Not Going Gently into Perimenopause: Part NROL4W

[DanceDiva]

Friday: 03/07/2008: Free Dance (1.5 hr)
This was my first free dance. Unstructured dance to varying tempo. Loved it & dripping wet when finished.

Saturday: 03/08/2008: 2-mile walk (30 minute)
Preceded by 15 minutes yoga stretch. Nighttime walk with husband. Was going to do NROL4W workout this evening but didn't really want to. Enjoyed walk & rest of night.

Sunday: 03/08/2008: Nia (1 hr)
Stayed at low intensity throughout workout.

[nutbar]

Originally Posted by DanceDiva

I think Diane may have been a drill sergeant in a previous life.

Maybe so but I'm a bitch in this one so it's all good.

[DanceDiva]

No intervals done today. Was in the gym more than an hour & had had my fill. May do intervals by themselves or some other cardio Wednesday.

Warm-up was stopped at glute bridge when I found out that my capris were on backwards. Changed them then on to workout.

I liked this workout & was not dying when finished.

NROL4W STAGE 2, WORKOUT B
2 sets of 10 except Prone Cobra (60-90 sec)

A. Wide-grip Deadlift from Box (on Platform; plates don't touch floor)

S1: 89 lbs x 10 (+11)
S2: 89 lbs x 10 (+11)

B1. Bulgarian Split Squats (weight plate held @ chest)

S1: 55 lbs x 10 (+33)
S2: 55 lbs x 10 (+33)

B2. Underhand Grip Lat Pulldown

S1: 80 lbs x 10 (+10)
S2: 80 lbs x 10 (+10)

C1. Reverse Lunge from box /w Forward Reach

S1: 15 lbs x 10 (+5)
S2: 15 lbs x 10 (+5)

C2. Dumbbell Prone Cuban Snatch (30° Incline; weight per hand)

S1: 5 lbs x 10
S2: 8 lbs x 10 (+3)

D1. Swiss-ball Crunch: Variation: Arms Overhead

S1: 10 lbs x 10
S2: 10 lbs x 10

D2. Incline Reverse Crunch (30°)

S1: BW x 10
S1: BW x 10

D3. Lateral Flexion: Variation Hanna 2

S1: BW x 10
S2: BW x 10

E. Prone Cobra

S1: 80 sec (+20 sec)
S2: 90 sec (+15 sec)

Cool down: None

After Workout: 1 x 10 floor push-ups; Bath; Food

Muscles "felt": Glutes

[Willie]

Originally Posted by DanceDiva

I liked this workout & was not dying when finished.

B1. Bulgarian Split Squats (weight plate held @ chest)

S1: 55 lbs x 10 (+33)
S2: 55 lbs x 10 (+33)

These seem contradictory to me... if it WERE me... Holy Cow with the BSS!

Nice work, Tracey!

[LWilson212]

Holy Crap - No wonder you felt your glutes! Those are some serious BSS numbers. Great job!

[stingo]

I'll just echo the sentiment - dang those are impressive BSS numbers you're posting. Nice job.

[missjane]

I wouldn't be able to HOLD a 55 lb weight plate at my chest, let alone do BSS's with it!!

[DanceDiva]

I'll take you all's word for it that my Bulgarian split squats are impressive. They still don't seem to be that big a deal to me. The only reason I picked the 55 lb (25 kg) plate is because I wanted to go up in weight from my practice wo & only wanted to hold one plate. The 25 kg plate was the next one I could find after the 10 kg plate.

Jane, I think the kg plates are made with a thicker depth than the lb plates because the plate diameter is only a bit wider than my chest so it's not uncomfortable to hold.

I am proud of going up (and succeeding) in most categories of that workout. However, I must say it is easier to pick higher weights when you actually look forward to the workout. Did I mention that once again I meet a stage where I like Workout B better? And these Hanna flexions are something else -- I actually think Hanna 1 is harder (or at least hits harder) than Hanna 2. I'm not feeling Hanna 2, but I promise I felt Hanna 1 for @ least 2 days.

[gregl515]

Originally Posted by DanceDiva

No intervals done today. Was in the gym more than an hour & had had my fill. May do intervals by themselves or some other cardio Wednesday.

Warm-up was stopped at glute bridge when I found out that my capris were on backwards. Changed them then on to workout.

I liked this workout & was not dying when finished.

