Not Going Gently into Perimenopause: Part NROL4W

[DanceDiva]

Originally Posted by dillytl

Darn modern technology!!!! I usually just give stuff like that to my son - he figures it out in about a minute!!

I'm with you. I would have given to my daughter, however, she's darn-near 3000 miles from me @ school.

The thing I hate most about getting new tech is when you get something and the instructions are not clear and when you call tech support they are useless. Then you spend the next 2 hours finding out that it's "just this one little thing" or "item really doesn't do what the feature specifies it does" etc.

[LisaS]

next time post here in the off-topic thread - chances are someone will have at least intelligent guesses to assit you -

[DanceDiva]

1-hour class.

I'd never been to this class but wanted to move today. This class has an upper body/core strength component that I performed with 5-lbs weights. Each exercise was done 1 set of 4 with a 10-cnt eccentric, 2-sec hold, 10-cnt concentric style.

Strength:

• bicep curl
• preacher curls on ball
• triceps extensions on ball
• tricep kickbacks
• standing reverse flys
• lateral raise
• hammer curl
• crunches on ball
• reverse crunch
• bicycles (really liked this one with the slow count)

Cardio: 30-minute kickboxing. Liked the 30-second front/back kick series followed by 8-count recovery. Hated the 1-minute jacks (boring)

Cooldown: about 7-8 minutes of yoga.

Really like this format because get stretch-cardio-flexibility in one hour. I would go again if it weren't held at stay-at-home time. Ended the class sneezing. Came home, still sneezing and blowing nose. Implementing ward off sick pampering.

[LWilson212]

I hear you on the mp3 player. My boyfriends mom gave us sony players and itunes gift cards for Christmas. Itunes files are formatted only for use on ipods. It took me several hours and had me in tears to figure out how to get them on the players.

But, being able to bring my music to work and tune out my coworkers has made me about 500 times more productive in the last few days. It is so totally worth it! Now if only I could stop reading this board...

[DanceDiva]

LisaS: After reading your suggestion, I went to that forum and saw the thread on mp3 players. I hadn't really ventured into any of the other forums except the Injury one. I must get out more.

Leah: I've come to the conclusion that these companies are more interested in the bottom line instead of their customers. I keep seeing too many technical forums where purchasers are helping each other because they are fed up with tech support. In addition, why can't I find the features I want in just one item?

************************
Well there was one item I left off the strength list for the TBC class I went to yesterday -- close hand triceps push-ups on knees. I felt those today so decided to do a cardio workout instead of NROL4W. I changed because my next NROL4W workout is Stg1 WO A, and I want to make sure that I can give my full attention to those manly push-ups.

Class was 1 hour. I stayed at low to moderate intensity and did not do full out in plié squats/running/jumping for same reason as push-ups.

Came home and had a nice bath with Epsom salts. I feel like I had a really nice stretch. I intended to do my NROL4W workout tomorrow. I'm still sneezing and blowing my nose but don't feel done in. Still drinking OJ and eating soup/nourishing food.

[Fitwit]

Hi DD! I really enjoy your log! Thanks for stopping by mine. You look absolutely fantabulous in your pics, btw!

[DanceDiva]

It's freezing cold with sleety rain, and I debated all day whether I should go out in the weather. When my husband asked me in the late afternoon what I was thinking and I said I was thinking about going to workout, he said I should go. And inside, I said damn it; I should. So I got my stuff together, threw my boots, a jacket, and hat in the trunk (in case I had an accident and had to walk home) and went to the gym. I decided to do all the workout (warm-up included) at the gym because after the last workout where I warmed up twice, I figured why waste effort at home.

*************************
NROL4W STAGE 1, WORKOUT A
Warm-up: After reading the Active Dynamic Warmup Question thread and some of the links provided by Lisa~, I decided to really pay attention to this stage, so I've listed it out in detail:

• Stationary bike (3 minutes)
• Y squats
• Twisted row with side lunge (one side then other)
• Chest-high walking hip rotations first outside circle walking backwards then inside circle walking forward
• Walking Quad Pulls
• Walking Warrior 1 with oblique twist
• Glute Bridge
• Cobra (held twice)

When I got finished with this (total time ?), I was sweating and concerned that I'd done too much. However, I felt ready to workout.

Workout:

• Barbell Squat: 3 sets of 10
  Warm-up: 67#x8
  S1: 78#x10. Did at a 3 down - 1 pause - 1 up count
  S2: 89#x10. Did up and down to tempo
  S3: 89#x10. Did at a 3 down - 1 pause - 1 up count
  Mind-Body Connection part I: Decided to try the count sequence after reading post on the tempo count from NROL. I never mentioned, however, I always do ATG squats.
  
