Not Going Gently into Perimenopause: Part NROL4W

[DanceDiva]

NROL4W STAGE 1, WORKOUT A

Warm-up (Done @ Home):

• Dancing Glute-hitting level back kicks (yowzah, yowzah, yowzah) (3½ minutes)
• Y squats
• Twisted row /w side lunge
• Walking hamstring stretch
• Hip rotations (in/out): @ 1st down the hall but had to turn sideways then went and did them standing in front of mirror
  
• Walking Quad Pulls
• Arm circles (forward & back)
• Shrugs with back rolls: just because it went with the music
• Walking Warrior 1 /w oblique twist
• 1-Leg Glute Bridge (1 each)
• Easy Cobra (2)
• Hot car drive to gym (5 min)

Workout:

• Barbell Squat: 1 set @ AMRAP
  WU: 67#x6
  WU: 78#x4
  S1: 89#x20

Alternating Sets:

• Push-ups (on the floor): 1 set @ AMRAP
  S1: BWx15
• Seated Row: 1 set @ AMRAP
  S1: 70#x16

Alternating Sets:

• Step-ups (New machine: Couldn't find 17" step, tried bench -- too unstable and went to ask where step was. Was shown an alternative: a machine made for stepping. AND it has attached resistance cables but I didn't use those. Mgr said not a lot of people use this machine because they don't know how)
  1 set @ AMRAP
  Setup: Step machine at approx 17"; Dumbbell weight (1 each hand); continuous L Leg then R Leg
  S1: 20#x16
  Weight was intended to be 15#, but I didn't look at my log. So seems the shoulder press/lunge weight was in my head
• Jackknifes (ball of feet on ball/top of feet on ball):
  1 set @ AMRAP
  S1: BWx9
  S2: BWx15
  Had the bright idea to take off shoes and socks. 1st set ended when I tucked forward and my feet rolled right off ball in front. I landed upright, stood up, and started over immediately with top part of foot on ball.

After Workout: Food, then computer, then Cool down.

Cool down: 20 minutes yoga (on-demand).

"felt" later: Connective tissue: R. Elbow, L. elbow, R. ankle front; R. shoulder top.

Songs of the Day: Only played 3 songs

• Duck Down! by The Roots
• Try Again by Aaliyah
• He Wasn't Man Enough by Toni Braxton

Tempo 93, 93, 88 bpm

*************************

• Still left my DNA on the floor.
• That back-to-back push-up, seated row, holding dumbbells for step-ups, and jackknife very clearly showed that my connective tissue will be very well-served by rest week
• From now on 1st set of push-ups is going to be AMRAP because I want to get to being able to do all reps specified.
• I'm satisfied that I will be finishing this stage without harming myself.

Workout B still scheduled for Saturday.

[Willie]

That is awesome work! Great job, really.
Where do you feel you made the most improvement?

[DanceDiva]

Kate: Glad to "hear" you sounding better.

Where do you feel you made the most improvement?
WORKOUT A: Push-ups.

Originally, I started doing push-ups about 1½ years ago. But I was using the hands wider than shoulder position. When my arms would tire, I'd drop to knees. Then one day in kickboxing, the instructor asked us to do them with hands under shoulders, which she then progressed to putting 1 leg up in the air. After doing 2 with my hands under my shoulders, I immediately dropped to my knees. I've wanted to master these ever since.

I think I should have started on the floor instead of with 30°. This is because seems to me that the push-up requires both strength and forced muscle control (mental focus) to master. When you think the last one is going to fail, you have to push through this in order to make any progress.

Right before answering this question, I dropped to try some close-hand (triangle gap) push-ups and triceps push-ups on floor no knees. I did 4 right off the bat. I would have never just tried these if I hadn't figured that some of the strength and focus I got from doing the shoulder width ones would carry forward. However, I know that I would have to work up to doing more than 4 and now I know how.

It's funny because I just tried the T push-ups and I didn't find then harder than the straight ones. I think it's because I've done side planks and was comfortable in that position.

Any way, I shouldn't be doing stuff w/o warming up, so I'm going to quit.

[stingo]

Nice work and very nearly done with Stage 1 altogether - keep on going!

[Willie]

Originally Posted by DanceDiva

Kate: Glad to "hear" you sounding better.

Where do you feel you made the most improvement?
WORKOUT A: Push-ups.

Originally, I started doing push-ups about 1½ years ago. But I was using the hands wider than shoulder position. When my arms would tire, I'd drop to knees. Then one day in kickboxing, the instructor asked us to do them with hands under shoulders, which she then progressed to putting 1 leg up in the air. After doing 2 with my hands under my shoulders, I immediately dropped to my knees. I've wanted to master these ever since.