NROL4W STAGE 2, WORKOUT B
2 sets of 10 except Prone Cobra (60-90 sec)


A. Wide-grip Deadlift from Box (on Platform; plates don't touch floor)

S1: 89 lbs x 10 (+11)

S2: 89 lbs x 10 (+11)

B1. Bulgarian Split Squats (weight plate held @ chest)

S1: 55 lbs x 10 (+33)

S2: 55 lbs x 10 (+33)

B2. Underhand Grip Lat Pulldown

S1: 80 lbs x 10 (+10)

S2: 80 lbs x 10 (+10)

C1. Reverse Lunge from box /w Forward Reach

S1: 15 lbs x 10 (+5)

S2: 15 lbs x 10 (+5)

C2. Dumbbell Prone Cuban Snatch (30° Incline; weight per hand)

S1: 5 lbs x 10

S2: 8 lbs x 10 (+3)

D1. Swiss-ball Crunch: Variation: Arms Overhead

S1: 10 lbs x 10

S2: 10 lbs x 10

D2. Incline Reverse Crunch (30°)

S1: BW x 10

S1: BW x 10

D3. Lateral Flexion: Variation Hanna 2

S1: BW x 10

S2: BW x 10

E. Prone Cobra

S1: 80 sec (+20 sec)

S2: 90 sec (+15 sec)

Cool down: None

After Workout: 1 x 10 floor push-ups; Bath; Food

Muscles "felt": Glutes

I thought that capri thing only happens to me! You seem to be making really good progress with the weights.

[dillytl]

Hi Tracey!!! Lookin' good in here!!

BTW - I bought that Morton Lite Salt stuff - tastes like salt! I haven't noticed much difference yet, but its only been a few days!

[DanceDiva]

Originally Posted by gregl515

I thought that capri thing only happens to me! You seem to be making really good progress with the weights.

I posted the "short" version but it first started earlier in the warm-up. I kept saying damn I could have sworn this shirt was long enough. Then I kept tucking it in. Once I fixed my wardrobe malfunction, I could concentrate on the workout. At least I didn't cause the FCC to step in.

Originally Posted by dillytl

Hi Tracey!!! Lookin' good in here!!

BTW - I bought that Morton Lite Salt stuff - tastes like salt! I haven't noticed much difference yet, but its only been a few days!

I went to the store & forgot this. Now that I have some decent info, I'm going to have to make a point of looking for it.

[DanceDiva]

1 hour.

I went to the Group X Lift class today to see how I would perform in it. I can't even name all the things we did, however, he did do one cool move where we did barbell biceps, then threw the bar up in the air to catch upwards & did overhead tricep extensions then circled the bar around behind & pushed it upward. I looked at the clock when we had 15-minutes left & didn't feel like I had been there 45 minutes. Didn't have to wipe my brow once. At the end felt like I had just been through a warm-up for a real weight routine.

On the plus side, the instructor asked where I'd been & told me how good he thought I looked.

[LWilson212]

Originally Posted by DanceDiva

1 hour.

I went to the Group X Lift class today to see how I would perform in it. I can't even name all the things we did, however, he did do one cool move where we did barbell biceps, then threw the bar up in the air to catch upwards & did overhead tricep extensions then circled the bar around behind & pushed it upward. I looked at the clock when we had 15-minutes left & didn't feel like I had been there 45 minutes. Didn't have to wipe my brow once. At the end felt like I had just been through a warm-up for a real weight routine.

On the plus side, the instructor asked where I'd been & told me how good he thought I looked.

That is one of my favorite things about getting stronger, those moments where something that was once hard is easy and you are so impressed with yourself. And congratulations on the compliment from the instructor!

[stingo]

Originally Posted by DanceDiva

1 hour.

I went to the Group X Lift class today to see how I would perform in it. I can't even name all the things we did, however, he did do one cool move where we did barbell biceps, then threw the bar up in the air to catch upwards & did overhead tricep extensions then circled the bar around behind & pushed it upward. I looked at the clock when we had 15-minutes left & didn't feel like I had been there 45 minutes. Didn't have to wipe my brow once. At the end felt like I had just been through a warm-up for a real weight routine.

On the plus side, the instructor asked where I'd been & told me how good he thought I looked.

Sounds like NROL4W is paying off for you. Nice job.

[DanceDiva]

Originally Posted by LWilson212

That is one of my favorite things about getting stronger, those moments where something that was once hard is easy and you are so impressed with yourself.

I know just what you mean & whole-heartedly agree.

Originally Posted by stingo

Sounds like NROL4W is paying off for you.

I wouldn't say that. I would say that the NROL4W workouts are doing what they are intended to do.