From cardio to weights....a journey.

pemtca

Congrats!!

ninamc

Wednesday 29th Oct

Deadlift
40kg x 10
60kg x 5
70kg x 3
80kg x 3
90kg x 3 sets 3

Deadlift off the blocks
100kg x 3 sets 3

Superset x 4 sets
Wide grip Lat Pulldown 30kg x 8
Dumbbell Bench Row 15kg Dbs x 8

Hamstring Curl
4 sets 8 35kg

Conditioning
Prowler
60kg x 1 x 20m
90kg x 1 x 20m
120kg x 4 x 20m

Farmers Walks 30m x 6 w/ 10kg bags
30m sprints x 6

WHIP IT!

Belated congrats on Baby No FIVE's impending arrival... may I suggest you get yourself one of these??



:pac:

ninamc

He's a demon for the auld Camogie skort, I should have taken up the bingo when I had the chance.

WHIP IT! wrote: »

Belated congrats on Baby No FIVE's impending arrival... may I suggest you get yourself one of these??



:pac:

ninamc

Couldn't get to the gym for my squat day last week, pretty tired and nauseous all the time. Supplementing my pregnancy vitamins with extra iron this week so hoping to see an improvement this week.

Monday 3rd November

Paused Bench Press
Bar x 10
25kg x 5
30kg x 3
32.5kg x 3
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 2

Close Grip Bench
30kg x 5
32kg x 3 sets of 5

Superset x 3 sets
Green Band Assisted Pull-ups x 8
Push-ups x 8

Close Grip Lat Pulldown
35kg x 4 sets of 15

Bench felt good and solid, pull-ups and push-ups felt pretty muck.
One of those days I was just glad to get it done....

ninamc

After extensive reading and talking to an experienced Crossfitter friend of mine, I decided I wanted to test my deadlift today. My friend has been through 2 pregnancies and continued with her Crossfit successfully through both of them. From what I read, and chatting with her the consensus seemed to be carry on as normal for the first trimester and start scaling back deadlift and squat to 80% from the second trimester on. I would have been due to test in 2 weeks but pushed it forward as I'm 11 weeks this week.

So it went pretty well.
40kg x 10
50kg x 8
60kg x 5
70kg x 5
80kg x 3
90kg x 2
100kg x 1
110kg x 1
120kg x 1
125kg x 1 new PB.
127.5 kg x F.

I was close on the 127.5, had it over my knees but gave up too easy. Won't get it now til next year My weight today was 68.5kg, meaning I've put on 3.5kg in 3 weeks. Yeezus!!! And the baby is not even the size of my little finger, go figure.
So would like to test Squat on Monday and then just worry bout maintaining strength for the duration. So a good day over all. I'll
try post the video up.

coffee_cake

that's brilliant! yay

pemtca

Awesome numbers! Well done!

ninamc

http://youtu.be/g-NsxJwRyjs

Video of 125kg Deadlift.

Alf Veedersane

ninamc wrote: »

http://youtu.be/g-NsxJwRyjs

Video of 125kg Deadlift.

Nice.

And you have a year to think about taking the slack out of the bar AND your arms for when you go higher

ninamc

And when I perfect my 130kg DL next year, I'm going to call it "The Alf"
But yeah, lots of time now to work on form @ lower reps.

*Just watched it there again, and realise I did the very same thing as in the 120 video, take the slack out and then it's like I deliberately push the bar into the floor before lifting it. Lemon.

Alf Veedersane wrote: »

Nice.

And you have a year to think about taking the slack out of the bar AND your arms for when you go higher

Alf Veedersane

Tis an easy enough fix and it'll help kick everything back into shape 'cause it lets your hips get up a bit before the bar leaves the ground.

I'm sure there's far better and more accurate advice but that's just what I see

ninamc

Saturday 8th Nov

Gym
Bench
Bar x 10
30kg x 4 sets 5 (paused)
35kg x 5 (paused)

Squat
Bar x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 3 sets 5

Prowler
90kg x 20m x 4

Farmers Walk
10kg bags x 30m x 4

Then met up with a pal for a quick 3km jog.
Great weather for it. Going to try get some light jogs in now that I'm not playing Camogie.

dylbert

ninamc wrote: »

http://youtu.be/g-NsxJwRyjs

Video of 125kg Deadlift.

