Not Going Gently into Perimenopause: Part NROL4W

[DanceDiva]

Well, I'm not joining the OFFICIAL WOMEN'S CHALLENGE THREAD, however, I am so enjoying everyone's enthusiasm, I felt it only fair that I at least be brave enough to post pics and workout info (plus I'm whoring for some motivational feedback too).

I'm 43 years old and the 1st part of My training log's title refers to the fact that I only started moving my body with the intent to sweat 4 years ago when I noticed I was gaining weight and my periods were changing (negatively), and I wanted to see if changing my lifestyle would make both better.

I only bought NROL4W because I've become a women's fitness forum groupie, AND I've seen myself get stronger/last longer in the group classes I've been taking (gym, dance studio, yoga studio). I wanted to see if I could do a weight-lifting regimen on my own.

After the first NROL4W workout (Dec 31, 2007), I didn't think I would continue doing the program because I didn't find the workout to be FUN -- this may have more to do with my mood because I had to wait for the power cage at the gym AND didn't have any music to lift to. The pictures I've attached were taken that day so I would have a record of how I looked before NROL4W and to go along with a journal I wrote asking myself why should I force myself to do something I didn't think was fun.

Anyways, I was competitive enough that I thought I should at least do Workout B to complete stage 1. I did this one at home (January 2, 2008), and while I found it challenging, I felt better than the 1st workout.

So, after reading some posts in the NROL4W forum AND asking some questions to help me through Workout A, I completed another Workout A today (January 5, 2008). That means I completed 3 workouts in a week (whoo-hoo)! So, I'm just going to see where I go from there while I cheer on the ladies doing the challenge.
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Stats:

Age: 43
Weight: 131 lbs
Height: 5'6"
Upper Chest (above breasts): 32"
Ribcage: 30"
Left Bicep (unflexed): 10"
Waist: 28"
Navel: 29.5"
Hips: 36.25"
R Thigh: 21"
R Calf: 13.25"
L Thigh: 21.25"
L Calf: 13.5"

[UConnJulie]

Welcome!!

[DanceDiva]

This is a re-cap of all exercising I've been doing since I started the NROL4W workouts. I intend to log workouts individually in the future.

12/31/2007: NROL4W STAGE 1, WORKOUT A (condensed -- no feelings -- notes from training log)

• Barbell Squat: S1: 45#x15. S2: 89#x15

Alternating Sets:

• 30° Push-ups: S1: 12. S2: 11
• Seated Row: S1: 50#x15. S2: 50#x15

Alternating Sets:

• Step-ups (reps both legs, holding 2 15# dumbbells):
  S1 (knee-high step): 15
  S2 (mid-calf high step): 15
• Jackknifes: S1: 15. S2: 10

01/01/2008: NIA (75 minutes, cardio)

01/02/2008: NROL4W STAGE 1, WORKOUT B (done at home. Modified for at home equipment)

• Barbell Deadlift: S1: 60#x15. S2: 60#x15

Alternating Sets:

• Dumbbell Shoulder Press: S1: 10#x15. S2: 10#x15
• Wide-grip lat pulldown: S1: 15. S2: 15 (used a medium resistance band wrapped around my hands to shoulder-width pre-pull)
  

Alternating Sets:

• Lunge (reps both legs, holding 2 10# dumbbells and wearing 3-lb ankle weights): S1: 15. S2: 15
• Swiss-Ball crunch: S1: 15. S2: 15 (on top of step arms overhead. 1st set legs table-topped, 2nd set lags horizontal)
  

01/03/2008: ZUMBA (60 minutes, cardio)
This evening needed, asked for, and got massage from husband

01/05/2008: NROL4W STAGE 1, WORKOUT A

• Barbell Squat: S1: 67#x15. S2: 67#x15

Alternating Sets:

• 30° Push-ups: S1: 15. S2: 15
• Seated Row: S1: 60#x15. S2: 60#x15 (will be staying here next wo)
  

Alternating Sets (2nd set of these I did to Ain't No Other Man. When finished felt like I had a 2nd wind and exhilarated):

• Step-ups (reps both legs, no dumbbells, both knee-high step):
  S1: 15. S2: 15.
  Did not feel I had to rest between legs -- had a 3-breath pause. Will try 5# dumbbells next workout
  
• Jackknifes: S1: 11. S2: 15

[L'ilJ]

Welcome dancediva! Good to see all these new ladies on the board. Good luck with your workouts.

[SpacecityPaula]

Nice Quads

Welcome to JPs

[DanceDiva]

Hi Ladies, Thanks for the comments.

Originally Posted by SpacecityPaula

Nice Quads

Welcome to JPs

Thanks for the compliment -- I've never considered them one of my "better" features, but I'm starting to like them too.

[DanceDiva]

Nia (60 minutes) today. Body was feeling like I could have stayed in bed. Inside Right knee was throbbing (still not 100% from old injury). Iced last night. However, felt fine during curtsy squats. I stayed in Level 1/2 range. Was still wet when finished but felt spent instead of energized.

[stingo]

Nice work there - keep on keeping on. The wellness director at the local Y here is trying to bring Zumba to the area - at least in the form of getting an instructor's certification class. I don't know much about it, save that I understand it involves dancing and fitness.

[DanceDiva]

I woke up at 5 this morning to go to work early because I had to take my baby to the airport. Got to work at 6:30 and felt like I could have gone to workout. Was weepy in the airport. Went back to work for a couple more hours. When I got home at 3:30, I intended to go to the gym but between the dreary weather and feeling tired, I decided to stay home. Put on some music to dance to warm up, but just didn't feel like it. Looked in the mirror and still can't decide if I like the more muscular arms and chest that I have. I keep moving like I can dance, but I keep feeling like I don't look like I dance (trying to figure out why this seems to be such a big deal for me).

