Finally got off my Christmas-cookied butt and threw down some exercise, in the form of:
4 rounds:
500 m row
25 push-ups, knees down
10 lat pulls - 80#
10/leg split squats* - 30#, 20#
* The split squats were pretty uncomfortable -- tweaky in the adductor area -- so I dropped the weight from 30 to 20 lbs, then switched altogether to squats. Subbed in 15 squats with 50 lb bar for the last two sets. Sore to walk last night and today. Grr.
Post-Christmas carb weigh-in: 148. Wtf? I'll be taking a good four or five days off the gym as I do some holiday travelling, so I'm sure my next weigh-in will show drastic change. At least the break will be good for my achy joints.
Sunday, December 28, 2008
Friday, December 26, 2008
Christmas warm-up
I did actually make it to the gym one more time before the hours (the gym's and mine) got Christmas-crazy. Let's see if I can remember what I did... I know I squeezed it in between the final big grocery-get, last minute gift-finding, and making dinner, while my mom watched the kids (which included tobogganing and playing little-tiny-ball with Ben. She's a hero.) I do recall that it was short and sweet, and likely involved squats...
Yep:
Squats - 75 x 10, 10, 10, 10
Lat pulls (regular pull-up grip) - 85 x 9, 6, 6, 4
Bench dips - 10, 8, 7
Treadmill - 3/4 mile at various speeds and pitches ranging from 3.3 mph/11% grade and 3.6 mph/7% grade. (The small speed differences are bigger when you're walking.) I was experimenting with keeping the Braxton-Hicks at bay (they seemed to subside when I walked a little faster on a lower grade. It might be the other way round. Must continue experimentation)...
Since then, it's been nothing but eating carbohydrate-rich foods and working on crossword puzzles. (Just one, actually, and five days later, we're only about 2/3 of the way through the 1200 clues...) The gym is open for a brief window of time this afternoon, but I may have inadvertently signed on to accompanying a kid to see Twilight. Ugh.
Yep:
Squats - 75 x 10, 10, 10, 10
Lat pulls (regular pull-up grip) - 85 x 9, 6, 6, 4
Bench dips - 10, 8, 7
Treadmill - 3/4 mile at various speeds and pitches ranging from 3.3 mph/11% grade and 3.6 mph/7% grade. (The small speed differences are bigger when you're walking.) I was experimenting with keeping the Braxton-Hicks at bay (they seemed to subside when I walked a little faster on a lower grade. It might be the other way round. Must continue experimentation)...
Since then, it's been nothing but eating carbohydrate-rich foods and working on crossword puzzles. (Just one, actually, and five days later, we're only about 2/3 of the way through the 1200 clues...) The gym is open for a brief window of time this afternoon, but I may have inadvertently signed on to accompanying a kid to see Twilight. Ugh.
Monday, December 22, 2008
Carbo crash
I had to go to the midwifery clinic first thing this morning to do a blood test for gestational diabetes. (My mother had it when she was pregnant with me, so that is enough of a risk factor for me to get the test.)
First, I had to fast for 8 hours (thus the 9 AM appointment -- I got up and went without coffee or breakfast.) She takes a blood sample, then I drink 75 g of glucose (!) in the form of an orange crush-type drink. An hour later, she takes another blood sample; an hour after that, yet another. The first hour, I felt quite ill -- nauseous after all that sugar on an empty tummy. Then I just felt hungry. It was hell.
At last it was over, and I ate (inhaled) some nuts and half a peanut butter sandwich in the car. On the way to the gym. The first couple rounds of the circuit were great. Then the true hunger kicked in, and I struggled. Anyway, I managed to eke out:
4 rounds of
500m row*
25 push-ups
15 RDLs - 65 lb
15 step ups - per leg (I do one leg at a time, leading)
* I was sure I wasn't going to do the 4th set; I couldn't face the slog of the row. Someone was on the erg when I came up for #4, so I skipped it, and went straight to the push-ups.
I replaced the missing row set with a 1/2 mile uphill walk (3.3 mph, 10% grade, @ 9 minutes). Ultimately more work than originally planned, so that is good.
At home, the ensuing avocado and cheese sandwich barely saw the light of day.
First, I had to fast for 8 hours (thus the 9 AM appointment -- I got up and went without coffee or breakfast.) She takes a blood sample, then I drink 75 g of glucose (!) in the form of an orange crush-type drink. An hour later, she takes another blood sample; an hour after that, yet another. The first hour, I felt quite ill -- nauseous after all that sugar on an empty tummy. Then I just felt hungry. It was hell.
At last it was over, and I ate (inhaled) some nuts and half a peanut butter sandwich in the car. On the way to the gym. The first couple rounds of the circuit were great. Then the true hunger kicked in, and I struggled. Anyway, I managed to eke out:
4 rounds of
500m row*
25 push-ups
15 RDLs - 65 lb
15 step ups - per leg (I do one leg at a time, leading)
* I was sure I wasn't going to do the 4th set; I couldn't face the slog of the row. Someone was on the erg when I came up for #4, so I skipped it, and went straight to the push-ups.
I replaced the missing row set with a 1/2 mile uphill walk (3.3 mph, 10% grade, @ 9 minutes). Ultimately more work than originally planned, so that is good.
At home, the ensuing avocado and cheese sandwich barely saw the light of day.
Saturday, December 20, 2008
And now with more weight!
I got all dressed for the gym yesterday but didn't quite make it. I'm glad in retrospect, because it would've been one of those tired, push-through-with-gritted-teeth kinda workouts. Instead, I went today (first time to my gym on a Saturday), rested and ready to go. It paid off.
I'm not sure why I felt the urge to do a little more weight than usual -- it just sort of seemed like the thing to do. So I upped the weight a little on squats and presses, and merrily eschewed cardio altogether.
Squats - 75 x 10, 10, 10, 10 (I've been doing this with 65 for the past month)
Calves - 200 x 10, 10, 10
Presses - 45 x 11, 8, 5, 4 (earlier this week, I had similar numbers with 5 lb less)
Finisher sets:
Squats - 45 x 20
Presses - 30 x 16
Core:
V-sit ball toss - 50, 40, 40
Side plank - 30 count, each side x2 (I consider this to be awesome, since I have that extra 18 lbs around the middle! Yay me!)
The presses are pretty much pre-pregnancy numbers for me. I was tempted to up the weight to 50, but didn't want to push it too much. I'm wondering if the last couple months of lower weight and higher reps haven't helped in some way. Lately, my number for bench dips have been actually better than pre-preg... And that's with 18 extra pounts around my middle. Hey! Maybe that's the answer. I've been doing bench dips with gradually more and more weight - like having strapped on a big ole plate -- but haven't scaled back the reps. In fact, I'm able to do slightly more than before. There's no way that doesn't help my presses. Nice.
I'm not sure why I felt the urge to do a little more weight than usual -- it just sort of seemed like the thing to do. So I upped the weight a little on squats and presses, and merrily eschewed cardio altogether.
Squats - 75 x 10, 10, 10, 10 (I've been doing this with 65 for the past month)
Calves - 200 x 10, 10, 10
Presses - 45 x 11, 8, 5, 4 (earlier this week, I had similar numbers with 5 lb less)
Finisher sets:
Squats - 45 x 20
Presses - 30 x 16
Core:
V-sit ball toss - 50, 40, 40
Side plank - 30 count, each side x2 (I consider this to be awesome, since I have that extra 18 lbs around the middle! Yay me!)
The presses are pretty much pre-pregnancy numbers for me. I was tempted to up the weight to 50, but didn't want to push it too much. I'm wondering if the last couple months of lower weight and higher reps haven't helped in some way. Lately, my number for bench dips have been actually better than pre-preg... And that's with 18 extra pounts around my middle. Hey! Maybe that's the answer. I've been doing bench dips with gradually more and more weight - like having strapped on a big ole plate -- but haven't scaled back the reps. In fact, I'm able to do slightly more than before. There's no way that doesn't help my presses. Nice.
Thursday, December 18, 2008
Better than walking
I've been borrowing Ken's shorts the past few weeks, but they look, quite frankly, ridiculous on me. I finally dug up some old frisbee shorts (inherited; shiny black #12's) that are just perfect - they fit, but are baggy in a way that looks purposeful. They went a long way towards making me feel great at the gym today. However, I'm starting to feel like people (I spent most of the time in the free weight area of the gym, surrounded by big muscly fellas) are starting to stare. I'm sure it's my imagination.
4 rounds
14 walking lunges - 35# barbell
15 db swings - 25#
12 seated rows - 60# (last set = 75 lb x 7 slow reps)
Plus:
Press - 40# x 11, 7, 5
V-sit ball tosses - 40, 40
Weigh-in: 148.
I can't believe I have more than 3 more months. I'm going to be enormous.
4 rounds
14 walking lunges - 35# barbell
15 db swings - 25#
12 seated rows - 60# (last set = 75 lb x 7 slow reps)
Plus:
Press - 40# x 11, 7, 5
V-sit ball tosses - 40, 40
Weigh-in: 148.
I can't believe I have more than 3 more months. I'm going to be enormous.
Wednesday, December 17, 2008
Such a thing as too much walking
Instead of the gym today, I walked. A lot. My feet hurt. My back hurts. I'm going back to the gym tomorrow -- it seems that vigorous suits me much better than gentle.
Monday, December 15, 2008
Sleepy McNapperson
I feel like just about every other workout I'm tired. Today was the "other" workout. Fighting a cold, and not sleeping well lately. Sleeping on my side is a necessity as my belly is too big to fit underneath me (I'm traditionally a stomach-sleeper), and on my back is uncomfortable after awhile (weight of the fetus compresses the vein that returns blood to the heart -- I can feel my heart start to pound when I lie on my back long enough -- yuck). By side sleeping suck, hurts my hips, and I have to roll over frequently, which is increasingly difficult as the belly is of a size that now needs to be hoisted. Ugh.
Whining aside, I did manage to eke out a half-decent circuit today:
4 rounds of
500 m row (about 2:25 min per set)
25 push-ups (knees down)
15 good mornings (45 lb bar)
15 steps ups (per leg)
It took about half an hour; I felt like I worked hard (as evidenced by the hot and sweaty red face). Then I staggered home with my eyes-half closed. A pre-dinner nap awaits.
