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!
This post is linked with the Weekly rundown link-up, hosted by Deborah and Kim. It’s where fitness bloggers get together to share their ups and downs with fitness and training, whether it’s about strength, running, cycling or something else. It’s great for accountability as well as inspiring and supporting each other. We also include some bits from everyday life if we want to. Let’s get into it!
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.
Comments
Oh, I can imagine Elsa could be a real trip hazard in the gym, and as you mentioned, could get between the dumbbell and the floor as you were setting it down. She certainly does make a cute addition to the gym, though!
I agree, a cute addition, and good company too! I just wish she could stay in one place being cute why I lift!
Oh, that kitten is just the cutest freaking thing. I would carry her all the time and get nothing done.
I hope you get some paying gigs on the calendar soon. I'm sure you just love playing, but it would be lovely to be compensated, too.
Again, your photos are gorgeous. And I hope you are feeling better and all back to normal soon.
That's exactly what happens here, haha. Whenever she's still enough I want to hug and cuddle with her all the time! But she's also very intense, so I take advantage of the quiet times for work when she sleeps.
My plan is to take up the practice routine again and to revive the YouTube channel or find another way to share what we do online. I hope we'll get those lovely summer gigs this year again. They're the best! The perfect mix of a more relaxed setting (session-like more than playing on a stage) combined with an interested audience.
Ah yes, kittens do like to get in the mix. Always! I always have a cat underneath me when I'm doing PT exercises. They seem to really enjoy bridges! Our cats are also addicted to drinking water from the bathtub taps. We can't go into the bathroom without them jumping in the tub demanding that we turn the water on.
Glad your slump turned around and you were feeling more positive!
As for the younger crowd in the pub, what is an example of a popular song that you would play for them? Just curious!
Elsa has been obsessed with the kitchen tap recently, and has always been obsessed with the bathtub! She's the weirdest cat I've had - she likes to shower with my husband!
As for music, we do our style and that's that. We play music because we love that particular music and have become decent at it. If they want something else they'll have to kick us out, or pay us. I'd guess that young people would want some more mainstream dance music but I've also seen classic songs like "Leaving on a jet plane" (which I'm planning to learn, it's a great song!) or well-known Irish songs be popular, but that may be more people in their 30s and up. We do this gig mainly because our percussion-playing friend missed playing in the previous pub and we got the opportunity. It was great in the beginning but now, most of the time I would have more fun playing in my own kitchen! If we have an appreciative audience then it's difference of course! We have another gig in the summer that is always great, in a smaller pub where most people go specifically to listen to music. Really we would be much better off getting proper gigs that are paid and marketed as bluegrass gigs (or however we should label what we do). There seems to be a big appreciation of bluegrass here but few who play it. We just have focused on other things in life in recent years but I'm going to bring more music back in the weekly schedule. During Covid we spent a lot of time on music and it's a shame to let it go to waste, especially when we live in a country with so much interest in music.
NIce work on the weights! Also, it’s great you were able to get to use your weighted vest! It took me awhile to acclimate to using mine, and it does feel a bit “top heavy” at times (still). After a few minutes, usually, I’m good. Good luck with yours!
The weighted vest was a weird experience but I'll definitely take it out again!
I can see how your little gym buddy could interfere with your workouts. I put up a baby gate to keep Scooby out of my “gym” because he would loom over me if I was doing core or plop down right where I needed to step. He usually lies by the gate and watches me — because when I’m done he gets his breakfast!
I’ve gotten better about giving myself grace when I don’t feel as strong as I “should”, but it’s hard to shake off those expectations. The reality is that our bodies aren’t at the same performance level every day and progress isn’t linear — but you know that too. ;-)
A baby gate is clever! Must be perfect for dogs (Elsa would easily jump over it).
And yes, I know that performance varies...and it's a good point that progress isn't linear. And I usually get over it when I get back home, but sometimes several things in life are "off" at the same time and then I struggle.
Ha ha, lifting weights with a cat around is tricky. Yoga is equally hard. Somehow when I get down on the floor it's a sign to them that I'm ready to play. Elsa is so pretty! I love her markings. How's the mouse situation?
I'm glad you ended the week feeling good about your workouts. Everyone has an off day, but in general it seems like your workouts are very effective, and you are STRONG.
i've never tried a weighted vest- it sounds like a good workout!
I agree about Elsa's markings - she's so beautiful! I haven't yet done any floor exercises with Elsa around, that could be interesting haha!
Since Elsa came we haven't seen any signs of mice, and the week before we picked her up we only saw they ate food we put out but we didn't saw the mice. We had some electric gadget that was supposed to repel small animals, not sure if that helped. Now they certainly have been at least scared away when Elsa raves around the house.
Thanks for your encouragement. Now when I think about the Wednesday slump I feel silly - I've increased weights for 10 reps after Christmas on several exercises and now I did 12 instead of 10 too so there's absolutely zero reason to be miserable for one single session.
ahh, it looks like spring is on its way to see you! We are in the teens - so cold! And it has not been warm at all here. We will have at least a foot of snow for such a long time I am sure.
Yes, it's very much like spring here! Real spring won't be here for a good while but all those small signs that we're heading there! I feel your pain about the weather where you are! Long winters are so hard!
Love that your kitty gets into your photos.
And signs of spring. I'm sure you've heard how cold it is here.
I've considered getting a weighted vest but I don't walk often enough.
What do you think?
Elsa is a very curious and social cat and she kind of sneaks in everywhere something is happening! She certainly makes the photos more entertaining!
I think it seems like you walk a lot!
When it comes to the weighted vest, it depends on what you want out of your walks. I often go out walking because I love getting out in nature, it's relaxing and I get to take some photos while enjoying the scenery. Then I wouldn't take a weighted vest because those walks are solely for pleasure and feel-good while getting some steps in and challenge my distances. But for shorter walks when it's specifically to get some movement done, a weighted vest adds some extra challenge and I realised yesterday that it'll be a very helpful tool to boost cardio fitness, stability and probably overall strength. If you can get one give it a go! Perhaps you can borrow one to see how it's like?
Ah love the signs of spring you have! No such thing here yet! Renegade rows are on e of my least favorite exercises. I just don’t feel like I’m feeling them in the right spot without losing form. I will often just do a regular standing row instead
Oh I know, and I suffer with you for the big freeze! How frustrating!
Renegade rows are so hard - but that's why I somehow love them while I also dread them. But bent-over rows are very good too and there are plenty of other good exercises that challenge the core. Barbell row and dumbbell row are probably my favourite exercises.
I'm glad to hear that you ended the week on a high note--good workouts, a fun night at the pub--that Guinness looks tasty-- and fun with Elsa. She is the cutest, and I bet you love having her around.
I'm glad you got to try your weighted vest!
Life is never boring with Elsa around!
I'm happy about how the week ended too. I don't know what was going on with me earlier but I'm glad to feel better.
Leave a comment and make my day