Beast!

coffee_cake

finally got to watch your video. Jaysus!!

ninamc

bluewolf wrote: »

finally got to watch your video. Jaysus!!

Surprisingly didn't feel too Jaysus-y. The 127.5 on the other hand felt "Jaysus and all his disciples"

ninamc

Wednesday 12th November

Didn't get to do anything til today. This vomiting business would want to be moving on to the next pregnant lady. Has me wrecked.

Squats
Bar x 10
30 x 7
40 x 5
50 x 4 sets of 3

Box Squats
Bar x 10
30kg x 4 sets 8

Good Mornings
30kg x 4 sets 10.

Trips to the gym toilet to puke
2 sets.

coffee_cake

You poor crayture. I hope you move on past that stage quick!

ninamc

Didn't get to do a thing from Thursday to Monday. Spent most of it bed or with my head in the toilet. Think I had a bit of a viral to tag along with my nausea. Read three books, ate loads of chocolate and got a good bit fatter.

Monday 17th Nov
A.M
Bench Work (all paused)
Bar x 10
25kg x 5
30kg x 5
35kg x 3
37.5kg x 4 sets 3
40kg x 2
42.5kg x 1 (new pr)

Close Grip Bench
30kg x 4 sets 5

Lat Pull Down Narrow Grip
3 sets 15

P.M
Dragged my 13 y/o daughter out for a 3km run. She's beautiful but runs like a baby elephant. The most heavy footed person I have ever ran beside.

Wednesday 19th
Deadlifts
40kg x 10
60kg x 5
70kg x 5
80kg x 5 sets 5

Squats
Bar x 10
30kg x 10
40kg x 4 sets 5

Good Mornings
35kg x 3 sets 8

*Felt something pull/twinge in my left quad on the very last squat. Still hurting now. Don't know whether to go at it with the lacrosse ball or not. Might give the club physio a ring later if it doesn't loosen out.

coffee_cake

She could always run like phoebe...

ninamc

Sat 22nd November

Very slow 5km jog.

Tuesday 25th November

Bench Work (all paused)
Bar x 10
25kg x 5
30kg x 5
35kg x 3
37.5kg x 3 sets 3
40kg x 1 + 1+ 1

Close Grip Bench
30kg x 3 sets 5
30kg x 9

Lat Pull Down Narrow Grip 35kg
4 sets 12
Superset with
Tricep Band Extensions
18, 15, 12, 9

Downstairs for some conditioning work
Prowler
60kg x 2
90kg x 2
100kg x 2
120kg x 4

Superset the first 4 prowler pushes with 8 push-ups but was too banjaxed to do them for the last 4 pushes.

Haven't vomited in 2 days, and feel a spark of energy creeping back in. Hopefully can get more consistent and get back to getting 3 workouts a week in. Even if it's just light stuff with more reps, that will do.

Frosty McSnowballs

Impressive stuff Nina!.......preggers and all! Iv no excuses now

Good work on the prowler! I love saying "prowler".....PROWLER, PROWLER, PROWLER!

ninamc

Friday 28th November

Deadlift

40kg x 10
60kg x 8
70kg x 5
75kg x 4 sets 5
Superset with 4 sets Calf Raises 20 Reps

Bench & Stiff Leg Deadlift

Bench 30kg 4 sets x 5 reps paused
Superset with Stiff Leg Deadlift 40kg x 8 reps

Accessory Work

Single Arm Dumbell Press 10kg x 12 e/s
Superset with Single Arm Row 15kg x 12 e/s

Toughest session in a while. Left shattered.

ninamc

Monday 1st December

Close Grip Board Bench Press
Bar x 10
25kg x 8
30kg x 6 sets 3

*working on speed/acceleration. Like the speed squats, I think I would need to take actual speed for these to work.

Squats
Bar x 10
30kg x 10
40kg x 5 sets 5

High Bar Squats (first time doing these, felt them a lot more in my quads than the low bar ones I normally do)

30kg x 3 sets 8

Nice, handy session.

ninamc

Wednesday 3rd Dec

Deadlift

40kg x 10
60kg x 8
70kg x 5
77.5x 4 sets 5
Superset with 4 sets Calf Raises 20 Reps

Bench & Stiff Leg Deadlift

Bench 32.5kg 4 sets x 5 reps paused
Superset with Stiff Leg Deadlift 45kg x 8 reps

Accessory Work

Single Arm Dumbell Press 10kg x 12 e/s
Superset with Single Arm Row 17.5kg x 12 e/s.