Whining aside, I did manage to eke out a half-decent circuit today:
4 rounds of
500 m row (about 2:25 min per set)
25 push-ups (knees down)
15 good mornings (45 lb bar)
15 steps ups (per leg)
It took about half an hour; I felt like I worked hard (as evidenced by the hot and sweaty red face). Then I staggered home with my eyes-half closed. A pre-dinner nap awaits.
Sunday, December 14, 2008
Snowy Sunday
I seem to be saving the last workout of the week for Sundays, but it's really hard to get to the gym on Sundays. Even though I technically have the time, there are always more compelling things to do, like hang out with my family. That's kind of why I've only been managing three workouts a week lately. This week, I'd only logged two, so there was no squirming out of the trip this Sunday.
Alternating sets:
Squats - 45 x 20, 17, 17, 15
Press - 35 x 13, 9, 9, 8
Alternating sets:
Back extensions - 8, 10, 10
Pulls downs with chin-up grip - 105 x 5, 5, 4
Treadmill:
Walking - 1/2 mile, 3.5 mph, 10% grade
Jogging - 3/4 mile, 5.1 mph, 1% grade
V-sit ball tosses - 40, 30
Weigh-in: 147. Getting up there!
P.S. I tried doing hang cleans (luckily with a very light weight during warm-up), but the belly is now officially in the way. Same deal for high-pulls.
Alternating sets:
Squats - 45 x 20, 17, 17, 15
Press - 35 x 13, 9, 9, 8
Alternating sets:
Back extensions - 8, 10, 10
Pulls downs with chin-up grip - 105 x 5, 5, 4
Treadmill:
Walking - 1/2 mile, 3.5 mph, 10% grade
Jogging - 3/4 mile, 5.1 mph, 1% grade
V-sit ball tosses - 40, 30
Weigh-in: 147. Getting up there!
P.S. I tried doing hang cleans (luckily with a very light weight during warm-up), but the belly is now officially in the way. Same deal for high-pulls.
Wednesday, December 10, 2008
Not quite a rest day
Shoveling out of a 20 cm dump of snow counts as a workout when you're 24 weeks pregnant, right? RIGHT?
I'm happy to have an enlightened husband. My sister's fella won't "let" her shovel snow in her condition. I like shoveling. (And frankly, it's a lot easier than my gym workouts.)
Admittedly, I didn't complete the whole project in the 40 minutes I was out there this morning. I have another set planned for this afternoon.
Edit: It turned out to be 35 cm of snow, and I went out later for another half hour of shoveling and completed the job. (Damn snowplows never give you a break. That icy crap at the end of the drive -- which reappears at least three times a day -- is heavy.)
I'm happy to have an enlightened husband. My sister's fella won't "let" her shovel snow in her condition. I like shoveling. (And frankly, it's a lot easier than my gym workouts.)
Admittedly, I didn't complete the whole project in the 40 minutes I was out there this morning. I have another set planned for this afternoon.
Edit: It turned out to be 35 cm of snow, and I went out later for another half hour of shoveling and completed the job. (Damn snowplows never give you a break. That icy crap at the end of the drive -- which reappears at least three times a day -- is heavy.)
Tuesday, December 9, 2008
Push, pull, swing
Gave the legs a break today.
Incline chest press - 55 x 12, 11, 9
Chin-up grip pull-downs - 90 x 12, 11, 10
DB swings - 25 x 15, 12, 12
Final round:
Incline chest press - 45 x 15
Pull-downs - 75 x 15
Thrusters - 30 x 15 (didn't have a grip left for more swings!)
Treadmill - 3/4 mile walking uphill (3.5 mph, 10% grade, 12 min). Walking uphill quickly is hard! It especially works the butt and calves - way more than jogging.
V-sit ball tosses - 50
Shovelled the driveway.
Incline chest press - 55 x 12, 11, 9
Chin-up grip pull-downs - 90 x 12, 11, 10
DB swings - 25 x 15, 12, 12
Final round:
Incline chest press - 45 x 15
Pull-downs - 75 x 15
Thrusters - 30 x 15 (didn't have a grip left for more swings!)
Treadmill - 3/4 mile walking uphill (3.5 mph, 10% grade, 12 min). Walking uphill quickly is hard! It especially works the butt and calves - way more than jogging.
V-sit ball tosses - 50
Shovelled the driveway.
Monday, December 8, 2008
Active recovery
My legs are still tired and sore from Friday's workout. It's only natural, then, that I should do another leg workout today:
Squats - 65 x 8, 10, 10; 45 x 15
Calves - 200 x 10, 10, 10
RDLs - 65 x 12, 12, 12
With some upper back/triceps thrown in:
Bent-over rows - 25 x 10, 10, 10 (each arm)
Bench dips - 12, 8
Treadmill:
1/2 mile walking uphill (3.5 mph, 10% grade) = 8.5 min, 80 cal
1/2 mile jogging (5.2 mph, 1% grade) = 6 min, 65 cal
According to the treadmill computer, my half-mile of walking requires more energy than the half-mile jogging (and yes, it's as fast as I can go). Also, it is more comfortable. Lung-wise, it feels about the same. So, I feel like I have an option for when I really can't jog any longer.
Weigh-in: 145. Still.
(Apparently, I should be gaining about 1/2 lb per week now. It's been a couple weeks since I gained... Knowing my luck, I'll go in one day and suddenly weigh 5 pounds heavier!)
Squats - 65 x 8, 10, 10; 45 x 15
Calves - 200 x 10, 10, 10
RDLs - 65 x 12, 12, 12
With some upper back/triceps thrown in:
Bent-over rows - 25 x 10, 10, 10 (each arm)
Bench dips - 12, 8
Treadmill:
1/2 mile walking uphill (3.5 mph, 10% grade) = 8.5 min, 80 cal
1/2 mile jogging (5.2 mph, 1% grade) = 6 min, 65 cal
According to the treadmill computer, my half-mile of walking requires more energy than the half-mile jogging (and yes, it's as fast as I can go). Also, it is more comfortable. Lung-wise, it feels about the same. So, I feel like I have an option for when I really can't jog any longer.
Weigh-in: 145. Still.
(Apparently, I should be gaining about 1/2 lb per week now. It's been a couple weeks since I gained... Knowing my luck, I'll go in one day and suddenly weigh 5 pounds heavier!)
Friday, December 5, 2008
Big legs
It's been awhile since I left the gym and felt all wobbly on the first set of stairs I hit. Today was one of those days. I planned to follow Ken's example and do yesterday's regular crossfit, but ended up subbing in thrusters for kettlebell swings. It looked like this:
5 rounds:
12 thrusters, 40 lb
12 walking lunges, 30 lb
Finished with:
12 presses, 35 lb
15 squats, 45 lb
Treadmill to loosen up - an easy mile (about 12 minutes @ 5.3 mph, 1% grade). Walked some of it at the beginning, because I got a cramp (the regular kind). Otherwise it felt great - normal. Slow's the way to go!
5 rounds:
12 thrusters, 40 lb
12 walking lunges, 30 lb
Finished with:
12 presses, 35 lb
15 squats, 45 lb
Treadmill to loosen up - an easy mile (about 12 minutes @ 5.3 mph, 1% grade). Walked some of it at the beginning, because I got a cramp (the regular kind). Otherwise it felt great - normal. Slow's the way to go!
Tuesday, December 2, 2008
Hitting all the (body) bases
A hk custom CF-style circuit again.
4 rounds:
500 m row
15 DB (aka kettlebell) swings 25#
12 bench dips
15 16" step-ups (per leg)
Phewf. That's it. It took about 40 minutes. It was hard. I sweated a lot. I loved it.
The DB swing is my new answer to deadlifts. (Which are awkward at best without the proper sized plates.) The drive of the legs/hips and stabilization of the back required really seems to work the same muscles in similar ways. Just saying.
Note on the step-ups: This doesn't sound very high considering box jumps are typically done on a 20" box (not that I've ever used a box that high, but anyway). But when I step up to this level, my hip flexes my thigh beyond parallel to the floor - that is, it's as high as I can possibly step up before I have to twist my hips or hop. Next time I do this, I suspect I'll have to lower the step, because my belly is beginning to interfere with my leg when I raise it this high. Hmph.
4 rounds:
500 m row
15 DB (aka kettlebell) swings 25#
12 bench dips
15 16" step-ups (per leg)
Phewf. That's it. It took about 40 minutes. It was hard. I sweated a lot. I loved it.
The DB swing is my new answer to deadlifts. (Which are awkward at best without the proper sized plates.) The drive of the legs/hips and stabilization of the back required really seems to work the same muscles in similar ways. Just saying.
Note on the step-ups: This doesn't sound very high considering box jumps are typically done on a 20" box (not that I've ever used a box that high, but anyway). But when I step up to this level, my hip flexes my thigh beyond parallel to the floor - that is, it's as high as I can possibly step up before I have to twist my hips or hop. Next time I do this, I suspect I'll have to lower the step, because my belly is beginning to interfere with my leg when I raise it this high. Hmph.
Monday, December 1, 2008
Cardio day
I wanted to test out my running ability, to see if I could still count on it. The past few times I've hopped on the treadmill, it's been at the end of a workout, or part of a circuit which requires a quicker pace. These episodes didn't go that well. I hoped that if I started with running and maintained a slower pace, I'd be able to keep it up. It worked. Sort of.
Here's what I did on the treadmill:
10 min jogging (5.5 - 5.7 mph)
10 min walking on a 6 - 11% grade (+10% for the 2nd half)
12 min jogging (5.3 - 5.5 mph)
In total, I did about 2.5 miles in 33 minutes (there were some walk-for-water breaks in there).
I had to stop to walk after the first 10 minutes jogging because of increasingly uncomfortable presure/cramping in my lower belly. The walking helping, and the 10 minutes on a grade showed that I burned about the same # calories as the 10 min jog. Feeling better, I jogged again, at a slightly slower pace. This went better, and I probably could've kept going, but I didn't want to crash and burn.
The rest of the workout comprised two times through the following:
25 push-ups (knees down)
40 v-sit ball tosses
side plank (30 count per side)
Today's lesson learned: GO SLOW. This is not the first time I've had this lesson WRT to running. When I first started running about eight or nine years ago, I hated it because it hurt. I was coaxed and cajoled into just going more slowly (thanks Daddy-o)... and voila! I became a runner. Now, I must recall the basics to keep forging ahead.
Weigh-in: Still hovering around 145!
