strength - back

rows: 45x40reps.

<1/2 hour later>
rows: 45x30reps.
facepulls: 80x40reps.

<later at home>
sandbag rows: 11, 6, 6.
short-handed frisbee game.

strength

deadlift: 245x1
I don't know why this was so bad. Maybe the rowing?

cleans: 145x2, x -. ditto

cable press: 90x5, x5, x2.

row 5000m

5000m - 22:53.9 - 140bpm

strength

back squat: 205x5, x5, x2
chins: 7, 7, 5
cable press: 80x5, x5, x5

row 5000m

5000m - 23:56.8 - 136bpm

I had some issues at the start with figuring out the correct volume for the tv and shedding some clothes.

back in the saddle again

quick workout before the lunch rush. I'll get back down for more this aft.

back squats: 95x5, x5; 135x5; 165x5; 185x5; 205x5
reasonably pleased with this. I'll do 205x5, x5, x5 next time and then start upping the weight.

press: 45x5; 65x5; 85x5
I'll do 85x5, x5, x5 next time.

Guy beside was outfitted with weightlifting shoes and gloves. When I left he had done partial chins, alt db curls, bar curls, machine curls. There, that's enough of the judging judger.

<later>

deadlift: 95x5; 185x5; 235x5

cleans: 95x3; 115x3; 135x3, x3, x3, x3, x3
happy with this. This is the first time that I read Rippetoe's prescription for cleans properly. I'd been doing sets of 5 before.

chins: 7, 5, 4.

<later at home>

alt db curls:30x15x3
forearm work: wrist rolls, plate pinch, wrist curls, grippers, finger ext.

Works in progress

Scaling back, and the new blog... (Still taking suggestions for blog title!)

Recent workouts are now posted.

Still recovering

Tuesday, first day at the new gym, a little over-eager:

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)
RDLs - 75 x 10, 10, 10
bench dips - 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

For tracking purposes, because this will begin to change weekly:
Weight - 132 lbs (noon, post-workout)

I felt great for about 6 hours, then crashed into fatigue for about 24 hours. Lesson learned. Shorter workouts. My consulting midwife also says "please used the machines while you're pregnant. Please." I'm seriously considering.

Note: To avoid further hijacking of the Glee Club space for pregnancy-related workout discussion, I'll be branching to the sister-blog soon. I promise. Title suggestions for new blog still being accepted.

More of the Same

On Monday I did the circuit I made up a few weeks ago. I like it.

3 rounds of: 800 m run, 10 thrusters @ 85 lbs, 10 pull ups, 40 ball sit ups.

Time was 29:00 minutes, which included a few equipment set ups and wait times. Not bad.

Tuesday Night: Many points of Frisbee in a row. I am going to guess that it was about 60 to 70 sprints of various distances. Man that feels good.

row 2000m

2000m - 8:54.9 - 139bpm

row 5x500m/1:30rest

5x500m/1:30 rest

total: 9:32.6 - 1:54.5/500m avg - 175bpm avg

Week 13 round-up

Just barely made my quota of three workouts this week:

Sunday: frisbee x 2
Wednesday: frisbee
Thursday: frisbee.

Not particularly creative...

This week

Monday: 5 k run- 22:06 (PB) 40 back extensions, 40 front extensions
Tuesday: Countless points of frisbee in a row
Wednesday: Countless points of frisbee, the odd break.

Lame, lame, lame. Lame.

I finally got off my butt today and headed out to sign up for a membership at a new gym. Alas, I find myself, at the end of the day, still gymless. I'd been procrastinating on this task for a couple of reasons: a) I've been trying to decide between two local gyms - Nautilus (7 min walk), and Goodlife Women's Only (25 min walk); and b) the weather is nice enough that I can still get some good workouts by combining running and weights (thanks to the barbell that is still living at our house).

Without having actually checked out either gym, I decided to go to the Goodlife. The women's only aspect is appealing for when I'm awkwardly trying to hoist weights around a 7 month belly... And eventually, I'll have to lighten up the workout, at which point the classes become appealing.

Well. I can hardly contain my disappointment and, frankly, scorn.

I asked questions and filled out the forms before getting the actual tour of the place. I specifically asked "do you have a full complement of free weight equipment? Do you have a squat rack?" Yes, and yes, I was assured. I asked for a quick tour, so I'd know where to go when I came in for my first workout.

