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From cardio to weights....a journey.
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Thanks Alf, plates ordered. Gonna smash 43.5 when they arrive
Slowly but surely trying to improve this bench press is gonna kill me.
Thursday 18th
High Box Squat
Bar x 10
30kg x 10
35kg x 8
40kg x 5
45kg x 3 sets 5
50kg x 5
High Bar Squat
30kg x 3 sets 8.
*pregnancy is making me lazy. Would much rather heavier weights and lower reps. Higher reps take it outta me big time.
2 Board Close Grip Bench Press
Bar x 10
30kg x 3
35kg x 6 sets 3
Nice, handy session. In and out in 45 mins.
Gonna read some more and set out some kinda program for myself for the New Year upto maybe the end of March. I've already put on 10kg, and already feeling every bit of it. My last baby was 10lb so expecting something similar with this one.0 -
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Can't believe I didn't do a tap for 11 full days
But had a fabulous Christmas with the kids, so just gonna shake the guilt off and get back on the wagon.
Monday 29th Dec
High Box Squat
Bar x 10
30kg x 10
35kg x 8
40kg x 3
50kg x 2 sets 5
52.5kg x 5
55kg x 5
*Squats felt great, form looked good. Think I'll keep on pushing ahead with the box squats and going up in weight.
High Bar Squat
40kg x 3 sets 8.
Close Grip Bench Press
Bar x 10
30kg x 4 sets 5
Nice handy session to ease back into it. Think I'll have to move back to trapbar deadlifts in the next couple weeks. Might start incorporating some cardio back in. Most blogs I'm reading are from Crossfit pregnant ladies, and they're still doing all their WODs upto 3rd trimester, including runs, rowing etc. Looking forward to the next 3 months.0 -
Wednesday 31st Dec
Trap Bar Deadlifts
Bar x 10
40kg x 10
50kg x 8
60kg x 5
70kg x 4 sets 5
Barbell Floor Press off blocks
30kg x 5
40kg x 4 sets 5
Superset with
Stiff Leg Deadlifts
50kg x 4 sets 5
4 sets of
Incline Dumbell Close Grip Press
10kg DBs x 8
Superset with
Close Grip Lat Pulldown
35kg x 8
*The last set of the incline db press I did 6 * 12.5kg DBs. Just testing to see if I could go up next time. And the Lat Pulldown, I'll have to up the weight or up the reps.
Hope everybody continues to have a fit and healthy New Year 0 -
Nice handy session to ease back into it. Think I'll have to move back to trapbar deadlifts in the next couple weeks. Might start incorporating some cardio back in. Most blogs I'm reading are from Crossfit pregnant ladies, and they're still doing all their WODs upto 3rd trimester, including runs, rowing etc. Looking forward to the next 3 months.
Fair play to you for continuing your training!:) I've no experience with being pregnant (thankfully:P) and I'd imagine its so hard to find information that you trust on the matter. I remember reading about how important it is to monitor maternal temperature and heartrate as it can be a risk factor for hypoxia. Might be worth a bit of research on the matter...if you are unsure of how to structure your training in the coming months! 0 -
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Was down in the in-laws so didn't get to go the gym through New Years. The camogie team are doing some pre-season training 2 nights a week in Advanced Fitness for the month of Jan. Strength and conditioning mainly. I'm hopping in with them for the craic. First session was last night. From what I can remember it included:
Tuesday 6th Jan
5 rounds (35 seconds each exercise) no break
12kg KB Swings
TRX Pull-ups
10 Push-ups x 3 sets (10 sec break)
10 Bodyweight Squats x 5 sets (10 sec break)
Some partner work - planks, ab work etc which I sat out.
Love working out with the team, good banter and good bonding.
Wednesday 7th Jan
Bench Press (all paused)
Bar x 10
30kg x 8
35kg x 5
35kg x 5
40kg x 3
40kg x 3
Last 4 sets were superset with
Stiff Leg Deadlifts
45kg x 8
Box Squats
Bar x 10
30kg x 8
40kg x 5
50kg x 4 sets 5
Good Mornings
40kg x 4 sets 8
*Had to buy new gym gear, the bump is getting HUUUGGGE 0 -
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The youngest fella (4) broke his arm last week so was in Temple St Thursday and Friday with him. Spent the weekend wishing I had eyes in the back of my head to prevent him from breaking his other arm. He is my smiling lunatic. 14 years being a Mammy and his was the first broken bone of the 4 kids. In anyway....
