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

[megdaig]

Now to just get back consistent in the gym. My lifting motivation has been lacking but now that the fatigue is gone and turnaround is over...until the next one in September...I need to get back to some structure. I keep saying I'll research some 3 to 4 day routines but I've been too lazy to do so. Anyone got any recommendations?

[Cardioconvert]

Beautiful wedding/honeymoon photos (we went to Aruba too for ours - beautiful!)

HUGE congrats on bambino - so excited for you and your new groom

CC

[anonymous]

Wow, just caught up on all your exciting news!! You are an IRONMAN! You are married!! You are pregnant!!! You are AWESOME - congratulations on all your accomplishments this year - wedding and honeymoon looked wonderful, and can't wait for the little Ironbaby

[NutMeigh]

aww great news all around! congrats Meg!

[tahinilove]

Amazing news Meg so happy for you!!!

[ms_mac]

Huge congrats!!!! How are you feeling?

[Boomer29]

OMGoodness!!! What unexpected news... Congratulations!! You'll make a great mom!

[megdaig]

BABY GOT BACK!! AND I'M BACK!!!

So after reading one of Kimm4's go-to posts on good training programs...I finally read through them and decided I'm gonna give Baby Got Back a try. And it's totally coincidental that it has 'Baby' in the title.

I've honestly been in a gym-going rut with "relaxing" since the Ironman and all the changes happening in my body... A solid 6 weeks of not being able to stay awake past 6:45 PM and sleeping for 12 to 14 hours a night really is a killer on energy and motivation. So I really wanted something low volume and contained the better bang for your buck exercises.


Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5:
Quick warmup...10 @ 95#
5 @ 135#
5 @ 185#
3x5 @ 205#

Bent-over rows 3×8:
3x8 @ 95#
Felt light, but still getting back into the swing of things


Chest:

Flat bench 5×5:
2x5 @ 30#
3x5 @ 35#

Incline dumbbell press 3×8:
3x8 @ 30#


Calves (soleus) 3×12-20 seated calf raises. Pause at the bottom:
12 @ 60#
2x12 @ 70#


So, need to figure out what to do for abs. Gotta do some research for exercises to prevent diastasis recti.

[bosgirlin09]

Hey girl congrats on all the exciting news! Your wedding pics are beautiful you look so happy

I lifted all through my pregnancies but still got diastis. It's not terrible and over time seemed to get better, but my abs always seem to go out a bit in front. And after this last bulk/ cut ( at 45 after 3 9lb + kiddos) I think my abs are better than ever. So don't sweat it too much

[megdaig]

Hey girl congrats on all the exciting news! Your wedding pics are beautiful you look so happy

I lifted all through my pregnancies but still got diastis. It's not terrible and over time seemed to get better, but my abs always seem to go out a bit in front. And after this last bulk/ cut ( at 45 after 3 9lb + kiddos) I think my abs are better than ever. So don't sweat it too much

I'm not terribly worried about it...just that I NEVER work abs and think maybe this would be the time I ought to do something. As long as I avoid gaining a lot of weight and hopefully don't have a 10# baby [I actually think small babies run in my family]...coach is dying to see me gain 40# and get fluffy as hell. Kim said she gained 60# with her first...EEK! I told them I have to make it easier to get back into fighting shape. I'm thinking I'll likely get up to anywhere between 175# and 185# since I started out at the upper end of my weight range :/ My knees already hate me....

[bosgirlin09]

I'm not terribly worried about it...just that I NEVER work abs and think maybe this would be the time I ought to do something. As long as I avoid gaining a lot of weight and hopefully don't have a 10# baby [I actually think small babies run in my family]...coach is dying to see me gain 40# and get fluffy as hell. Kim said she gained 60# with her first...EEK! I told them I have to make it easier to get back into fighting shape. I'm thinking I'll likely get up to anywhere between 175# and 185# since I started out at the upper end of my weight range :/ My knees already hate me....

I gained 55 with all three and all 3 were 9+ lbs. I lost the weight easily with the 2nd two, breast feeding helped I was crazy skinny. First was hard but developed post natal thyroid disease so doesn't count, once it was diagnosed weight loss was easy . You'll be great enjoy it !

