Dumbbells in the gym

At least I went to the gym

This week has been a bit messy, busy, and I still haven’t come back into my groove with cycling or even walking. But last weekend I walked almost 17k so perhaps I needed to slow down a little anyway?
It’s been a good week but it would have been much better with some more activity. However… these weeks happen and that’s ok.

Here’s what I’ve been doing this week, starting from Sunday. When I look at this summary, perhaps it wasn’t such a bad week after all!

Sunday – strength at home + walk 7,3 km
Monday – gym day
Tuesday – walk 3,89 km
Wednesday – gym day
Thursday – walk 1,5 km (does this even count as a walk!)
Friday – gym day
Saturday – walking in town
Sunday – walk, 4,5 km + some strength

Sunday

My Sunday morning core and other strength training session is back! I started this last January when I had foot niggle and couldn’t run, and really felt it did me good, so I decided to continue. But later when I was injured it was hard to do it because most of what I wanted to do required using my toes and feet, so for a while I mainly did deadbugs, over-dumbbell leg lifts, fire hydrants and similar. Then eventually I more or less stopped doing this workout, but after I came home from Italy, and especially after finishing PT, I missed it. So I decided to bring it back now when I’m on my feet, to do exercises I don’t do in the gym, mixed with exercises I simply need to do more of, for balance, mobility or else.

This Sunday I enjoyed:

  • Bodyweight squats
  • Bodyweight lunges
  • High step-ups
  • Deadbugs with 4 kg dumbbells
  • Single leg heel raises with a 4 kg dumbbell
  • Soleus heel raises
  • Twisted bicep curls (is this even a name, lol?! I need to look this up)
  • Single arm bicep curls
  • Pushups

It was a lovely day, although windy, so I went for a walk in the afternoon. Yes, I had walked 9,6 km on the Saturday but couldn’t resist! These feet are finally fit for walking so they will walk. My husband came with me and we took the “cow loop” – 7,3 km. I likely did a bit too much walking this weekend, but… I didn’t walk for several months!

I did take some photos but I’m having a weird photo exporting problem at the moment.. bummer.

Monday

A good day at the gym.

  • Lunges, barbell 20 kgs
  • Sumo squats, barbell 30 kgs
  • Chest press, barbell 30 kgs
  • Dumbbell pullovers, two 9 kg dumbbells
  • Flyes, 9 kg dumbbells
  • Barbell row, 30 kgs
  • Bent-over raise, 5 kg dumbbells
  • Cuban press, 3 kg dumbbells

I felt generally good with a lot of energy, and even the lunges went quite well! So well that my trainer threatened to give me the heavier bar next time! I’m not sure if that is good or bad…

Sometimes I just feel stronger and better with certain exercises and today it was the barbell row. Perhaps because I’m confident with the form and can focus 100% on doing a good lift. I really felt I could do these with some extra oomph.

The Cuban press instead is always HARD. I managed one full set (10 reps) and then 6-7 reps in the last two.

Tuesday

I woke up with the massive killer DOMS from hell in my upper back, shoulders and chest. I actually decided to let my body have some peace and quiet so I only went for a walk, about 3,9 km.

It was a lovely day, and we do have some autumn colours here and there! Although, I guess I should consider it’s winter now.

Wednesday

Another good gym session! I’m beginning to feel more confident again, and that makes me happy. Here’s my workout for the day:

  • Split squats, barbell 25 kgs
  • Deadlifts with hex bar, 33 kgs
  • Inclined chest press, 10 kg dumbbells
  • Pushups
  • Dumbbell row, 15 kgs
  • Back extensions with oblique twist
  • Upright row, barbell 17,5 kgs
  • Forward raise, 5 kg dumbbells

My old friend the hex bar! I enjoyed these deadlifts. The weight was heavy enough but very doable.
The chest presses seemed easy to begin with but I repped out on the last set at maybe rep 7 or 8. Then straight on to the pushups! I still have a hard time with these and I don’t know why. Is it in my head only? For the last set I tried to focus 100% to just keep going, and I managed 12 reps.

Thursday

Today I went to get my next Covid booster vaccine. It’s good to prep for the winter and try to avoid the Covid nasties. Some people have stopped topping up their vaccine but to me, immunity from vaccination is one of the things that makes Covid less threatening these days so I’m going to continue taking it yearly for the time being.

After the shot I had planned to go for a good walk, but simply found it too boring to walk in town. I love our town centre but if you want to walk for exercise? Not so much. I only walked about 1,6 km and then went to the office.

But some playing around with the camera happened!

Friday

Well, this was a different gym session!
After Covid shots in the past, I’ve always been VERY sore in my arm afterwards and at least the first few times there was absolutely no way I would have been able to lift anything during the first two days. So I warned my trainer that I might have to cancel, but that if I felt ok I’d be there and see what I could do because I hate to miss training. But he planned another post-Covid-shot workout instead (is that a concept? lol) in the form of a mat-only workout.

During my time in the boot earlier this year, I certainly learned to not underestimate the power of resistance bands and other mat exercises! This was a good session despite no lifting.

