Update -- down to walking

I haven't gone to the gym this week. Instead, I've been trying to go for a walk each day -- a couple of kilometres at least. I was pretty exhausted for a couple days after last Sunday... Maybe because of overdoing it, or maybe just because I'm at that stage (ie: overdue!) Anyway, Ken and my mom have discouraged me from going to the gym because they don't want to put up with me all tired and cranky. I'm okay with that.

So, walking it is. (Though I jogged the three blocks home from the kids' school yesterday. Just in case it would help, you know, move things along. It actually felt pretty good -- despite the fact that I was wearing boots and jeans. I didn't really get winded at all, but I did get a nice contraction out of it. Which led to nothing more... Sigh.)

Hi! Still here.

Tomorrow is D-Day. Now I'm just trying to jostle the baby loose:

Walking - 3/4 mile at 3.2-3.5 mph/10% grade (13:45 min)
Squats - 25 lb x 20, 20, 20, 20
Incline chest press - 20 lb dbs x 20, 15, 12 (wow those dropped off fast!)
Seated rows - 75 x 10
Bent-over rows - 20 lb dbs x 18, 18 (per arm)
Bench dips (feet on floor) - 15

I had to sub in the bent-over rows for the seated ones because the gym was so damn busy. Either because it was a rainy day or because the recent spring-like weather has made folks start thinking about their beach bodies...

Also - lots of energy today! Must be the daily hour-long naps I've been enjoying. I was able to walk further and faster on the treadmill than I have in a long, long time. When Paradise City come on the shuffle, I quelled the urge to start jogging, barely resisted indulging in some air guitar and settled for upping the speed to 3.5 mph, which I was able to maintain for the whole song. No cramping or excessive contractions. I'm not sure if that's a good thing or a bad thing, in terms of coaxing the baby out.

Weigh-in - Still just this side of 160.

A little more than going through the motions

In the interest of efficiency (and energy conservation, as I had a hair appointment in the afternoon and wouldn't get a nap), I decided to skip the cardio portion of my workout today. Instead, I walked as briskly as possible on the way to the gym and back. I kinda got out of breath.

So, just weight-type stuff:

Presses (modified*) - 35 x 14, 14, 14
Presses - 50 x 9 (Just one set, to make sure I still can. :-)
Step-ups - 20/leg x 3 sets
Lat pulls (chin-up grip, slow) - 85 x 9, 9, 9
Calf raises (single leg) - 10, 10, 10

* Wide grip on the bar, very slow up and down, alternatively lowering the bar behind my head and in front.

It was a small-ish workout as these things go, but I tried to make the most of it by doing the reps really slow and deliberately. I found the step-ups to be pretty hard - cardio-wise, a full set of 40 felt something like running a 400 m. (Ok, maybe a 400 m at 80%.)

Kind of a small workout, but enough for today. It's late in the afternoon, and I SO need a nap!

Gettin while the gettin's good

First time in a while that I've managed a weekend workout. I drove again to the gym, to save some energy for housework and grocery shopping later in the day. Walking's fine and tires me out, but doesn't exactly get my heart rate up... So I opted for the more vigorous form of exercise.

Rowing - 2000 m / 10:12 min (2:33/500m pace)
Squats - 25 lb x 25, 25, 25 (not exactly bodyweight, but I just couldn't resist)
Inclined push-ups (hands on bench, feet on floor) - 15, 14, 13
Lat pulls - 82.5 lb x 12, 11, 10 (nice, slow eccentrics)

I cycled through the weight sets as I usually do, but did have to rest for a bit (30 - 60 s) between each exercise (not just each round!) because each set was really getting my heart rate up there! It all felt good, and I wasn't too tired after. (Though I did have a wee afternoon nap later.)

Seriously? Another workout?

It's starting to look like I'll be posting into week 39... Sigh.

My workout today was lighter than it appears -- I drove to the gym, instead of walking like I usually do. I happen to have a car to today, and I have some shopping to do this afternoon, so I figured I'd save some energy for that.

At the gym:

Walking - 1/2 mile, 3 mph/10% grade (10 min)

Shoulder press - 20 lb DBs x 12, 10, 10
Bent-over rows (per arm) - 17.5 x 18; 20 x 15, 15
Step-ups - 20/leg x 4 sets (4" lower step than usual; gym equipment issue)

Press finishers - 40 lb barbell x 16

The weight I used for the rows felt pretty light -- as indicated by the high reps -- but I didn't want to go higher because of the strain it would put on my abs, which are currently on vacation. As it was, the weight I used felt good: the position was comfortable and I didn't have to strain at all, and I got a decent-enough burn from the reps.

