Not Going Gently into Perimenopause: Part NROL4W

[DanceDiva]

Good morning,
Just having my morning coffee and some quiet time.

All of you have made logging much more important to me. I went back and read through my log last night. Our conversations have given me a less myopic view of my fitness journey. Baby steps I'm sure, but I can see the growth. Thanks for your support.

Karla: We are a lot a like, but I've never thought that until you mentioned it. What I think we have in common is our determination to succeed on our own terms. I bet we could have fun together; we'd just have to pick an activity where we both had the opportunity to learn and/or analyze something.

[DanceDiva]

NIA & THE BODY’S BASE: Steps, stances and kicks of the Nia Technique: 3-hour teaching intensive.

Probably 2+ hours of movement. Went through dances using all 27 of the Nia base moves. And I fully participated. When I got home, I felt like I had done two back-to-back weightlifting sessions. My butt was talking to me before I went to sleep. I thought I wouldn't be able to go to sleep. Seems like I just fell into an exhausted coma. On the plus side, today only my arms are doing the spidey tingle.

[stingo]

Sounds like you had a good workout there. It will give you something to be thankful for this morning.

[Willie]

Originally Posted by DanceDiva

NIA & THE BODY’S BASE: Steps, stances and kicks of the Nia Technique: 3-hour teaching intensive.

Probably 2+ hours of movement. Went through dances using all 27 of the Nia base moves. And I fully participated. When I got home, I felt like I had done two back-to-back weightlifting sessions. My butt was talking to me before I went to sleep. I thought I wouldn't be able to go to sleep. Seems like I just fell into an exhausted coma. On the plus side, today only my arms are doing the spidey tingle.

Good morning!
Did you enjoy yourself?

[nutbar]

Originally Posted by DanceDiva

My butt was talking to me before I went to sleep.

Much preferable to someone else's butt talking to you.

[DanceDiva]

Tom: I was thankful Easter Sunday. I watched King of Kings, which I had never saw and part of Godspell. It was a good day.

Kate: Nia workshop was good for learning technique, but it was too long.

Diane: No porn in my log.

[DanceDiva]

TurboJam: 20-minute cardio kickboxing. Nothing special, just something to get the blood flowing.

[dillytl]

Hey Tracey!! Cardio kickboxing will definately get the blood flowin!!!

[DanceDiva]

Workout Summary: Just wanted to get this workout done. It's 4th day TOM in full effect. Didn't want to wait until it was over to do this workout. Workout was good, however, still think it is too long. Didn't want to do the ab stuff at the end at all. Went to sleep last night at 7 p.m. (and was cranky all evening preceding sleep) and have been up since 1 a.m. Went to work out at 3 a.m.


WARM-UP
Warmed up at home using the first 10 minutes of the TurboJam 20-minute cardio party. This is a good warm-up.


WORKOUT: NROL4W STAGE 2, WORKOUT B

Wide-grip deadlift from platform
WU: 8 reps x 67 lbs
1 x 10 reps x 89 lbs
1 x 10 reps x 111 lbs


Bulgarian Split Squat/Lat Pulldown (alternating sets)
Bulgarian Split Squat
2 x 10 reps x 55 lb plate held at chest level

Underhand-grip Lat Pulldown
1 x 10 reps x 90 lbs
1 x 10 reps x 80 lbs
Alternating Set Notes:
BSS great but quickly gets heart rate up
Lat pulldown: set 1 felt hard. set 2 felt easy.


Reverse Lunge/Cuban Snatch (alternating sets)
Reverse Lunge from box with Forward Reach
(Step Class Step + 1 riser)
2 x 10 reps x 8 lb dumbbell each hand, alt reps all L/all R

Dumbbell Prone Cuban Snatch (30° incline)
2 x 10 reps x 8 lb dumbbell each hand


Crunch/Reverse Crunch/Lat Flexion (alternating sets)
Swiss-ball Crunch (arms overhead)
2 x 10 reps x BW

Reverse Crunch (30° incline)
2 x 10 reps x BW

Swiss-ball Side Crunch
2 x 10 reps x BW, alt reps all L/all R


Prone Cobra (Straight Sets)
1 x 60 secs x BW
1 x 90 secs x BW

COOL DOWN
None


NO MUSIC TODAY


AFTERS
Bath and breakfast then get ready for work (ugh). Body feels wonderful.

[stingo]

Originally Posted by DanceDiva

Tom: I was thankful Easter Sunday. I watched King of Kings, which I had never saw and part of Godspell. It was a good day.

Haven't seen either in a while. If I remember correctly the same person (Stephen Schwartz) that wrote the Godspell songs also did the same for Wicked.

[nutbar]

Originally Posted by nutbar

Much preferable to someone else's butt talking to you.

Originally Posted by DanceDiva

Diane: No porn in my log.

Butt talking = gas, not porn.

NO MUSIC TODAY

That's unusual for you.

[DanceDiva]

Butt talking = gas, not porn.

I know. I like my visual better.

That's unusual for you.

And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.

[dillytl]

Originally Posted by DanceDiva

And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.

I probably woulda thrown a fit and went back home!

[DanceDiva]

Future Reference: Program

Modified program from Tom's log.

A1 Lat Pull 3x8
A2 DB Lateral Raise 3x8

B Bulgarian Split Deadlift w/DB Row 3x8

C Split Squat on Bosu w/Punches 3x3

D Swiss Ball Chest Fly 3x15

E Plank 3x2 min

B Bulgarian Split Deadlift w/DB Row - Put one foot on bench in BSS position. Once the weight is distributed evenly, lean over the standing leg (bending at hips) until back table top. Do one row then return to upright position. All reps one leg then other.

C Split Squat (Lunge) on Bosu w/Punches - Bosu under working leg. Put foot on the bosu ball, then go down into lunge, then come up and do 3 pair (R. leg: L,R,L,R,L,R; L. leg: R,L,R,L,R,L) of alternating punches while holding dumbbells. That's one rep. All reps one leg then other.

[nutbar]

Originally Posted by DanceDiva

I know. I like my visual better.And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.

Originally Posted by dillytl

I probably woulda thrown a fit and went back home!

Same here! You're a better woman than me, that's for sure.

[DanceDiva]

Stage Minimum Completion Time: 2½ weeks (3 wo/week)
Stage Extended Completion Time: 4 weeks (2 wo/week)
Stage Completion Time: 5 weeks

I chose to do a 2 workout/week for this stage. Did 3 weeks with 2 workouts. Did 2 weeks with 1 workout (beginning & ending week).

Stage Negatives:

• Didn't like WO A
• Found WO B core work boring
• Didn't like how long it took to do workouts
• Was not willing to spend even more time in gym to do intervals
• Did not find intervals interesting even after research for variety
• Needed to do WO A at off-peak gym time in order to set up exercises so could go from 1 to the other

Stage Positives:

• Discovered left leg balance issue and now working to resolve
• Hit 100 mark on deadlift
• Single leg work: my glutes work

Comments:

• Didn't get enthused about stage until WO A3 during 1-point row challenge.
• Harder to talk myself into doing workout when not looking forward to workout -- Doesn't appear to negate performance once I get to the gym.
• This program is still taking over my fitness regimen. Need to work out plan for balanced fitness.