Not Going Gently into Perimenopause: Part NROL4W

[nutbar]

Originally Posted by DanceDiva

All, in all, looks like I'm progressing nicely and will be FINE when I hit fifty.

Woot! You look nothing near fifty now, by the way.

[Willie]

Tracey,
Just checking in to see how things are going. I'm glad you are finding balance in these workouts now, and look forward to seeing how stage 4 works out for you.

And I agree, you're already FINE.

[DanceDiva]

Originally Posted by dillytl

Highly recommend the StretchMax DVD - it's AWESOME!!!!!

Okay. I've gone and done the DVDs like you do tea. I ordered three:

1. Tamilee Webb's Total Stretch: 2 routines (31 & 37 min)
2. Cathe Friedrich's Stretch Max: 3 routines (22, 19, & 17 min)
3. Gaiam A.M. and P.M. Stretch: 2 routines (29 & 31 min)

I swear you need to be getting paid as a personal shopper. I also found we have a LUSH here, but I haven't ventured over there, yet.

Originally Posted by nutbar

Woot! You look nothing near fifty now, by the way.

Originally Posted by Willie

Tracey,
Just checking in to see how things are going. I'm glad you are finding balance in these workouts now, and look forward to seeing how stage 4 works out for you.

And I agree, you're already FINE.

Thank you much gals. I'm trying to keep things in the pay now, pay less later mode.

****************************** ******************
Workout Start Time: 3 p.m.
Workout Length: 1+ hour [2-3 hours including warm-up (forgot to stop watch)]

WARM-UP

• Did the All Star Workout: Stretch Fusion with Michelle LeMay (60 min) then decided that I should do my weight-lifting workout
• Jumped rope (1½ min)
• Squats, side lunges, rotational lunges

WORKOUT: NROL4W STAGE 3, WORKOUT A (Modified)

1-Armed DB Snatch, alt reps all L/all R
1 x 6 reps x 20 lbs
1 x 6 reps x 20 lbs


DB 1-Leg Romanian Deadlift/BB Bent-over Row (alternating sets)
DB 1-Leg Romanian Deadlift (plates instead of DB)
1 x 6 reps x 15 lb plate each hand
1 x 6 reps x 10 plate each hand

BB Bent-over Row
1 x 6 reps x 55 lbs
1 x 6 reps x 60 lbs


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:
Order was swapped because I saw a guy who looked like he was eyeing the bench I had my stuff on. When I finished the last Bench Press, I told him I was finished & asked if he wanted to use the bench. He said, he wasn't waiting on it as today wasn't chest day, but he'd be using one tomorrow. He also told me that he thought my weight-lifting routines looked like they are working because I look good


Straight Sets: Reverse Wood Chop
2 x 6 reps x 35 lbs


Straight Sets: Plank
1 x 90 sec x BW
1 x 45 sec x BW
Stopped the 2nd set because I was ready to go.

COOL DOWN
None


MUSIC OF THE DAY: Nothing new added to playlist/nothing stood out today.


AFTERS
Came home and cooked my honey dinner. Body feels wonderful.

[LWilson212]

Great workout and awesome about getting a compliment from a fellow gym-goer!
You have to check out Lush, especially since you like baths. The bubble bath isn't a liquid in a jar, it comes in these beautiful cakes that look like a pastry or chocolate and you crumble little bits of them in the bath. It is kind of expensive, (like everything good, of course ) but a little goes a long ways so I think it will last a long time.

[foodfromafar]

Originally Posted by DanceDiva

24-hour fitness. If I could never avoid the crowd, I'd probably never be on the floor. 3 a.m. is lovely. Just I'm not one of those people who is willing to get up out of the bed & go straight to the gym. However, if I've been up a couple of hours, I'm usually good to go. Good morning

I'm with you, Tracey! I try to go when it's pretty much deserted. Thanks for the comments on my workout. It's good to put things in perspective.

Thanks for sharing how you modified the workouts. I think that may be helpful because I'm usually limited to about an hour at the gym.

Pauline

[stingo]

Hi Tracey, just looking in on you and it looks like you're doing well.

