Oh snap....Meg-O's training for a Figure comp....

[megdaig]

Day 3: Vertical push-pull, calves

Width-Back:

Lat Pulldown 5×5:
W/U 10 @ 100#
4x5 @ 100#
5 @ 110#

Wide Neutral Grip Seated Cable Row 3×8:
3x8 @ 70#


Shoulders:

Quick warm-up 10 @ 50# on rear delt flyes

DB Military Press 5×5;
5 @ 30#
2x5 @ 35#
2x5 @ 40# <-- failed on last rep of last set

Machine Side Laterals 3×8
3x8 @ 60#


Calves (gastrocs):

Calf Press on Leg Press Machine, 3×8-10:
3x12 @ 190#


Supersetted the side laterals and calves.

[megdaig]

Just popping in to say congrats on the wedding and baby that's awesome!!!

Thanks! We're super excited...and hubby got his wish for a boy. He's so cute talking to my belly saying how amazing unconditional love feels.... I said, "yeah, until this kid turns out to be a little sh!t" Gotta keep it real.

[megdaig]

Monday's workout... Tomorrow mark's the halfway point.

Day 4: Hamstring dominant, quad accessory. Triceps.


Hamstrings/glutes:

Romanian Deadlifts 5×5:
5 @ 135#
4x5 @ 185#

High foot placement leg press 3×8:
3x8 @ 180# <-- press machine


Quads:

Leg extensions 3×12-20:
12 @ 130#
2x12 @ 110#


Triceps:

Overhead tricep extension 5×5:
5 @ 35#
4x5 @ 40#

Cable pressdowns 3×8-12:
3x8 @ 65#

[Cardioconvert]

Some great workouts Meg. Uber impressed

Are you still running too? I ran thru both pregnancies (got some weird looks running w/ one baby in the stroller and one in 'the oven' - our kids are only 15 mos apart) and think keeping active is the reason for my relatively quick return to fitness related endeavours after. I can just picture you delivering and then scooting out to knock out a few supersets

So happy for you! Can't wait to read along and hear news of the arrival of your little one. When is your actual due date? We have a January baby too

CC

[megdaig]

Some great workouts Meg. Uber impressed

Are you still running too? I ran thru both pregnancies (got some weird looks running w/ one baby in the stroller and one in 'the oven' - our kids are only 15 mos apart) and think keeping active is the reason for my relatively quick return to fitness related endeavours after. I can just picture you delivering and then scooting out to knock out a few supersets

So happy for you! Can't wait to read along and hear news of the arrival of your little one. When is your actual due date? We have a January baby too

CC

I ran once a few weeks ago and about died! 95/90 wasn't good conditions...I survived 2 miles.......barely. I sure hope it all returns fast...I'll have baby weight +20 pounds to lose :0


My due date is January 7th. Just so glad I won't be huge at the hottest part of the year

[megdaig]

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5:
Quick warmup...5 @ 185#
2x5 @ 205#
3x5 @ 225#

Bent-over rows 3×8:
3x8 @ 105#


Chest:

Incline dumbell press 5x5:
5 @ 35#
4x5 @ 40#

Standing cable cross-over 3x8:
8 @ #3 setting
2x8 @ #2 setting + 5 pounds
I'm not certain but each setting may be 10 to 15 pounds


Calves (soleus) 3×12-20 seated calf raises. Pause at the bottom:
3x12 @ 80#

[megdaig]

On Saturday I had dinner with my coach and the lovely Ms. Sheppard. Kim is taking a break from competing and is starting to get into judging. So talking to the both of them on their experiences thus far with judging was interesting.

They said that the first thing that judges are looking for when you walk out on stage is .... POTENTIAL. You may not have the most muscle or the best conditioning, but they're looking at your frame and potential proportions. Then they look at size and conditioning. So it all makes since when you wonder why some girls place higher than others when they aren't quite on the mark but still somehow do so well.

[megdaig]

Day 2: Quad dominant, hamstring accessory. Biceps.


Quads:

Full squats 5×5:
4x5 @ 135#
5 @ 115# <-- really focusing on ATG

Leg press 3×8:
3x8 @ 150# (Was a machine, incline press was occupied)


Hamstrings:

Seated leg curls 3-4 sets of 12-20:
12 @ 90#
12 @ 70# <-- dropped weight since wasn't feeling work in the hammies...toes pointed
12 @ 65# <-- toes pointed


Biceps:

Seated bicep curls 5×5:
5x5 @ 20# <-- super set with seated leg curls to get done quicker

Hammer curls 3×8-12:
3x10 @ 15#

[stephanielynn76]

On Saturday I had dinner with my coach and the lovely Ms. Sheppard. Kim is taking a break from competing and is starting to get into judging. So talking to the both of them on their experiences thus far with judging was interesting.

