(simulpost on kapowfitness blog)
Well, it's been a while.
It's now been 11 weeks since the blessed/dreaded event, and although I'm now back to my pre-pregnancy weight, give or take 3-5 lbs, I'm definitely not the same shape that I was. My theory is that my pelvis hasn't shrunk back together yet, but that probably doesn't explain why some of my shirts don't fit well on my arms... I know that nursing will keep some extra baby fat on me till I stop, but still! And there is definitely a bit more pooch to the stomach than there used to me, but it seems to be tightening a little bit more every week.
Here's what I've been doing to get back into shape: From 5 - 8 weeks post-baby, I was getting to the gym 2 times a week (they have a babysitting room at the Y), and sometimes getting out for a stroll with Vaughn strapped to me. (Aside: I REALLY didn't think that walking was a workout, but I've changed my mind...especially with my walking buddy - that 10 lbs makes a difference!) I would do 30 minutes of weights, supersetting everything, with as little rest as possible. The order of exercises would change with each workout, depending on what equipment was free, but there would be 2 sets of 15 reps of:
Lat Pulldown or Seated Cable Row
Incline Dumbbell Press or Dips
This would be immediately followed by a dash to the babysitting room to make sure that Little V was still sleeping (nice that he sleeps when we're out!), then a dash up to the cardio room for 30 minutes of elliptical or stairmaster. All of this felt good, and I was seeing definition in my arms again, and feeling stronger and fitter.
THEN, I re-read the Oxygen magazine that I got in my stocking for motivation, and switched to a 3-day routine, involving three sets of one of three options for each body part, with a progressive load structure, so that each workout would be slightly different, attacking the muscles from varied angles and rep ranges.
Confused? So am I. Good thing I still have my handy-dandy fitness logbook, to keep everything straight. For each day, I need to choose one of the below exercises for each muscle group, and select a weight that will challenge me within the rep range given, making sure that I do all three variations in any given week. Generally, I shouldn't ever do the same workout twice.
Day 1: 3 sets of 6-9 reps / Day 2: 8 - 12 reps / Day 3: 12-15 reps
Leg press / Squat / Lunges
Bent-over Row / Lat Pulldown / Cable Row
Bench Press / Flyes / Incline Dumbbell Press
Rear Delts / Shoulder Press / Lateral Raises
Triceps Pressdown / Skull Crushers / Overhead Extensions
Preacher Curl / Barbell Curl / Dumbbell Curl
Knee Raises / Crunches / Oblique Crunches
..followed by my new attempt at cardio, which I like to call Trying To Run, But Failing Miserably And Feeling Foolish. My first "run" involved a 5-minute walking warmup, followed by a 1-minute run and a 3-minute recovery, of which I needed every second. The next day, it felt like I had a bowling ball bouncing around inside me...not good. However, I'm up to 3-4 minutes running, 2 minutes recovery now, and hope to manage a full 20 minutes, straight, within the next 3 weeks.
It seems to be going fairly well, but I've already started "slacking" on the biceps and triceps, only doing 2 sets. After all, I put the little pooper on a postal scale the other day, in his car seat. He weighed in at 20.5 kg, which any gym bum knows is exactly one of the big weight plates, or 45 lbs. THAT explains my somewhat-toned arms!!!
And FINALLY, I'm back on the schedule! I got a call last Tuesday night, saying that they really needed someone to teach the Wednesday morning step class the next day, that they had called everyone else already, and that they were desperate. I felt the love. So, the class is mine, at least till May.