Here's what I did on the treadmill:
10 min jogging (5.5 - 5.7 mph)
10 min walking on a 6 - 11% grade (+10% for the 2nd half)
12 min jogging (5.3 - 5.5 mph)
In total, I did about 2.5 miles in 33 minutes (there were some walk-for-water breaks in there).
I had to stop to walk after the first 10 minutes jogging because of increasingly uncomfortable presure/cramping in my lower belly. The walking helping, and the 10 minutes on a grade showed that I burned about the same # calories as the 10 min jog. Feeling better, I jogged again, at a slightly slower pace. This went better, and I probably could've kept going, but I didn't want to crash and burn.
The rest of the workout comprised two times through the following:
25 push-ups (knees down)
40 v-sit ball tosses
side plank (30 count per side)
Today's lesson learned: GO SLOW. This is not the first time I've had this lesson WRT to running. When I first started running about eight or nine years ago, I hated it because it hurt. I was coaxed and cajoled into just going more slowly (thanks Daddy-o)... and voila! I became a runner. Now, I must recall the basics to keep forging ahead.
Weigh-in: Still hovering around 145!
Friday, November 28, 2008
This is more like it
Despite delaying my workout until the afternoon out of sheer laziness (and a lack of hot water for a shower this morning), I felt great today. Strong. XFM workout today, with the addition of good mornings because the bar was already there on my shoulders. How handy is that?
4 rounds:
500 m row*
15 squats - 45
15 good mornings - 45
12 push press - 45
* The row takes between 2:20-2:30 min per 500 m. That's seriously as hard as I can go for that distance/length of time.
Then just one set of the "chin-up" pull down: 105 x 5. I figure I should throw this down every so often so I can ramp back up to regular chin-ups asap once the spring hits. (I could almost do a 120 pull-down, but not quite. Maybe at the beginning of the workout?)
When I do these circuits, I try to not take breaks between exercises; however, I do end up grabbing small breathers as necessary (to avoid the fainting). Usually just a few breaths. The treadmill and erg are upstairs, so I always get a built-in break before and after a run or row. I try to run the stairs. :-)
I did spend the morning reading one of the labour preparation books I've got, and it got me really psyched. I feel like I'm training for a big athletic event. Which I suppose is true enough. (Or possibly more true than I can imagine!)
4 rounds:
500 m row*
15 squats - 45
15 good mornings - 45
12 push press - 45
* The row takes between 2:20-2:30 min per 500 m. That's seriously as hard as I can go for that distance/length of time.
Then just one set of the "chin-up" pull down: 105 x 5. I figure I should throw this down every so often so I can ramp back up to regular chin-ups asap once the spring hits. (I could almost do a 120 pull-down, but not quite. Maybe at the beginning of the workout?)
When I do these circuits, I try to not take breaks between exercises; however, I do end up grabbing small breathers as necessary (to avoid the fainting). Usually just a few breaths. The treadmill and erg are upstairs, so I always get a built-in break before and after a run or row. I try to run the stairs. :-)
I did spend the morning reading one of the labour preparation books I've got, and it got me really psyched. I feel like I'm training for a big athletic event. Which I suppose is true enough. (Or possibly more true than I can imagine!)
Wednesday, November 26, 2008
In which I feel like a$$, but forge ahead
Today's workout was based on today's Crossfit WOD. I used the word "based" loosely, as I subbed and scaled with abandon:
5 rounds:
Run 400 m - 6.7 mph
15 sumo deadlift highpulls - 40 lb
30 v-sit ball tosses
Finished with an easy 10 minute jog @ 5.5 mph.
The SDHP's were subbed for deadlifts (the sumo stance seriously helps navigate the belly). The v-sits were subbed for glute-ham extensions which are impossible to do pregnant. I actually attempted to do crunches on the ball, but these have become really uncomfortable, so I switched to v-sits.
I shoveled the driveway again.
I was SO tired today, I could barely drag my butt out of bed, and I was terribly unfocused all day. Going to the gym gave me something concrete to focus on. But I felt like total ass the whole time. Running sucks: my belly cramps here and there, my boobs are uncontainable (sport bra issues another issue entirely), my adductors and hip flexors hurt... My shorts don't fit properly over the new curves, so I get fat-lady-bunch when I run. SUCKS.
Today, anyway.
5 rounds:
Run 400 m - 6.7 mph
15 sumo deadlift highpulls - 40 lb
30 v-sit ball tosses
Finished with an easy 10 minute jog @ 5.5 mph.
The SDHP's were subbed for deadlifts (the sumo stance seriously helps navigate the belly). The v-sits were subbed for glute-ham extensions which are impossible to do pregnant. I actually attempted to do crunches on the ball, but these have become really uncomfortable, so I switched to v-sits.
I shoveled the driveway again.
I was SO tired today, I could barely drag my butt out of bed, and I was terribly unfocused all day. Going to the gym gave me something concrete to focus on. But I felt like total ass the whole time. Running sucks: my belly cramps here and there, my boobs are uncontainable (sport bra issues another issue entirely), my adductors and hip flexors hurt... My shorts don't fit properly over the new curves, so I get fat-lady-bunch when I run. SUCKS.
Today, anyway.
Tuesday, November 25, 2008
Squataholic
I planned to shovel the driveway today, but wasn't convinced it would equal a workout. So I decided to combine the gym and shoveling.
At the gym:
4 sets each:
Squats - 65 x 8's (10 in the last set)
Calf presses - 250 x 8's
"Chins" (chin-up grip on the lat pull machine) - 85 x 10; 100 x 7, 7; 105 x 6
Bent-over db rows - 20 x 10's (each arm)
At home:
Shoveled both sides of the driveway AND the front walk. (I include this as workout because, pregnant! My sister mentioned yesterday that she wasn't "allowed" to shovel her driveway... ) Squatted into each lift to try to save my back, but got a serious lower back workout anyway. I'll let you know if I'm able to get out of bed tomorrow.
At the gym:
4 sets each:
Squats - 65 x 8's (10 in the last set)
Calf presses - 250 x 8's
"Chins" (chin-up grip on the lat pull machine) - 85 x 10; 100 x 7, 7; 105 x 6
Bent-over db rows - 20 x 10's (each arm)
At home:
Shoveled both sides of the driveway AND the front walk. (I include this as workout because, pregnant! My sister mentioned yesterday that she wasn't "allowed" to shovel her driveway... ) Squatted into each lift to try to save my back, but got a serious lower back workout anyway. I'll let you know if I'm able to get out of bed tomorrow.
Sunday, November 23, 2008
Of my own invention
My workotus have officially taken on a regular pattern. I made up a circuit today in the spirit of the XFM ones I've been doing lately. I like the shorter, more intense workouts with the "cardio" portion broken into shorter portions (because running is harder and rowing is kind of boring). Each circuit tends to contain a push, a pull, and a hip/leg exercise. Perfect proportions.
Here's what I did:
4 rounds
500 m row
15 sumo deadlift high-pulls #35
15 (each leg) split squats #25
15 push presses #40
I made some adjustments as I went along. Set 1 of row was actually a 400m run, because the erg was occupied. I used 40 lbs on set 4 of the SDHP's because the 35 lb didn't get as heavy over the sets as I expected. (I think I can do these at 45 no problem if I'm doing fewer reps/sets.) I only managed 12 reps on set 3 of the split squats. Push presses went as planned - I did them with slow eccentrics. It seemed light for push presses at first, by by the 3rd and 4th set, I was needing to pause to catch my wind around rep 10.
Tried an easy run for a cool down and to shake out the legs (those split squats were torture!), but aborted after a few minutes when I was beset by abdominal cramps.
Weigh-in: 145 lb (late afternoon)
Here's what I did:
4 rounds
500 m row
15 sumo deadlift high-pulls #35
15 (each leg) split squats #25
15 push presses #40
I made some adjustments as I went along. Set 1 of row was actually a 400m run, because the erg was occupied. I used 40 lbs on set 4 of the SDHP's because the 35 lb didn't get as heavy over the sets as I expected. (I think I can do these at 45 no problem if I'm doing fewer reps/sets.) I only managed 12 reps on set 3 of the split squats. Push presses went as planned - I did them with slow eccentrics. It seemed light for push presses at first, by by the 3rd and 4th set, I was needing to pause to catch my wind around rep 10.
Tried an easy run for a cool down and to shake out the legs (those split squats were torture!), but aborted after a few minutes when I was beset by abdominal cramps.
Weigh-in: 145 lb (late afternoon)
Friday, November 21, 2008
Swingin'
Today's XFM* workout called for kettlebell swings. I've never done them before, but Ken just happened to try them earlier in the week and encouraged me to give it a try. Despite the one-hand prescription of the workout, I decided to try them two-handed first, and I had to use a dumbbell. But our dbs have a handy configuration - easy to grip by the plate. My workout looked like this:
18-14-10-10 reps
kettlebell swings - 2 hands #25
lunges (per leg - 36, 28, 20, 20 total)
push-ups (actually did 20, 15, 15, 15)*
"Easy" run - 1.5 miles/15 minutes
I can't really do more than a few regular push-ups now, but knees-down are still fairly easy (but an extra 15 lbs is nothing to scoff at!) I probably could've done 4 x 20 here, but my heart-rate was crazy after the kb's and lunges, so I took this set as a "break".
The run wasn't actually that easy. I ran at mainly 6 mph and eventually 5.5 mph when things started cramping and aching. Turns out that 6 mph is now about as fast as I can go if I want to cruise for longer than a few minutes. Running is growing increasingly difficult. I hit my target heartrate at a fairly slow speed, and things begin to ache in the lower belly, hip region after a while -- the fast I go, the more quickly it happens. I'll keep it up, but judiciously.
The kettlebell swings are AWESOME. I loved it. It seemed easy for the first few reps, but everything got difficult pretty quickly - heartrate and breathing gets crazy, and if you're really focusing on driving with your hips and legs, you begin to feel it. The momentum of the swinging weight means you're work much more than the 25 lbs of the db. Back is dramatically engaged when you reach the top of the swing, keeping everything straight while you brake the weight. Abs work all the way through. The movement in general feel quite natural - not awkward. I'm in love with this exercise.
Weigh-in: 143. Morning, go figure.
Tidbit: Extra progesterone during pregnancy relaxes smooth muscle tissue. One of the results of this is that digestive processes slow down. Also, intestines get pushed/scrunched up near the rib cage, also slowing things down. My interpretation -- there is some serious build-up by the end of the day!