They said that the first thing that judges are looking for when you walk out on stage is .... POTENTIAL. You may not have the most muscle or the best conditioning, but they're looking at your frame and potential proportions. Then they look at size and conditioning. So it all makes since when you wonder why some girls place higher than others when they aren't quite on the mark but still somehow do so well.

Very very interdasting. I have seen and heard the same thing. I have seen a girl with less mass take the show because of having a better frame. In fact, this girl looked somewhat unimpressive just standing there next to other competitors… but when she got on stage and posed… her silhouette was lovely.

[megdaig]

I seem to be getting bigger daily 21 weeks...




Day 3: Vertical push-pull, calves

Width-Back:

Lat Pulldown 5×5:
W/U 8 @ 100#
5x5 @ 110#

Wide Neutral Grip Seated Cable Row 3×8:
8 @ 90#
2x8 @ 80#


Shoulders:

DB Military Press 5×5;
5 @ 30#
2x5 @ 40#
2x5 @ 35#

Machine Side Laterals 3×8
8 @ 60#
2x8 @ 65#


Calves (gastrocs):

Calf Press on Leg Press Machine, 3×8-10:
3x12 @ 190#

Supersetted the side laterals and calves.


Most of the weights have gone up this week

[TorreTornado]

Excited to see you have a journal, I admire your avi every time I see you post and to see you sticking with it through your pregnancy, rocks! I was unable to workout for various reasons through my 3 pregnancies and man did it make getting back in the gym afterwards, really tough. You go girl! You look awesome!

[megdaig]

Excited to see you have a journal, I admire your avi every time I see you post and to see you sticking with it through your pregnancy, rocks! I was unable to workout for various reasons through my 3 pregnancies and man did it make getting back in the gym afterwards, really tough. You go girl! You look awesome!

It's been a mental struggle to be in the gym these past few weeks...but now that I'm looking more obvious I'm getting over the "people are going to think I just have a beer gut" look.

And now we're starting shutdown for another turnaround so I'm working 4A to 4P but at least I have the energy still to hit the gym at 4 before the crowd gets there. Now I'm just struggling to get to bed at a decent time so I'm not draggin' azz in the AM.

[Run4Kiddos]

Wow you are doing so much!!!!! I had energy during my pregnancies to workout but dang you are working some long hours AND hitting hard in the gym! You look great and "glowing". Your little one is going to come out lifting, running and biking.....oh, swimming too! ��

[megdaig]

Wow you are doing so much!!!!! I had energy during my pregnancies to workout but dang you are working some long hours AND hitting hard in the gym! You look great and "glowing". Your little one is going to come out lifting, running and biking.....oh, swimming too! 😀

Glowing!?! I hope. Finally got over the terrible backne but still not seeing a lick of this "great pregnancy hair" everyone raves about

[Run4Kiddos]

Glowing!?! I hope. Finally got over the terrible backne but still not seeing a lick of this "great pregnancy hair" everyone raves about

Lol! Oh I wasn't fortunate enough to experience the hair thing either but I did go through the "shedding" afterwards .....or the harder nails.....but the melasma....yep got that!
Even wih the negatives pregnancy is a beautiful thing. Congrats
You look great, happy gleaming in your pictures.

[tahinilove]

You really are doing so great Meg - I love your commitment with everything you do! Very excited for you too!

[megdaig]

Day 4: Hamstring dominant, quad accessory. Triceps.


Hamstrings/glutes:

Romanian Deadlifts 5×5:
5x5 @ 135#
Belly is starting to get in the way...may not be doing these much longer

Seated leg curl 3×8:
3x8 @ 90#


Quads:

Leg extensions 3×12-20:
3x12 @ 110#


Triceps:

Cable pressdowns 3×8-12:
3x8 @ 65#



Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5:
2x5 @ 185#
2x5 @ 205#
1x5 @ 185#

Bent-over rows underhand 3×8:
3x8 @ 95#


Chest:

Incline barbell press 5x5:
2x5 @ 75#
5 @ 85#
2x5 @ 75# slow slow negative

Pec deck 3x8:
3x8 @ 60#


Calves (soleus) 3×12-20 seated calf raises. Pause at the bottom:
12 @ 80#
12 @ 90#
12 @ 80#

[megdaig]

So I don't know what my deal is, but I'm not really feeling this routine in terms of development. Maybe I'm not lifting heavy enough, but my shoulders don't seem to respond to this low of a volume. I hate to not give it a fair try but I just haven't gotten a good pump lately...

[IrishLassie78]

When I did this program I ended up throwing in a couple of sets of 3 or 4x12 -15 of something on pretty much every day of it unless I was super pressed for time. Otherwise I felt like I was leaving something on the table regardless of how heavy (for me anyway) I lifted that day.

[megdaig]

Been having a lot of growing pains these past few days. Some RLP when sitting up or rolling over make me not want to workout.