[megdaig]

Day 2: Quad dominant, hamstring accessory. Biceps.


Quads:

Full squats 5×5:
5x5 @ 115#
Got kinda scared my pants were going to rip.... :O

Leg press 3×8:
8 @ 90#
2x8 @ 140#
Have a feeling I won't be able to do these full ROM in a few weeks.


Hamstrings:

Leg curls or high foot placement leg press 3-4 sets of 12-20:
12 @ 90#
12 @ 80#
12 @ 70#
Guess I did poorly at figuring out a good weight to use.


Biceps:

Seated alternating bicep curls 5×5:
5x5 @ 20#

Hammer curls 3×8-12:
3x8 @ 15#

[megdaig]

Day 3: Vertical push-pull, calves

Width-Back:

Lat Pulldown 5×5:
W/U 10 @ 80#
5 @ 100#
5 @ 110#
3x5 @ 120#

Lat Pulldown Machine 3×8:
3x8 @ 110#


Shoulders:

Quick warm-up 12 @ 50# on rear delt flyes

DB Military Press 5×5;
5 @ 30#
4x5 @ 35#
Mid-way through these got tough but last set felt easy.

Machine Side Laterals 3×8
3x8 @ 60#


Calves (gastrocs):

Calf Press on Leg Press, 3×8-10:
3x12 @ 90#


Supersetted the side laterals and calves...wanna be done!

[illiniStrive]

MEG! Omg congrats (sorry I'm a little slow)!

[Boomer29]

Awesome getting back to it. How is your energy? Golly through the whole thing I was so sleepy no energy and took naps during my lunch break but I also had a crazy work schedule at the time.

I did not workout the whole time I was pregnant 170 prebaby 209@ birth so about 40 lbs.

Didn't mess with my abs at all. But I do have tons of stretch marks from pregnancy (overweight before I got preggers) I do remember massaging my uterus a lot after and I wore a bind thing they sell at motherhood for like 6 weeks. I was so scared I was gonna have that pooch. lol

[megdaig]

Awesome getting back to it. How is your energy? Golly through the whole thing I was so sleepy no energy and took naps during my lunch break but I also had a crazy work schedule at the time.

I did not workout the whole time I was pregnant 170 prebaby 209@ birth so about 40 lbs.

Didn't mess with my abs at all. But I do have tons of stretch marks from pregnancy (overweight before I got preggers) I do remember massaging my uterus a lot after and I wore a bind thing they sell at motherhood for like 6 weeks. I was so scared I was gonna have that pooch. lol

I found out two weeks before IM and I was already having trouble staying up past 8:30 PM...weeks 7 through 12 I was out by 6:30 and had no appetite and a sever aversion to protein. I managed to get my energy back at the end of the first tri, I had still been working out all that time but like only 2 days a week.

And you look great so whatever you did worked. I'm already expecting the worst, saggy boobs and loose skin but that's more I an issue of gaining too much which I don't plan to. Regardless, my awesome hubby says not to worry, we'll fill the ladies back up and cut out the extra ... Haha. Sure . I'm expecting to get up to anywhere between 175# and 185#...that's daunting to me.

[danap3681]

Congrats again on the little one! Looked at your wedding photos and loved them. You looked so beautiful!

[megdaig]

Congrats again on the little one! Looked at your wedding photos and loved them. You looked so beautiful!

Thank you! So excited and scared and anxious . It will definitely be a new challenge come January. I'll get first hand experience with balancing work, kid, and gym...

And we had way too much fun on Wedding day! We had a good buzz going into the ceremony and the planner definitely kept my champagne flute full of my favorite beer . Moneu well spent.

[Boomer29]

I found out two weeks before IM and I was already having trouble staying up past 8:30 PM...weeks 7 through 12 I was out by 6:30 and had no appetite and a sever aversion to protein. I managed to get my energy back at the end of the first tri, I had still been working out all that time but like only 2 days a week.

And you look great so whatever you did worked. I'm already expecting the worst, saggy boobs and loose skin but that's more I an issue of gaining too much which I don't plan to. Regardless, my awesome hubby says not to worry, we'll fill the ladies back up and cut out the extra ... Haha. Sure . I'm expecting to get up to anywhere between 175# and 185#...that's daunting to me.

