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. ------------------------------------------------------------------
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"
Last edited by DanceDiva : 07-05-2009 at 06:13 PM.
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
__________________ Just because your mother thinks you're special doesn't mean I do
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
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.
__________________ Just because your mother thinks you're special doesn't mean I do
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.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
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)
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.
__________________ Just because your mother thinks you're special doesn't mean I do
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.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
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.
__________________ Just because your mother thinks you're special doesn't mean I do
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.
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.
Quote:
Originally Posted by dillytl
Nice job on the workout!!!
Thanks for stopping by. I'll hit you back on your log soon.
Quote:
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.
__________________ Just because your mother thinks you're special doesn't mean I do
I just felt like a little more movement this evening, so I pulled on the Turbojam dvd I bought at Christmas. I figured since I bought the dvd, I should use it. Was going to go to the gym (45-minute extended version of this workout) but wanted to be home when hubby got home. Glad I did it. Got sweaty with the DVD just like gym class. Feel very relaxed. Enjoyed conversation with hubby. I need to get off this board -- it is too addictive! So many logs, so few hours.
__________________ Just because your mother thinks you're special doesn't mean I do
I have Never Gymless, but haven't worked out from it yet, but it's well worth the read. I understand Infinite Intensity is good too. There's some folks around here that have both.
Yeah my trainer has me doing the Saxons as part of my routine. They're deceptively difficult I find - keeping the weight properly positioned while making sure you don't move your hips gives a bit to keep track of (though probably not for you since you're used to coordinating movement from your dance training).
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Period came 3 days early. Pain and clots from start. This is the 2nd day. Pain so bad this morning that I had my first visit to an acupuncturist. Had to go 4.5 hours before appt. w/o Advil. Was in moderate pain when I got there. Was in mild pain when I left. This may be a viable way to manage pain and thus lessen flow. I hope so. I am sick of logging/watching this, and the 3-month regimen of bio-identical progesterone does not seem to be having an effect on issues -- except moving the pain days from days 3-5 to 1-3 and increasing flow. I was told it would take a couple of cycles to see an effect -- well it has been 3 cycles, and the effect seems to be worse flow/pain but less spotting days.
30-minute circuit (cardio): Had no intention of exercising today, however I was called by the gym I'm trying to ask if I'd like to participate in a free group PT session. Circuits weren't particularly stressful, but I did my as soon as I get hot sweat flow. Liked instructor and fellow participants. Like that the area where we were working was just us and one other trainer doing her thing with a client. When finished I felt like I had had a nice stretch -- so all in all GOOD.
__________________ Just because your mother thinks you're special doesn't mean I do
Just checked out your log. You look fantastic! Its weird when your body starts changing. Some days I feel like a huge beast and other days I think I am not muscular enough.
I just felt like a little more movement this evening, so I pulled on the Turbojam dvd I bought at Christmas. I figured since I bought the dvd, I should use it. Was going to go to the gym (45-minute extended version of this workout) but wanted to be home when hubby got home. Glad I did it. Got sweaty with the DVD just like gym class. Feel very relaxed. Enjoyed conversation with hubby. I need to get off this board -- it is too addictive! So many logs, so few hours.
That's what I keep telling myself - I really need to GET SOME WORK DONE!!!
Hi Leah, thanks for stopping by. Yeah, the body changing stuff is something else -- I think it's just making me realize that I've been more conditioned by the "fashionista" view of beauty than I thought! And the pain/flow stuff is definitely disheartening the more research I do to try to find some relief. I never had this stuff until my late 30s -- I can only sympathize with the women who start out that way.
Hi Tracey: well, I'm on my way to your log, so I guess I'll just be on here just a "leettle" longer.
__________________ Just because your mother thinks you're special doesn't mean I do
Since this is most likely going to be long, I decided to separate it from the workout log -- WARNING! WARNING! DANGER WILL ROBINSON: FEELINGS AHEAD.
Pre-Gym:
Stretched my hamstrings last night because I am feeling them. Found can still do R leg split, L leg split is not to the floor. I now have a goal: Will incorporate full-blown stretching weekly to continue to be as flexible after completing this program as I was before program!!!
Got up today around 7 and wanted to go do my workout. But my hamstrings are still talking to me AND I'm bleeding like a stuck pig (this is causing most trepidation about workout today because I'm intent on doing WO B in the gym so I can do it properly). At 9 after breakfast, I decide to do a 20-minute yoga routine. This is good because when finished I'm very relaxed and asleep again by 11:30. Woke up at 2:30, had lunch and a snack before finally talking myself into going to do my workout (3:45 pm).
Warmed up at home: this is SOO GOOD. Danced to Aaliyah's Try Again 2 1/2 times. First: just danced. 2nd: did book warm-up dancified added back stretching and mountain climbers. 1/2 time: just still grooving then out the door. I had started to "glisten" and felt fabulous. Kept car hot on way to gym
In the Gym (4:15 pm):
it is amazing what you notice when you venture further than classes. The background music was bland mix of adult contemporary, pop, rock -- nothing pumping; I really need to get an MP3 player ASAP. Saw several women but none on the weights
Saturday late afternoon is a good time to go to gym.
