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. :-)
Showing posts with label 28 weeks. Show all posts
Showing posts with label 28 weeks. Show all posts
Friday, January 9, 2009
Wednesday, January 7, 2009
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. :-)
(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. :-)
Monday, January 5, 2009
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.
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.
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