtca

16/04/2014 Hypertrophy 1 Workout B1

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x10kg dumbbells)
Dumbbell Shoulder Press (2x8kg dumbbells)
1x10 (forgot I was supposed to be doing 12 for the sets)
2x12

Squat warm-up
6x20kg
6x30kg

Superset:
Squat (40kg/45kg/47.5kg) kept these fairly light to focus on getting below parallel
Inverted row
3x12

Mixed complex
DB Squat (2x8kg db)
Standing Row (2x8kg db)
Push-up
3x8

Stretching & foam rolling

pemtca

Really slow 6.5km run yesterday.

18/4/14 Hypertrophy 1, Workout A2

Warm-up

Plank, feet elevated on step 2 x 30secs
Swiss ball rollout 4 x 5

Superset:
Single Leg Romanian Deadlift (8kg db)
Dumbbell Bench Press (2 x 6kg db)
2 x 20

Superset:
Romanian Deadlift 40kg
Dumbbell 3 point row (8kg db)
2 x 20

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 with just the bar

pemtca

Really slow 5km run today- absolutely wrecked

pemtca

5km run - think around 28mins (battery died midway) so a fair bit faster than yesterday!

pemtca

23/04/2014 Hypertrophy 1 Workout B2

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x15kg dumbbells first set - wasn't getting good range of motion so dropped to 14kg for the rest)
Dumbbell Shoulder Press (2x10kg dumbbells)
4x6

Squat warm-up
4x30kg
4x40kg

Superset:
Squat (50kg/52.5kg/55kg/57.5kg)
Inverted row
4x6

Mixed complex
DB Squat (2x9kg db)
Standing Row (2x9kg db)
Push-up
3x8

Stretching & foam rolling

pemtca

5km run in 27mins 30secs

pemtca

25/4/14 Hypertrophy 1, Workout A3

Warm-up & mobility 10mins

Plank, feet elevated on step 1 x 30secs, 1 x 35secs
Swiss ball rollout 1 x 10, 2 x 5

Superset:
Single Leg Romanian Deadlift (10kg db)
Dumbbell Bench Press (2 x 8kg db)
3 x 12

Superset:
Deadlift 50kg
Dumbbell 3 point row (12kg db)
3 x 12

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 22.5kg

Stretching & foam rolling

pemtca

28/04/2014 Hypertrophy 1 Workout B3

Warm-up & range of motion work - 10 mins

Side plank, feet elevated, reduced base of support 2x30secs each side
Swiss ball mountain climbers 2x10 each side

Superset:
Bulgarian Split Squat (2x8kg dumbbells)
Dumbbell Shoulder Press (2x6kg dumbbells)
2x20

Squat warm-up
5x20kg
5x30kg

Superset:
Squat (40kg)
Half-kneeling lat pulldown (45 on the cable machine)
2x20

Mixed complex
DB Squat (2x9kg db)
Standing Row (2x9kg db)
Push-up
3x8

Stretching & foam rolling

pemtca

5.65km lunchtime run in 33 mins

pemtca

5.1km run in 27mins

pemtca

30/4/14 Hypertrophy 1, Workout A4

Warm-up

Plank, feet elevated on step 2 x 35secs
Swiss ball rollout 4 x 5

Superset:
Single Leg Romanian Deadlift (15kg db)
Dumbbell Bench Press (2 x 12.5kg db)
4 x 6

Deadlift warmup: 5x40kg, 5x50kg
Superset:
Deadlift (55kg/57.5kg/60kg/62.5kg)
Dumbbell 3 point row (16kg db)
4 x 6

Barbell Complex:
Bent-over Row
Front Squat
Shoulder Press
3 x 8 22.5kg

Stretching/foam rolling