My Current Workout plan

Honestly, I’m not as lazy with my workout as I am with posting anything about it here. While I make notations of what and how much I do in an old fashion paper log, I just hate the idea of copying it down here in a way that can be understood by anyone else. So I figured I’d just give the basics of what I’m doing right now.

I follow some of the basic strength training protocol of doing 12 weeks of training and 2 of active rest, during which I continue cardio and stretching along with other activity that engages my muscles but not weight lifting.   Then back on.

I also keep 48 hours between training a muscle group. As I train harder I actually do most focused stuff only once a week, well, you’ll see it in  my split. You “tear” muscle up training, you grow them resting. That’s why the “rules” are not to do strength training of the same body part two days in a row, some of us might even need more time.  It takes 48 hours for your body to heal in between, some talks longer especially when you’re training hard. I work my upper body differently for most of my training cycle, as I am a relatively hard gainer. The harder it is to gain, the more rest time you need, which may seem to contradict but is true. Rest days also help prevent injury. Cardio doesn’t require a day in between, although one day off a week seems to be recommended if you’re training hard, nor does stretching which really should be daily. I run at least three days a week, walking on others, and often don’t take an actual rest. I have a dog who wants to be at least walked every day, anyway. I try to get in a long hike most weekends.

I focus on free weights, mostly dumbbells but some barbells (for powerlifting and Olympic style lifts I obviously use barbells) and body weight. I have a pretty nice set up at home. I have been working on putting together an obstacle course, which is mostly a running course but I’m adding some upper body stuff inspired by American Ninja and that sort of thing. I run it on some run days and am full body days. I will

First week: I do two sets of each upper muscle group twice a week and lower body twice a week on another day.

Second week: I do 3 to 2 sets same split, doing more sets for larger muscle groups, if I’m ‘feeling it” I might even do 4 for some by the second day.

Third week: I split arms and shoulders from chest and back, doing abs both times, I also do some pull  ups and push ups on arm/shoulder day because those are things I am trying to get good at.  I increase sets to 4-5 depending on body part.

Fourth to 12th week: I increase my sets up to 6 sets for each muscle group, but vary how many through this period, so I have some “easier days” and some “harder days.” I also vary exercises each time (including varying hand positions for pull ups, even if I like chin ups best for obvious reasons, and push ups) and the order I work muscles.  This time around I am throwing in a “full-body” day where I do powerlifting and Olympic weightlifting style lifts, but for multiple reps, especially the latter which are moves I might never be safely able to do heavy enough for single reps. And do obstacle course which includes some climbing for back work.

So current average week looks like:

Monday: Back, chest, abs, run or walk

Tuesday: Run

Wednesday: Powerlifting, Olympic weightlifting, abs, legs, obstacle course, walk  or short run.

Thursday: Run

Friday: Arms, shoulders, pull ups, push ups, abs, run or walk

Saturday and Sunday: one day is a leg and run or long hike day and the other is usually a rest, maybe a walk day.

I decided to add the competition style lifting because I wanted something new and because I actually am kind of interested in powerlifting as a sport. Whether I’ll ever be healed enough to really compete is questionable. Especially with bench pressing as I can’t arch my back the way one does for that. The obstacle course is being made to add variety and work on and test functional development.

So, that’s all I can think of to include at this point.

 

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More Inspiration – First Official Promo Photo

Official First Look at the Women of the New TERMINATOR (from left to right) Natalia Reyes as “Dani Ramos,” Mackenzie Davis as “Grace,” Linda Hamilton as “Sarah Connor”

As I noted in my last post The new Terminator has even more inspiration! The first official photo is the three female  leads all looking ready to save the future!

I can NOT wait for this movie. I also hope to look as ready to take on killer robots by the time it comes out as they are. In my own way!

The new Terminator has even more inspiration

Along with Linda Hamilton’s exciting return as Sarah Connor, there are two other female leads! One, Dani Ramos played by Natalia Reyes, is apparently a street smart but basically regular young Mexican woman, who appears fit in general photos but hasn’t come into her warrior self at this point, much like Sarah in The Terminator.  The are also no good photos of her on set yet, just a couple of her back. Which could even be a body double for all one could tell, and a distant video of her in the same outfit walking with co-start Diego Boneta.

Mackenzie Davis is playing a so-far unnamed “soldier” I’d guess from the future, although whether human or machine or even something else is something we’ll have to wait to see.  She is also looking buff as well as scarred in photos from the filming.

mackenzie-davis-terminator-set-15

So while I’m excited to have Linda back as Sarah Connor, I am also really thrilled that there are going to be three strong women. Because that’s sadly still rare to have more than one physically capable woman in a movie. I know some out there expect this all means that Sarah will be killed off, but I am hoping that Cameron et al know better than to do that.

