Not Going Gently into Perimenopause: Part NROL4W

[DanceDiva]

1/2-way mark.

NROL4W STAGE 1, WORKOUT A
Warmed up at home jogging back and forth down hall. Was reading one of the links Lisa~ listed and found an article "Hamstring Dominance" so I decided to incorporate some of those exercises into the warm-up. After jogging did Glute Bridge (twice), Single Leg Glute Bridge (once each leg), Clamshells (with mini band) modified leg back to fire higher in glute, and a few BW squats. These exercises are from the "Activate" (turn on glute) stage. Next wo, I'll incorporate some of the "Integrate" (work glute) stage.

• Barbell Squat:
  Warm-up: 67#x8
  S1: 78#x12. S2: 78#x12
  In between sets, did hip flexor stretches.

Alternating Sets:

• 30° Push-ups: S1: 12. S2: 12
  S1: slowed at 11.
  S2: slowed at 7. At the end of S2, felt in R shoulder. Also felt R arm was the one pushing hardest to finish this set.
  
• Seated Row: S1: 60#x12. S2: 60#x12
  Felt both sets in arms (triceps) but not as much as last A wo.
  

Alternating Sets:

• Step-ups (reps both legs, 10# dumbbells, both sets high step) (+2 lbs):
  S1: 12. S2: 12.
  S1: 4 breaths between leg change. Heart rate very elevated. When I got to R leg, leg & hip didn't want to do this.
  S2: 6 breaths between leg change. R leg & hip fine to begin felt in R leg @8.
  
• Jackknifes (performing with feet instead of shin on ball):
  S1: 6. S2: 14
  S1: Did while still winded from step-ups. Didn't establish balance from start. Felt unbalanced throughout. Made it to 6 before feet came off ball.
  S2: Waited 2 minutes to come down from step-ups. Established balance with shins on ball, then rolled to feet and re-established balance. Added the 4 to make up the 4 missed in the first set.

Cool down: 10 minutes of stretching. Added fire hydrants for glutes. Also extended glute stretch.

After Workout: Sweaty and feeling good. Waited late and went to gym during busy time and happily had no wait time for equipment.

Muscles "felt" this evening: Triceps, lats, and glutes. Hamstrings good. Will continue warm-up, cool down additions.

*************************
Finally ordered an MP3 player. I can't wait for it to get here. The gym preset music channel is not my cup of tea.

Been thinking a lot about the weight to use in these workouts. I really wish that the book would have had a discussion about when enough is enough. What if an exercise primary targets a muscle I think is sufficient size/strength? How am I supposed to determine if the weight I chose is one that will cause muscle growth, reduction, or maintenance.

For me, this stage is too long or two workouts are too short. I'm ready to do something else.

[LWilson212]

You rock telling that guy to buzz off! See I have no balls, I would have just fumed on the inside.

Leah

[dillytl]

Tracey - nice job on the workout!! Glad to hear you ordered an MP3 - having your own music is great!!!

[RacerBill]

Originally Posted by DanceDiva

Finally ordered an MP3 player. I can't wait for it to get here. The gym preset music channel is not my cup of tea.

I think Lou Schuler said in TAP: no matter which gym you go to, the music sucks. Good move on getting the MP3 player.

Originally Posted by DanceDiva

Been thinking a lot about the weight to use in these workouts. I really wish that the book would have had a discussion about when enough is enough. What if an exercise primary targets a muscle I think is sufficient size/strength? How am I supposed to determine if the weight I chose is one that will cause muscle growth, reduction, or maintenance.

This is just a very general rule of thumb: if you can finish all your reps/sets easily, then go up. You should be just barely able to finish all your reps/sets, or perhaps miss a rep or two near the end, then work on getting all of them. Once you can do them all for two workouts, go up again.

Loved the gawker story about the guy who was dumbfounded to see a woman doing deads. Nice!

[DanceDiva]

Hi Everybody.

Stingo: Thanks for saying I look like I can dance. I've never been in a class that did Bulgarian squats, so I guess I'll find out what I think of them with NROL4W. I have tried them and didn't have any problem getting down and up. Also I had done renegade rows in a class (just didn't know they had a formal name) and really liked them.

RE Gawker: I guess I'm just getting old. My only thought was I know he should know better than to be so rude.