I didn't see a squat rack anywhere. Or a chest press bench. No benches at all, actually. A substantial row of dumbells, some mats, balls, and a sort-of roman chair comprised the free- weight area. So I asked "where's the squat rack?"

Turns out, chickie DID NOT KNOW WHAT A SQUAT RACK IS.

Er, do you have Olympic barbells? Oh yes! The barbells are right over here...

Hardly Olympics... They only had like three pansy-assed barbells on which you could add plastic plates that looked like they could barely add up to 50 pounds.

Ok, thanks.

Luckily, I hadn't brought my bank info, so I haven't paid yet. I don't think I will.

I know I'm going to have to scale back on workouts now that I'm pregnant, and 100 pound squats are probably going to be out of my range in a few weeks (if they're not already - I haven't done them for awhile). But the fact that they DON'T KNOW WHAT A SQUAT RACK IS tells me they are unaware that a woman is capable of, or might want to do 100 pound squats, or 50 lb shoulder presses, and probably don't even know what a deadlift is, let alone a power clean... And those are not the people I want to be giving me fitness advice through my pregnancy.

I can just hear it "I'd stick to the 10 lb biceps curls for now. Don't let your heart rate go over 140! And one, and two..." Blah blah blah.

I do need advice, but realistic advice, from people who know what weight-lifting is. AND, I'm only going to be pregnant for 6 months, but the Goodlife contract is for a year... Come June, I'm pretty sure I'm going to want to get back to chin-ups again. Did I mention there was no sign of a chin-up bar? Oh yeah, another thing that chicks don't do.

Looks like I'm going to have to take my big ole belly into the trenches of the local Nautilus. We only see meatheads going in and out of there. But that hasn't intimidated me too much before (more often, a source of amusement!), so I suppose I shouldn't let it now. But I sure hope someone over there speaks English.

Workout-wise, I did get in an hour-long walk, heading there and back.

row 2000m

I got my erg.

Two 2000m sessions.
2000m - 10:13.4 - 125bpm (heart rate)

2000m - 9:39.3

Rounding out the week

6 km run > 36 minutes.

Pretty moderate pace. I'm careful to take a walk/water/breath-catching break every 10 minutes. Also, I felt a bit tight in the lower belly for the first half of the run - like there were muscles straining... Maybe I'm starting a growth spurt? Eep.

According to James F. Clapp, I need to exercise 3 times a week for 30-40 minutes at a "moderate to hard" level of perceived exertion in order to experience the benefits of exercising through my pregnancy. I'm thinking of recording a weekly round-up, to make sure I'm on track.

This week:

Sunday: frisbee
Monday: 6.6 km run
Tuesday: circuit
Wednesday: frisbee
Friday: 6 km run.

Good so far!

F! Me

PB on the 5k today- 22:27. A 7:30 mile and a 6:30 mile in there.

Got back to the gym where a crack fitness instructor mentioned he did a 5 k last week in 15:30.

He can't possibly be good at math.

Debt to pay

Circuit yesterday:

3 rounds of 800 m run, 85 lb thrusters (10), 10 pull ups, 40 sit-ups.

800m @ 10mph, 9, then 8. Thrusters are taxing. Pull ups were 10 in a row each time. Sit ups were on a ball.

Time was 30:20 (which included, thankfully, some waits for space / pull up station and set up). Fuck was this brutal. I sat on the bench in the change room afterward rubbing my forehead with my thumb. I guess I do this when I am going to puke.

Today- 5k.

The Quick and Dirty

It was so warm and cozy inside the house; so cold and uninviting outside. But I lugged the barbell out to the porch... And it got warm real quick.

Warm-up 400 m.

Five rounds of:
10 jump squats (45 lb)
10 hang clean & press (45 lb)
400 m run
= 23 min

(No rest between sets except pause for set-up; however, I rested a full minute between rounds. Because I'm resting for two now.)

Cool-down 400 m.

After stretching, 2 chin-ups, just to stay in the game. :-)

Last five presses of the 5th set were push presses. Ran the 400 m in 1:50 consistently, except for the last set, during which I knocked 5 seconds off. (To make up for the push presses?)

This circuit got hard. Grunting and grimacing hard. Particularly the presses.

Another Gay Post Title

At the gym;
40 back extensions,
40 wiener lovin' front extensions,
Power cleans; 115 x 10, 8, 7,
BBQ press; 125 x 10, 8, 6.

Mile run @ 1%: 7:35. Fairly easy. Wished I had pushed it harder. Sort of.


I am going to say it again: Wiener lovin'.