  • Jack knife
  • Hamstring curls with resistance bands
  • Side leg lifts with resistance bands
  • Superman
  • Bird dog
  • Back extensions with oblique twist
  • Full range single leg heel raises (my old friends!) on a step-up board
  • Leg lifts over a dumbbell

Much of this program brought back awful memories from the summer, but these are good exercises. The Jack knife is savage (and 3 x 14 reps??!!), and the last one used to burn a LOT when I did it in the summer. During foot rehab, I’ve worked a lot on my hip flexors through the slow knee lift walking (which was primarily an exercise for balance and stability) and now I noticed these over-dumbbell leg lifts were a lot easier than I remembered them. They still gave me some major DOMS over the weekend.

Saturday – my husband’s first half marathon

This day all focus was on my husband who was running his first half marathon, here in town. I followed him on the Garmin connect link, and was mostly out taking photos. It wasn’t the easiest with very dull weather which means poor light and difficulties to set usable camera settings, and I’m only a beginner with sports photography. But I enjoyed it a lot and at least at the finish got some decent photos.

He finished on approximately 2 hours and 9 minutes. He looked very energetic when he arrived! If all goes according to plan, next stop is Stockholm marathon.

What about my own activity level this day? Well, at least I walked 11 000 steps.

Sunday

So what does a man do the day after his first half marathon? Well, this one did 50k on the indoor bike!

After Friday’s Jack knives I certainly didn’t need deadbugs today! I did some pushups, high step-ups, various single leg balance exercises, and that was it. Later we both went for a walk. I wanted to walk about 5-6 km, and we decided to take the car to find a small forest that’s supposed to be nice for walking and running, but after the quite heavy rain last night, the path was just too muddy and slippery to get anywhere. We turned back and went to another village where there are some nice areas for walking with fantastic views.

I’m having some big troubles right now with managing photo sizes, whether it has to do with new Adobe CC versions, or the new MacOS version… who knows. So sadly I have no photos from this walk, but it was stunning!


Thanks Kim and Deborah for hosting the Weekly rundown link-up! Hopefully my next week is more… normal.

26 responses to “At least I went to the gym”

  1. Deborah Brooks avatar

    Oh I did not remember that your husband was a runner! Congrats to him on his half race. You are a great sport to spectate. Nice week of gym workouts-feeling stronger??

    1. Susanne avatar

      I don’t think I’ve talked much about his running on my blog, but he started running shortly after he started strength training in early 2022. He’s been blessed with only having some IT band issues and has been able to keep it up for the most part, along with a lot of cycling.
      I do feel stronger! I had 1-2 bad weeks after we came home from Italy (likely because of that sinusitis) but I’m definitely back on track now!

  2. Jenn avatar

    Congratulations to your husband! That’s a huge accomplishment, and I love that you were able to follow him for photos. I love race photos and they are so hard to get if you don’t know someone on the sidelines or at the finish!

    You did have a great week of strength training! Keep it up!

    1. Susanne avatar

      Thanks, Jenn! It was good fun to be out there taking photos but not the easiest since the area was quite chaotic, sidelines closer to the finish line were packed, and where I stood (before the actual finish area) there was this annoying steady stream of people passing by. As you can see the best photos of him were taken on the way back into town!

      I’m very happy with my strength work this week!

  3. Kimberly Hatting avatar

    Nice work in the gym, Susanne! Looks like you got a great variety of strength work done….that’s gotta feel awesome!! Congrats to the hubby on his half marathon!! That’s an amazing accomplishment!

    1. Susanne avatar

      Thanks Kim, it certainly was a good week for strength training so I’m happy about that. My husband did well with his race!

  4. Wendy avatar

    Wow, what a great week of lifting for you! I’m sure it feels great to get back to the gym. I don’t like the hex bar as much as the straight bar–but that’s probably because we don’t use it much.

    Congrats to your hubs–that’s a great finish time for a first half marathon!

    I haven’t updated to the new Mac OS–I know I need to. But I don’t want any issues with photos, etc!

    1. Susanne avatar

      It’s been good in the gym recently and I’m so happy about that! I like the hex bar a lot because it’s more like lifting two garden watering cans (or whatever!), I don’t have to focus so much on technique but can focus on doing a good lift instead. But I’m getting there with the other deadlifts, especially RDLs too.

      The new MacOS has some really nice features. I’m not sure what this photo thing is. I’ve used the same workflow for a few years with exporting photos from Lightroom, then compressing them for web in Photoshop, and resizing the pixels in Preview. Now all of a sudden I can’t get the file sizes down much enough! I’m waiting for some input from a Lightroom & Photoshop pro in the camera club so we’ll see what he says.

  5. Coco avatar

    Yay for your feet being in walking mode again, and all the good strength workouts.

    The only post-vax symptoms I’ve had is a sore arm, and the latest booster was no exception for me. Lucky you weren’t bothered.

    Congrats to your husband!