Originally Posted by RacerBill

This is just a very general rule of thumb: if you can finish all your reps/sets easily, then go up. You should be just barely able to finish all your reps/sets, or perhaps miss a rep or two near the end, then work on getting all of them. Once you can do them all for two workouts, go up again.

I can understand this.

However, I've never done a formal weight-lifting regimen. I started this program to find out how strong I am (mentally and physically), but I have no goal of how physically strong I should/need/want to become. So in my mind is something along the lines of "If I can do X number of an exercise with Y weight, then I know my body is working well." And I don't know how to figure out X and Y. Then if I could figure out X and Y, I don't know why I should go >Y. I hope that made some semblance of sense.

[Victoria]

Looking good in here, T! Keep showin' 'em how it's done!

[stingo]

Originally Posted by DanceDiva

I hope that made some semblance of sense.

I think it did... and I'd say, why limit yourself to the horizon you can see, and shoot for your true horizon?

[DanceDiva]

Because I am in a period of learning the joys of minimalism.

[DanceDiva]

All-Star Workout on FIT TV. Low impact/intensity. After commercials, probably 45-minute workout. Felt stretched out afterwards.

[DanceDiva]

This was supposed to be a NROL4W day. However, I ended up having eyebrows done and a facial w/mini-massage. I started to do workout in the hour beforehand, and even started the warm-up music, but decided that I didn't want to do at home or be rushed. Felt so wonderfully relaxed after facial, decided to make this a mind-body day.

• Stretch Fusion: All-Star Workout on FIT TV. Warm-up then full-body stretch. After commercials, probably 45-minute workout. This workout was wonderful. I wish I had this on DVD.

• Kickboxing (@ gym): Decided that I felt like moving. Was nice. However, I was in a dancing mode, so I turned some of the segments into hip-hop. Much fun.

Came home, cut-up stuff for dinner, then got in bubble bath. Had dinner afterwards. Gonna connect with husband who is leaving tomorrow.

MOOD: Mind-Body connection achieved -- Blissful.

[DanceDiva]

Well, I have made the Stage 1 half-way mark now


NROL4W STAGE 1, WORKOUT B

Warm-up: Low intensity version of 20-minute Cardio Party Turbojam followed by Glute Bridge (twice), Single Leg Glute Bridge (once each leg), Clamshells (with mini band) .

• Barbell Deadlift:
  WU1: 45#x8. WU2: 67#x8
  S1: 89#x12. S2: 89#x12 (This weight is challenging my form so will stay with it until I believe form solid)

Alternating Sets:

• Dumbbell Shoulder Press (15# in each hand):
  S1: 12. S2: 12
• Wide-grip lat pulldown: S1: 60#x12. S2: 60#x12
  The first set of these I felt more in biceps and triceps. Second set didn't feel in arms until 11. I am going to add warm-up.
  Did not feel lats until in the middle of 2nd set of Dumbbell Shoulder Press.
  

Alternating Sets:

• Lunge: (Alternating legs, 15# db each hand):
  S1: 12. S2: 12
  Heart rate was very elevated, however, did not challenge my legs.
  
• Swiss-Ball crunch (hands behind neck):
  S1: 10. S2: 10
  These are too easy.
  

Stretching: None except hip flexors (20-seconds each).

Next Workout: Do in gym with same weights. Add warm-up set for wide-grip lateral pulldown.

[missjane]

How do you end up with such odd weight amounts for your deads (ie 67 and 89 lbs)???

Have you tried a weight plate on your chest or a medicine ball overhead to up the intensity of your crunches?

[stingo]

Or put your feet on a bosu ball or on top of/against the bench.

[DanceDiva]

Originally Posted by missjane

How do you end up with such odd weight amounts for your deads (ie 67 and 89 lbs)???

I work out in a gym that has kg plates. The weight specified is the 45 lb bar + the converted to lbs kg weight.

Originally Posted by missjane

Have you tried a weight plate on your chest or a medicine ball overhead to up the intensity of your crunches?

Originally Posted by stingo

Or put your feet on a bosu ball or on top of/against the bench.

Thanks for the suggestions. Just to clarify. At the moment, I'm not trying to make the crunches harder.

[dillytl]

Your mind-body day sounds heavenly!!! Congrats on the half-way mark of Stage 1!

This is an AWESOME DVD for stretching!!

[gregl515]

Keep up what you are doing because it is obviously working. I hesitate to comment on women's bodies but be proud of your muscles. You have a fit dancer/athlete body. That is a beautiful thing.