Great week training wise:
Monday 12th
Worked out with my pal. Gonna help her get started lifting weights. Feel comfortable showing her Deadlift and Bench, but not Squat.
Warmed up with a 500m row 2.20. Had this down to well under 2 mins before Xmas but not meant to get my heart rate too high so took it handyish.
Lat Pulldown 35kg x 4 sets 8
Trap Bar Deadlift
Bar x 10
40kg x 10
60kg x 8
70kg x 6
Bench
Bar x 10
30kg x 9
35kg x 6
40kg x 3
Prowler 60kg & Farmers Walk 30m w 15kg bags x 4 sets.
Tuesday 13th
Strength and Conditioning Class with the Camogie team which included:
3 Sets x 30 Secs (no rest)
Dumbbell Squats
Push Ups
Overhead Dumbbell Squat Press 30 secs x 3
30 secs rest
Single Arm Dumbbell Snatch x 4 rounds
Right Arm x 10
5 Push-ups
Left Arm x 10
30 Secs
Bent Over Rows
Plank
*I'm leaving stuff out, can't remember it all.
Wednesday 14th
Box Squats
Bar x 10
30kg x 10
40kg x 8
50kg x 5
60kg x 3
65kg x 3
Bench
Bar x 10
25kg x 10
30kg x 5
35kg x 3
40kg x 4 sets 3
Last 4 sets superset with
Stiff Leg Deadlift 50kg x 5
Thursday 15th
S&C with the team. Tonight was purely conditioning. So many sprints, shuttle-runs, push-ups, mountain climbers etc. Pure wrecked after it, hence posting this from a scalding hot bubble bath
*Will post links to articles I read underneath Helliwen.0 -
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Friday 23rd Jan
Didn't do the Strength & Cond. Class last night with the camogie team. The body was weary and I'm getting a bit better at listening to the cues. Got about 6 hours sleep which is amazing for me, so felt brand new this morning. Literally had 45 mins to get my Deadlift session done so breaks were minimal.
Trap Bar Deadlift
Bar x 10
40kg x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 4 x 6 sets
90kg x 3 x 4 sets
Last 10 sets were superset with Dumbell Floor Press 10kg x 8 reps. Should have really gone for 15kgs x 6 reps but place was busy and I was pushed for time so didn't bother looking for the 15s. Had a new playlist on the iPod, and would have stayed for the morning if time was on my side 0 -
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Going to try Hanleys program that he has posted to try up my bench. If somebody with more of a clue than me would like to take a look and let me know if I'm on the right track, I'd be really grateful
A) Main Lift
Something hard like the main lift 5x8
C) Something else hard like the main lift 5x8
D) Something bodybuilder-y that hits the same muscles as the main lift 4x12
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12
Main lift progressions:
70% 5x8+
75% 5x6+
80% 5x5+
85% 5x4+
90% 5x3+
95% 5x2+
So working off a 42.5kg 1rm (and rounding up)
Week 1
A) Bench 30kgx 5 sets 8 Close Grip Bench 27.5kg x 5 sets 8
C) Incline Bench or Barbell Floor Press???
D) Dumbell Single Arm Row 15kg 4 sets 12
E) Skull Crushers 4 sets 12 (chose these cause my triceps need a lot of work, will have to test out some weights to see what I can manage)
Week 2
Bench 32kg 5 sets 6
Week 3
Bench 34kg 5 sets 5
Week 4
Bench 36kg 5 sets 4
Week 5
Bench 38kg 5 sets 3
Week 6
Bench 40kg 5 sets 2
This sound about right?0 -
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Week 1
A) Bench 30kgx 5 sets 8 Close Grip Bench 27.5kg x 5 sets 8
C) Incline Bench or Barbell Floor Press???
