Grace's Asylum ~ Sponsored by Musclespeed

[grace_ou]

Date: Friday, March 9,2012
Sleep: 7
Hydration: 37 *damn sweat box yesterday.. I under hydrated. Which is sorta my target but that's to far under so consider it a learning curve I guess.

Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Night: Soak in rev


Training focus: DE / speed

Weightlifting: DE lower / kneehab

Stretches
A.Hamstring
B.Quads
C.Calf
D.Hips

Box Squats
10x3 @ 145

Def. deads
2x5 @ 50
2x5 @ 80
10x3 @ 100

Reverse lunges w/ front foot elevated
3x10

Decline squats
3x10 W/ weighted ball held over head

GHR
10x3

Hip thrusters w/ feet placed on a small stability ball
10x3 W/ 45

Abs,,

Stabilization w/ therabands 3x10 on all
A.Knee extension
B. KNee abduction
C. knee flexion
D.Knee abduction


Cycling: Road / hill sprints / forced reps / flat sprints x3 each
Total Time: 2.00
Heart rates: 155-205

Running: Trak Sprints
Total Time: 30 mins
*OK these were just sad by the time I got here my legs were dead.. it was close to a useless workout. I said close not completely useless.. while the speed wasn't there at least I got some drill work done exp.. on lifting my knees. Since I've gotten heavier I've developed a tendency to drag my feet and lean forward to much when I run.

The added muscle has so far been great for my cycling but not my running. While my speed is improving quickly with the sprint training and being able to work with a coach on this .. my running mechanics are basically still **** and so that obviously is a problem because without correction it will lead to injury. Were still deciding if it will be necessary for me to drop weight. It's difficult because overall I'd like to stay off the razor this cycling season but if I have to drop to weight it will be unavoidable. If i hvae to drop weight it'll be musclemass and I don't drop musclemass easily anymore. I use to but not anymore. .... and to mke it worse since the extended weightlifting session I appear to be gaining muscle mass agin. I'm up 5 lbs...


Notes: Sorry no pics agin.. I just haven't had time for it.

[Mountain_Goat]

I've been a bad bad girl.

yes.....yes you have....

[grace_ou]

Dark Chocolate Bison Chili

Ingredients

2 cups diced onion
1 cup chopped red bell pepper
4 garlic cloves diced
1 pound lean ground bison
1 1/2 tablespoons brown sugar splenda
1 tablespoons ancho chile powder
1 tablespoon hot Mexican chili powder
1 tablespoon unsweetened special dark cocoa
1 tablespoon ground cumin
1/2 tablespoon hot Hungarian paprkia
1 teaspoon cayenne pepper
1/4 teaspoon cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 (15-ounce) cans red kidney beans, rinsed and drained
2 (14.5-ounce) cans fire roasted diced tomatoes, undrained
1 can tomato paste
1 can tomato sauce
1 to 2 habanero peppers or any kind
2 ounces supreme dark chocolate, shaved
1/2 to 1 teaspoon liquid smoke
add about 2 cups of water more or less depending on constancy you want
1/2 cup light sour cream (optional)
Chopped green onions (optional)

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and bison to pan; sauté 8 minutes or until bison is browned and vegetables are tender. Add sugar and the remaining ingredients to pan, stirring to blend; bring to a boil. Reduce heat; simmer 30 mins to an hour or until slightly thickened, stirring occasionally.

Served with red wine and Mexican cheesy cornbread.

[NC_RudeBoi]

Checking in on the Strength Crew 1st Lady!!! Hope your weekend is going well!!

[grace_ou]

Checking in on the Strength Crew 1st Lady!!! Hope your weekend is going well!!

Hey babe! I'm good just been reallly busy.


LOL... I say that after puking all the gym floor today. It's a good thing i lift fasted!

[Mountain_Goat]

LOL... I say that after puking all the gym floor today. It's a good thing i lift fasted!

OMG.....yikes!!!

After my weekend....the last thing I wanted to hear was "puke".....ugh.....

[LoveMyInk]

Hey babe! I'm good just been reallly busy.


LOL... I say that after puking all the gym floor today. It's a good thing i lift fasted!

eeeek!


puking kinda makes me feel accomplished... is that weird?

[grace_ou]

OMG.....yikes!!!

After my weekend....the last thing I wanted to hear was "puke".....ugh.....

LOL sorry. It wasn't on the top on my things to do list either. I think it might be acid reflux not sure yet.. my doc went ahead and started me on meds till I can have the proper test done.... so hopefully that helps..

He gave me this list of foods to avoid..