Dang your so bad a going through with that still!

I have loose skin too but it is from gaining too much weight and is only prevalent when I bend over or am on all fours or planks Saggy boobs don't come until after you lose all the weight. Start putting away for a boob job now espec if you plan on breastfeeding. My boobs were so marvelous before *sigh* that's really the only thing that got worse was boobs the rest improved drastically post baby. and boobs are fat so as expected. You'll do great though especially because you already know how to lose the weight and what works and your active. < this is why I'm not scared for another. Wouldn't be surprised if you come out looking better on the other side. Don't stress or obsess! Your beautiful and will be even more so preggers. You better give us progress piccies of the bump!

[megdaig]

On Monday, got to the gym after work and realized I didn't pack a pair of socks...I can't stand shoes without them so to home it was. Went for a run with a buddy at 7 PM...95 degrees and humidity...who knows...IT WAS HOT!! I barely made 2 miles.



Day 4: Hamstring dominant, quad accessory. Triceps.


Hamstrings/glutes:

Romanian Deadlifts 5×5:
5x5 @ 135# (can't recall if this was the weight or if I did more...preggo brain)

High foot placement leg press 3×8:
3x8 @ 50#


Quads:

Leg extensions 3×12-20:
12 @110#
2x12 @ 100#


Triceps:

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

Cable pressdowns 3×8-12:
3x8 @ 65#

[megdaig]

WEEK 2

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5:
Quick warmup...8 @ 135#
5 @ 185#
3x5 @ 205#
5 @ 225#

Bent-over rows 3×8:
8 @ 95#
2x8 @ 105#


Chest:

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

Pec Deck 3x8:
8 @ 60#
2x8 @ 50#


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

[megdaig]

Oh yeah, as of yesterday....16 weeks pregnant. 13 days until we get to find out the sex! At least I'll be in Denver all week next for a meeting and then in all day training all week long the following week...just enough to keep my mind occupied. It'll be here before I know it. But to be honest, I've been more excited to feel movement...nothing yet


Day 2: Quad dominant, hamstring accessory. Biceps.


Quads:

Full squats 5×5:
5 @ 115#
4x5 @ 135#

Leg press 3×8:
2x8 @ 140#
8 @ 160#


Hamstrings:

Plate loaded single leg standing leg curls 3-4 sets of 12-20:
3x12 @ 35#


Biceps:

Seated bicep curls 5×5:
2x5 @ 20#
4 @ 25# <-- wasn't quite ready to go up in weight
2x5 @ 20#

Hammer curls 3×8-12:
3x10 @ 15#

[LHarwood]

Just caught up here. Haven't been around for a few months.

Congratulations on the wedding and your bambino.

Do not worry about movement yet, that'll start before you know it. Keep doing what you're doing but keep stress levels down and don't over do it.

[megdaig]

Just caught up here. Haven't been around for a few months.

Congratulations on the wedding and your bambino.

Do not worry about movement yet, that'll start before you know it. Keep doing what you're doing but keep stress levels down and don't over do it.

Sadly, I don't know what "overdoing" it is right now. Mainly because I don't feel at all pregnant other than I'm about to bust a seam in my leggings when I squat and I am wearing loose tops because I'm self conscious (working out at the gym at work...some of my coworkers don't know yet). The doc recommended lighter weights because of loosening ligaments, but right now what I'm lifting all feels within reason. I guess that's the false sense of security though, since everything is starting to feel so light again (still working on gaining back strength). It will end up being one of those things where something will start nagging me before I realize I've overdone it.

I really got worried after I went for that run earlier this week. It was so hot and humid I was afraid I got too hot and pushed too hard, even though we ran like 13 minute miles....

[LHarwood]

Sadly, I don't know what "overdoing" it is right now. Mainly because I don't feel at all pregnant other than I'm about to bust a seam in my leggings when I squat and I am wearing loose tops because I'm self conscious (working out at the gym at work...some of my coworkers don't know yet). The doc recommended lighter weights because of loosening ligaments, but right now what I'm lifting all feels within reason. I guess that's the false sense of security though, since everything is starting to feel so light again (still working on gaining back strength). It will end up being one of those things where something will start nagging me before I realize I've overdone it.

