pregnant pause

Update -- down to walking

2009-04-03T06:40:00.000-07:00

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.

2009-03-29T13:28:00.000-07:00

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

2009-03-24T13:30:00.000-07:00

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

2009-03-22T18:18:00.000-07:00

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?

2009-03-20T09:12:00.000-07:00

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

2009-03-18T12:14:00.000-07:00

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

2009-03-16T09:28:00.000-07:00

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

2009-03-13T13:35:00.000-07:00

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

2009-03-11T20:07:00.000-07:00

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

2009-03-09T10:43:00.001-07:00

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

2009-03-05T13:35:00.000-08:00

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

2009-03-03T15:32:00.000-08:00

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

2009-02-27T14:26:00.000-08:00

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

2009-02-25T14:18:00.000-08:00

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

2009-02-23T13:21:00.000-08:00

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

2009-02-18T14:27:00.001-08:00

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

2009-02-16T12:50:00.000-08:00

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.

2009-02-13T12:02:00.000-08:00

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

2009-02-11T14:02:00.000-08:00

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

2009-02-09T11:00:00.000-08:00

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!

2009-02-06T11:58:00.000-08:00

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.

2009-02-04T06:21:00.000-08:00

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

2009-02-02T13:11:00.000-08:00

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

2009-01-29T11:22:00.000-08:00

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

2009-01-27T14:41:00.001-08:00

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

2009-01-24T07:52:00.000-08:00

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

2009-01-21T11:19:00.000-08:00

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

2009-01-19T09:42:00.000-08:00

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...

2009-01-16T10:19:00.001-08:00

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

2009-01-14T14:12:00.000-08:00

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

2009-01-12T12:59:00.001-08:00

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

2009-01-09T14:41:00.001-08:00

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

2009-01-07T14:24:00.000-08:00

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

2009-01-05T14:00:00.001-08:00

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.

Christmas carbed

2008-12-28T07:26:00.000-08:00

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.

Christmas warm-up

2008-12-26T08:07:00.000-08:00

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.

Carbo crash

2008-12-22T13:55:00.000-08:00

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.

And now with more weight!

2008-12-20T11:55:00.000-08:00

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.

Better than walking

2008-12-18T09:42:00.000-08:00

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.

Such a thing as too much walking

2008-12-17T14:52:00.000-08:00

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.

Sleepy McNapperson

2008-12-15T13:49:00.001-08:00

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.

Snowy Sunday

2008-12-14T11:27:00.000-08:00

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.

Not quite a rest day

2008-12-10T09:29:00.000-08:00

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.)

Push, pull, swing

2008-12-09T10:24:00.000-08:00

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.

Active recovery

2008-12-08T10:03:00.001-08:00

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!)

Big legs

2008-12-05T10:08:00.000-08:00

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!

Hitting all the (body) bases

2008-12-02T13:22:00.000-08:00

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.

Cardio day

2008-12-01T13:35:00.000-08:00

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!

This is more like it

2008-11-28T13:01:00.000-08:00

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!)

In which I feel like a$$, but forge ahead

2008-11-26T15:46:00.000-08:00

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.

Squataholic

2008-11-25T17:34:00.001-08:00

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.

Of my own invention

2008-11-23T15:18:00.000-08:00

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)

Swingin'

2008-11-21T08:19:00.000-08:00

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?

Baby Angie

2008-11-19T13:01:00.001-08:00

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.

Back in action

2008-11-18T13:55:00.001-08:00

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.)

Circuitous

2008-11-14T12:06:00.001-08:00

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).

Squeezing it in

2008-11-13T08:14:00.001-08:00

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.

Thwarted by the lameness

2008-11-11T18:45:00.000-08:00

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

Four in the nick

2008-11-09T14:31:00.000-08:00

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.

Growing muscle in my sleep

2008-11-06T09:36:00.000-08:00

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!

The sun followed us home from Florida

2008-11-05T13:33:00.000-08:00

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? ;-)

Surprise burst of energy

2008-11-04T06:14:00.000-08:00

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...

Another vacation run

2008-10-31T13:19:00.000-07:00

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.

Three days straight might be too much

2008-10-28T14:44:00.000-07:00

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!

Starting the week out right

2008-10-27T09:24:00.000-07:00

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).

A nearly-normal run

2008-10-26T18:55:00.001-07:00

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 think I squished the baby :-)

2008-10-24T09:57:00.000-07:00

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!

Back to work!

2008-10-21T13:44:00.000-07:00

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

Maritime run

2008-10-18T13:39:00.000-07:00

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.

So energized

2008-10-14T11:09:00.000-07:00

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!)

Sunny Sunday run

2008-10-12T23:05:00.000-07:00

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!

Would've rather stayed in bed

2008-10-10T16:04:00.000-07:00

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.

Gym day

2008-10-08T15:22:00.000-07:00

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.

Scaling back is a work in progress

2008-10-06T10:34:00.000-07:00

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...)

Recovery run

2008-10-02T22:18:00.000-07:00

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.

Overdoing it, or First Lesson Learned

2008-10-01T19:01:00.000-07:00

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.

Pre-pregnancy stats

2008-09-30T19:29:00.000-07:00

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.