I considered finishing up with a session of rowing, but kind of didn't feel like it. And maybe I'm at a point where it's just okay to not feel like pushing it. Right?

Weigh-in: 159! Maybe I'll hit 160 in my final week. (Please let it be my final week.) Or maybe I'll be back to 155 by Monday. It's all very mysterious.

"Rest" day

I promised Ken I'd rest up today, so after spending a couple of extra hours in bed this morning, I did just a light workout before picking up some groceries.

3 rounds:
500 m row (about 2:30 min each)
40 squats
12 dips (feet on the ball)

And then a good stretch. It's a gorgeous day; it was a lovely walk, and I feel quite invigorated!

Facing another week

Still feeling great. (Although I have to admit that while trying to roll over in the middle of the night, I had to ask Ken for a push.) Still feeling up for working out. Starting to have flashes of "good lord, what if my water breaks while I'm at the gym?!" Would that count as winning the gym?

4 rounds:
500 m row (ave pace - 2:26 min)
12/leg split squats (with 12, 10, 8, 8 lb dbs)

Then some upper body/back:
Incline db flies - 20 lb dbs x 10, 8, 8
Good mornings - 40 x 15
RDLs - 50 x 15, 15

(Switched from GMs to RDLs because of a twinge in my neck/shoulder from holding the barbell behind my neck.)

I have a feeling that the split squats were not a good idea in terms of pelvic/back pain, but I have a chiro appointment tonight, so hopefully will be okay.

Going for a nap now... :-)

Closing out another week

With another not-too-intense but good-enough-for-full-term workout. Think I'll make it to the end of next week, too? Can't wait to see!

Rowing - 1000 m / 4:45 min (going for speed!)

Step-ups - 3 x 20/leg
Lat pulls - 70 lb x 15, 14, 14
Presses - 50 lb x 10, 8, 7
Calf raises - BW, 3 x 10/leg

Rowing - 1000 m / 5:20 min (taking it easy)

And after walking home, sitting for awhile, napping, and doing a little puttering, the back feels fine.

Weigh-in: 155. I guess we've seen the end of the weight gain. (Admits to breathing possibly-premature sigh of relief.) Though I do have a potluck shower AND wine club tomorrow...

Easy on the hips

After most workouts these days, my lower back (sacral area) and hips stiffen up and make it uncomfortable to walk for the rest of the day. I'm seeing a chiropractor twice a week (pre-emptive treatment to prep for labour), and it doesn't help. So, I'm going to experiment with adjusting weight and exercises to take the strain off my lower body, to see if it helps.

In today's workout, I opted for rowing instead of walking, bodyweight instead of barbells, and sitting instead of standing.

3 rounds:
500 m row (sub 2:30 min each)
40 squats (BW)

Weights:
Incline chest flies - 20 lb dbs x 12, 10, 9 (+3 chest press to finish each set)
Seated rows - 75 lb x 10, 9, 7

Extra-long stretch. I'm also now avoiding the toe-touch stretch (hanging from the hips), because that seems to cause an achy back too. And I'm not really getting any closer to touching my toes, even with the help of relaxin. Grr.

And what do you know?! My back hasn't been sore all afternoon/night. I shall continue with this strategy. It may also help my chiro adjustments hold. We'll see.

Lightening up -- a little

This week, I'm working on a) getting to the gym, and b) taking it sort of easy while I'm there. I don't think either goal will be too difficult -- trickier will be making sure I get in the post-workout nap I seem to need these days! The tired seems to strike any time, any place.

So, at the gym:

Row - 2000 m/10:15 min
Presses - 20 lb dbs x 8, 8, 7
Walking lunges - 25 lb x 16, 14, 14
Good-mornings - 45 lb x 15, 12, 12
Calf raises - BW x 12, 10, 10/leg
Row - 1000 m/5:15

Weigh-in - 156/57

Today felt great: I felt like I had plenty of energy and strength, and my back isn't sore at all. (Lately, it's been pretty sore walking home and for the rest of the day after a workout.) I think it's helped that I skipped a third trip to the gym last week, and stuck to resting and walking. Also, I didn't go to the grocery store, and therefore didn't have a load to carry home. Tomorrow is walk/grocery day.

Labour induction strategy

I've discovered a possible technique to induce/entice labour when the time comes: step-ups. I did a bunch today, and each set brought on a solid contraction. Nice. (The contractions were not uncomfortable or anything, so I assume they are a good thing. Working out the uterus and all.)

