Fitness recap - kicking off October

Autumn is truly here! September treated us very well, with almost summer-like temperatures and good walking weather. I’ve been keeping busy with music events, various tech fixes, learning new photo editing tools, and nursing the sore shoulder.

This week I joined Elisabeth’s Cool bloggers walking club, which means walking every day in October. That should be easy for October, right? October is usually a beautiful month. Too bad I only got walking one day before two storms came heading our way! I might be all for a Goggins-like attitude in many cases, but some weathers are for staying indoors.

In these posts I join a weekly link-up to share my weekly fitness routine and the ups and downs during the week with barbells, walking shoes or else. This is good for accountability, for my own documentation, the fitness/running blogger community is lovely, and I hope these posts might inspire someone to start lifting weights and generally getting more active. I usually also add in some bits from everyday life as well as some photos. Let’s get into it!

Monday – gym

My shoulder didn’t feel so good when I came to the gym but it was more comfortable holding the bar for the squats than it’s been in recent weeks so that was a good sign.

3 x 12 reps

Back squats, barbell 40 kgs
Romanian deadlifts, barbell 30 kgs
Swimmers
Dumbbell row, 15 kgs
Chest press, 12,5 kg dumbbells
Renegade row, 7 kg dumbbells
Shoulder press, 6 kg dumbbells
Upright row, barbell 20 kgs

Everything worked quite well today. The shoulder press has been a worry lately (because it’s such an important exercise!) but that too worked fine! A good session altogether.

Tuesday

I wish I could say I walked at least 5k but I didn’t. The weather was dreadful with very consistent rain and wind.

Wednesday – walk and gym

The start of the October walking challenge! The outdoors today was good enough, cloudy, dry and quite warm. I walked about 3 km, with some very autumn-like colours out there.

Later I went to the gym.

3 x 12 reps

Sumo deadlifts, barbell 30 kgs
Step-ups, 6 kg dumbbells
Flyes, 6 kg dumbbells
Chest press, barbell 40 kgs
Straight arm pullovers, one 15 kg dumbbell
Assisted pull-ups
Bent-over lateral raise, 6 kg dumbbells
Lateral raise, 6 kg dumbbells

I’m so happy to be back to these empowering chest presses. And yes, we do pull-ups again! Last week I was mighty surprised when he dragged out the pull-up machine, since I hadn’t even been able to do proper shoulder presses without lowering the weight with a few kgs, and the day before I had even been thinking about pull-ups and that it would probably be months before I could try them again. But there I was, and they worked fine – or, fine for someone who is just starting out with assisted pull-ups. I was able to do 5-6 in each set. This week I hoped to do a bit better or at least get a bit higher, but have to accept I’m not there yet. The first 3 reps in each set were ok-ish and then I did a few half reps.

Thursday

I planned to go out walking at least for a short walk, but the rain was really heavy. I did some shoulder movements (various rotations, shrugs) and that was it for activity.

Friday – Storm Amy, and gym

The weather:

It was windy and nasty outside but I think most of the storm hit the northwest. Apparently there were some serious incidents in Donegal, lots of people lost power and flights were cancelled at Dublin airport. Meanwhile, I almost went out for a walk but decided against it when I opened the front door. In the afternoon I went to the gym.

3 x 12 reps

Sumo squats, barbell 35 kgs
Deadlifts, barbell 30 kgs
Barbell row, 30 kgs
Straight arm pullovers, 7 kg dumbbells
Inclined chest press, 12,5 kg dumbbells
T press-ups
Shoulder press, barbell 15 kgs
Shoulder shrugs, 8 kg dumbbells

Today I started missing the heavier squats, and even if I’m a bit sad over it I’m also glad to do them lighter. If you’ve ever had shoulder pain and needed to hold the bar like you do for a squat, you’ll know, and I’m glad I didn’t need to try to hold a 55+ kg bar when the shoulder was worse.

Everything today was quite solid except the T press-ups where my right side was VERY wonky, but I was delighted to see that I’m back to doing problem-free barbell shoulder presses.

Saturday – walk, 3,7 km

Shoulder TLC with rotations and heat lotion happens several times a day, and it’s helping a lot. Today the weather forecast said drizzle and strong wind, but it was actually a beautiful day. It was blustery, but good enough for a short walk.

Sunday – walk, 5,3 km

Today was a beautiful day, sunny and mild for the most part. I did some shoulder TLC again, shoulder rotations, shrugs, and tried some deadbugs without weights. Then after lunch I was ready for a walk.

This is the first year I notice the red berries on the hawthorn trees and how much colour they add to nature this time of the year. Makes one realise how widespread this lovely tree is! There’s red everywhere along the roads right now.

Thoughts at the end of the week

This weekend I’ve felt drained and low. It’s been a few weeks of mixed emotions regarding training, the “shoulder issue” (can’t say it’s an injury, can’t say it’s only a niggle) and how I feel about not being able to move on with training and push myself like I normally do. This year has been quite shitty with various setbacks, but at least nothing as bad as what I’ve had in the past. I know that what I have now is very minor in comparison. At least I can keep lifting! And a lot of it is going well! I’m doing my best to keep a positive attitude but this weekend was tough anyway.

Apple pie helped a little, I must say. 😀

Some photo tech, FYI

While testing photo editing programs lately and doing more photo editing than usual, I started realising how oddly my main screen handles colours. I compare everything to my laptop screen since most people see my digital photos either on laptops or phones, and depending on the settings everything was either too bland, had too high saturation, looked too weird, or with certain settings the HTML colours on my websites went haywire.

