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.
Monday, March 9, 2009
Thursday, March 5, 2009
Labour induction strategy
I've discovered a possible technique to induce/entice labour when the time comes: step-ups. I did a bunch today, and each set brought on a solid contraction. Nice. (The contractions were not uncomfortable or anything, so I assume they are a good thing. Working out the uterus and all.)
Anyway, come week 38 or 39 (just around the corner!), you'll find me on the stairs, or (if the weather holds) over at the park, walking up and down the hill that Ken and I normally use for sprint training.
Today's summary:
Rowing - 2000 m/10:20 min
Incline chest flies - 20 lb dbs x 12, 12, 12 (finished each set with 3 chest presses)
Squats - 35 lb x 20 (one set - killing time waiting for the step stool)
Step-ups - 4 sets of 20/leg (step bench with 5 risers - about 16")
Bench dips (feet on a ball) - 7, 10, 10 (ouch, my wrists!)
So, I tried flies today -- something I almost never do -- because 20 lb dumbells are a little light for chest presses, but 25 lbs are hard (ie: dangerous) to wrestle into place. Flies are a little harder... They felt pretty good. I'd hoped to alternate with step-ups, but a bunch of dudes were camped out on the step stool (as they took turns on the squat rack), so I just went up and built myself a step, and alternated stepping with dips. I'd abandoned dips because my wrists have become really sore. They'd been feeling better, so I tried them today. Probably a bad idea, and they'll be worse for a bit, but I was happy to discover that I'm still dippable.
All in all, it felt pretty good. I had plenty of energy, felt strong, don't feel too wiped out now. Though I've decide to decouple working out and grocery-getting -- that's getting to be a bit much all at once. I'll walk to the store for supplies on non-gym days, thereby ensuring I'm getting daily exercise.
Weigh-in: 156, of course.
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.
Tuesday, March 3, 2009
Last week of required gestation
Hi. I can't believe I made it this far. It doesn't feel different than last week, but this week is the last week my body is officially required to house it's current resident. Next week, we'll be considered "full term" and ready to go at any time.
In the spirit of celebration, I of course, did some squats. :-) Actually, I went to the gym late in the day and it was packed, so I didn't have much of a choice. Although I'd planned on doing a circuit involving rowing and bodyweight stuff, the squat rack was the only quiet place in the gym, so I camped out there for while, alternating between squats and shoulder presses.
Weight - Squat rep/Press rep:
45 - 15/15
50 - 15/10
55 - 12/7
60 - 12/5
65 - 10/3
Lat pulls (chin-up grip) - 100 x 6, 85 x 8, then some chick took the machine while I snuck in some calf raises, even though my towel was hanging right on it. She even changed the bar.
Calf raises (per leg, BW) - 10, 12
Push-ups (knees) - 15
Walking - 1/2 mile, 3 mph, 8% grade. Couldn't go higher than this without contracting.
The heavy "chin-ups" were really hard on my abs, as were the push-ups. My abdominal muscles no longer meet in (or near) the middle, and they just don't function efficiently any longer. Future lat pulls will be with lower weight, and I've seen the end of push-ups for the time being. Another one bites the dust.
It felt like a short workout, but I did have the 2 km round-trip walk to the gym, toting groceries the second half. That ain't nothing any more.
Weigh-in: 156. Sort of hanging out here, huh? The 159 last week must've been water, or lingering puff pastry.
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.
Friday, February 27, 2009
Just enough to hit all the key points
When I woke up this morning, I thought it was going to be a stay-in-bed day. I'd had a crappy sleep and had to get up at the crack of dawn for a chiropractor appointment. But Chiro Kelly set me straight, and I was able to brave the elements to get to the gym. That was the highlight... My workout was tough, and the walk home from the grocery store even tougher.
I started with a walk:
Walking - 2/3 mile - 3.2 mph/10% grade/12:40 min
I'd meant to go 3/4 mile, but had an everlasting contraction and my back was seriously aching so I called it quits. I had to take a 2-3 minute break sitting down to let the midsection to unwind.
I took it easy thereafter, rotating through the following sets:
Squats - 45 x 12, 12, 12
Presses - 45 x 14, 10, 9
Seated row - 75 x 10, 8, 7
And that's it. I did an extra long stretch and then headed to the grocery store. And by the time I was headed home from there I was tired. And my back hurt. And it took forever to walk home. But I made it. And will live long enough to make supper, including brownies. :-)
Weigh-in - 159!