Put some clothes in the wash and decided to cook some spinach and chinese noodles to go with the ribs from last night. Pulled the stuff out, then decided I really needed to do the workout. Did it in the garage. The garage was cold, and I loved it. After the first set of shoulder presses, I didn't feel like doing the lat pulls right after so I did the lunges. This order seems to feel better to me. No increase in weight but big increase in speed. I think it's because I didn't get too hot.


NROL4W STAGE 1, WORKOUT B (done at home. Modified for at home equipment)

• Barbell Deadlift: S1: 60#x15. S2: 60#x15

Alternating Sets:

• Dumbbell Shoulder Press: S1: 10#x15. S2: 10#x15
• Lunge (reps both legs, holding 2 10# dumbbells): S1: 15. S2: 15

Alternating Sets:

• Wide-grip lat pulldown: S1: 15. S2: 15 (used a medium resistance band wrapped around my hands to shoulder-width pre-pull)
• Swiss-Ball crunch: S1: 8 (I did 15 1st workout because I didn't read book carefully). S2: 8 (on top of bench both sets legs table-topped)
  

I'm glad I saw the sun come out a minute today. I'm sleepy, and it's only eight o'clock. Good night.

[DanceDiva]

Originally Posted by stingo

Nice work there - keep on keeping on. The wellness director at the local Y here is trying to bring Zumba to the area - at least in the form of getting an instructor's certification class. I don't know much about it, save that I understand it involves dancing and fitness.

Hi,
I went to the Zumba class because I read about how much fun it is supposed to be. My gym offered the class for the new year. Dancing was nice but nothing particularly difficult or challenging. It's set to primarily Latin music (our instructor also threw in some hip hop). The moves are Latin dance with some squats, leg raises, bounce hopping thrown in to get the heart rate up. You just follow along -- its not complicated if you've had any dance training.

My reaction to this class is in comparison to how I felt when I took my first Nia and Turbo Kickboxing class -- both of which I loved!!! I'm trying to do these classes before I get to to the stages that include interval training/bodyweight matix because I'm not sure I'll want to do them then.

[stingo]

Originally Posted by DanceDiva

Hi,
I went to the Zumba class because I read about how much fun it is supposed to be. My gym offered the class for the new year. Dancing was nice but nothing particularly difficult or challenging. It's set to primarily Latin music (our instructor also threw in some hip hop). The moves are Latin dance with some squats, leg raises, bounce hopping thrown in to get the heart rate up. You just follow along -- its not complicated if you've had any dance training.

My reaction to this class is in comparison to how I felt when I took my first Nia and Turbo Kickboxing class -- both of which I loved!!! I'm trying to do these classes before I get to to the stages that include interval training/bodyweight matix because I'm not sure I'll want to do them then.

Well it sounded to me like another way of making exercise more fun/palatable to people who might be otherwise adverse to working out.

Ross Enamait's site has some interesting bodyweight workouts.

[DanceDiva]

Didn't do any exercise yesterday. Felt fine, however, back, glutes, and hamstrings feel like they've been working.

NROL4W STAGE 1, WORKOUT A
Warmed up at home with a 10-minute yoga routine (on demand) followed by lawn mowers. Kept car hot during 7 minute drive to gym.

• Barbell Squat:
  Warm-up: BWx8; 45#x8
  S1: 78#x12. S2: 78#x12
  Began to sweat after finished. 2nd set slower than 1st. Did not feel that I was overly challenged by the 2 sets

Alternating Sets:

• 30° Push-ups: S1: 12. S2: 12
  Both sets started slowing at 8. 2nd set had to push last rep.
  
• Seated Row: S1: 60#x12. S2: 60#x12
  Both of these sets were challenging to my arms (triceps). 2nd set was faster than 1st
  

Alternating Sets:

• Step-ups (reps both legs, 8# dumbbells, both knee-high step):
  S1: 12. S2: 12.
  The weights challenged my balance. Legs were fine.
  S1: 4 breaths between leg change. Heart rate very elevated
  S2: 6 breaths between leg change. On L leg, started to slow @10. On R Leg, started to have to fight balance @9 through 12.
  
• Jackknifes: S1: 10. S2: 10
  Did these while still winded from step-ups. Have no trouble doing them
  

Felt fine after this workout. Intend to keep same weights for WO 4.

Have noticed that since doing these workouts that my hips feel like they need stretching every day -- not stiff just feel like they have been working.

[dillytl]

Nice job on the workout!!!

[mel]

Hi, Welcome to the forum! The dancing sounds so much fun!

Be proud of those muscles! It took me a while to get used to seeing myself in the mirror when I got more cut....my traps are huge and sometimes I feel like a beast, but I've learned to love them because they mean I'm strong and healthy.

mel

[DanceDiva]

Originally Posted by stingo

Ross Enamait's site has some interesting bodyweight workouts.

I checked this out -- he is not playing. I've sent him an e-mail to ask out the "Never Gymless" manual. I saw on Tracy's (Victoria's) log that she did one, it looked interesting. I also saw the "Saxon Sidebends" (which I had never heard of). I tried. I liked.

Originally Posted by dillytl

Nice job on the workout!!!

Thanks for stopping by. I'll hit you back on your log soon.

Originally Posted by mel

Be proud of those muscles! It took me a while to get used to seeing myself in the mirror when I got more cut....my traps are huge and sometimes I feel like a beast, but I've learned to love them because they mean I'm strong and healthy.

Thanks so much for stopping by Mel. You hit the nail right on the head. I needed to hear that.