[dillytl]

I swear you need to be getting paid as a personal shopper. I also found we have a LUSH here, but I haven't ventured over there, yet.

too funny!! BUT - I take NO credit for LUSH - that one is on Rixa (she started THAT one!)

WOOOOOHOOOOO on the compliment!!!

[nutbar]

Originally Posted by DanceDiva

Alternating Set Notes:
Order was swapped because I saw a guy who looked like he was eyeing the bench I had my stuff on. When I finished the last Bench Press, I told him I was finished & asked if he wanted to use the bench. He said, he wasn't waiting on it as today wasn't chest day, but he'd be using one tomorrow. He also told me that he thought my weight-lifting routines looked like they are working because I look good

Nice!

Originally Posted by LWilson212

It is kind of expensive, (like everything good, of course )

Hey! I'm both good AND cheap, thank you very much.

[kfisherx]

Yet another thing we have in common. 2:00AM-3:00AM is my favorite time of the day. Unfortunately I work a standard job and need to be asleep most of the time during this time. I like to workout in our gym on Sunday at about 4PM 'cause that is also dead time. Last week my friend and I were the only ones in the free weight area. Nice....

[Willie]

Originally Posted by LWilson212

Great workout and awesome about getting a compliment from a fellow gym-goer!
You have to check out Lush, especially since you like baths. The bubble bath isn't a liquid in a jar, it comes in these beautiful cakes that look like a pastry or chocolate and you crumble little bits of them in the bath. It is kind of expensive, (like everything good, of course ) but a little goes a long ways so I think it will last a long time.

This is justification enough for a trip to Victoria, BC. There is a huge LUSH store there and I love it!!!

[DanceDiva]

Hey all my peeps:

Leah: I looked on the Lush website and made a list of stuff I want to try. Therefore, if a salesperson tries to do the hard sell, I can make it known right quick that I'm just getting what I intend to get. The bath cakes are definitely on my list -- you've got me pegged with the loving a bath syndrome.

Pauline: Its sometimes hard to take an objective look at what we are doing. I think the putting things in perspective is one of the good aspects of this forum. I'm glad my musings about these workouts have been helpful to you.

Tom: Thanks for checking in on me. I've been visiting you too. I wish I had something insightful to add to help you in your strength/loss journey, but it seems to me that's going to take a while to come to a happy medium. Which is an ugh kind of comment, so I'll just say "Keep on Truckin'"

Tracey: But true. You may not have started the Lush, but you sure know how to incite buying behavior!

Diane: You are good, however, not cheap at all. In fact, one-of-a-kind PRICELESS.

Karla: I have a "standard hour" job too. But, when I have my 3 a.m. awake and energetic times, I just stay up then fall out at the end of the day.

Kate: I went to Burnaby once (for work) and never got any further than a restaurant and the hotel. But since I was with a bunch of guys and don't like shopping, none of us thought to venture further.

[DanceDiva]

Wednesday, 04/09/2008: Turbo Kickboxing: 45 minutes. Did leg stretching at end.

Saturday, 04/12/2008: NIA & THE BODY’S CORE: Move and energize your core. 3-Hour Nia teaching intensive. The core moves energized for healing, dancing, and martial arts.

I woke up with cramps and some blood. Took 2 Advil, then one more 45 minutes later (because it wasn’t working fast enough). Started to cry before leaving the house and cried all the way to the workshop. Got hugs and sympathy when I go there. Wasn’t sure if I was going to stay.

After 1st hour, Advil seemed to start to take the edge off pain. During 1st break, a fellow attendee came and did a 10-minute energy healing over me. I’d never had one. And I was surprised that it felt as if she had laid a heating pad across my belly.

During break before 2nd hour, took 2 more Advil and then began to fully enjoy session. At the end, our teacher said I was smiling like the Tracey she knew. Went out into the glorious sunshine.

Had to get cleaned up quickly for a luncheon with my husband’s co-workers. Had mac & cheese and chicken (pretty good, but not as good as mine).

Came home and went to sleep for 5 hours and missed the rest of the sunshine. Thought about doing my next NROL4W workout but went back to bed at 5 a.m.

Appears that I have had an episode of breakthrough bleeding. This is the first occurrence with this type of pain.