I got a GAWKER when I was doing my deadlifts. He was supposedly doing crunches on a ball across the room. I could see him in the mirror. During my second set I turned around and told him he needed to pay more attention to his own workout. He picked up the ball and left.
I got more polite gawkers when I was doing the alternating sets -- these didn't bother me because they didn't continuously stare.
I got my first war wound: I am proud. I have a bruise on my L lower quad from the deadlifts. However, I'll be more conscious next time.
Workout with heavy TOM is possible, however I have about 45 minutes before need to tend to this.
Spend 18 minutes afterwards doing full body stretch.
Now I'm Home:
Washed from head to toe -- it's getting harder and harder to keep my promise to my child not to cut my hair until after her graduation.
Looked in the mirror after dressing: I think I'm starting to get bootylicious
Still have lot's of energy and want to move. I think it's because my body feels so good.
Had advil only at 8 a.m. because felt mild pain. However, no more rest of day. Previously, pain would have been moderate to severe and I would be taking advil every 4 hours. I believe this acupuncture is going to help!
MOOD: Peaceful.
__________________ Just because your mother thinks you're special doesn't mean I do
NROL4W STAGE 1, WORKOUT B (FINALLY DID THIS IN THE GYM)
Barbell Deadlift:
WU1: 45#x8. WU2: 67#x6 (added as close to 60# last wo)
S1: 89#x12. S2: 89#x12 (+19 lbs: I'm still feeling for appropriate weight)
Alternating Sets:
Dumbbell Shoulder Press (15# in each hand):
S1: 12. S2: 12 (+5 lbs)
Wide-grip lat pulldown: S1: 60#x12. S2: 60#x12
Alternating Sets:
Lunge: (Alternating legs, 15# db each hand):
S1: 12. S2: 12 (+5 lbs)
Swiss-Ball crunch (hands behind neck):
S1: 10. S2: 10 (easy and I like on ball)
Extra: 8 prone jackknifes with feet on ball (did extra to see if I could do them before next A workout. Video: jackknife on feet -- thanks Paula). I can do these, however, this version is definitely harder than the book version with shins on ball. Will do them this way for rest of Stage 1.
Stretching: 18 minutes yoga/dance stretching in Group X room.
Next Workout: Do in gym with same weights.
__________________ Just because your mother thinks you're special doesn't mean I do
I was wondering - professional dancer? Or someone who really likes to dance? (possibly both)
Just really like to dance. Started my fitness journey in a formal dance studio then moved on to a total body conditioning class then the gym.
I never took dance as a child, however, I took to it like a duck to water. I took hip-hop, jazz, and eventually ballet. Unfortunately, there's only so much my body and mind could do as an adult (so no profession).
I've always been flexible w/o working at it (so changes are very noticeable), but I have also developed noticeable leg strength from the ballet (can developpe my leg into the air w/o quad cramping -- that was a shock to my system when I first tried it). So, since I'm not taking dance classes now, I'm determined that if/when I start taking them again, I'll have both flexibility and strength when I go back.
__________________ Just because your mother thinks you're special doesn't mean I do
Saturday late afternoon is a good time to go to gym.
I got a GAWKER when I was doing my deadlifts. He was supposedly doing crunches on a ball across the room. I could see him in the mirror. During my second set I turned around and told him he needed to pay more attention to his own workout. He picked up the ball and left.
I got my first war wound: I am proud. I have a bruise on my L lower quad from the deadlifts. However, I'll be more conscious next time.
Nice job setting the gawker straight!!! And congrats on the war wound!!
Just really like to dance. Started my fitness journey in a formal dance studio then moved on to a total body conditioning class then the gym.
I never took dance as a child, however, I took to it like a duck to water. I took hip-hop, jazz, and eventually ballet. Unfortunately, there's only so much my body and mind could do as an adult (so no profession).
I've always been flexible w/o working at it (so changes are very noticeable), but I have also developed noticeable leg strength from the ballet (can developpe my leg into the air w/o quad cramping -- that was a shock to my system when I first tried it). So, since I'm not taking dance classes now, I'm determined that if/when I start taking them again, I'll have both flexibility and strength when I go back.
Indeed - reason I asked is because I have a friend who was a professional ballet dancer. She always referred to herself and the other dancers as athletes. When I told her about the bulgarian split squats, she mentioned what the ballet equivalent of it was, and added that the back leg was on the barre, which was much higher than any weight bench. lol All that said, be proud of your pictures - you've done an awful lot of hard work to make your body what it is today. (The connection being you look like you have a dancer's body.)
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Not Going Gently into Perimenopause: Part NROL4W
).
Monday: 01/07/2008: NROL4W Stg 1, WO B2
01/09/2008: NROL4W Stg 1, WO A3
01/10/2008: TOM Issues/30-minute circuit (cardio)
Linear Mode