* XFM = Crossfit Mom. Clever, huh?
18-14-10-10 reps
kettlebell swings - 2 hands #25
lunges (per leg - 36, 28, 20, 20 total)
push-ups (actually did 20, 15, 15, 15)*
"Easy" run - 1.5 miles/15 minutes
I can't really do more than a few regular push-ups now, but knees-down are still fairly easy (but an extra 15 lbs is nothing to scoff at!) I probably could've done 4 x 20 here, but my heart-rate was crazy after the kb's and lunges, so I took this set as a "break".
The run wasn't actually that easy. I ran at mainly 6 mph and eventually 5.5 mph when things started cramping and aching. Turns out that 6 mph is now about as fast as I can go if I want to cruise for longer than a few minutes. Running is growing increasingly difficult. I hit my target heartrate at a fairly slow speed, and things begin to ache in the lower belly, hip region after a while -- the fast I go, the more quickly it happens. I'll keep it up, but judiciously.
The kettlebell swings are AWESOME. I loved it. It seemed easy for the first few reps, but everything got difficult pretty quickly - heartrate and breathing gets crazy, and if you're really focusing on driving with your hips and legs, you begin to feel it. The momentum of the swinging weight means you're work much more than the 25 lbs of the db. Back is dramatically engaged when you reach the top of the swing, keeping everything straight while you brake the weight. Abs work all the way through. The movement in general feel quite natural - not awkward. I'm in love with this exercise.
Weigh-in: 143. Morning, go figure.
Tidbit: Extra progesterone during pregnancy relaxes smooth muscle tissue. One of the results of this is that digestive processes slow down. Also, intestines get pushed/scrunched up near the rib cage, also slowing things down. My interpretation -- there is some serious build-up by the end of the day!
* XFM = Crossfit Mom. Clever, huh?
Wednesday, November 19, 2008
Baby Angie
I've been lacking ideas, and the WOD's from Crossfit Mom have been emjoyable lately, so I think I'll stick to it for a bit. Today called for a Baby Angie.
Now, the last time I tried "Angie", I called her Baby Angie, because the full grown gal is, quite frankly, insane. So today's workout was more like "Itty Bitty Preemie Angie".
40 pull-ups - 15+8+8+9 (70 lb lat pulls with a close-ish pull-up grip)
40 push-ups - 25+10+5 (knees down)
40 squats (easy to do in one shot)
40 knee raises* - 20+12+8
Most sets I had to break up because I died before finishing. I took short, 15-20 second breaks between "sets".
It didn't take very long, so I added a few things:
Shoulder rotations - 8 lb db x 8, 5, 5 (like this, only laying down)
V-sit ball tosses - 4 kg x 40, 40
40 more squats. Did I mention I like squats?
* Knee raises. According to Crossfit Mom, this exercise was supposed to be "knees-to-elbows". Um, right. Aren't we supposed to be pregnant? I'd never tried these before, I'm pretty skeptical I could've done it even pre-pregnancy. Also, we have a serious lack of an accessible chin-up bar, so I couldn't even try doing partials. So I used the roman chair and did something more like this, which was difficult enough... though it missed out on half the exercise (the shoulder part). Ah well. Next summer.
Now, the last time I tried "Angie", I called her Baby Angie, because the full grown gal is, quite frankly, insane. So today's workout was more like "Itty Bitty Preemie Angie".
40 pull-ups - 15+8+8+9 (70 lb lat pulls with a close-ish pull-up grip)
40 push-ups - 25+10+5 (knees down)
40 squats (easy to do in one shot)
40 knee raises* - 20+12+8
Most sets I had to break up because I died before finishing. I took short, 15-20 second breaks between "sets".
It didn't take very long, so I added a few things:
Shoulder rotations - 8 lb db x 8, 5, 5 (like this, only laying down)
V-sit ball tosses - 4 kg x 40, 40
40 more squats. Did I mention I like squats?
* Knee raises. According to Crossfit Mom, this exercise was supposed to be "knees-to-elbows". Um, right. Aren't we supposed to be pregnant? I'd never tried these before, I'm pretty skeptical I could've done it even pre-pregnancy. Also, we have a serious lack of an accessible chin-up bar, so I couldn't even try doing partials. So I used the roman chair and did something more like this, which was difficult enough... though it missed out on half the exercise (the shoulder part). Ah well. Next summer.
Tuesday, November 18, 2008
Back in action
Last week, everything seemed to pile on at once, and a fourth workout got buried in the rubble. And not just the reporting thereof -- the whole thing. So, here we begin week 21 with another circuit, inspired by last Friday's WOD.
4 rounds
Row 500m
12 thrusters #45 bar
15 good mornings #45 bar*
15 step ups **
Finished with:
15 squats #55
1500m easy row (8 min)
* Five pounds more than last week!
** I was going to do these with weight, but even 15 lb dbs were nearly impossible. Stepping up this high (at least 20") is harder than jumping - it's almost too high for my foot to reach while still keeping my hips aligned. (And I don't think I'm supposed to be jumping any more...) I'll remember for next time that if I want to do weight, I'll need to lower the step (we have a sort of stool thingy which is great, but a pain to adjust.)
Weigh-in: 144!! I hope it's the little guy who's packing on the pounds. I know it's not that: according to my inside sources, he doesn't even weigh a pound yet! I'll blame the big weekend of near-beer and card-playing... (And an afternoon rather than morning weigh-in.)
4 rounds
Row 500m
12 thrusters #45 bar
15 good mornings #45 bar*
15 step ups **
Finished with:
15 squats #55
1500m easy row (8 min)
* Five pounds more than last week!
** I was going to do these with weight, but even 15 lb dbs were nearly impossible. Stepping up this high (at least 20") is harder than jumping - it's almost too high for my foot to reach while still keeping my hips aligned. (And I don't think I'm supposed to be jumping any more...) I'll remember for next time that if I want to do weight, I'll need to lower the step (we have a sort of stool thingy which is great, but a pain to adjust.)
Weigh-in: 144!! I hope it's the little guy who's packing on the pounds. I know it's not that: according to my inside sources, he doesn't even weigh a pound yet! I'll blame the big weekend of near-beer and card-playing... (And an afternoon rather than morning weigh-in.)
Friday, November 14, 2008
Circuitous
I had more success running through a circuit today -- no thwartation at all.
Based on a Crossfit Mom WOD (Tanner), I did this:
4 rounds
Row 500m*
15 presses #30 bar
15 squats #30 bar
15 good mornings #40 bar
*Had to switch to "Run 400m" after 2nd set because someone snagged the erg. A round of 400m at 6.7 mph took the same time as 500m row (2:20 min), and entailed a similar aerobic effort.
Finished off with two sets each of
30 v-sit ball tosses
20 push-ups (all but the first 4 were knees-down)
Pregnant crossfit isn't quite the same as regular crossfit. Whereas in the original you push push push until you are pretty much ready to drop or puke, that sort of strain is not advisable for knocked-up types. Instead, we are supposed to go for steady work for maintenance. So I figure this means "sweaty and red-faced, but not on the verge of fainting" (noting too that the verge of fainting comes more easily when one is hosting a parasite).
Based on a Crossfit Mom WOD (Tanner), I did this:
4 rounds
Row 500m*
15 presses #30 bar
15 squats #30 bar
15 good mornings #40 bar
*Had to switch to "Run 400m" after 2nd set because someone snagged the erg. A round of 400m at 6.7 mph took the same time as 500m row (2:20 min), and entailed a similar aerobic effort.
Finished off with two sets each of
30 v-sit ball tosses
20 push-ups (all but the first 4 were knees-down)
Pregnant crossfit isn't quite the same as regular crossfit. Whereas in the original you push push push until you are pretty much ready to drop or puke, that sort of strain is not advisable for knocked-up types. Instead, we are supposed to go for steady work for maintenance. So I figure this means "sweaty and red-faced, but not on the verge of fainting" (noting too that the verge of fainting comes more easily when one is hosting a parasite).
Thursday, November 13, 2008
Squeezing it in
Squeezed it in between editing, grocery shopping, cleaning the house and entertaining guests:
Cleans - 65 x 4 sets of 8
Bench dips - 3 sets of 10
"L-sits"* - 10, 10, 8
Ham curls on the ball - 15
* These were repeats of lifting legs to parallel, pausing very briefly, then lowering. Note that I can't form a true L-seat because my hammies are too tight to get my legs straight when they are perpendicular to my trunk. I can barely even do this while sitting on the ground.
Row - 3000m total - 12 minutes of one minute fast/slow interval (averaged 2:30 min/500m), eased up for the last few minutes so I didn't DIE.
Weigh-in: 141.
Note on weight - I'm tracking out of curiousity. Expected healthy weight gain in pregnancy is 25-35 lbs. I expect to be somewhere in the middle (higher because I'm not a small person, lower because I exercise and eat normally). At this point, I should be gaining about 1 lb per week (sort of seems like it). If that happens, I will have gained about 30 lbs by the end of this, which is just about right.
Cleans - 65 x 4 sets of 8
Bench dips - 3 sets of 10
"L-sits"* - 10, 10, 8
Ham curls on the ball - 15
* These were repeats of lifting legs to parallel, pausing very briefly, then lowering. Note that I can't form a true L-seat because my hammies are too tight to get my legs straight when they are perpendicular to my trunk. I can barely even do this while sitting on the ground.
Row - 3000m total - 12 minutes of one minute fast/slow interval (averaged 2:30 min/500m), eased up for the last few minutes so I didn't DIE.
Weigh-in: 141.
Note on weight - I'm tracking out of curiousity. Expected healthy weight gain in pregnancy is 25-35 lbs. I expect to be somewhere in the middle (higher because I'm not a small person, lower because I exercise and eat normally). At this point, I should be gaining about 1 lb per week (sort of seems like it). If that happens, I will have gained about 30 lbs by the end of this, which is just about right.
Tuesday, November 11, 2008
Thwarted by the lameness
I had a great circuit planned, involving squats, step-ups, and db presses. But I was thwarted at the squat rack.
Until now, I'd never seen anyone using the squat rack (there is only one). Folks tend to use the Smith machine, or focus on their biceps. Long story short, today the rack ended up being totally monopolized my one of the Nautilus "trainers" and his protegée. He had the chick doing way-too-heavy partial squats (started her at at least 85), and seemed to be encouraging her lack of form (heels inches apart, toes splayed, weight over toes, partial squat), and he kept adding weight! I very nearly beaned the dude with an eyeball, I rolled 'em so hard. They just kept going and going. Argh.