I really got worried after I went for that run earlier this week. It was so hot and humid I was afraid I got too hot and pushed too hard, even though we ran like 13 minute miles....

That's the thing- you don't want to get to the point where you feel you've overdone it, if you know what I mean. Just keep trucking along at a steady pace. I know loads of people will say things like 'you're not ill- you're pregnant so carry on like you normally would' but I think that many people like us (hardcore gym goers, stubborn with personal achievements with weights etc) find it difficult to take it easy. Basically- go to the gym and train hard but make sure you spend time doing relaxing things, don't push yourself to the point you did before because stress in pregnancy isn't to be f***d with.. If any of your close loved ones start commenting on how much you're doing then listen to them, even though in your head you're thinking 'I'm fine, I'm fine'. Do you guys have midwives where you live?

[megdaig]

Day 3: Vertical push-pull, calves

Width-Back:

Lat Pulldown 5×5:
W/U 8 @ 90#
5 @ 100#
5 @ 110#
2x5 @ 120#
4 @ 110#

Neutral Grip Lat Pulldown 3×8:
8 @ 80#
8 @90 #
8 @ 80#


Shoulders:

Quick warm-up 2x10 @ 50# on rear delt flyes

DB Military Press 5×5;
5 @ 30#
4x5 @ 35#

Machine Side Laterals 3×8
3x8 @ 60#


Calves (gastrocs):

Calf Press on Leg Press, 3×8-10:
3x12 @ 160#


Supersetted the side laterals and calves.

[megdaig]

That's the thing- you don't want to get to the point where you feel you've overdone it, if you know what I mean. Just keep trucking along at a steady pace. I know loads of people will say things like 'you're not ill- you're pregnant so carry on like you normally would' but I think that many people like us (hardcore gym goers, stubborn with personal achievements with weights etc) find it difficult to take it easy. Basically- go to the gym and train hard but make sure you spend time doing relaxing things, don't push yourself to the point you did before because stress in pregnancy isn't to be f***d with.. If any of your close loved ones start commenting on how much you're doing then listen to them, even though in your head you're thinking 'I'm fine, I'm fine'. Do you guys have midwives where you live?

There are midwives, but I don't use one. I'm not too concerned about L&D so I'm just going with a hospital birth. I have a friend completely freaking out about having no control in a hospital setting. I've been telling her to just find a midwife and do a home birth.

[megdaig]

Oh wow! I took a week off...and didn't lose all my muscles Came back feeling strong.

Taken this morning... don't mind my goofy face or the new foster pup terrorizing my cat that likes to lay in the bathroom window. 18 weeks tomorrow and we find out the sex The only reason I'm showing at all is because I had a bit of a tummy before getting pregnant...whoopsies...I love food )



Oh, and damn, my boobs are like two sizes bigger now-a-days.


Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5:
Quick warmup...8 @ 135#
5 @ 185#
5 @ 205#
5 @ 225#
2x5 @ 235#

Bent-over rows 3×8:
3x8 @ 115#


Chest:

Incline barbell press 5x5:
5 @ 75#
4x5 @ 85#

Pec Deck 3x8:
8 @ 60#
2x8 @ 70#


Calves (soleus) 3×12-20 seated calf raises. Pause at the bottom:
12 @ 80#
2x12 @ 90#

[megdaig]

Here was Monday's workout.


Day 2: Quad dominant, hamstring accessory. Biceps.


Quads:

Full squats 5×5:
5x5 @ 135#
Well...thought I was weaker at these than a few weeks ago..but looks like I'm right about where I was

Leg press 3×8:
3x8 @ 130# (Was a machine, incline press was occupied)


Hamstrings:

Plate loaded single leg standing leg curls 3-4 sets of 12-20:
2x12 @ 50#
12 @ 35# toes pointed


Biceps:

Seated bicep curls 5×5:
5x5 @ 20#

Hammer curls 3×8-12:
3x10 @ 15#

[pharty]

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