    1. Susanne avatar

      I’m not sure about the walking, my feet still get so easily fatigued and sore! But then I haven’t kept up the regular walking so I’ll try to do that now, walk a few km every day and see if it gets better, then add more km. Those 9k last week were a bit too much! But I’m happy to be walking.

      Like every time in the past, my arm was sore for 2 days and then I was fine. I’ve also been fortunate with that. I got the swine flu vaccine years ago and was sick like a dog in the evening.

  6. Chocolaterunsjudy avatar

    Congrats to your husband! My husband will tell you that it’s not easy to photograph runners. At least you don’t have the problem of actually trying to try your husband (I usually disappear because I’m so short, LOL!).

    Love the fence photo! The colors are so pretty.

    This is the time of year it’s actually good to take the foot off the pedal, so to speak, and store up energy for the Spring — just taking a nod from the trees. 🙂

    1. Susanne avatar

      It was so hard to do the photography! It’s correct it’s hard to photograph runners…. Especially in dull weather where you can’t use a super fast shutter speed. But I enjoyed it.

      I’m going to ramp up my activity again now, but have decided that if I get those meh weeks I’ll have to give myself some slack about it because I’ve had a year of total shite and need to have some self-compassion.

  7. Darlene S Cardillo avatar

    I, of course disagree, with Judy. I think it’s time to step things up and not get lazy just because the weather is not perfect.

    Maybe I’m talking about myself. It’s so easy to say “tomorrow I’ll get out there.” Next thing you know, it’s several days.

    That being said, I think you had a good active week.

    That’s so awesome about your hubby. Is he hooked on the half marathon distance? That was a great first time finish time.

    1. Susanne avatar

      I agree, Darlene. I want to get back to being more active and I need to get my walking up and running because I have an interesting goal for next year, and I feel so much better generally if I’m more active like I used to be, and stick to a routine. However, you’re right, this week was quite good.
      My husband has huge goals and he’s signed up for Stockholm (full) marathon and a trail race next year, and also an impressive cycling race between those two. We’re both nature lovers, and trail events are very appealing!

      1. Darlene S Cardillo avatar

        can’t wait to hear about your new goal!

        I do love nature but I think I am too clumsy for trail racing. I’ll stick to walking there and running on the road.

        My hubby unfortunately has zero interest in walking or running but he is is an awesome tennis player.

        1. Susanne avatar

          Walking on trails is definitely good enough (and even better than running, perhaps)!!

  8. Melissa avatar

    Congrats to your husband! What an exciting accomplishment. Also, it looks like you were pretty active this week yourself. 11,000 steps is great – that’s my daily goal and it’s very hard to accomplish (impossible!)without getting in a run for me. Is your husband hooked now? Sounds like he has a marathon in his future too? How fun – he did such a great time – 2 hr 9 min is great!!

    1. Susanne avatar

      Thanks Melissa! And yes, I had a decent week after all! 11 000 steps is quite hard… you need a decent walk or run to get there.
      Yes! My husband is definitely hooked! He has a full marathon next year, a trail race (also marathon distance I think) and a cycling race!

  9. Jenny avatar

    Wow, congratulations to your husband! And I would say you had a pretty great week- lots of strength happening. And, your photos you posted are beautiful. I know nothing about photography, as you can probably tell from my blog. But I love yours!

    1. Susanne avatar

      Thank you! Now I just have to solve that “new” problems to resize photos for the blog.
      And don’t underestimate the way you create running photos – at least you get photos of yourself. I rarely have any!
      You are right – I did have a good week, with a lot of strength training! I felt meh otherwise and only got work done, and didn’t make time for much else.

  10. Debbie avatar

    Congrats to your husband on completing his half marathon and how fun that he’ll be running Stockholm! Nice job on the picture of him running, too.

    Looks like you had a good week in the gym!

    1. Susanne avatar

      Thanks, Debbie!
      That photo of D running was pure luck. It was so hard to get photos when so many people passed by all the time and I had like a second to spot him and prep the camera without people getting in the way. Stockholm marathon should be interesting to follow!

  11. Lisa @ TechChick Adventures avatar

    Dang, you did take a long walk (9.6 km)! Glad you are feeling good. Congrats to your husband! He certainly looks happy with his performance, and bonus that he was feeling so good afterwards! You caught a great shot of him.

    1. Susanne avatar

      Yes, that was a decent walk! A bit too long though. But I’ll get there again… been doing shorter but still good walks recently of 5-7 km, hope to get up to 10k without issues soon again.
      I was very happy with that photo! The beauty of a new fast lens (which is often labelled or marketed as a “portrait lens” so it should do its job!).

  12. Anne avatar

    I don’t know, Susanne. This looked like a remarkably balanced week of workouts and lighter days when needed. Clearly, you are listening to your body and helping it to become as strong and durable as it can be! 🙂

    1. Susanne avatar

      When I wrote this post it seemed like such a slack week! Perhaps because I was used to so much more walking when we were in Italy. When I look at my summary here now, it looks great. My January weeks now are a lot less active outside the gym, because of the weather and my legs are itching to walk. But spring will come…

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