So I did this, instead.
Three rounds of 15:
17.5 lb db presses
20'" step-ups (per leg)
(I had to take pauses to get to the 15, but I was sticking with the originally prescribed circuit)
Then:
Calf presses - 200 (no body weight) x 10, 10, 10
Back extensions - 10, 10, 10
Squats - 50 x 15, 15, 15
(I never did get to the squat rack; 50 lb was the most I felt comfortable lifting over my head, though likely could've managed a bit more.)
Treadmill - Easy mile at 5.5 and 6 mph.
V-sit ball tosses - 40, 40, 30
Until now, I'd never seen anyone using the squat rack (there is only one). Folks tend to use the Smith machine, or focus on their biceps. Long story short, today the rack ended up being totally monopolized my one of the Nautilus "trainers" and his protegée. He had the chick doing way-too-heavy partial squats (started her at at least 85), and seemed to be encouraging her lack of form (heels inches apart, toes splayed, weight over toes, partial squat), and he kept adding weight! I very nearly beaned the dude with an eyeball, I rolled 'em so hard. They just kept going and going. Argh.
So I did this, instead.
Three rounds of 15:
17.5 lb db presses
20'" step-ups (per leg)
(I had to take pauses to get to the 15, but I was sticking with the originally prescribed circuit)
Then:
Calf presses - 200 (no body weight) x 10, 10, 10
Back extensions - 10, 10, 10
Squats - 50 x 15, 15, 15
(I never did get to the squat rack; 50 lb was the most I felt comfortable lifting over my head, though likely could've managed a bit more.)
Treadmill - Easy mile at 5.5 and 6 mph.
V-sit ball tosses - 40, 40, 30
Sunday, November 9, 2008
Four in the nick
I squeezed in my 4th workout of week 19 in the dying afternoon hours, just before the gym closed. Phewf!
Workout today was based on a Crossfit Mom WOD: 21-15-9 thrusters and push-ups. (What? That's supposed to be the whole workout?)
Only, I subbed in lat pulls for push-ups, added a run, and ended up doing the push-ups at the end after all. Here's the sum:
21-15-9 reps of:
thrusters @ 45
lat pulls @ 70
Good lord those thrusters peak the heart rate. I had to take two 15 second pauses to get through the first set, and my face turned alarmingly pink. I likely grunted a few times. (The lat pulls at 70 were pretty much just as difficult, though less full-bodied.)
Treadmill:
Alternating intervals of 1/5 mi @ 5.5 mph and 1/4 mi @ 7 mph x4 (First fast interval was actually 7.5, but I had some uncomfortable lower ab -- aka uterine -- cramping, so last 3 were 7.0.)
Finished off with some steady running at 6 and 6.5 mph.
Total 2.5 miles/25 minutes.
While stretching, i decided to throw down the originally prescribed 21-15-10 push-ups because, what the hell? I managed to do the first 5 of each set regular, and switched to girlies for the rest.
Push-ups have become dramatically difficult (compared to the 20-25 regular push-ups I could do in a set just two months ago). The bridge position is very hard to hold, and I've gained about 10 pounds, almost entirely in my midsection.
And the weigh-in: holding steady at 140.
Workout today was based on a Crossfit Mom WOD: 21-15-9 thrusters and push-ups. (What? That's supposed to be the whole workout?)
Only, I subbed in lat pulls for push-ups, added a run, and ended up doing the push-ups at the end after all. Here's the sum:
21-15-9 reps of:
thrusters @ 45
lat pulls @ 70
Good lord those thrusters peak the heart rate. I had to take two 15 second pauses to get through the first set, and my face turned alarmingly pink. I likely grunted a few times. (The lat pulls at 70 were pretty much just as difficult, though less full-bodied.)
Treadmill:
Alternating intervals of 1/5 mi @ 5.5 mph and 1/4 mi @ 7 mph x4 (First fast interval was actually 7.5, but I had some uncomfortable lower ab -- aka uterine -- cramping, so last 3 were 7.0.)
Finished off with some steady running at 6 and 6.5 mph.
Total 2.5 miles/25 minutes.
While stretching, i decided to throw down the originally prescribed 21-15-10 push-ups because, what the hell? I managed to do the first 5 of each set regular, and switched to girlies for the rest.
Push-ups have become dramatically difficult (compared to the 20-25 regular push-ups I could do in a set just two months ago). The bridge position is very hard to hold, and I've gained about 10 pounds, almost entirely in my midsection.
And the weigh-in: holding steady at 140.
Thursday, November 6, 2008
Growing muscle in my sleep
Here's a fun tidbit of pregnancy physiology: A typical non-pregnant uterus weighs about 60 g, and is made up primarily of muscle tissue. During pregnancy, the uterus grows 16 times this size to become 1 kg. Of pure muscle.
It's a body-builders dream, putting on 2 pounds of muscle in your sleep.
Anyway, at the gym today:
Deadlifts - 65 x 12, 12, 12*
Presses - 40 x 10, 8, 7, 7
V-sit ball tosses (4 kg) - 30, 30, 40
Ham curls (reverse bridge on the ball - 3 sets of 12
* These are getting a bit awkward -- I have to place my feet a little wider (and therefore my hands) to accommdate the growing belly.
Rowing - 3250 m/17 minutes (250 m intervals of slow/fast)
I was aiming for 20 minutes of rowing, but I was really tired (squinching my eyes closed and gritting my teeth to get through the fast intervals), and according to everything I've read, pregnant ladies are supposed to surrender to the tired, rather than fight through it. Which is counter-intuitive to me, but I guess I'll save it for labour.
Weigh-in: 140. I knew this would happen sooner or later. But 2 pounds of it is uterus!
It's a body-builders dream, putting on 2 pounds of muscle in your sleep.
Anyway, at the gym today:
Deadlifts - 65 x 12, 12, 12*
Presses - 40 x 10, 8, 7, 7
V-sit ball tosses (4 kg) - 30, 30, 40
Ham curls (reverse bridge on the ball - 3 sets of 12
* These are getting a bit awkward -- I have to place my feet a little wider (and therefore my hands) to accommdate the growing belly.
Rowing - 3250 m/17 minutes (250 m intervals of slow/fast)
I was aiming for 20 minutes of rowing, but I was really tired (squinching my eyes closed and gritting my teeth to get through the fast intervals), and according to everything I've read, pregnant ladies are supposed to surrender to the tired, rather than fight through it. Which is counter-intuitive to me, but I guess I'll save it for labour.
Weigh-in: 140. I knew this would happen sooner or later. But 2 pounds of it is uterus!
Wednesday, November 5, 2008
The sun followed us home from Florida
I planned a run instead of gym today, to take advantage of the beautiful 20º weather. Alas! I very nearly slept through it all this afternoon! I took an early lunch, so I could digest and run in the early afternoon. "Digesting" (ie: reading on my bed) turned into a two-hour nap! A wonderful, cozy nap indeed, but still, when it's this kind of warm in November, napping should at least take place outside on the lawn!
But, I guess I needed the rest. Rested and revived, I headed out around 3 PM and jogged 5.8 km in 38:30 min. It felt great.
I feel like I've found my pregnancy pace for running, ever since I had to re-adjusted around week 13 or so. Pre-pregnancy and 1st trimester, I was I was able to do 5K in about 25 minutes; about 5 min per kilometre. Since early October, I've been averaging a pace that's more like 6 or 6.5 min/kilometre, depending on the day. (And there was one slog in there that was as slow as 7 min/km.)
Since that's a pace that many regular folks run at normally, I feel pretty good about it (I'm constantly struggling with feeling lame at the amount of scaling back I've had to do...). Because it's all about winning the race, right? ;-)
But, I guess I needed the rest. Rested and revived, I headed out around 3 PM and jogged 5.8 km in 38:30 min. It felt great.
I feel like I've found my pregnancy pace for running, ever since I had to re-adjusted around week 13 or so. Pre-pregnancy and 1st trimester, I was I was able to do 5K in about 25 minutes; about 5 min per kilometre. Since early October, I've been averaging a pace that's more like 6 or 6.5 min/kilometre, depending on the day. (And there was one slog in there that was as slow as 7 min/km.)
Since that's a pace that many regular folks run at normally, I feel pretty good about it (I'm constantly struggling with feeling lame at the amount of scaling back I've had to do...). Because it's all about winning the race, right? ;-)
Tuesday, November 4, 2008
Surprise burst of energy
I went to the gym today a little pooped, but ended up getting some sort of second wind and thus enjoyed some extra time on the treadmill...
Today's pre-ultrasound workout:
Warm-up: row 1000 m (5 min)
Alternating sets:
Squats - 65 x 10, 10, 10 + finishers 45 x 18
Calf presses - 240ish x 10, 10, 10
(Compare to last time, when I had much less energy)
Alternating sets:
Bent-over rows - 25 x 10, 10, 10 (each arm)
Back extensions - 12, 12 (stopped after two as back began to cramp)
Treadmill:
1/4 mile intervals - 5.5 mph/7.5 mph x 3
Another mile @ 6 mph + some walking during heartrate checks (which ultimately failed).
Total: 2.6 miles in 25 minutes.
I was just going to do the intervals, but the 6 mph pace felt so good, I just couldn't stop. I would've kept going antoher 5 min but I really had to go to the bathroom...
Weigh-in: Still 138...
Then, off to the ultrasound, which was an amazing experience. It pretty much confirmed that those mysterious abdominal gurglings MUST be fetal movement. The kid's a g-d gymnast! Plus there are those great big farmer hands that are already practicing the flick...
Today's pre-ultrasound workout:
Warm-up: row 1000 m (5 min)
Alternating sets:
Squats - 65 x 10, 10, 10 + finishers 45 x 18
Calf presses - 240ish x 10, 10, 10
(Compare to last time, when I had much less energy)
Alternating sets:
Bent-over rows - 25 x 10, 10, 10 (each arm)
Back extensions - 12, 12 (stopped after two as back began to cramp)
Treadmill:
1/4 mile intervals - 5.5 mph/7.5 mph x 3
Another mile @ 6 mph + some walking during heartrate checks (which ultimately failed).
Total: 2.6 miles in 25 minutes.