I’m Back* – Because SHE’S Back

I took this blog offline for awhile because I wasn’t maintaining it. I was working out but not logging it here or discussing it here. I didn’t want yet another abandoned blog on this theme sitting around.

And maybe I was having some problems dealing with my injury and age and all while focusing on my inspiration from 27 years ago (TODAY!) who was herself, at that point, trapped in that time and age. I knew the new movie was coming and she’d be in it, but there were no word from Linda Hamilton herself or any photos or anything.

Until then there was!  And she’s swole! as the kids say or buff! as my generation said. dailymailphoto1

I remember the first time I saw a photo of her for Terminator 2  27 years ago just before the movie was released.  I remember the first time sitting in the theater and seeing her pump out those chin ups and then near the end pump that shotgun single handed!  It changed my entire focus for working out and this photo has done the same as that first photo did. I am glad to see it but I do kind of hate that it’s going to be so much longer between seeing this and getting to see her in action in the movie than it took way back in the day when I hadn’t even heard of the movie being made until mere weeks before.

Still I am totally RE-INSPIRED!  I am hoping to start actually blogging here. Or, you know, just post photos as they get revealed. 😉

*I do have to note that I can’t promise I’ll stick around.

Running and more shopping

So exciting, huh? I have started running again, Sunday night. 20 minutes. Happy that even with two weeks break due to illness, I ran most of it. I need to use the car to get an idea of distance. I may not be on a true Sarah Connor level of paranoia, but Fitbits are disturbing to me and pedometers never seem to track well.

Today I ran 5 minutes, while last night I took dogs for a long walk.

Also, more workout tops these from The Sarah Connor Charm School store. I got one of each. I will likely have to get a total of 6 shirts for each season for my workout shirts, I will be taking a weekly rest day after all. 

Sarah Connor Inspired Fitness Resources

While I work towards being cleared to lift again, I thought I’d post some on the workouts I’m not doing yet. Possibly some useful links for me to refer back to. There is a ton of pins on Pinterist and tons of one time discussions of Sarah Connor as a fitness role model, so I am mostly sticking with things I really think are helpful. I already have two blogs similar to what I’m doing here on my blog role to the right. One thing I noticed about them and about some of the blogs where Sarah Connor is mentioned once is that they seem to have fizzled. Of course, that doesn’t mean that they aren’t sticking to it, just that they aren’t blogging. I hope if I give up one or the other it’s the blogging.

When T2 came out, back when magazines were still mostly paper, there was a piece in one, I don’t remember which one, that had a workout based on Linda Hamilton’s What I do remember was that the article with it was pretty much “yeah, we love Sarah Connor’s arms and really want them but not really, because that’s too much muscle.”  Now I do get, maybe not then but now, that a regular person isn’t going to be able to train 3 hours a day, as this article says Hollywood’s eating and exercise plans are special effects, not diets. But I still don’t want to workout for less muscle but for as much strength as possible. Still it was a starting point then  and it looks like that is what is posted, although it doesn’t mention the magazine on Marital Arts Planet forum. At least it is basically what I remember. It’s what I started with back then, it’s what I’ll start with now. However, due to some other reading, my current recovery,and, I suppose, my age, I am going to start with only one set of the first part in the very beginning and then go from there.

There is also this site called The Sarah Connor Charm School that has a “curriculum” that I think I’m going to at least partially go by. It lists fitness and marital arts but also survival training. And I am already covered in the liberal arts part with my college degree. I may if I get really brave make contact with this. I want to see if I can stick to it awhile for myself, though.

One of the women who does this is a personal trainer and has done blog posts there on general fitness ideas. She even introduces this as This Fitness Program will make you look just like Sarah Connor a Stronger You. Which is exactly what I need to remember! Again, this isn’t about special effects for a movie but getting stronger for life. This goes on for four blog posts covering strength, cardio, and flexibility and isn’t a program as much as basic concepts.

Here are a few tips someone gives on working towards those chin-ups, Channel Your Inner Sarah Connor. I will probably do a post on various advice given on this once I have enough strength to really worry about it.

I also did find this which oddly leaves out any back work at all but I suppose you’re supposed to add it to your chin-ups? I might add in this sort of thing too as I go, though. One thing the Charm School trainer talks about is variety, after all.