Not Going Gently into Perimenopause: Part NROL4W

[DanceDiva]

Originally Posted by stingo

Sounds like whatever you're doing is working, since you're able to handle real-life situations better, which (I think) is the point of working out. Good job.

Well, you already know that I'm into the nurturing of my mind, body, and spirit, so I loved that all were nourished.

[nutbar]

Originally Posted by DanceDiva

Diane: Pretty lady with the short attention span -- did you listen to the song?

I tried listening to it the first time I saw the link but it wouldn't load. Being of little brain, I then promptly forgot about it. I did get it to load just now. Nope, didn't like it or him. He's got a Michael Jackson thing going on there, by the way.

I listened to Mexico by Clay Walker. I liked the song, but what I thought was hilarious is that it is only 2:41. That's good for the matrix but I didn't think country music was going into the 4 min or less vein of song length. I still like epic-sized songs.

Yep, Mexico is short. Too short. Another of my all-time favorite songs is only 2:11 and it kills me that it's so short. (John Denver's "The Eagle and The Hawk") There should be a law against short songs.

I wish I could tell you you dreamed it so I could say you're nuts. However, it's in your log.

See how I am? Now that I know it wasn't a dream, I can ask how his trip went and how long he'll be gone. <--- Pretend that's a question.

[DanceDiva]

He's got a Michael Jackson thing going on there, by the way. Yes, known. I think he's trying to live that down.

John Denver's "The Eagle and The Hawk" I had never heard this song. I liked it. It stops just as it's getting really good. The only JD song I liked before then is "Annie's Song" (learned in 6th grade chorus).

I can ask how his trip went and how long he'll be gone. He made it in safe, so I'm happy. Trip length is indeterminate at the moment.

[DanceDiva]

Workout Start Time: 5 a.m.
Workout Length: 1 hour 18 min

WARM-UP

• Done at home, bits and bobs from previous warm-ups along with side walks with hip raises (using resistance band)

WORKOUT: NROL4W STAGE 3, WORKOUT A (Modified)

1-Armed DB Snatch (alt reps all L/all R)
2 x 6 reps x 25 lbs (+5 lbs)


DB 1-Leg Romanian Deadlift/BB Bent-over Row (alternating sets)
DB 1-Leg Romanian Deadlift (1 DB per hand)
2 x 6 reps x 20 lbs (each hand) (+5 lbs/+10 lbs)

BB Bent-over Row
1 x 6 reps x 65 lbs (+10 lbs)
1 x 6 reps x 70 lbs (+10 lbs)
Alternating Set Notes:
Romanian Deadlift: 2nd set was crappy. Fatigue and concentration waning at same time. I attribute this to still feeling metabolic affect from DB Snatch


DB 1-Arm OH Squat/DB Incline Bench Press (alternating sets)
DB Incline Bench Press (30° incline)
2 x 6 reps x 25 lb DB each hand

DB Single-Arm Overhead Squat (alt reps all L/all R)
2 x 6 reps x 10 lb DB/20 lb DB
Alternating Set Notes:
DB Incline Bench Press: I tried the 30-lb DBs. Got them in place but raising was a no go. Next workout going to go to other gym that has 2.5-lb incremental DBs and going to try 27.5 lbs.


Reverse Wood Chop/Plank (alternating sets)
Reverse Wood Chop
2 x 6 reps x 40 lbs (+ 5 lbs)

Plank (in push-up position)
2 x 105 sec x BW (+15 sec/+60 sec)
Alternating Set Notes:
Plank: 2nd set was done on the handicap ramp with feet up in the elevated portion. Was going to the Group X room and was told that floor was wet. Ramp is right outside the room, so I dropped and did the plank there.

COOL DOWN
None


MUSIC OF THE DAY:

4 minutes (the 4-minute single version) by Madonna/Justin Timberlake/Timberland

LOVE IT and still listening to it this evening


AFTERS
Came home and got ready for work then went to dentist.


************************
Cathe Stretch Max: Stability Ball Stretch (19 minutes): Absolutely love this routine. Didn't realize that the stability ball adds a different kind of feeling to the stretches. Done after getting home from work.

Bought a stability ball on the way home from work. Bought a air mattress automatic pump in order to blow it up fast, HOWEVER, the stupid pump has a rechargeable battery that takes 10+ hours to charge. You'd think if it has a plug, it should work when plugged in. Not the case. I blew the ball up with the hand pump that came with it. The rechargeable one goes back tomorrow.

[LWilson212]

When I bought my swiss ball a few years back, Shawn blew it up for me with the hand pump. He was bitching up a storm about how you get more of a workout blowing up the stupid thing! Of course the cat poked a hole in it within a week so now it has a bicycle tire patch on it and is semi-deflated.

[Bytsi]

Bought a stability ball on the way home from work. Bought a air mattress automatic pump in order to blow it up fast, HOWEVER, the stupid pump has a rechargeable battery that takes 10+ hours to charge. You'd think if it has a plug, it should work when plugged in. Not the case. I blew the ball up with the hand pump that came with it. The rechargeable one goes back tomorrow.