I was just going to do the intervals, but the 6 mph pace felt so good, I just couldn't stop. I would've kept going antoher 5 min but I really had to go to the bathroom...
Weigh-in: Still 138...
Then, off to the ultrasound, which was an amazing experience. It pretty much confirmed that those mysterious abdominal gurglings MUST be fetal movement. The kid's a g-d gymnast! Plus there are those great big farmer hands that are already practicing the flick...
Friday, October 31, 2008
Another vacation run
In the sunny sun sun of Siesta Key, I went for a run.
35 minutes. No idea how far, as I didn't have a watch... or a water bottle... Didn't matter, it was lovely. I didn't actually run on the beach, but the neighbourhood was quiet and full of beautiful homes and lush vegetation.
Other than that, the vacation was restful and eatful. We did toss a frisbee around on the beach for awhile, and I was able to chase it down pretty well. The sand was more of a hindrance than the belly was. :-)
I think I'm starting to feel movement, a little more consistently. Hard to tell though - it's like digestive movement, only in a place where I'm pretty sure I now have a uterus instead of intestines.
35 minutes. No idea how far, as I didn't have a watch... or a water bottle... Didn't matter, it was lovely. I didn't actually run on the beach, but the neighbourhood was quiet and full of beautiful homes and lush vegetation.
Other than that, the vacation was restful and eatful. We did toss a frisbee around on the beach for awhile, and I was able to chase it down pretty well. The sand was more of a hindrance than the belly was. :-)
I think I'm starting to feel movement, a little more consistently. Hard to tell though - it's like digestive movement, only in a place where I'm pretty sure I now have a uterus instead of intestines.
Tuesday, October 28, 2008
Three days straight might be too much
I'm not sure that trying to cram my workouts into the beginning of the week is such a good idea. After running on Sunday and trying a crossfit-type circuit yesterday, I tried another regular gym workout today, the last free day before vacation.
I was tired before I went, and the exercises were harder today than usual.
Rowing: 4500m in 22:35 (Daddy-o, you'd better get rowing!)
Alternating sets of:
Squats - 65 lb x 8, 8, 8 (I usually do 10's more easily than today)
Calf presses - 240ish x 8, 8, 8
Finisher squats - 45 x 15
Alternating sets of:
Back extensions - 10, 10, 10 (I usually do 12's, but I couldn't squeeze out any more today)
Bench dips - 10, 10, 8
Weigh-in: Still hovering at 138.
I had a little nap before my workout today, and now I feel like I need another one. Yikes. When I start trying to get in 4x starting next week, I'm going to be more careful to spread things out over the week!
I was tired before I went, and the exercises were harder today than usual.
Rowing: 4500m in 22:35 (Daddy-o, you'd better get rowing!)
Alternating sets of:
Squats - 65 lb x 8, 8, 8 (I usually do 10's more easily than today)
Calf presses - 240ish x 8, 8, 8
Finisher squats - 45 x 15
Alternating sets of:
Back extensions - 10, 10, 10 (I usually do 12's, but I couldn't squeeze out any more today)
Bench dips - 10, 10, 8
Weigh-in: Still hovering at 138.
I had a little nap before my workout today, and now I feel like I need another one. Yikes. When I start trying to get in 4x starting next week, I'm going to be more careful to spread things out over the week!
Monday, October 27, 2008
Starting the week out right
I tried another crossfit mom workout today:
"Noah" (with some adjustments)
5 rounds
200m run (I did 1/5 mile, which is 323m at 7.5, 7.5, 8, 8, 8 mph)
10 push ups (5 regular + 7 knees-down per set)*
10 good mornings #45 bar (1st two sets I did 40 lb, then upped it)
10 pull ups (85 lb standing with lat pull cable; 2 sets pull-up grip, 3 sets chin-up grip)
I managed to navigate through the gym fairly seamlessly -- and ran up and down the stairs to keep up momentum. :-)
Finished with 1/2 mile easy jog and then 60 v-sit ball tosses (with a slightly bigger ball - 4-5 kg?)
Heartrate: I took my heartrate on the treadmill after the 5th interval of running and clocked in at about 140 bpm. I did it again after my five minutes of jogging at 5.5 mph and clocked 150 bpm. Wtf? I think it was because the first time through it took awhile -- the treadmill asked me a bunch of questions in French before it would take the reading. At any rate, it took three minutes for my HR to go from 150 to -120... Is that good or bad?
Note on HR in pregnancy. In the olden days, the guidelines from the American Association of Obstetricians and Gynecologist prescribed that a pregnant woman's HR should not exceed 140 bpm during exercise. This has been modified, and now it's suggested that a pregnant woman should be able to pass the "talk test" during exercise, or stay with in the 12-14 ("somewhat hard") level of perceived exertion.
My 150 bpm felt well within those guidelines. :-)
Speaking of guidelines, I found some great info on exercise in pregnancy in a newsletter from the Sport InformationResource Centre (SIRC).
"Noah" (with some adjustments)
5 rounds
200m run (I did 1/5 mile, which is 323m at 7.5, 7.5, 8, 8, 8 mph)
10 push ups (5 regular + 7 knees-down per set)*
10 good mornings #45 bar (1st two sets I did 40 lb, then upped it)
10 pull ups (85 lb standing with lat pull cable; 2 sets pull-up grip, 3 sets chin-up grip)
I managed to navigate through the gym fairly seamlessly -- and ran up and down the stairs to keep up momentum. :-)
Finished with 1/2 mile easy jog and then 60 v-sit ball tosses (with a slightly bigger ball - 4-5 kg?)
Heartrate: I took my heartrate on the treadmill after the 5th interval of running and clocked in at about 140 bpm. I did it again after my five minutes of jogging at 5.5 mph and clocked 150 bpm. Wtf? I think it was because the first time through it took awhile -- the treadmill asked me a bunch of questions in French before it would take the reading. At any rate, it took three minutes for my HR to go from 150 to -120... Is that good or bad?
Note on HR in pregnancy. In the olden days, the guidelines from the American Association of Obstetricians and Gynecologist prescribed that a pregnant woman's HR should not exceed 140 bpm during exercise. This has been modified, and now it's suggested that a pregnant woman should be able to pass the "talk test" during exercise, or stay with in the 12-14 ("somewhat hard") level of perceived exertion.
My 150 bpm felt well within those guidelines. :-)
Speaking of guidelines, I found some great info on exercise in pregnancy in a newsletter from the Sport InformationResource Centre (SIRC).
Sunday, October 26, 2008
A nearly-normal run
I roused myself from a prone position late this afternoon to go for a run -- thus squeezing in workout #3 for week 17 at the last possible moment.
I'm really glad I did it. Today, jogging felt almost normal -- as in, similar to what I remember jogging in a non-pregnant state to be.
I did 5.2 km in 32:30 minutes. The last time I did this run, it took about 5 minute longer. I didn't push any harder today; it was just easier. Belly didn't feel heavy, breathing wasn't laboured, legs had lots of energy. I did have to go to the bathroom the whole way, but I'm getting used to that.
So, in general: yay for today!
It will be tricky to get in my 3-4 in the coming week, as we are taking a mini-holiday to go to Florida for a few days. Maybe I'll bring my runners and explore the gulf coast a little. (At my pace, a very little.)
I'm really glad I did it. Today, jogging felt almost normal -- as in, similar to what I remember jogging in a non-pregnant state to be.
I did 5.2 km in 32:30 minutes. The last time I did this run, it took about 5 minute longer. I didn't push any harder today; it was just easier. Belly didn't feel heavy, breathing wasn't laboured, legs had lots of energy. I did have to go to the bathroom the whole way, but I'm getting used to that.
So, in general: yay for today!
It will be tricky to get in my 3-4 in the coming week, as we are taking a mini-holiday to go to Florida for a few days. Maybe I'll bring my runners and explore the gulf coast a little. (At my pace, a very little.)
Friday, October 24, 2008
I think I squished the baby :-)
Okay, I probably didn't actually squish it while rowing or during crunches -- I think I'm starting to feel movement in there, and it kept giving me pause during today's workout. (It feels like intermittent pressure, or sometimes like a muscle twinge, but right in the the spot where the wee offspring resides...)
So, I've been looking at but not really doing crossfit for pregnancy workouts. Most of the WODs (workout of the day) involve circuits between rowing/treadmill and weights. At my gym, the cardio equipment is on a whole separate floor from the weights, so it's not that convenient for circuits.
Today, though, the prescription was better suited, so I used it as my starting point. The prescribed WOD:
Row 500m then:
21-15-9
Lunges
Good mornings #45
Here is what *I* did:
Row 1000m (4:50 min), then:
22-16-12
Lunges #25
Good mornings #30 (first set), #35 (next 2 sets)*
And then:
21-15-12
Lat pulls #60
Crunches on the ball
Followed by:
V-sit ball toss (3 or 4 kg ball) x 60
750m row (3:40 min)
* I'd never done good mornings before, so I started light. I think I would be able to do 45 lb easily next time. Fun exercise!
Weigh-in: 138!
I meant to go for a run yesterday afternoon, but after a long afternoon walking around the market, I was pooped when I got home, and ended up spending more than 2 hours lying down! (reading for a bit; mostly sleeping). I've been sleeping like crap lately, so the extra rest felt good.
Starting in November, I'm going to try to get to the gym or out for a run 4 times a week instead of three. Now that I've written it down, I'll have no choice!
So, I've been looking at but not really doing crossfit for pregnancy workouts. Most of the WODs (workout of the day) involve circuits between rowing/treadmill and weights. At my gym, the cardio equipment is on a whole separate floor from the weights, so it's not that convenient for circuits.
Today, though, the prescription was better suited, so I used it as my starting point. The prescribed WOD:
Row 500m then:
21-15-9
Lunges
Good mornings #45
Here is what *I* did:
Row 1000m (4:50 min), then:
22-16-12
Lunges #25
Good mornings #30 (first set), #35 (next 2 sets)*
And then:
21-15-12
Lat pulls #60
Crunches on the ball
Followed by:
V-sit ball toss (3 or 4 kg ball) x 60
750m row (3:40 min)
* I'd never done good mornings before, so I started light. I think I would be able to do 45 lb easily next time. Fun exercise!
Weigh-in: 138!
I meant to go for a run yesterday afternoon, but after a long afternoon walking around the market, I was pooped when I got home, and ended up spending more than 2 hours lying down! (reading for a bit; mostly sleeping). I've been sleeping like crap lately, so the extra rest felt good.