I think I should have started on the floor instead of with 30°. This is because seems to me that the push-up requires both strength and forced muscle control (mental focus) to master. When you think the last one is going to fail, you have to push through this in order to make any progress.

Right before answering this question, I dropped to try some close-hand (triangle gap) push-ups and triceps push-ups on floor no knees. I did 4 right off the bat. I would have never just tried these if I hadn't figured that some of the strength and focus I got from doing the shoulder width ones would carry forward. However, I know that I would have to work up to doing more than 4 and now I know how.

It's funny because I just tried the T push-ups and I didn't find then harder than the straight ones. I think it's because I've done side planks and was comfortable in that position.

Any way, I shouldn't be doing stuff w/o warming up, so I'm going to quit.

Gotcha, and I agree, too. Hands-under-shoulders push ups are way harder, and I tend to go with a wider stance; I tell myself that this is to increase my ROM, but maybe I'm a weenie. I'm determined to someday do a 1-handed push up and to bench press my bodyweight-- with my back the way it is, I might suddenly have a lot more time on my hands to work on these! I also didn't find the T-style much harder than regular, and am going to try them next week with a weight in each hand... maybe a combo Renegade Row with T-style push up...

I think push ups are such an important exercise, a true measure of strength AND kinesthetic awareness.

Good on you!

[DanceDiva]

Kickboxing for Dummies (DVD): 39 min
Yoga Stretch (2nd half all * wo TV): 15 min

I bought this DVD for the tutorial demonstrating kicks and punches used in kickboxing in order to prepare for cardio kickboxing class. However, I never did the accompanying workout. I liked it. The music and tempo are slower than Turbojam, however, the routines are not playing. Glad I did it. Quads were feeling the AMRAP workout and were nicely worked out by this routine.

[DanceDiva]

Woke up this morning and noticed vein popping. Has gone down about an hour after getting up. Did a web search and came upon an article with information that I want to keep handy.

Don't like vascularity although I am still fascinated about how my body is responding. Joint connective tissue (especially on Right side) is still noticeable. Both wrists pop upon initial rolling.

Stage 1 Workout B will be done this evening. Full rest week then will cut the number of weightlifting workouts to 2 per week and note any differences.

************************
Bodybuilding Vascularity

When competing, bodybuilders always ensure that they have increased vascularity on the day of the contest.

Bodybuilding vascularity is a condition where the veins on the muscles look more prominent and visible. However, female bodybuilders are not particular about this, as aesthetic body symmetry is more important. Furthermore, a female with high vascularity looks quite awkward.

There are a few tricks of the trade to ensure increased vascularity on the day of a competition. One way is to lift weights to pump blood to the muscles, just before a competition. Muscle pumping will slightly increase muscle size and significantly enhance muscle vascularity. By practicing posing and flexing, competitors can also increase vascularity. Alternatively, some use posing oil such as Pro Tan Hot Stuff, a menthol-based oil to enhance vascularity while on stage.

About 4 to 6 weeks before a competition, bodybuilders will start a special dieting program consisting of fat loading, carb loading, sodium loading and depletion to increase muscle density and increase bodybuilding vascularity. This is known as "Peaking".

• Fat loading involves increasing fat oxidation to provide energy instead of using carbohydrates, thereby conserving carbohydrates and enhancing performance.

• Carb loading increases carbohydrate intake to prevent the onset of muscle fatigue during the competition. High carbohydrate supplement drinks are used for carb loading.

• Sodium loading/depleting method will initially induce the body to retain water, and then during the low sodium intake days (just before the contest), water will be flushed out of your system resulting in a skintight look.

Vascularity improves a bodybuilder's chance of winning a competition as it enhances the overall impression of a bodybuilder's physique. Without a doubt, it helps to score points in contests and it certainly pays to see that a certain level of vascularity is achieved on competition day.

Article Edited for grammar and clarity

[DanceDiva]

Bye, Bye Stage 1. I don't think I'll miss you.

*************************
NROL4W STAGE 1, WORKOUT B

Pre-workout:
Played with creating BW dance intervals. Did some stuff I like.