ROTFL! Did the rechargeable pump come with a label that said "do not use in bathtub" too?

[gregl515]

Originally Posted by DanceDiva

Diane: Pretty lady with the short attention span -- did you listen to the song?I listened to Mexico by Clay Walker. I liked the song, but what I thought was hilarious is that it is only 2:41. That's good for the matrix but I didn't think country music was going into the 4 min or less vein of song length. I still like epic-sized songs.

I wish I could tell you you dreamed it so I could say you're nuts. However, it's in your log.

And just for you, I'm going to stop using the TOM acronym in my log. I'm on my PERIOD! I would hate for anyone to be confused with that mess.

Nopt Aunt Flo has arrived?

[DanceDiva]

Originally Posted by LWilson212

When I bought my swiss ball a few years back, Shawn blew it up for me with the hand pump. He was bitching up a storm about how you get more of a workout blowing up the stupid thing! Of course the cat poked a hole in it within a week so now it has a bicycle tire patch on it and is semi-deflated.

You think Shawn was trying to make sure you knew how much he was putting himself out for you? Or were he and the cat in cahoots?

I bought one of the supposedly professional strength ones. I have no critters so it better not get a hole in a week or it's going back too.

Originally Posted by Bytsi

ROTFL! Did the rechargeable pump come with a label that said "do not use in bathtub" too?

I was so hot, I didn't even look any further -- I wouldn't be surprised if it did.

But let me tell you the rest of the story. They had two versions of this pump in the store -- one cheaper than the other but no noticeable difference (at first). I took a ball upstairs to the camping equipment (where the pump was). I selected the cheaper pump first and sat in a lawn chair, opened both boxes and put the attachment tip in the ball to see if it fit. It fit and then promptly broke off in the ball. I then got the more expensive pump and tried it in the ball hole. It didn't break. So I went back downstairs with all 3 boxes and went over to get another ball -- they didn't have any more of that version. That's how I ended up with the professional ball. I took the ball with the tip in it and the broken pump up to customer service to tell them the tip broke off in the ball. The woman asked me if I wanted to exchange them for the ones I had in my hand. I'm like no this happened in the store. I wanted to try this out before I got home to make sure I didn't have to come back because the tip didn't fit. And I didn't want to just put them back on the shelf and have someone else buy defective merchandise. And after all that, I still have to go back to the store for a return.

Originally Posted by gregl515

Nopt Aunt Flo has arrived?

I'm in raw mode -- no more euphemisms. But that one is pretty good.

[DanceDiva]

I leave the doctor's yesterday starving, headache, light-headed. I can't get food fast enough. First stop McDonald's Filet O'Fish in the car. Then Starbucks -- coffee. Then home and ate leftovers. Then 3 hours of sleep. No more fasting blood tests when I can't get it done first thing in the morning.

So while at work I plan out rest of the week's workouts. Decide since no cardio yesterday, I would go to hip-hop today then get up at 4 and do my NROL4W workout. When I got home, I was tired and had to talk myself into going.

Hip-Hop (60 minutes): scheduled instructor is not there. Substitute is good, HOWEVER, she is more intent on teaching dance than cardio. When there were 8 minutes left and she said she had a couple more 8-counts she wanted to teach, I left.

Weight Test: So since I was at the gym with the 2.5-lb dumbbell increments, I decided to try the 27.5 lb incline bench press. Had no issue at all doing the 6 reps of Stage 3. Now I'm thinking for sure I should be able to do at least 1 rep with 30 lbs.

Must have coffee in the morning: Stop at the store to get some. Damn store has every coffee but the one I want. When I'm leaving stupid person stops in the parking lot to let able-bodied people not walk 10 feet to a vehicle and act like they want to take all day to move. I'm glad I'm not packing. When I get to the second store, they have coffee, and it's $1 cheaper. Leaving again, behind pokey the puppy -- I swear I hate the drivers here. When he goes toward one exit, I head to the other, and leave him in the dust. I'm thanking Jesus that I'm not packing.

Home on the Range: When I got home, I decided I have not had enough of a workout, so I decided to do my NROL4W workout. Did the abdominal portion 1st and at home. No additional warm-up here, as I figured the hip-hop was enough of a warm-up.