Starting in November, I'm going to try to get to the gym or out for a run 4 times a week instead of three. Now that I've written it down, I'll have no choice!
Tuesday, October 21, 2008
Back to work!
Well, back to working out, anyway.
We returned last night from our maritime vacation, and I hit the gym this afternoon. (The morning was given over to our first appointment with the midwife.)
Treadmill: 10 mins; 0.9 miles (warm-up). Worked up to 7.5 mph which felt fine, though tiring. Heartrate when I slowed to walk: 130 bpm (but I'd jogged at a slower pace before walking).
Squats: 65x 10, 10, 10, 10 alternating with
Presses: 40 x 10, 8, 6, 5
RDLs: 75 x 12, 70 15, 15, 15 (dropped the weight and slowed the pace because of a slight twingy feeling in my left lower ab)
Inclined chest press: 45 x 12, 8, 8, 8 alternating with
Crunches (on the ball): 20, 15, 15
Rowing: 2000 m, 10 mins (1 min easy/hard intervals/103 watts average)
Weigh-in: 137
We returned last night from our maritime vacation, and I hit the gym this afternoon. (The morning was given over to our first appointment with the midwife.)
Treadmill: 10 mins; 0.9 miles (warm-up). Worked up to 7.5 mph which felt fine, though tiring. Heartrate when I slowed to walk: 130 bpm (but I'd jogged at a slower pace before walking).
Squats: 65x 10, 10, 10, 10 alternating with
Presses: 40 x 10, 8, 6, 5
RDLs: 75 x 12, 70 15, 15, 15 (dropped the weight and slowed the pace because of a slight twingy feeling in my left lower ab)
Inclined chest press: 45 x 12, 8, 8, 8 alternating with
Crunches (on the ball): 20, 15, 15
Rowing: 2000 m, 10 mins (1 min easy/hard intervals/103 watts average)
Weigh-in: 137
Saturday, October 18, 2008
Maritime run
I managed to get one workout in while visiting my also-pregnant sister in Nova Scotia. (She's not so much into the exercising, but does do a LOT of housework on a daily basis.)
I jogged 4.5 country kilometres (ie: hilly) in 28:30. It felt good, though the beginning was mostly uphill and I was very winded (despite the slow pace). It was cool, so I survived fine without my water bottle. In general, it felt very good.
Other than that, I ate more cookies that I needed to, played a lot of cards, and commiserated with my sister as we watched our fellas enjoy delicious (looking) ryes and cokes. Sigh.
I jogged 4.5 country kilometres (ie: hilly) in 28:30. It felt good, though the beginning was mostly uphill and I was very winded (despite the slow pace). It was cool, so I survived fine without my water bottle. In general, it felt very good.
Other than that, I ate more cookies that I needed to, played a lot of cards, and commiserated with my sister as we watched our fellas enjoy delicious (looking) ryes and cokes. Sigh.
Tuesday, October 14, 2008
So energized
Sixteen weeks! Apparently, the wee parasite is now as large as an avocado. Looks WAY bigger from the outside. :-) And it's supposed to double in size in the next three weeks or so. Eep!
I really enjoyed the gym today. A late night, fitful sleep, sleepy morning... but the gym was great, and it revved me up.
Here's what I did:
Alternating sets of squats and calves
Squats - 65 lb x 10, 10, 10, 10 (that's 14 more squats than last time, but I didn't feel like I was overdoing it)
Calves (standing presses with DB; total 165 lb): 8, 8, 10 each leg
Alternating sets of RDLs and presses
RDLs - 75 lb x 15, 15, 15
Presses - 40 lb x 10, 8, 7 + 3 push presses
Alternating sets of back extensions, crunches, dips:
extensions: 3 sets of 12
crunches (single leg on the ball): 3 sets of 22
dips: 10, 10, 8
Rowing machine:
21 minutes (1 minute easy/hard intervals); average 85 watts; 4300 metres (or maybe 4600?)
Weigh-in: 134 lbs (phewf - I really was unusually bloated last week!)
I really enjoyed the gym today. A late night, fitful sleep, sleepy morning... but the gym was great, and it revved me up.
Here's what I did:
Alternating sets of squats and calves
Squats - 65 lb x 10, 10, 10, 10 (that's 14 more squats than last time, but I didn't feel like I was overdoing it)
Calves (standing presses with DB; total 165 lb): 8, 8, 10 each leg
Alternating sets of RDLs and presses
RDLs - 75 lb x 15, 15, 15
Presses - 40 lb x 10, 8, 7 + 3 push presses
Alternating sets of back extensions, crunches, dips:
extensions: 3 sets of 12
crunches (single leg on the ball): 3 sets of 22
dips: 10, 10, 8
Rowing machine:
21 minutes (1 minute easy/hard intervals); average 85 watts; 4300 metres (or maybe 4600?)
Weigh-in: 134 lbs (phewf - I really was unusually bloated last week!)
Sunday, October 12, 2008
Sunny Sunday run
Slow, pleasant jog on a gorgeous sunny day: 36 minutes, about 5 km.
Yes, it's slow going, but it's as fast as I can go. At this speed, my heartrate, legs, lungs all feel pretty much the same as if I was running a 26 minute 5K a month ago... I'm frankly quite amazed at how my abilities have changed. But I'm okay with it. It still feels good, and I'm just going to focus on putting in the time, rather than the kilometers.
Keeping runs under 40 minutes feels about right. I've been alternating running with rowing, and the pelvic discomfort has decreased discernibly. Yay!
Yes, it's slow going, but it's as fast as I can go. At this speed, my heartrate, legs, lungs all feel pretty much the same as if I was running a 26 minute 5K a month ago... I'm frankly quite amazed at how my abilities have changed. But I'm okay with it. It still feels good, and I'm just going to focus on putting in the time, rather than the kilometers.
Keeping runs under 40 minutes feels about right. I've been alternating running with rowing, and the pelvic discomfort has decreased discernibly. Yay!
Friday, October 10, 2008
Would've rather stayed in bed
I spent yesterday afternoon shopping for non-maternity-yet-belly-friendly clothes. Success! But was pretty pooped afterward... I laid on the couch after dinner of leftovers, and it took an hour of laying there before I gathered the energy to pick up my knitting. I was also feeling a little bloated - the water retention kind of thing that is not unusual after a day of malling it up (on your feet without enough water).
Through the night, I felt the swollen feeling get worse - it seemed I could feel it in my face and hands. When it persisted in the morning (it was more a feeling than something actually visible), I was a little worried, but some quick research reassured me that I was still within the normal range, and had no other crazy symptoms that might point to PIH. Kind of too early for that anyway... (My first pregnancy "freak-out" and it only lasted ten minutes and I didn't need to call in a midwife for advice. Yet. Not too bad, huh?)
Nonetheless, I was still feeling really pooped, and kind of grody and like going back to bed would be the best thing ever. But it was gym day, and if I didn't go in the morning, I wouldn't get there for another few days, and then wouldn't get in my minimum 3 workouts for the week. So I dragged my ass over there and managed to blearily pump out the following:
treadmill (while I waited for the erg): 6 minutes at 5/5.5 mph
erg: 19 min - 1 minute intervals averaging 65 watts (easy), and 120 watts (hard); (rest and stretch at 10 minute mark)
weights:
deadlifts - 75 lb x 10, 10, 10
calf presses - 230 x 8, 8, 8
inclined bench press - 45 x 8, 8, 8
lat pulls - 70 x 8, 7, 6; 55 x 15
So tired during the cardio - I really wanted to just curl up on the treadmill and sleep. Really thought I'd quit after 5 minutes on the erg, but pushed through one interval at a time. Argh.
Weigh-in bore out my water retention theory - 137 lb!
Afterward, I had to do some errands, but managed a good lay down and nap (in a chair! as usual...) and felt pretty good after that. I've also been drinking water like a mf today, so hopefully this swollen feeling will dissipate.
Through the night, I felt the swollen feeling get worse - it seemed I could feel it in my face and hands. When it persisted in the morning (it was more a feeling than something actually visible), I was a little worried, but some quick research reassured me that I was still within the normal range, and had no other crazy symptoms that might point to PIH. Kind of too early for that anyway... (My first pregnancy "freak-out" and it only lasted ten minutes and I didn't need to call in a midwife for advice. Yet. Not too bad, huh?)
Nonetheless, I was still feeling really pooped, and kind of grody and like going back to bed would be the best thing ever. But it was gym day, and if I didn't go in the morning, I wouldn't get there for another few days, and then wouldn't get in my minimum 3 workouts for the week. So I dragged my ass over there and managed to blearily pump out the following:
treadmill (while I waited for the erg): 6 minutes at 5/5.5 mph
erg: 19 min - 1 minute intervals averaging 65 watts (easy), and 120 watts (hard); (rest and stretch at 10 minute mark)
weights:
deadlifts - 75 lb x 10, 10, 10
calf presses - 230 x 8, 8, 8
inclined bench press - 45 x 8, 8, 8
lat pulls - 70 x 8, 7, 6; 55 x 15
So tired during the cardio - I really wanted to just curl up on the treadmill and sleep. Really thought I'd quit after 5 minutes on the erg, but pushed through one interval at a time. Argh.
Weigh-in bore out my water retention theory - 137 lb!
Afterward, I had to do some errands, but managed a good lay down and nap (in a chair! as usual...) and felt pretty good after that. I've also been drinking water like a mf today, so hopefully this swollen feeling will dissipate.
Wednesday, October 8, 2008
Gym day
Treadmill:
Intervals - 1 min alternating 6 mph and 8 mph, 7.5, 7, 7.5, 6 on a 5% grade, respectively. 18 min; 1.8 miles (Lower ab discomfort crept in a this point, so I walked and stopped.)
4 rounds of:
hang clean & press - 40 lb x 10 (last 5 reps of sets 3 and 4 were push presses)
squats - 45 lb x 15
3 rounds of:
bench dips (10, 8, 8)
v-sit crunches (15, 10, 10)
35 minutes altogether.
Weight tracking - 135 lbs (4 pm)
The running became uncomfortable with either more speed (8 mph) or more time - not sure which. More testing needed. It seems obvious that playing frisbee is out of the question now, if I want to avoid exacerbating the irritation.
Intervals - 1 min alternating 6 mph and 8 mph, 7.5, 7, 7.5, 6 on a 5% grade, respectively. 18 min; 1.8 miles (Lower ab discomfort crept in a this point, so I walked and stopped.)