And a super busy gym today turned my back + shoulder day into a shoulder day. But I did get a good pump finally

Smith Machine Shoulder Press
Warm-up 8 @ 95#
5x5 @ 115#
5x8 second negative/positive @ 65#

Machine Side Laterals
3x8 @ 70#

Rear Delt on Peck Deck
3x8 @ 65#

Machine Shoulder Press Neutral Grip
8 @ 70#
Run the stack... 4 @ 70# / 50# / 30# +10 @ 20#
Run the stack... 4 @ 80# / 50# / 30# +10 @ 20#

[megdaig]

Last week's back workout...forgot a lot of what I did..but here's the gist.

Machine Lat Pull-down
8 @ 120#
4x5 @ 130#

Machine Row
3x15 @ 90#

Rear Delt on Pec Deck
3x8 @ 60#

Wide Grip Lat Pull-down
5 slooooow reps at 110#
2x8 @ 120#



And today's short and sweet leg workout...

Hack Squat...feet way out front
3x8 @ 50# added

Single Leg Kneeling Leg Curl
8 @ 60#
2x6 @ 60#
2x6 @ 35# with toe pointed

Leg Extension
8 @ 110#
8 @ 120#
8 @ 130#

Machine Leg Press...toes over edge for glutes
8 @ 130#
Switched to single leg
2x8 @ 70#

[megdaig]

SHOULDERS

Rear Delt on Pec Deck
2x8 @ 50#
2x8 # 60# with higher hand placement for maximum tension

Smith Machine Press
2x8 @ 95#
3x5 @ 115#
2sets of TUT 5 reps, 8 sec concentric + 8 sec eccentric @ 65# then 5 normal reps

Machine Side Lateral
8 @ 60#
8 @ 20# single arm
8 @ 60#
8 @ 20# single arm
8 @ 70#
15 @ 30#

Machine Shoulder Press Drop Sets
2 sets of 4 reps @ 70# / 60# / 50# / 40# / 30# / second set 10 @ 20#

[megdaig]

Finally getting over being sick for 1+ week. Was coughing so hard last weekend that I had to bolt out of bed to the bathroom because I was about to puke not fun. And just today my sinuses have finally cleared so I can breath again

In other news, I had failed my 1 hour glucose test last week so had to go back for the 3 hour test yesterday, which I passed as my results were "lovely"... But all a little nerve wrecking. These tests got my wondering about their validity. I for one know that I never eat 1/2 cup of sugar in a single sitting without consuming any other macronutrient...but anywho...just glad to be past it all.


SHOULDERS

Rear Delt on Pec Deck as warm-up
2x10 @ 50#

Smith Machine Press
3x8 @ 95#
4x8 @ 65# slow and steady2x8 @ 95#

Superset:
Machine Side Lateral
3x8 @ 60#
10 second hold @ 30# then 10 reps @ 30# x2 with a few seconds rest

Rear Delt on Pec Deck
3x8 @ 60#


Arnold Press
8 @ 25# <-- regular DB press before switching to Arnold
2x8 @ 20#

[Jodie10]

Glowing!?! I hope. Finally got over the terrible backne but still not seeing a lick of this "great pregnancy hair" everyone raves about

When I was pregnant my hair started falling out in clumps. Be careful what you wish for!!

go girl!

[megdaig]

Did back on Monday and can't really recall what all I did...

Hopefully I'll get my azz back in gear and get back into the swing of things...I mean, I'm lifting only 3 days a week when I used to be in the gym 5 days a week. But then again when I feel fat and slobbish my self confidence takes a dip and motivation to put on form fitting clothes and move around the gym goes bye-bye....


Back

Machine Lat Pull-down
2x10 @ 90#
8 @ 100#
2x8 @ 110#

Machine Row
3x8 @ 90#

One Arm DB Row
3x8 @ 45#



Legs/Glutes

Deadlift
3x5 @ 135#

Hack Squat
3x8 @ 50# added

Leg Extension
8 @ 130#
8 @ 150#
8 @ 160#

Glute Kickbacks
3x8 @ 130#

[megdaig]

I've been a bit MIA (still lurking though)...so here's an update...

My last picture with a belly @ 39 weeks. I ended up gaining 30 pounds this pregnancy, more than I wanted. Although, I was right at the 25# mark up until the last week. I started at my upper end of 160# so 190# by DD.




Got put on bed rest my last week due to elevated blood pressure but little man managed to break my water three days before they would potentially need to induce me . What an experience feeling like you're continually peeing yourself, having to lay down in your own soaking mess...but totally worth it.

After a pretty quick and smooth labor, the 11 hours flew by, and an hour of pushing with a slightly scary finish...my little man, Connor James, was here by 9:06AM on January 4th.




Looks like it'll be a while before in back in the gym with all my postpartum issues...But for now, it's time to lay low and enjoy finally being a mommy.

[DieselsMom]

Congrats Meg! I can't see pics from work but will take a look later. Lovely name.

[Run4Kiddos]

CONGRATS!!!!! I've been wondering how you were doing! What a great way to celebrate the new year

[heidismommy]

Congratulations!

[IrishLassie78]

Congratulations