Anyway, come week 38 or 39 (just around the corner!), you'll find me on the stairs, or (if the weather holds) over at the park, walking up and down the hill that Ken and I normally use for sprint training.

Today's summary:

Rowing - 2000 m/10:20 min
Incline chest flies - 20 lb dbs x 12, 12, 12 (finished each set with 3 chest presses)
Squats - 35 lb x 20 (one set - killing time waiting for the step stool)
Step-ups - 4 sets of 20/leg (step bench with 5 risers - about 16")
Bench dips (feet on a ball) - 7, 10, 10 (ouch, my wrists!)

So, I tried flies today -- something I almost never do -- because 20 lb dumbells are a little light for chest presses, but 25 lbs are hard (ie: dangerous) to wrestle into place. Flies are a little harder... They felt pretty good. I'd hoped to alternate with step-ups, but a bunch of dudes were camped out on the step stool (as they took turns on the squat rack), so I just went up and built myself a step, and alternated stepping with dips. I'd abandoned dips because my wrists have become really sore. They'd been feeling better, so I tried them today. Probably a bad idea, and they'll be worse for a bit, but I was happy to discover that I'm still dippable.

All in all, it felt pretty good. I had plenty of energy, felt strong, don't feel too wiped out now. Though I've decide to decouple working out and grocery-getting -- that's getting to be a bit much all at once. I'll walk to the store for supplies on non-gym days, thereby ensuring I'm getting daily exercise.

Weigh-in: 156, of course.

Last week of required gestation

Hi. I can't believe I made it this far. It doesn't feel different than last week, but this week is the last week my body is officially required to house it's current resident. Next week, we'll be considered "full term" and ready to go at any time.

In the spirit of celebration, I of course, did some squats. :-) Actually, I went to the gym late in the day and it was packed, so I didn't have much of a choice. Although I'd planned on doing a circuit involving rowing and bodyweight stuff, the squat rack was the only quiet place in the gym, so I camped out there for while, alternating between squats and shoulder presses.

Weight - Squat rep/Press rep:

45 - 15/15
50 - 15/10
55 - 12/7
60 - 12/5
65 - 10/3

Lat pulls (chin-up grip) - 100 x 6, 85 x 8, then some chick took the machine while I snuck in some calf raises, even though my towel was hanging right on it. She even changed the bar.

Calf raises (per leg, BW) - 10, 12
Push-ups (knees) - 15
Walking - 1/2 mile, 3 mph, 8% grade. Couldn't go higher than this without contracting.

The heavy "chin-ups" were really hard on my abs, as were the push-ups. My abdominal muscles no longer meet in (or near) the middle, and they just don't function efficiently any longer. Future lat pulls will be with lower weight, and I've seen the end of push-ups for the time being. Another one bites the dust.

It felt like a short workout, but I did have the 2 km round-trip walk to the gym, toting groceries the second half. That ain't nothing any more.

Weigh-in: 156. Sort of hanging out here, huh? The 159 last week must've been water, or lingering puff pastry.

Just enough to hit all the key points

When I woke up this morning, I thought it was going to be a stay-in-bed day. I'd had a crappy sleep and had to get up at the crack of dawn for a chiropractor appointment. But Chiro Kelly set me straight, and I was able to brave the elements to get to the gym. That was the highlight... My workout was tough, and the walk home from the grocery store even tougher.

I started with a walk:

Walking - 2/3 mile - 3.2 mph/10% grade/12:40 min

I'd meant to go 3/4 mile, but had an everlasting contraction and my back was seriously aching so I called it quits. I had to take a 2-3 minute break sitting down to let the midsection to unwind.

I took it easy thereafter, rotating through the following sets:

Squats - 45 x 12, 12, 12
Presses - 45 x 14, 10, 9
Seated row - 75 x 10, 8, 7

And that's it. I did an extra long stretch and then headed to the grocery store. And by the time I was headed home from there I was tired. And my back hurt. And it took forever to walk home. But I made it. And will live long enough to make supper, including brownies. :-)

Weigh-in - 159!

Chatting at the gym

French gym dude: 'Ow many weeks?
H: 35 weeks.
FGD: [calculating in his head]...
H: In two or three weeks, I'll be ready to go!
FGD: [looks pregnant lady up and down, raises eyebrows] You do vay-ray well!
H: [sheepish] Well, I'm trying...