Had a bit left in the tank so went downstairs for some conditioning work.

Prowler 20m pushes
60kg
90kg
120kg
120kg
120kg
120kg
Each one superset with 30m Farmers Walks with 15kg bags.

Felt great after that session. Even though....Northwood Gym in the mornings is like a pensioners bingo club. I admire them, think it's great that they're all staying active. I don't tell them that they should be walking slower on the threadmill in case they keel over, don't interfere with their business. But 5 "older people" just this morning thought they'd give me input on my training. I'm noticeably pregnant now, so everyone thinks they can have a say on what I'm dead lifting and what I'm pushing on the prowler. Tried to explain nicely that I've actually scaled back massively and they're looking at me like I'm talking through me arse. If I didn't sweat like a pig in a smoke house, I'd wear the biggest hoody I could find just to keep them at bay. Afraid it's only going to get worse

coffee_cake

Pregnant women are communal property dont you know...
don't mind them and don't be too nice. blame it on hormones then

Alf Veedersane

Ask them for their medical qualifications.

Then tell them you're about to have a hormone explosion and that they should run for cover.

ninamc

Saturday 6th December
Excruciating slow 3km jog.

Monday 8th December
Decided to escape to the gym for the last hour before it closed. It was either that or eat chocolate and watch crap telly.
Did 10 super sets of prowler and farmers walk.
First round was 60kg, second round was 90kg and then 8 rounds of 120kg.
All farmers walks were 30metres with 15kg bags.

Then did 10km on a bike. Didn't realise how sore my quads were after the prowler, so between level 1 - 25, I did eh...level 3. But I enjoyed it.
Had to borrow my 13y/o daughters IPod, was proud and horrified in equal measure. (Proud@Prodigy, Horrified@50Cent, Candy Shop...wtf???)

Tuesday 9th December
Deadlifts
40kg x 10
50kg x 8
60kg x 5
70kg x 5
80kg 4 sets 5 superset with 20 calf raises

Bench (all paused)
Bar x 10
30kg x 5
32.5kg x 5
32.5kg x 5
35kg x 5

Stiff Leg Deadlift
40kg x 8 x 4 sets

Single Arm Bench Press 10kg x 10 e/s
Superset with Single Arm Row 17.5kg x 10 e/a
Was meant to do 3 sets of these but did 2 and called it a day. Don't want to be pushing myself to exertion anymore as it's taking me longer to recover.
Good week so far, hope the energy levels keep up.

ninamc

Thursday 11th December

Box Squats
Bar x 10
30kg x 8
35kg x 8
40kg x 5
45kg x 5 sets 5

High Bar Squats
Bar x 10
25kg x 10
30kg x 3 sets 8

2 Board Bench Press
Bar x 10
25kg x 8
30kg x 5
35kg x 4 sets 5

Had a birthday weekend, ate in a Mexican restaurant..ate in TGI' and ate in a Chinese restaurant. I am a pig

Tuesday 16th December

Deadlifts
40kg x 10
60kg x 8
70kg x 5
82.5 kg x 4 sets 5

*Thats it for heavyish lifting for now. Going to scale back now to 70 in Jan, 60 in Feb etc.

Bench Press (all paused)
Bar x 10
25kg x 10
30kg x 5
35kg x 3
40kg x 1
42.5kg x 1 (felt very solid)
45kg x F (gave up way too easy)

Gyms' smallest plates are 1.25kg. Kinda wish they had 0.5kg plates, as find 2.5kg jumps on the bench a bit of a stretch.

4 sets
30kg x 5 superset with
Stiff Leg Deadlifts 40kg x 8

Felt **** going in, felt great leaving

Alf Veedersane

ninamc wrote: »

Gyms' smallest plates are 1.25kg. Kinda wish they had 0.5kg plates, as find 2.5kg jumps on the bench a bit of a stretch.

You could invest in your own pair. I did. Change out of €20 for a pair including delivery.