I’ve been pulling my hair over that screen! I’ve tried to calibrate but couldn’t use my calibration tool for it, then fiddled with screen settings and display settings in Mac, and after a very custom setup it seemed to work ok. Now I’ve added a second (or third, if we count my laptop) screen that seems to work much better, but please ignore if the colours in these photos look odd, I’ve re-edited them several times and just can’t make myself do it again!

How was your week of training? Do you easily feel down when you’re injured (or niggled, or whatever that stops you from your normal activity or activity level)?

Thanks Kim and Deborah for hosting the Weekly rundown link-up!

14 responses to “Fitness recap – kicking off October”

Melissa

Sorry about the poor weather this week, but it looks like you made the most of it! I’m so sorry about your shoulder and the year you’ve had. I understand what it’s like to not be as active as you’re used to and it sucks. Thinking of you! Hoping you’re back at it 100% soon!! And as always, BEAUTIFUL photos!!

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1. Susanne
  
  Hi Melissa, and thank you! I thought you’d understand, considering your hip problem. My shoulder is much better now so I’m curious how I’ll feel in the gym this coming week. And as I said this is nothing compared to my two foot injuries but the shoulder is involved in almost everything so it really disrupts my strength training, and my lifting is my lifeline in so many ways! Thanks again and I hope your hip will get better asap too!
  
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Jenny

Oh yes- I get VERY down when I have an injury or niggle. it’s really frustrating! Sorry you’re dealing with that- but as you said, you’re still lifting. You also dealt with some pretty bad weather, and that ruined your walking plans. But- you still had some walks and good workouts in the gym. I hope things turn around for you this coming week!

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1. Susanne
  
  Thanks Jenny! For this coming week the forecast is tons of clouds, but nothing that will keep me from walking. The should is much better so I really should be able to pick myself up a bit.
  
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Jenn

We are also going through quite a bit of rain, and it drags me down. I thrive in sunshine, especially colder sunshine, and the rain absolutely deflates me.

I’m so sorry about your shoulder. Those little aches and pains can be so discouraging.

I love your photos. I haven’t noticed any issue with color and I hope you’ll continue sharing!

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1. Susanne
  
  Yes I think I got the colours to look ok-ish in the end. I’ll definitely continue sharing!
  Agreed about the sunshine – or at least dry weather. I really don’t mind rain as much as everyone else in this country, if it’s just for walking to move my body, but since I want to be able to take photos, I want dry weather!
  
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Kimberly Hatting

Rain is such a buzzkill, but we need it in Iowa, desperately. Our forecast is calling for rain overnight and tomorrow, here’s hoping! I hope our shoulder starts to feel better. I’m still dealing with my bum toe, LOL.It’s still mobile, but swollen. It feels fine running and walking (unless my shoe puts any pressure on it (thick socks, etc.), so I’m just trying to keep patient that it’s healing.

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1. Susanne
  
  I hope you get some rain! Sometimes it’s really needed.
  My shoulder is getting much better but has come to a point where it’s just dragging while I need it to just get back to 100% normal. What a bummer about your toe! I remember from weeks back that you had a problem with that. Good news that it’s fine running with it!
  
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Catrina

Your photos are beautiful, Susanne! I especially like the rainy window one with the spiderweb in the corner.
I’m sorry you’ve had such a rough stretch with the shoulder and the awful weather, that’s draining in every sense. You still got some solid workouts in though, and I really admire how you keep adapting instead of giving up.
I can relate, I’m dealing with a niggly hamstring at the moment, and it’s so frustrating when you can’t train the way you want to. Glad to hear the shoulder is improving! Fingers crossed this week brings some solid training and some proper walking weather!

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1. Susanne
  
  I also liked that photo a lot! Raindrops on a window make better photos than one would think! Plus I’m a big fan of patterns, textures etc.
  I’ll never give up. Training has given me so much when it comes to confidence and quality of life and it’s my hope for a good life in older age. As long as I can lift, there is hope! Plus I even love the actual training and how it makes me feel. I just need to have patience now. I’m so much better and I WILL get back to normal.
  I hope your hamstring starts behaving! Are you doing anything to help it?
  
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Wendy

I’m forever working on pullups–I can do 5 assisted but not one myself. Sometimes I wonder if I’ll ever get one, but I keep reminding myself that I’m getting stronger in the process. I’m so sorry to hear about your shoulder–one of the women I work out needs a shoulder replacement but doesn’t want to get one–she’s so restricted right now with overhead lifts. It’s got to be so frustrating. I hope you find some relief.

Beautiful photos as always!

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1. Susanne
  
  Yes, the process of attempting pull-ups certainly makes us stronger! I’m telling myself that I had exactly the same problem when I started with overhead barbell presses, and now I can do them. Pull-ups requires a lot more strength of course but at least we’re doing the work.
  Really, my shoulder is so much better and it’s more about my own frustration now (over not being 100% back to normal) than about my shoulder being bad. It’ll get there.
  My mother needs a shoulder replacement too, she’s waiting for assessment on that. She’s 79 and doesn’t have a lot of requirements other than being pain-free, but it must be hard when you’re an active person who wants to lift weights. I would be the same. Luckily for me I think all of it is muscle-related.
  
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Elisabeth

Gorgeous pictures (AS ALWAYS). Ugh. Too bad about the weather, but it sounds like a very impressive week of exercise overall.
It’s been warm and sunny here; unseasonably, so. But company is arriving later this week and it’s supposed to cool down and rain. Nooooooo. That is not the timing I wanted! We need rain, but couldn’t it come today or next week, not smack dab when people are visiting???

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1. Susanne
  
  Oh no, what a bummer with the rain timing! In your parts I guess you always take visitors out to see pretty places (just like I would) and then you need nice weather!
  
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