Warm-up:

• 3-min stationary bike
• Y squats; twisted row with lunge; walking hamstring; hip circles (out & in); arm circles; back rolls; arm shuffle ups; warrior 1 with twist; back leg extensions; 1 glute bridge; 2 easy cobras

Workout:

• Barbell Deadlift: 1 x AMRAP
  W1: 67#x6
  W2: 78#x4
  S1: 89#x24

Alternating Sets:

• Dumbbell Shoulder Press (weight db in each hand): 1 x AMRAP
  W1: BW#x8
  S1: 20#x8
  Left arm struggles @7 but all made with good form.
• Wide-grip lat pulldown: 1 x AMRAP
  W1: 50#x6
  S1: 70#x13

Alternating Sets:

• Lunge: (Alternating legs, weight db in each hand): 1 x AMRAP
  S1: 20#x17
  Set stopped when grip strength started to fail
  
• Swiss-Ball crunch (hands above head): 1 x AMRAP
  S1: 6#x35

Extra: Front Squat/Push Press: 1 x 2 x 45#

• 1st attempt pushed up on my toes and almost threw bar and pitched forward
• 2nd attempt did not go up on toes. Felt better. Had no problem getting bar in the air but forearms and wrists are tired from workout.

Cool down: Stretch hams and back; inner thighs; hams; quads; hams; hips; shoulders; lats; back. Did front leg split once each leg.

After Workout: Bath, eat & water

"Felt" later: Connective tissue: R. Elbow; R. Knee (inside); L. & R. Ankle (front); L. & R. Calves (front); Lats and low back tingly

Song of the Day: Exodus by Bob Marley & the Wailers

*************************
Rest next week. Create 2 interval programs.

[stingo]

Congrats on completing Stage 1. Any thoughts to share about it?

[dillytl]

Congrats on finishing Stage One!!!

[DanceDiva]

Nia (60 minutes).
Today's lesson explored the three planes of movement using the routine from last week. Changing the focus of the lesson made the routine seem fresh and new. Stayed mostly in the middle plane. Lesson was fun and made me sweat.

[gregl515]

When you are drinking, you can't do Elvis badly!

By the way, I was once told to shut up at a sing a long, so the concept of doing Elvis or anyone well, is beyond me!

[DanceDiva]

During stage 1, I discovered a new love/appreciation for my body's way. My focus was nurturing my body so that I would not experience intense discomfort. Well, my body still experienced discomfort but in a manner that let me know that it was adjusting to its new experience.

Body imbalance can be a very subtle occurrence, however, the use of dumbbells and barbells in a total body program is sure to find them. I have an old injury (2006) where I was in hero's pose (feet under butt, knees forward) and got up off the floor FAST. The inside of my right knee immediately bruised, swelled, and was tender. I went to an orthopedic surgeon for PT in 2007 as my knee ached after a long period of approx. 30° inflection and was told it seemed like I have a minor case of meniscus irritation in addition to hyper-extended knees. I was told to strengthen supporting muscles in leg. Now I no longer experience inflection aching, however, knee aches after squats and lunges (just not as long). I think that this, in addition to, the right side being my dominant side is why my aching in my connective tissue on the right side is more noticeable than the left.

I believe I have now found why my body did not respond the same to only dancing as it did to dancing & exercise. When I just danced, I focused on getting the movements in order and right. When I started going to exercise classes, I didn't focus on getting the move right all the time. Therefore, I moved with more intensity. The more I did something, it never seemed to get any easier. I realize thats because I never stopped moving intensely in exercise class. Therefore, even though I haven't been doing as much cardiovascular movement, when I do it, I still can do it intensely.

We are told that in order to preserve the body through old age we have to do purposeful strength, flexibility, and cardiovascular movements. In completing this stage, I've found that I've put less focus on the flexibility and cardiovascular movement. I had to purposefully add in much more flexibility movement than I used to need to and my muscles (especially hamstrings) required more nurturing. Every time I focus on one aspect of fitness, one of the others is suffering.

Weightlifting is just like any other exercise activity. I must make it fun in order to continue. I know I need music. However, I love looking at my logs and determining what the challenge will be in the next workout. Then making adjustments given my body's state at the time of the next workout. It's like a good logic puzzle with dynamic feedback.

Strength wise, I'm sure I have gotten stronger. However, I like that it appears to be incremental gains. I'm aiming to incorporate weightlifting into a balanced space in my life, therefore, as I adjust to focus on all aspects of fitness, I don't believe that I will be distraught from losing strength gains as I find the balance.

[Willie]

Self-hate is self-defeating, but self-acceptance is empowering.

I'm coming in here today just to read this

I'm still struggling to come to terms with not being able to move (as I want to, and am used to), and yet hating myself for being such a baby about things. It could be so much worse.

Anyway. I appreciate your signature. I might need to "borrow" it often these days.

Hope you're having a great weekend!

[DanceDiva]

Tom & Tracey: Thank you for being my cheerleaders. I enjoy the company and you know all girls like to think they did something worth cheering.

Tom: I did analysis above because of your question. I'm going to do one at the end of each stage. Thanks.

Greg: I don't get drunk (in public) so I'd still have my embarrassment filter active. I've never been told not to sing, but I know I wouldn't make a living at it.