4 rounds of:
hang clean & press - 40 lb x 10 (last 5 reps of sets 3 and 4 were push presses)
squats - 45 lb x 15
3 rounds of:
bench dips (10, 8, 8)
v-sit crunches (15, 10, 10)
35 minutes altogether.
Weight tracking - 135 lbs (4 pm)
The running became uncomfortable with either more speed (8 mph) or more time - not sure which. More testing needed. It seems obvious that playing frisbee is out of the question now, if I want to avoid exacerbating the irritation.
Monday, October 6, 2008
Scaling back is a work in progress
Tried the gym again today. I tried to a) avoid running, and b) take it easier than last time. I also discovered the wonder of the rowing machine.
Ergometer:
25 minutes, 4600 m (2 minute break halfway through)
1st half: alternated 1 min easy (400-500 cal/hr), 1 min hard (700-800 cal/hr)
2nd half: 1 min easy, 1.5 hard
It was a great workout! Totally aerobic, and great upper body workout. I could very much feel both my post/anterior core working, not to mention my arms/shoulders! I don't think I could've done more - my grip was giving out!
Weights:
Chest press - 45 x 10, 55 x 10, 65 x 6
Squats* - 65 x 10, 10, 8
Romanian deadlift (RDL) - 75 x 12, 12, 12
Calf press - @ 230 x 8, 8, 8
Upright row - 35 x 10, 8, 8 alternating with
Bent-over row - 20 x 10, 8 (each arm)
* I didn't intend to do squats because I suspect they may not be good for my, uh, pelvic complaint... But I was using the bar on the squat rack for the RDLs, and once I was there, I simply couldn't resist. I LOVE squats. And they didn't hurt a bit.
Perceived exertion:
On the erg - somewhat hard to hard in the 1st half, hard to very hard in the 2nd
Weights - Mainly just "hard". (Upright rows became very hard with the supersets)
Total workout was under and hour, and now I'm going to take pre-emptive action and lay down to read (code word for "nap", which is what inevitably happens...)
Ergometer:
25 minutes, 4600 m (2 minute break halfway through)
1st half: alternated 1 min easy (400-500 cal/hr), 1 min hard (700-800 cal/hr)
2nd half: 1 min easy, 1.5 hard
It was a great workout! Totally aerobic, and great upper body workout. I could very much feel both my post/anterior core working, not to mention my arms/shoulders! I don't think I could've done more - my grip was giving out!
Weights:
Chest press - 45 x 10, 55 x 10, 65 x 6
Squats* - 65 x 10, 10, 8
Romanian deadlift (RDL) - 75 x 12, 12, 12
Calf press - @ 230 x 8, 8, 8
Upright row - 35 x 10, 8, 8 alternating with
Bent-over row - 20 x 10, 8 (each arm)
* I didn't intend to do squats because I suspect they may not be good for my, uh, pelvic complaint... But I was using the bar on the squat rack for the RDLs, and once I was there, I simply couldn't resist. I LOVE squats. And they didn't hurt a bit.
Perceived exertion:
On the erg - somewhat hard to hard in the 1st half, hard to very hard in the 2nd
Weights - Mainly just "hard". (Upright rows became very hard with the supersets)
Total workout was under and hour, and now I'm going to take pre-emptive action and lay down to read (code word for "nap", which is what inevitably happens...)
Thursday, October 2, 2008
Recovery run
Having spent yesterday laying down, recovering from the Big Gym Day, I was feeling much better today and attempted an easy run. Also, it was a lovely day outside. It's October in Quebec, so these days must be taken advantage of while they last!
I took a 7.5 km route and ran it at a very moderate pace to finish in 49 minutes. This is 5 minutes slower than last time I did this route, almost exactly a month ago. Legs and lungs felt fine; I took minute breaks every 10 min for breath and water.
However, felt an ongoing twinge of discomfort in my lower ab/adductor/hip flexor area. It was constant while running, and disappeared when I walked. Slowed me down a little.
Google-based research on anatomy of pelvic-related muscles has led me to suspect that I've strained something related to the muscles that attached to the pubic crest. Ick. I read about pelvic girdle pain (PGP), and Symphysis Pubis Dysfunction (SPD) , I'm nervous about tweaking something that will cause big problems (ie: pain!) in the months to come. So, I'm resting for a few days (including not playing my scheduled frisbee game on Sunday), while I plan my strategy for future "safe" workouts.
I took a 7.5 km route and ran it at a very moderate pace to finish in 49 minutes. This is 5 minutes slower than last time I did this route, almost exactly a month ago. Legs and lungs felt fine; I took minute breaks every 10 min for breath and water.
However, felt an ongoing twinge of discomfort in my lower ab/adductor/hip flexor area. It was constant while running, and disappeared when I walked. Slowed me down a little.
Google-based research on anatomy of pelvic-related muscles has led me to suspect that I've strained something related to the muscles that attached to the pubic crest. Ick. I read about pelvic girdle pain (PGP), and Symphysis Pubis Dysfunction (SPD) , I'm nervous about tweaking something that will cause big problems (ie: pain!) in the months to come. So, I'm resting for a few days (including not playing my scheduled frisbee game on Sunday), while I plan my strategy for future "safe" workouts.
Wednesday, October 1, 2008
Overdoing it, or First Lesson Learned
I haven't had a gym to go to for a month. In the meantime, my 3-4 workouts a week have consisted of twice-weekly frisbee games, 5K runs, and vigorous 25 minute circuits.
This week, I joined a gym. I've been eager to get back to weight-training for a few reasons.
1) I didn't want to lose too much ground in terms of muscle mass and strength, especially assuming that I'll have to scale back as my pregnancy progresses.
2) I find it to be one of the best types of exercise for maintaining a steady weight, or losing weight. I don't want to lose weight, but until I figure out how on earth to eat as a preggo (a topic for another post), I want to be careful not to balloon more than I need to.
3) I'm already into my 2nd trimester, and I wanted to get some baseline for recording on this blog.
Here's what I did:
treadmill - 10 minute mile (ranging from walking to 8 mph)
squats - 45 x 12; 65 x 10; 85 x 10, 8, 8
calf press - 300 x 7; 260 x 8, 8
cleans - 65 x 10, 8, 8
press - 45 x 7, 5, 3 + 3
push press (with super-slow eccentrics)
RDL - 75 x 10, 10, 10
bench dip - 10, 10, 10
v-sit crunches - 20, 15, 15
lat pull - 70 x 7; pull-up grip - 85 x 4; chin-up grip - 100 x 4
Perceived exertion - the heaviest sets were what I'd call very hard - the rep numbers where the max I could push out. This was the same as any typical weight workout, even though I was pushing weights lighter than pre-pregnancy (or pre-month-off-from-the-gym).
It took about an hour and a half; I wasn't rushing as I was still finding my way around the new gym. It felt good. Really good. I left the gym, ate an apple and picked up some groceries on the way home; then ate some lunch, painted the dining room, picked up the kids from school...
Then I crashed. Total fatigue. I had to sit. I tried to read and fell asleep, leaving Ken to cook supper. I was groggy (in that post-nap kind of way) all evening. This morning, it felt like I hadn't slept. (Not to mention killer DOMS.) I napped -- sitting in a chair -- all morning, and finally felt better, though still tired. I bailed on my frisbee game tonight.
So THAT'S what they mean by "over-doing it".
Take-aways:
Keep workouts to an hour or less. High-intensity stuff like circuits should be under 30.
Rest after an intense workout. Sit down, nap, relax.
This week, I joined a gym. I've been eager to get back to weight-training for a few reasons.
1) I didn't want to lose too much ground in terms of muscle mass and strength, especially assuming that I'll have to scale back as my pregnancy progresses.
2) I find it to be one of the best types of exercise for maintaining a steady weight, or losing weight. I don't want to lose weight, but until I figure out how on earth to eat as a preggo (a topic for another post), I want to be careful not to balloon more than I need to.
3) I'm already into my 2nd trimester, and I wanted to get some baseline for recording on this blog.
Here's what I did:
treadmill - 10 minute mile (ranging from walking to 8 mph)
squats - 45 x 12; 65 x 10; 85 x 10, 8, 8
calf press - 300 x 7; 260 x 8, 8
cleans - 65 x 10, 8, 8
press - 45 x 7, 5, 3 + 3
push press (with super-slow eccentrics)
RDL - 75 x 10, 10, 10
bench dip - 10, 10, 10
v-sit crunches - 20, 15, 15
lat pull - 70 x 7; pull-up grip - 85 x 4; chin-up grip - 100 x 4
Perceived exertion - the heaviest sets were what I'd call very hard - the rep numbers where the max I could push out. This was the same as any typical weight workout, even though I was pushing weights lighter than pre-pregnancy (or pre-month-off-from-the-gym).
It took about an hour and a half; I wasn't rushing as I was still finding my way around the new gym. It felt good. Really good. I left the gym, ate an apple and picked up some groceries on the way home; then ate some lunch, painted the dining room, picked up the kids from school...
Then I crashed. Total fatigue. I had to sit. I tried to read and fell asleep, leaving Ken to cook supper. I was groggy (in that post-nap kind of way) all evening. This morning, it felt like I hadn't slept. (Not to mention killer DOMS.) I napped -- sitting in a chair -- all morning, and finally felt better, though still tired. I bailed on my frisbee game tonight.
So THAT'S what they mean by "over-doing it".
Take-aways:
Keep workouts to an hour or less. High-intensity stuff like circuits should be under 30.
Rest after an intense workout. Sit down, nap, relax.
Tuesday, September 30, 2008
Pre-pregnancy stats
Here are some stats that describe the activity I was doing immediately before becoming pregnant.
Squats: 115 x 5
Presses: 50 x 3
Deadlifts: 100 x 8
Cleans: 70 x 6
Chin-ups: 5 max
Mile run: 6:32 minutes
5K: Around 24 minutes (probably a little more)
I was also playing ultimate two to three times a week, and played 6 tournaments prior to 6 weeks pregnant.
Squats: 115 x 5
Presses: 50 x 3
Deadlifts: 100 x 8
Cleans: 70 x 6
Chin-ups: 5 max
Mile run: 6:32 minutes
5K: Around 24 minutes (probably a little more)
I was also playing ultimate two to three times a week, and played 6 tournaments prior to 6 weeks pregnant.
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