Here is what I was doing:

1000 m row/5:18

21-15-12 reps:

"Kettlebell" (db) deadlift - 40 lb*
Incline chest press - 20 lb dbs
Step ups - Did reps per leg
Lat pulls - 70 (reality: 21-10-10)

* Using a db instead of kb meant I didn't have to bend very low for these, but the height was pretty much perfect for what I could handle. It's a good alternative to the RDLs I've been relying on lately.

Back extensions - 8, 8, 8 (This was risky because my back is already under a lot of strain, but I stopped each rep before it began to hurt.)

1000 m row/5:22

Catching up

I didn't make it out last Friday because we went away for the weekend. A weekend during we which mostly just sat and ate. In a good way. Ah well. It felt good to move again today (though frankly, most workouts are followed by an afternoon of not being able to walk without staggering and groaning -- my sacro-iliac area really seizes up afterward. This has been the case for months now, after workouts specifically.)

Anyway, I'm still taking it easy-ish on the weights, mainly because I've begun thinking of the giant belly as holding an actual person who needs protection. So I'm being a bit more cautious.

So, today:

Walking - 2/3 mile, 3.2 mph @ 10% grade (10-11 minutes?)
DB presses - 17.5 dbs x 12; 20 dbs x 8, 7, 7
Presses - 45 x 10
Calf raises (BW, single-leg) - 10, 10, 10/leg
Squats - 55 x 12, 12, 12
RDLs - 65 x 13, 12, 12
Rowing - 1500 m/7:55 min

It all felt fine. No major contraction action. I would walk for longer -- I don't get too out of breath and my legs are okay on the grade -- but my hands get uncomfortably swollen from swinging, and my back begins to hurts early on, even though the grade actually feels like it make it easier on my back than flat walking would be. So mixing it up with rowing seems like the right thing to do. The feels like it works my lower posterior (calves through butt), and the rowing works the upper posterior. Just what I need.

Weigh-in: 156.

Apparently, I'm not likely to gain much more weight from now to the end. All my parts are in place, and though the baby will likely gain another 2 lbs or thereabouts, he'll be displacing amniotic fluid at the same time. And god forbid my hands take on any more water...

Bodyweight helps to avoid contractions

I had a great workout today! As in, it felt really good. I wasn't even going to go -- I thought I might go for a walk instead -- because all last evening and through the night I experienced fairly continuous contractions. Which aren't uncomfortable per se, but they make it uncomfortable to move much (and can also be a sign of "overdoing it"). So I played it by ear today, and just rested for most of the day. By the afternoon, I realized I felt fine and hadn't been contracting, so I decided to head to the gym for a gentle bodyweight workout. I find bodyweight workouts can still be really intensive, because I tend to push through the reps quickly. I also mixed things up by starting with a hill-walk.

Walking - 1/2 mile @ 3 mph/12% grade (10 minutes)

3 rounds:
Row - 500m (2:22, 2:24, 2:35 min)
18 push-ups - knees on bench, hands on dbs (20 on the last set)
40 squats

I had a contraction during the last rowing set, so had to go a little slower. Those squats are HARD! I can do the first 20 at a good steady pace, but during the second half of the set I have to pause for about 3 breaths after every 5 reps or so. I can do the push-ups without a break (and at a good pace). I try to touch my forehead or belly to the floor on each rep. Whichever touches first!

According to my sources, increased contractions are normal for this point in pregnancy. The ole uterus is just getting warmed up for the big show!

Weigh-in: 155. Expecting the chocolate pudding to show up at any time.

I'm writing this immediately after returning home from the gym/grocery store. It feels like the baby thinks we're still at the gym, and is doing a few more sets...

Maybe scaling back

I took it a bit easy today, even though I didn't feel tired at all. At 34 weeks, I'm a month from term (ie: ready to deliver), and feeling the baby so much that it really seems like a living thing in there. So I'm feeling a bit... cautious and protective. I'm not sure if I'll keep feeling this way or if it's just today, but I kind of think it's okay if it persists.

Row - 2000 m/10:27 min

Push-ups (full-length, suspended*) - 3, 2
Thrusters - 40 x 13, 11, 10
RDLs - 60 x 15, 15, 15
Press - 60 x 4

Row - 1000 m/5:25 min

* Feet on a step bench, hands on 10 lb dumbells. I lowered til my belly touched, and elbows bent further than 90 degrees. These were hard. I just wanted (again) to see if I could.

Another quirky pregnancy symptom: sweat. As in, my ability (or tendency) to do so recently increased yet another notch. That's probably all I need to say about that.

Weigh-in: 155. Back down, despite ongoing randomized swelling. Must've been the extra helping of chocolate pudding that Angela force-fed me last night. No wait, that's not how it works... ?

