Fitness this week, #4 2026

Hi there! Spring-like conditions have continued here even if it's been with mixed winds, drizzle and more flooding in certain parts of the country. This week I had some disappointments with my performance, felt miserable about it and was triggered into the jävlaranamma mode to go to Goggins' accountability mirror (you need to read his first book, that's all) to figure out what to do about it. In the end my performance slump likely had very natural reasons but I still made a good spring plan for more movement. I also took my weighted vest out for a spin for the first time!

Monday

Today was a bank holiday (I still don't understand why the Irish have to have all their public holidays on a Monday) so the gym was closed. It was a grey windy day and I wasn't in the mood for anything but went into our home gym in the afternoon to lift some weights. I had prepared a program, I copied what I did last Monday (lazy, I know, haha) but then decided to modify/simplify it because of certain distracting elements.

She was wandering around in the gym looking very interested, and I didn't dare to do anything where a fast-moving kitten could suddenly get between the floor and a heavy weight (like with Renegade rows), and I didn't have the patience to fiddle with the bench to do flyes. My program ended up something like this, with 3 x 10 reps:

• RDLs, barbell 40 kgs
• Lunges, 12,5 kg dumbbells
• Standing (bilateral) dumbbell rows, 12,5 kgs
• Barbell row, 35 kgs
• Shoulder press, 7,5 kg dumbbells
• Lateral raise, 7,5 kg dumbbells

Since at home I don't have the same dumbbell weights as my trainer has, and I just picked weights based on what I did over Christmas. When I got to the lateral raises my shoulders weren't at all up to lifting those weights more than halfway, and then I realised that in this rep range in the gym I actually use 6 kg dumbbells! But I don't have 6 kg dumbbells at home and wasn't up to "downgrading" to the fives, so I convinced my body I could do the 7,5. I made it through with some not-so-pretty reps at the end. For chest I could have done push-ups, but didn't think of it!

Tuesday

Low-key day for a variety of reasons. But this girl gave me some good laughs.

Wednesday - gym day

I didn't feel great about today's gym session. Performance was out of whack and exercises I normally do well with didn't go so well. But I also had a new program with 12 instead of 10 reps. I did hexbar deadlifts, Bulgarian squats with 10 kg dumbbells, Renegaddon't get me started about e rows, inclined flyes, one-dumbbell pullovers, barbell row, lateral raises and dumbbell shoulder presses.

The Bulgarian squats went better than they have in a while, but the Renegade rows? They got me seriously out of breath, shouldn't I be over that post-cold already? Pullovers were ok, but the barbell row felt almost like a fail. I repped out on the 7th or so rep on the last set, this is so not like me! The rest was ok but I felt disappointed with how poor my performance and energy level was.

I may be overthinking it but at the moment I feel like my fitness goals are slipping away from me. My performance isn't good. I want to be leaner. I want to make more progress. Perhaps it's just winter blues (even if we're into early spring now) mixed with too many variables this week that affect my performance. We had been at a music session (home at 23.30-ish) with less sleep than normal because of it, that time of the month... and those two extra reps. That can make a big difference sometimes.

Thursday

I got some work done, and went for a walk after lunch. We had 9C but with a chilly wind and not at all as pleasant as last Sunday, but definitely good enough for a walk. Sadly I kept feeling miserable since yesterday's slump but another sign of spring helped cheer me up.

In the afternoon I spent some time to look over nutrition and to make a spring plan for fitness outside of the gym. I've mentioned plyometrics before, and it's time! Jumping exercises are excellent to boost bone strength and also for overall fitness, strength, coordination and more. I'll start very carefully maybe 1-2 times a week with pogo hops, jumping jacks and/or maybe pop squats (they are all described here) before doing more complex moves. (If you have bone density issues and are unsure whether jumping is safe for you to do, I recommend you check with a healthcare provider who knows your situation. Read disclaimer)

Friday - gym day

I started the day with pogo hops, toe extensions, arch doming, balance with weights (slow marches) and a plank. Everything was successful except Elsa got a bit too interested in my resistance band!

In the afternoon I went to the gym and I'm very happy to say that my normal self is back!
I did sumo squats, Bulgarian split squats (with barbell this time), barbell chest press, flyes, two-dumbbell pullovers, bent-over lateral raise and forward raise.
Everything felt like normal. My performance level was back to normal and even if 12 reps were tough on certain exercises I enjoyed every minute of it. There was some serious burn going on and I didn't make it to 12 on all sets but that's ok. I felt good and the only issue was the obvious thing that I now do a higher rep range for these weights. The Bulgarian squat went ok too, it's been a while since I did them with the bar. A good start of the weekend altogether!

Saturday

The weather started drizzly, but in the afternoon it was fantastic, with lovely hazy sunshine, 10 degrees and no wind. I had planned a bike ride but couldn't resist going out for a walk. Sadly, I couldn't do both! But for extra oomph I decided to take my weighted vest for its maiden journey - my husband gave it to me for either Christmas or a birthday some year ago and I've either had foot pain, glute pain or shoulder pain, or it's been summer and I wanted to walk longer than what's appropriate when you're not used to a weighted vest. Mine is 10 kgs.
Let's put it like this - walking with this vest isn't for babies! I wasn't prepared for how much it challenges stability, and it was a struggle to walk uphill. What a great addition to my fitness routine! Especially this season when walks can be short and sweet (or not so sweet) because of weather.

Today the weather was sweet though, and this camellia shrub was a treat to see:

I bought one for my own garden last year, but it isn't blooming yet and doesn't look happy. I'll see what I can do for next year because I really would love some colour in my garden in February.

In the evening we went to play in the pub. Except the last 30 minutes or so, it was reasonable - not too crowded and even some people who enjoyed listening.

The problem with this pub is that they changed owners and while the owners are lovely, there seem to be a younger customer base which isn't typically the age group who enjoy our type of music. But tonight it was more mixed. What we need is to get back to our practice routine of old, wake up the YouTube channel from its slumber and try to get some proper gigs (and actually be paid for it too). But nevertheless, it was a good night.

Sunday

Today we're going to a music workshop and most likely not much else of interest will happen. I hope you had a good week with some good workouts and more than anything, that the US-based folks have some milder weather.

Thanks to Kim and Deborah for hosting the Weekly rundown!