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!
Wednesday, February 25, 2009
Chatting at the gym
French gym dude: 'Ow many weeks?
H: 35 weeks.
FGD: [calculating in his head]...
H: In two or three weeks, I'll be ready to go!
FGD: [looks pregnant lady up and down, raises eyebrows] You do vay-ray well!
H: [sheepish] Well, I'm trying...
Here is what I was doing:
1000 m row/5:18
21-15-12 reps:
"Kettlebell" (db) deadlift - 40 lb*
Incline chest press - 20 lb dbs
Step ups - Did reps per leg
Lat pulls - 70 (reality: 21-10-10)
* Using a db instead of kb meant I didn't have to bend very low for these, but the height was pretty much perfect for what I could handle. It's a good alternative to the RDLs I've been relying on lately.
Back extensions - 8, 8, 8 (This was risky because my back is already under a lot of strain, but I stopped each rep before it began to hurt.)
1000 m row/5:22
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
Monday, February 23, 2009
Catching up
I didn't make it out last Friday because we went away for the weekend. A weekend during we which mostly just sat and ate. In a good way. Ah well. It felt good to move again today (though frankly, most workouts are followed by an afternoon of not being able to walk without staggering and groaning -- my sacro-iliac area really seizes up afterward. This has been the case for months now, after workouts specifically.)
Anyway, I'm still taking it easy-ish on the weights, mainly because I've begun thinking of the giant belly as holding an actual person who needs protection. So I'm being a bit more cautious.
So, today:
Walking - 2/3 mile, 3.2 mph @ 10% grade (10-11 minutes?)
DB presses - 17.5 dbs x 12; 20 dbs x 8, 7, 7
Presses - 45 x 10
Calf raises (BW, single-leg) - 10, 10, 10/leg
Squats - 55 x 12, 12, 12
RDLs - 65 x 13, 12, 12
Rowing - 1500 m/7:55 min
It all felt fine. No major contraction action. I would walk for longer -- I don't get too out of breath and my legs are okay on the grade -- but my hands get uncomfortably swollen from swinging, and my back begins to hurts early on, even though the grade actually feels like it make it easier on my back than flat walking would be. So mixing it up with rowing seems like the right thing to do. The feels like it works my lower posterior (calves through butt), and the rowing works the upper posterior. Just what I need.
Weigh-in: 156.
Apparently, I'm not likely to gain much more weight from now to the end. All my parts are in place, and though the baby will likely gain another 2 lbs or thereabouts, he'll be displacing amniotic fluid at the same time. And god forbid my hands take on any more water...
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...
Wednesday, February 18, 2009
Bodyweight helps to avoid contractions
I had a great workout today! As in, it felt really good. I wasn't even going to go -- I thought I might go for a walk instead -- because all last evening and through the night I experienced fairly continuous contractions. Which aren't uncomfortable per se, but they make it uncomfortable to move much (and can also be a sign of "overdoing it"). So I played it by ear today, and just rested for most of the day. By the afternoon, I realized I felt fine and hadn't been contracting, so I decided to head to the gym for a gentle bodyweight workout. I find bodyweight workouts can still be really intensive, because I tend to push through the reps quickly. I also mixed things up by starting with a hill-walk.
Walking - 1/2 mile @ 3 mph/12% grade (10 minutes)
3 rounds:
Row - 500m (2:22, 2:24, 2:35 min)
18 push-ups - knees on bench, hands on dbs (20 on the last set)
40 squats
I had a contraction during the last rowing set, so had to go a little slower. Those squats are HARD! I can do the first 20 at a good steady pace, but during the second half of the set I have to pause for about 3 breaths after every 5 reps or so. I can do the push-ups without a break (and at a good pace). I try to touch my forehead or belly to the floor on each rep. Whichever touches first!
According to my sources, increased contractions are normal for this point in pregnancy. The ole uterus is just getting warmed up for the big show!
Weigh-in: 155. Expecting the chocolate pudding to show up at any time.
I'm writing this immediately after returning home from the gym/grocery store. It feels like the baby thinks we're still at the gym, and is doing a few more sets...
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...
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