  The last set, I had intended to go back to the 78 lbs and do the 3-1-1 because the first set I had to work hard with that tempo count. In the last set, I slowed at 5. However, each time I would get back to the top, I'd just tell myself "come on girl, you can do it" then paused longer then went back down for 3-1-1. I really had to cheerlead myself through the last rep.
  
  It was only when I got finished with this set that I realized I hadn't changed the weight! And this is where I think the ATG matters because with the pause this is the FIRST TIME that when I finished squatting that I felt my quads tingling. And I felt it in my GLUTES -- The tension in my muscles in order to drive that weight up after the pause really pushed straight through my heels.

Alternating Sets:

• Push-ups (on the floor): 3 sets of 10
  S1: BWx10
  S2: BWx9 1/2 (Only went down 1/2 then up on last rep)
  S2: BWx7
  Some notes on this too: 1st set slowed at 6; however 2nd set slowed at 7. Last set slowed at 5. I found it interesting that where I slowed in the 2nd set was where I ended in the last set. Did not feel more in one arm than the other when performing last rep. I am intentionally not doing an easier variation or knees to get to 10 in any set. I will only intend to stay feet on the floor from now on (until I progress to T push-ups)
• Seated Row: 3 sets of 10
  S1: 60#x10
  S2: 70#x10
  S3: 60#x10
  Implemented a 1 count hold after the pull. Was harder to hold the pull in the 2nd set. Tired at 8 in the 3rd set.
  

Alternating Sets:

• Step-ups (reps both legs, knee-high step, dumbbell weight each hand): 3 sets of 10
  S1: 15#x10
  S2: 15#x10
  S3: 10#x10
  
• Jackknifes (feet on ball): 3 sets of 12
  S1: BWx12
  S2: BWx12
  S3: BWx12
  Mind-Body Connection part II: Was really tired after the 2nd set of step-ups and had put up the dumbbells with the intention of completing the jackknifes in the alternating set and ending the workout.
  
  After completing the 2nd set of jackknifes still tired. My legs feel wobbly now. However, after the jackknifes, I made the decision to rest for 2 minutes and then complete the 3rd set.
  
  For the step-ups, lowered the dumbbell weight and was wobbly on upper-body balance but legs held up w/o cheating and less breaths between alternating legs than taken during set 2.
  
  Rested 2 minutes after step-ups, then completed jackknifes. Again, my legs still feel wobbly, HOWEVER, my balance is on point.

Cool down: 10-15 minutes of stretching followed by foam roller. Added fire hydrants and Cobra to stretching section. Rolled hamstrings (1 each in split position), Glutes, Quads, calves, upper and lower back.

After Workout: Bath, food, then THREE-HOUR NAP.

Muscles "felt" later: Quads, Glutes, Hips, Rhomboids, Triceps.

*************************
I really cannot believe that the first time I would push myself would be in Workout A -- I like Workout B better and thought it would be the one that I would amp up first. I was (and still am) so stoked about this workout.

Song of the Day: Victory by Yolanda Adams

[stingo]

It also may have helped that you paid more attention to the warmup. And as for tempo it's a lot harder to get out of the hole in a squat when you're slower getting into it, and also pausing at the bottom. I was wondering about your minimalist approach in previous workouts - you seemed to want to get the workout done, but not to do more than you absolutely had to. Glad to see that pushing yourself yielded such great results - keep up the great work.

[DanceDiva]

Originally Posted by stingo

It also may have helped that you paid more attention to the warmup. And as for tempo it's a lot harder to get out of the hole in a squat when you're slower getting into it, and also pausing at the bottom. I was wondering about your minimalist approach in previous workouts - you seemed to want to get the workout done, but not to do more than you absolutely had to. Glad to see that pushing yourself yielded such great results - keep up the great work.

When I read this, I came to the conclusion that you equate minimalism to not pushing yourself...I don't.

I have several reasons why I am purposefully looking for minimalism in regards to this particular program:

1. Can I perform these exercises with appropriate form choosing the appropriate weight quickly
2. Can I stress my body without beating myself up to the point of injury or wanting to quit
3. Since strength training is recommended for the rest of my life, can I learn to do it on my own and in a manner that I look forward to doing it more than not

In the case of my last workout, I'm happiest about finding out that my mind can help strengthen my body when I've determined a goal (in this case completing the whole workout) AND that I didn't kill myself to do so. The exhilaration I felt was comparable to how I feel after dancing to the point that it clears and calms my mind.