See? It does get better.

I felt like a normal person again today. Phewf. A good thing, because I have plenty of things to do today besides working out (groceries, housecleaning, attempt gluten-free pastry from scratch, hosting bookclub... get up at 4 AM to see hubby off on his trip...) So, to warm up for the busy:

Row - 2000 m / 10:30 min
Squats - 45 x 15, 15, 15
Seated row (close grip) - 75 x 10, 8, 8
Bench dips (feet on a ball) - 10, 10, gave up to avoid permanent wrist damage*
DB presses - 17.5 dbs x 10, 8, 8
Calf presses (single leg, bw) - 10/leg x 3
Plank - 55, 50 seconds
Row - 1000 m / 5:20 min

* I think we've seen the end of the bench dips for now. They hurt my wrists. A lot. (Hm, maybe I should try real dips? Wrists position is a bit more neutral, and if I can do sets of 10 with my feet on a ball, surely I could do one or two full dips?)

Feeling less puffy today, but still weighing in around 157.

Not even Rage Against the Machine could save this workout

I must remember that there have been good days and bad days throughout. And I will continue to have good days ... I will remember this on days like today, when I think this out "working out" thing must be drawing to a close, that I'm too big, and have no energy left. When I can't imagine dragging myself another step...

On my way to the gym today, I almost convinced myself to bypass it entirely, get the groceries, go home, and go to bed. I was tired. Despite the big sleep-in this morning. But I kept going, and managed this circuit:

4 rounds:
Row - 500 m (2:50, 2:43, 2:38, 2:32 -- slow because tired, but at least I improved!)
Push-ups* - 25, 20, 18, 18
15 RDLS - 50, 60, 65 lbs (I only did 3 rounds; my hands and back were toast)

* I have a new and improved method for pregnant push-ups: knees on a step bench, hands on 10 lb dbs (gives extra inches and takes some strain off the wrists), lower myself 'til my belly touches the floor (resulting in an elbow bend of much further than 90 degrees). These are considerably harder than the regular girlie push-ups -- as the numbers show. (The 1st set was done without the dbs and my belly didn't quite touch, so I was able to do a few extra.)

Weigh-in: 157. The extra weight is water, and it's all in my hands. That's what it feels like, anyway. Yuck.

Press PB and weird pregnancy symptoms

After a relaxing weekend during which my total physical exertion consisted of snowshoeing about 200 m and back (then collapsing immediately back on the couch), I felt I at least should have the energy for some weights today. So I gave this a whirl:

Row - 1500 m/7:50 min

Squats - 50 x12, 55 x12, 60 x12, 65 x10
Presses - 50 x10, 55 x7, 60 x6, 65* x3, 1, 0
Calf presses (BW, single-leg) - 10, 10, 10/leg
Lat pulls (chin-up grip) - 100 x 8, 8, 6

Row - 1000 m/5:30 min

I cut my last row a little short (I'd planned another 1500 m) because my arms were killing me, I was getting tired, and I still had to stop for groceries AND walk home. So. I was pleased that my hands survived the workout though. A strange thing has occurred, and my midwife-consultants have chalked it up to the affects of both relaxin and mild edema: all the joints in my hands/fingers ache like crazy. I don't seem to be having any other joint problems (even the odd twinge of sciatica is no worse than during the frisbee season), but my hands? I feel like an old lady in that particular place.

Also, the hair on my legs seems to have stopped growing. Or it's disappeared. Anyway, I'm apparently off the hook for shaving for awhile, which is good because my legs are getting harder to reach.

Finally the weigh-in = 155. Progress!

High reps again, plus push-ups!

Another high-rep/bodyweight day. I feel like I've grown exponentially in the past week, so this continues to be a great workout:

3 rounds:
500 m row (2:25 min)
40 squats
15 lat pulls (70 lb)
10/leg calf presses (standing, single leg)

Finished with:
1500 m row (8:10 min)
5 full-length push-ups!! (yes, my belly touches when elbows hit 90 degrees)
Plank - 35 sec (but this was after the push-ups)

I am going to look shit-hot in a tank top this summer. Even if said tank top is milk-stained...

So. Very. Tired.

I dragged my ass to the gym yesterday because I know it's the only way to help alleviate the swelling in my hands and feet. Oh the joys. I don't think I would've gone if I didn't have a car at my disposal. Yes, it's true - I drove the one kilometre to the gym. (I did have to get groceries after though, so...)