[DanceDiva]

Workout Summary:

Was FULLY DRAINED when I finished this workout. Before I left the house, I decided that since today was a weekend day, I would complete the full workout to prove that I could do it and to see how long it would take.

Workout Start Time: 6:30 p.m.
Workout Length: 2 hr 5 min (including warm-up)


WARM-UP

1. 3 min stationary bike.
2. Y squats, side lunges with twist, hip rotations, arm circles, walking hamstring stretch, walking quad pulls, walking Warrior 1

WORKOUT: NROL4W STAGE 3, WORKOUT B

Straight Sets: Prone Cobra
3 x 105 sec x BW
Did child pose, cat & cow during first rest period. Did cat & cow and glute bridge during 2nd rest period, Did calf stretch during 3rd rest period.


Straight Sets: BB Romanian Deadlift/Bent-Over Row
1 x 6 reps x 60 lbs
2 x 6 reps x 65 lbs
These sets felt really strong. Form was great.


Alternating Sets: Partial 1-Leg Squat/Wide-Grip Lat Pulldown
Partial Single-Leg Squat (on the floor; all L Leg/all R Leg)
3 x 6 reps x 15 lb DB held at chest with both hands.

Wide-Grip Lat Pulldown
1 x 6 reps x 80 lbs
2 x 6 reps x 70 lbs
Alternating Set Notes:
1-Leg Squat: All sets leg went to parallel or a little lower. Confidence high when not on step. Non-working leg held out front. These definitely get the attention of fellow gym goers. This was the first time that I did them on the floor instead of in the Group X room.
WG Lat Pulldown: 80 -> still couldn't pause at chest but could raise slow. 70 -> could pause at chest and raise slow. First set very hard; Last 2 sets hard


Alternating Sets: Back Extension/YTWL
Back Extension
3 x 6 reps x 25 lb plate held at chest

YTWL (30° incline)
3 x 6 reps x 5 lb DB each hand
Alternating Set Notes:
Left my DNA on the floor during all sets


Alternating Sets: Crunch/Hip Flexion/Lateral Flexion
Swiss-Ball Crunch (Arms Overhead)
3 x 6 reps x 10 lbs

Prone Jackknife
1 x 6 reps x BW (Full pike. Right wrist didn’t like this)
1 x 6 reps x BW (3 reps pike; 3 reps jackknife)
1 x 6 reps x BW (all reps jackknife: this was easy)

Hanna Side Flexion 2 (alt side: all reps R, all reps L 5-count hold)
3 x 6 reps x BW

INTERVALS:
Treadmill (15 minutes)

• HIGH: 1 minute: speed 6.5; incline 2.0
• LOW: 2 minutes: speed 2.5; incline 2.0
• Followed by 2-minute cool down: walk no incline speed decreasing from 3.5 to 2.5

Intervals got 2nd wind toward end – Cry Me a River is a good second wind song. The base booms like you want to hit someone. Found I had the mini-nausea thing going on during interval 3, but it went away and all was good.


MUSIC:

Justin Timberlake: FutureSex/Lovesounds (album select songs): SexyBack; Lovestoned; My Love; Justified album

AFTERS:
Immediately went to Subway and got a mini Tuna sub. Started eating it before I got out of the restaurant. They didn’t have any chocolate-chip cookies, so I went to Starbucks and got coffee and a cookie (theirs aren’t as good as Subways). Ate in the car and couldn’t get it down fast enough. Stopped at the grocery store for coffee. Came home, put stuff up, ran bath water, then wrote log. Pre-bath, I was SLEEPY but after bath just feel wound down. Life-bearing organ is calm at the moment, so all feels good.

[DanceDiva]

Got my DVD order, so this evening did Gaiam’s P.M. Stretch (31 minutes).

Love this routine. She did some stretches that were new to me. Especially loved the neck and feet sequences. The neck sequence stretched my neck with a quick-acting targeted movement. The feet sequence included foot massage and all flexion point ankle stretching. I found that after yesterday’s workout that my glutes, hip flexors, and TRICEPS really appreciated that I stretched today. This also included a forearm stretch that I really liked.

[stingo]

How did it feel doing the full workout compared to your modified version?