For me, the biggest kick I'm getting out of this program is what I've learned (and am learning) about my body, weight-lifting, and making weight-lifting part of my lifestyle. When I look back at what I've done during my workouts, I see the following:

• I can complete an independent program on my own
• I enjoy weight-lifting when I'm engaged:
  • it's like dancing to me when I have good music;
  • it's scientific to me when I find that my body is responding positively to something I'm tweaking/trying out
• My body needed me to pay attention to the "non-mirror" muscles
• My body has an identity -- when I find out what it needs, it will be soothed; when it is nourished with love it responds positively; when it is learning something new, it will not always be quick or pretty; sometimes it needs firm guidance
• Being adaptable by listening to my body keeps my mind from going gung-ho and over-doing it, however, listening to my mind provides joys of discovery too

**************************
I'm so glad that you posted this to my log. It caused me to do a lot of reflection before and while I was responding.

I have to say that when I've been reading some of the other women's logs and seeing how they have been increasing weight used that I'd been second-guessing whether or not I should be focusing on increasing weight faster, i.e., I knew I was feeling these workouts but I wasn't dying. However after putting into words what I was actually getting out of this program (this only took me an hour to finish), I've come to the conclusion that I've been good for me.

Thank you soooo much!!!

[stingo]

Originally Posted by DanceDiva

I really cannot believe that the first time I would push myself would be in Workout A

Originally Posted by DanceDiva

When I read this, I came to the conclusion that you equate minimalism to not pushing yourself...I don't.

How do I reconcile the above two quotes?

Originally Posted by DanceDiva

I have several reasons why I am purposefully looking for minimalism in regards to this particular program:

1. Can I perform these exercises with appropriate form choosing the appropriate weight quickly
2. Can I stress my body without beating myself up to the point of injury or wanting to quit
3. Since strength training is recommended for the rest of my life, can I learn to do it on my own and in a manner that I look forward to doing it more than not

In the case of my last workout, I'm happiest about finding out that my mind can help strengthen my body when I've determined a goal (in this case completing the whole workout) AND that I didn't kill myself to do so. The exhilaration I felt was comparable to how I feel after dancing to the point that it clears and calms my mind.

I'd suggest that's because you pushed yourself out of your comfort zone, and perhaps found that it's a scary and exhilerating place to be.

Originally Posted by DanceDiva

I have to say that when I've been reading some of the other women's logs and seeing how they have been increasing weight used that I'd been second-guessing whether or not I should be focusing on increasing weight faster, i.e., I knew I was feeling these workouts but I wasn't dying. However after putting into words what I was actually getting out of this program (this only took me an hour to finish), I've come to the conclusion that I've been good for me.

Agreed - the weight you're moving isn't the only indicator of progress - what matters is the intensity you use to move the weight you select with the proper form, whether you're working hard with 10lbs or 100lbs.
That said, the original NROL said you should never repeat a workout - always try to make the next one better than the last, be it with weight, form, tempo, rest etc. It looks like you're doing just that.

As a side note, it's always a pleasure to read your posts as they're always well thought out and worded.

[dillytl]

As a side note, it's always a pleasure to read your posts as they're always well thought out and worded.

Ditto that!!!

For me, the biggest kick I'm getting out of this program is what I've learned (and am learning) about my body, weight-lifting, and making weight-lifting part of my lifestyle. When I look back at what I've done during my workouts, I see the following:

• I can complete an independent program on my own
• I enjoy weight-lifting when I'm engaged:
  • it's like dancing to me when I have good music;
  • it's scientific to me when I find that my body is responding positively to something I'm tweaking/trying out
• My body needed me to pay attention to the "non-mirror" muscles
• My body has an identity -- when I find out what it needs, it will be soothed; when it is nourished with love it responds positively; when it is learning something new, it will not always be quick or pretty; sometimes it needs firm guidance
• Being adaptable by listening to my body keeps my mind from going gung-ho and over-doing it, however, listening to my mind provides joys of discovery too

You do a great job listening to what your body is telling you!!

[DanceDiva]

Originally Posted by stingo

How do I reconcile the above two quotes?

LOL. Quick answer: female. I'm off to Nia now, I'll try to 'splain when I get back.

Hey Tracey: feeling better?

[dillytl]

Originally Posted by DanceDiva

LOL. Quick answer: female. I'm off to Nia now, I'll try to 'splain when I get back.

Hey Tracey: feeling better?

I'm getting there, Tracey, thanks for asking!!!! Have fun Nia-ing!

[nutbar]

Holy smokes, another great log I've been missing! (There are so many logs, it's impossible to keep up with them all.) I'm loving your detailed logs!