Anyway, the workout was pretty good, all considered:

Row - 1500 m/10:55 min

3 rounds:
15 squats - 50 lb
15 good-mornings - 50 lb
13, 10, 10 bench dips - feet on a ball
(All of these were pretty hard -- had to really squeeze to get out the last couple reps of every set.)

Row - 1000 m/8:15 min

No extras. Just groceries, home, and staggering through the rest of the day, tragically napless.

(Weight - no change.)

Variation on a theme

I feel like I've grown a lot all of sudden, and am starting to feel a little... awkward. My range of motion while rowing has suddenly diminished -- I can't really lean forward or back, just move my legs and arms in an out. So each row is shorter. I'm trying to focus on pulling really hard to my chest, while squeezing my shoulder blades together. No idea if this is a good idea, but I want to get as much back workout out of the rowing as possible.

Anyway, the circuit today was similar to the last, but with some weight. And an extra set. And now I am very tired and need a nap. Am consider making pizza for supper instead of the more energy-intensive meatloaf.

4 rounds:
500 m row (2:28 min, quite consistently)
9, 8, 7, 7 presses (55 lb)
14 walking lunges (30 lb, except first "tester" set - 25 lb/16 rep)

Finished with:
12 presses @ 40 lb
1000 m row (steady - 5:20 min)

No ab-specific stuff. Everything feels ab-heavy these days!

I was thrilled to feel no discomfort on the lunges. Taking time off from exercises that were hard on the pelvis has work. Of course now, I'll probably have to wait another 3 weeks to do lunges again.

Weigh-in: 154. I'm supposed to be gaining like a pound a week as the baby packs it on. There hasn't been much (if any) change in the past month, so I'm not sure what will happen. Curious.

Bodyweight plus baby

In an attempt to "take it easy" today, I decided to do a bodyweight circuit. It turned into a great and quite intense met-con workout, not unlike the 400 m dashes of yore. I might do this more often.

3 rounds:
500 m row (2:24, 2:20, 2:22)
40 squats (Ouch. I can really feel those extra 25 lbs!)
Max rep push-ups (37, 35, 35)

Finished with:
1500 m row (8:05 - averaged 2:40/500m)
Plank - 50 sec

Then some shoveling back at the ranch. Now I'm going to nap.

Still at 152 lbs. Really, I should gain some weight.

I will assume this is just a phase

I had a kind of crappy workout today. Not necessarily feeling tired, but my belly didn't seem to be cooperating. It seemed that whatever I tried, it felt twingy, or it contracted. No big discomfort, but enough that I felt like pushing it (or continuing, in some cases) would not be a good idea. Anyway, I managed the following:

3 rounds:
Row 700 m (walk 1/4 mile @ 3.3 mph, 10% grade)(walk 1/5 mile @ 3 mph, 10%)
30 push-ups*
15 db swings (20 lbs -- this is 5 lb less than usual)

*First set I tried with knees on the ball, hands on the floor. I managed 15, but it was really uncomfortable, so I did another 15 on the floor. Belly's not too much in the way.

Then:
Squats - 45 x 15, 12
DB presses - 40 x 8, 6

Weigh-in: 153. Progress at last!

In which I destroy my wrists

Not really, but there were flex-wrinkles on my wrists for an hour after this workout, and my hands were like little claws.

Squats - 65 x 12, 12, 12, 10
Lat pulls (chin-up grip) - 105 x 12, 8, 6, 6
Presses - 40 x 12, 60 x 4, 3, 3 (Yee haw! How's that for a PB?)
DB presses - 20 dbs x 8
RDLs - 70 x 10, 10, 10
Bench dips (feet on a ball) - 10, 7, 7
Knee tucks on the ball - 3, 3, 10, 10 (I can't believe I can do these! Today was easier than the last workout, after a few tries...)
Row - 1500 m/8:20 min

New ditties by Rage Against the Machine and White Zombie on the Shuffle sure helped with the big weights today.

Weigh-in: Still 152...

Short, sweet and to the point

I don't think I did more or less than in any average workout, but it all felt very... efficient today. I felt strong, nobody got in my way, and I just whipped through my sets like nobody's business. Plus, I improved my presses just a little bit more.

Row - 1000m/4:53 min (I was trying really hard for sub-5 on this. It was challenging.)

Bent-over rows - 25 lb db x 12, 10, 10, 10 (per arm)
Squats - 65 x 10, 10, 10, 10 (keeping my feet closer together on these makes them harder)
Presses - 55 x 8, 6, 6, 6 (I believe that last time was something like 7, 6, 4)

(I alternated the sets of squats and presses, with minimal break in between -- just walking the length of the gym -- so that may have added to the perceived efficiency.)