NROL4W Stage 3 Workout B (MODIFIED): Part I
Superset: rested 105 sec after 1st Swiss-ball Crunch set then no more rest until all sets completed
D1: Swiss-Ball Crunch (DB arms overhead)
2 x 6 reps x 15 lbs (+5 lbs)
D2: Hip Flexion: Reverse Crunch (on floor, feet held DB)
2 x 6 reps x 15 lbs
D3: Lateral Flexion: Hanna 3
2 x 6 reps x BW

Straight Sets
E: Prone Cobra (with feet raised)
2 x 105 sec

To the 2nd Gym: Went to the gym closer to my house. When I got there decided I needed some warm-up. Kicks, side lunges w/twist, hip rotations, quad pulls

NROL4W Stage 3 Workout B (MODIFIED): Part II
Straight Sets
A: Romanian Deadlift/Bent-Over Row
2 x 6 reps x 70 lbs (S1:+10 lbs/S2: +5 lbs)

Alternating Sets
B1: Partial Single-Leg Squat
1 x 6 reps x BW (R leg then L leg) (-15 lbs)
1 x 6 reps x 10 lbs (L leg then R leg) (-5 lbs)
Intentionally lowered weight to see if I could go lower in squat. Did go lower. 1st set last leg, stupid ass man walks in close to me and I lose focus -- didn't lose balance but didn't go as far. Pissed off. He's putzing around in between light weights and doing light weights on cable machine. Every time I see him from this point on, I want to smack him.

B2: Wide-Grip Lat Pulldown
2 x 6 reps x 80 lbs (S2: +10 lbs)
Here is where being pissed off seemed to work to my benefit because I killed the weight on these sets and was able to hold weight in down position


Alternating Sets
C1: Back Extension (plates held at chest)
2 x 6 reps x 30 lbs (S1/S2: +5 lbs)

C2: YTWL
2 x 6 reps x 5 lbs
Wanted to up the weight here, however, found it hard to hold two items in one hand and do this exercise. Stupid gym didn't have 7.5-lb dumbbells on the floor

Workout Time: 1 hour 18 min (includes ride to gym)


Home again:
Do you think I'm finished? No, I decide I need to end with a formal stretch.

Gaiam's A.M. Stretch (25 minutes): Very good routine. Is definitely for waking up. I did it all and it stretched out things very well, however, it has more dynamic movement than the P.M. Stretch. My hips and back especially appreciated this stretch. I found that I was actually starting to get peaceful during the back rotations.

Soothe the Beast:
Had my bath, coffee, and a Healthy Choice spaghetti meal I bought to take to work for lunch because I didn't feel like cooking anything. It is now tomorrow. Good night!!!

[stingo]

Wow you certainly had a busy day. Good on you for not cleaning out the gene pool though you were certainly tempted.

[LWilson212]

Originally Posted by DanceDiva

Must have coffee in the morning: Stop at the store to get some. Damn store has every coffee but the one I want. When I'm leaving stupid person stops in the parking lot to let able-bodied people not walk 10 feet to a vehicle and act like they want to take all day to move. I'm glad I'm not packing. When I get to the second store, they have coffee, and it's $1 cheaper. Leaving again, behind pokey the puppy -- I swear I hate the drivers here. When he goes toward one exit, I head to the other, and leave him in the dust. I'm thanking Jesus that I'm not packing.

You have me in tears! Sorry your day sucked - I would be the same way - don't get between me and my coffee or I'll be dropping F-bombs like no one's business.

[Willie]

Originally Posted by DanceDiva

Must have coffee in the morning: Stop at the store to get some. Damn store has every coffee but the one I want. When I'm leaving stupid person stops in the parking lot to let able-bodied people not walk 10 feet to a vehicle and act like they want to take all day to move. I'm glad I'm not packing. When I get to the second store, they have coffee, and it's $1 cheaper. Leaving again, behind pokey the puppy -- I swear I hate the drivers here. When he goes toward one exit, I head to the other, and leave him in the dust. I'm thanking Jesus that I'm not packing.

Tracey, I now know that we are connected. I DO NOT go without coffee in the morning, and there is nothing worse-- even after I've been making the same trip, every morning, for 15 years-- than a bad cup of coffee, a slow barista, or a nit wit who won't get out of my damn way. Who are these people who view coffee as a treat, to be sipped, and mulled over, and enjoy while gently traipsing either through the store or (God forbid) back to their car. Where are all the people like me, for whom coffee is a necessity, not to be questioned or taken lightly?

I'm sorry you're having a rough day, but your workouts look great, and I, for one, am sure that the ass-hat in the gym knew you were lifting more weight than he, and was more-than-mildly embarrassed.

I hope today is better for you!

[Bytsi]

When I'm leaving stupid person stops in the parking lot to let able-bodied people not walk 10 feet to a vehicle and act like they want to take all day to move. I'm glad I'm not packing.

ROTFL!!! I'm so glad I'm not the only one who wants to get that Darwinian stuff to move a bit more quickly

Hope today's better for ya'

[nutbar]

Holy hell, woman. If you ever need bailed out, send a smoke signal and I'll be right there. Stupid people need to be beat on a regular basis. I need to beat people on a regular basis. It all works out.

That Justin Timberlake song I said I didn't like? I can't get it out of my head now. Argh. I need to listen to some of his other songs because there's something about his voice/style that seems to have hooked me. I just can't stand the Herbie Hancock techno crap in there with it.

Forgot to say I'm feeling ya on the coffee, too. The store was out of my coffee this week so I had to substitute a bag of different stuff. Not cool.