D) Dumbell Single Arm Row 15kg 4 sets 12
E) Skull Crushers 4 sets 12 (chose these cause my triceps need a lot of work, will have to test out some weights to see what I can manage)
Pretty much what I do on bench day. Bench, Close-grip, Incline, Rows, Skullz.
Bear in mind when you're testing out weight for skullz that they'll have been worked in the earlier sets, especially close grip so better to start lighter than where you're at doing them fresh.0 -
Thanks guys Never did incline bench before, and as these don't change for the 6 weeks I need to find a challenging enough weight.
Wednesday 28th
Box Squats
Bar x 10
40kg x 8
50kg x 5
60kg x 3
65kg x 3
67.5kg x 3
Speed Bench using Single Board
Bar x 10
25kg x 8
30kg x 8 sets 3
*Impressed myself with the speed these were shooting up. Normally on any kind of speed work I fail miserably, but these were deadly.0 -
Thanks guys Never did incline bench before, and as these don't change for the 6 weeks I need to find a challenging enough weight.
Well, they do change. It says 5 x 8, which is what you should be getting the first week but try going for AMRAP on the 5th set the next week and if you're getting 12+ reps, you can step the weight up a bit if you think you'll be able for 5 x 8 at the next weight.0 -
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Thursday 29th
Strength & Cond with the Camogie team. Lots of sprints, boxercise, air squats, planks etc. The girls are going to continue with the classes for Feb, but think it's time for me to bow out now. The sprints etc are starting to leave me more breathless than I'd like.
Monday 2nd Feb
Started the Bench program....all the Jeebus's.
Week 1
A) Bench
30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 12 Close Grip Bench 25kg x 5 sets 8
C) Incline Bench - Bar x 5 sets 8 (Never did these before, just left it at the bar to get used to the exercise. Should be ok for 25kg next week)
D) Dumbell Single Arm Row 12.5kg 4 sets 12
E) Tricep Dips 4 sets 12 *Had planned to do skulls here, but when I lay flat on the bench and performing the exercise I felt it was putting too much pressure on my stomach. Didn't feel right at all. Then I remembered reading overhead presses of any kind are not recommended during pregnancy, and wonder is it the same kind of action? Just felt it was pulling stomach muscles it shouldn't be. Overall, enjoyed it but it's quite intensive. Did it with my pal who's just starting to lift weights so looking forward to seeing our progress.0 -
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After Monday 2nd training session, came down with the lousiest of chest infections. Had to take a full week off. Still have a manky cough, but the lungs aren't on fire anymore. Just did a light session Tuesday evening to ease back into it.
Tuesday 10th Feb
Deadlift
40kg x 10
50kg x 8
60kg x 5
70kg x 5 sets 5
Box Squat
Bar x 10
30kg x 8
40kg x 8
50kg x 5 sets 5
Bench
Bar x 10
25kg x 8
30kg x 5
32.5kg x 4 sets 5
Wednesday 11th Feb
2nd week of Bench program. Got some good advice re keeping both legs up on bench. Doesn't put any pressure on my pelvic/hip region. Was hard to get used to at first but can see the logic in it. Feel like I'm missing a bit of the drive I used to get through my legs, but considering my bench is so weak, can't imagine it's a biggie
Bench 32.5kg 5 sets 6 (last set was 9)
Close Grip Bench 25kg x 5 sets 8
Incline Bench 25kg 5 sets 8
*Last set was 6+2
Dumbbell Single Arm Row 15kg x 4 sets 12 (Used 12.5 DB last week, but felt I could move up)
Skull Crushers 10kg x 4 sets 12 (Found if I used the same technique as the bench with feet on the bench, these were grand)
Will try get over for a squat session over the weekend.0 -
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And what was worse, I'm turning into one of those freaks. I had to talk myself out of going the gym after day 3/4, trying to convince myself it would do no harm. I used to relish a week where I could be lazy without guilt. What has become of me??? When I start talking bout "gainz" and "gunz", I'll consider myself officially turned 0
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Alf Veedersane wrote: »Last time I heard of pleurisy was in Junior Cert History.
Junior Cert? You must only be a youngfella. Inter Cert all the way for me 0 -
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