Row - 1000m/5:23 (nice and easy, on purpose)

Ball tucks - 12 (you know, hands on the floor, feet on the ball, tuck knees to chest. These were HARD!)

Plank - 50 seconds

I've decided to try to work in exercises I can do bent over or belly-to-the-floor (like the rows, the planks, ball tucks, push-ups), and avoid stuff that puts me leaning back (incline presses, v-sit ball tosses). The baby is going to start to move into a head-down position starting any time, and there's a better chance of him landing in an anterior position (he should be facing my spine) if I avoid back time, and spend some time on my hands and knees. Oh shush. It's true.

Home stretch territory

I think that at 30 weeks pregnant, we cannot discount the walk to the gym as part of my workouts. It's a km each way, and between the snow and tricky hips, it's starting to feel like... well, not nothin'. Also, pregnancy may be known to beget princess-like behaviour. (AKA Big Wimp Syndrome.)

But after the arduous walk (in the extremely lovely winter weather, and I'm not even being sarcastic about that), I managed to eke out a circuit:

4 rounds:
500 m row*
12 thrusters - 40 lb
10, 7, 6, 6 lat pulls (chin-up grip) - 105 lb
15 good mornings - 50 lb

Plus 10, 7, 6 bench dips at the end of it all. Which are starting to hurt my wrists. Damn 151 lbs of body weight!

* Last set was usurped when someone else hopped on the erg. I subbed in a walk on the treadmill (after completing the 4th round of weight stuff) -- 1/2 mile on a 10% grade, but only at 3 mph. Anything faster and I experienced superfun shooting pain.

Then I came home and did some shoveling.

Also, 30 weeks! Starting to feel like home stretch territory. (I'm already starting to think of training goals for summer/fall.)

And even the best laid plans...

May not work out, if there is a line-up for the single squat rack. Ah well. I made do.

Rowing - 1500m/7:40 min

Incline chest press - 55 x 12, 11, 9, 7
Calf press - 250 x 10, 9, 9
RDLs - 60 x 15, 65 x 12, 12
[Presses - 55 x 5... just killing time]
Squats (sans rack) - 55 x 12, 12, 10, 45 x 15

Rowing - 1000m/5:20 min

Full plank - 60 count (a minute give or take; I suspect a little more - I tried to count slow!)

Weigh-in: still hovering around 151/152

I'm definitely finding that moving is the key to minimizing the swelling! The last while, I'll feel swollen in the hands and feet in the morning or evening -- if I exercise, it goes away (or at least abates), if I don't, it gets worse.

Also, I'm definitely starting to get strange/obvious glances from others at the gym. Weird enough that I'm usually the only girl in the weight room -- now I'm a freakishly distended girl in the weight room! Though I suspect that the glances I get in the change room have more to do with my mint green long johns than my burgeoning belly.

What happens without a plan

I found some pants that were big enough to accommodate long johns, and braved the -20 degree weather to get to the gym. I didn't have a plan, and my vague notion of a circuit starting with rowing was squelched by the rare wonder of someone else on the erg. So I wandered through this mixed-bag:

Alternating sets:
Walking lunges - 25 lb x 12, 12, 12
Push-ups - 30, 25, 25

Sumo deadlifts - 55 lb x 12, 12, 12

Alternating sets:
Good mornings - 45 lb x 12, 12, 12
Presses - 45 x 8, 7, 6 (I did these just to kill time between GM sets, since I was already holding the bar.)

Rowing - 2000 m/10:20 min

V-sit ball tosses - 50, 50

The presses weren't a fluke

But I may have put my back out, or strained it a tiny bit, thanks to heavy presses and back extensions. My fingers are crossed, but it feels like I'm stiffening up pretty good. Which will no doubt add excitement to my increasingly awkward sleeping adventures. (Er, not to mention walking.)

Anyway, I'll reflect back on more joyous times -- today's workout.

Bookending the workout - 1000m row (5:15 and 5:30 min respectively)

Presses - 55 x 7, 5, 5
Lat pulls* - 82.5 x 10, 90 x 6, 6
Squats - 65 x 10, 10, 10
Calf presses (seated, straight legs) - 250 x 8, 8, 10 (?)
Back extensions - 10, 10, 10
Bench dips - 10, 10

Finishers:
Squats - 45 x 15
Presses - 35 x 18

* I do the lat pulls with a narrow-ish grip (narrower, at least, than what I imagine a traditional lat pull to be). I'm trying to mimic a pull-up grip as much as possible.

I don't think I'm going to up my press weight; I'll just work on increasing the reps. Now's not the time for pushing things, and I could really feel the 55 lbs in my lower and mid back.

On the plus side, the pelvic discomfort seems to have improved in the last few days. Let's hope it lasts!

Weigh-in: 151.

Grip work, and back

A more focused circuit today, and the new year's busyness of the gym (or maybe it was late Friday afternoon busyness?) caused me to cut it a little short. But my forearms are bulging and fingers are tingling. Mostly because my hands are fairly wimpy. I allowed myself a pass on the 4th set of db swings and RDLs because both my hands and back were really feeling it. Also, the place got darn packed, and I couldn't be arsed to navigate the flying freeweights.

3 rounds:

500 m row (still keeping this under 2:30 min, just barely)
30 push-ups (assume from now on these are knees down!)
15 db swings, 25 lb (both hands)
15 RDLs, 65 lb*

Plus one bonus round:
500 m row
30 push-ups

V-sit ball tosses - 40, 40

* Actually only two sets because of crowd issues. Last set - 20 good mornings @ 45 lb.

It's true that when I do push-ups now I can only lower myself until my belly touches the ground. I did a few slowly today to see where that got me, and was pleased to see that I'm still going down to at least 90 degress (elbow bend). Pretty much the same form I've always used (I know that sticklers would have me go much lower. Whatever.) Soon though, I suspect that I'll need to change this, as the belly begins to impede. Push-ups between two benches? On a ball?

Weigh-in: 152. Wednesday I weighed in at 149, so I suspect I'm still hovering...

Get that though? 120 push-ups with an extra 20 pounds! I'm optimistic that I'll be able to get back to regular push-up form quickly postpartum. :-)

Kid-hoisting workout

All weights today, including a personal best. Seriously! I kicked butt on the presses, upping the weight to 55 lbs, more than I've been able to do before. And I was even able to follow that up with bench dips. I began with a focus on the back, then began to wander a bit... And kinda ended up doing a bit of everything.

(warm-up row: 1000 m/5:15 min)

sumo deadlifts - 50 x 10, 55 x 10, 10
seated rows - 85 x 8, 6, 6
lat pulls - 80 x 8, 7, 6
good mornings - 45 x 10, 12, 12
presses - 45 x10, 50 x6, 55 x4
squats - 45 x 20
bench dips - 10, 10, 7
partial crunches on the ball* - 12 (45 to 90 degree range)
v-sit ball tosses - 40, 40

I'm going to be sticking to lighter weight for exercises that require weight bearing through hip flexion (squats, DLs, etc). I'm a bit nervous about throwing things painfully out of whack. Not having a car, I do have to rely on being able to walk.

* I discovered accidentally that when I flex my abs really strongly (like when I'm laying down, and pull myself upright without using my arms or bending my legs), that my abdominal flexes into a shockingly triangular, astonishingly pointy shape. The muscle in the middle just pops right up, and everything squeezes in... It was quite frightening at first, but I'm getting used to it. :-)

Back to basics

I guess there'll be no posts for week 27... We went travelling over the Christmas vacation and came back to a weekend of company, so it's been about 9 days since I hit the gym.

Also, I am on the cusp of the 3rd trimester, and I've been experiencing some physical changes about the joints (especially hips and pelvis) that have made some movement -- particularly walking (and variations thereof) -- uncomfortable. Squatting seemed to be ok, but I wasn't sure how it would be with weight. I also wasn't sure how if other joints were affected.

So I started back with some basics, with slightly lighter weight than I'd been doing. And I stayed away from the treadmill.

Warm-up row: 1000m/5 minutes

Inclined chest press: 55 x 12, 9, 8
Calf press: 230 x 8, 8, 8 (a little more weight, but no joints involved!)
Squats: 45 x 12, 65 x 12, 10, 10
Press: 40 x 12, 8, 9

Rowing: 2500m/13 min (alternating easy/hard every 250 m)

Weigh-in: 150 (at last!) But not a shade more! (It was an afternoon weigh-in.)

I did some reading on symphysis pubis pain, and discovered a study published in the Physical Therapy Journal that indicated that ab/pelvic stability exercises were as effective as pelvic belts + same exercises for reducing the discomfort and functional disability caused by the pain. (Ie: pelvic belts did not further increase the benefit of exercises.) Handily, the study provided a description of the exercises (to be done x3/day) which help alleviate the pain.