Spicy foods
Fried foods
Fatty foods
Tomato-based foods (for example, pizza, pasta sauce, salsa)
Citrus fruits and juices
Onions and garlic
Chocolate
Mint flavorings
Caffeinated drinks
Alcoholic drinks
Coffee and tea (caffeinated or decaffeinated)
Soda and other carbonated drinks

LMAO... yeah right!! I'd starve to death if I did that!

eeeek!


puking kinda makes me feel accomplished... is that weird?

No.. I think that's normal. I feel kinda bad for the guy that has to mop up though. lol

[Mountain_Goat]

LOL sorry. It wasn't on the top on my things to do list either. I think it might be acid reflux not sure yet.. my doc went ahead and started me on meds till I can have the proper test done.... so hopefully that helps..

He gave me this list of foods to avoid..

Spicy foods
Fried foods
Fatty foods
Tomato-based foods (for example, pizza, pasta sauce, salsa)
Citrus fruits and juices
Onions and garlic
Chocolate
Mint flavorings
Caffeinated drinks
Alcoholic drinks
Coffee and tea (caffeinated or decaffeinated)
Soda and other carbonated drinks

LMAO... yeah right!! I'd starve to death if I did that!

So you basically have to stop eating.....hmmmmm ok then.... LOLz.

[vanessa40]

Hey girl..I am checking in,,,sorry i have been away for awhile..i will have to go back a few pages tomorrow and see if i missed any good protein shakes
Hope you have been kicking ass in my absence

[LoveMyInk]

ummmmmmmmmmm soooooo if you listen to the doctor you will waste away into nothing

[grace_ou]

So you basically have to stop eating.....hmmmmm ok then.... LOLz.

LOL.. dude that's my whole diet!

Hey girl..I am checking in,,,sorry i have been away for awhile..i will have to go back a few pages tomorrow and see if i missed any good protein shakes
Hope you have been kicking ass in my absence

I'm kicking ass but I been so busy I haven't even managed to find time to log my three workouts!!

ummmmmmmmmmm soooooo if you listen to the doctor you will waste away into nothing

Yeap.. he's ****in crazy.. ****in quack.

[grace_ou]

Date: Monday,March 12,2012
Sleep: 5-6
Hydration: 38
Mood:

Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Icing: right elbow & bicep

Night: Soak in rev


Weightlifting:

Elbow prehab

1.Stretching
A. wrist flexor stretch
B. wrist extensor stretch

2.Active exercises for the elbow 2x10
A. Wrist/flexion & extension
B. forearm pronation & spination
c. Elbow flexion & extension

3. Elbow Strengthening 2x10
A. resisted forearm pronation/supination
B. resisted wrist flexion
C. resisted wrist extension
D. resisted ulnar radiation
E. resisted wrist radial deviation

Cable bench
3x5 @ 100
2x3 @ 120
2x3 @ 140
3x2 @ 160
2x2 @ 180
1x5 @ 140
1x5 @ 120
1x5 @ 100

Cable overhead press
2x5 @ 20-20
2x5 @ 30-30
2x3 @ 40-40
2x3 @ 50-50
2x3 @ 60-60

Cable Flyes
4x10 @ 45-45

Front DB raises SS/ Side raises
2x8 @ 20-20 2x8 @ 25-25 / 2x8 @ 20-20 2x8 @ 25-25

Bradford press
4x8 @ 25

DB Snatches ES
1x5 @ 25
1x5 @ 30
1x5 @ 35
1x5 @ 40
1x3 @ 45
1x3 @ 50

Close grip flat bar cable curls
5x5 @ 80

Flat bar press downs
4x8 @ 100

Handbike:
Total Time: 20 mins
Level 2 random hills

Running: Sprints
Heart rates: 165-195
Sprint 80m x1 @ 80% w/3 min recovery
Sprint 50m x2 @ 90% w/5 min recovery
Sprint 30m x3 @ 100% w/5 min recovery
cool down with a light jog to a walk


Cycling: Road Recovery pace
Total Time: 1.30
Heart rates: 145-165

Post lifting: Meal 1
Vanilla Chai latte protein shake
W/ whey & egg whites

Post Run: Meal
Bagel w/ salmon cream cheese & chives
Caeser salad

Post cycle: Meal 3

mmmm..spicy pork tacos & beer..

Snack/ Meal 4
Peanut butter & supreme dark chocolate


Meal 5
Grilled chicken & caeser salad


Meal 6
Vanilla Chai latte protein shake
W/ whey & egg whites

Cals: 220 fat: 2 Carbs: 8 Protein: 40

Vanilla Chai tea ice cubes
1 scoop vanilla whey
1/2 cup all whites
2 tablespoons fat free half & half
cinnamon

[Mountain_Goat]

geezus...I have been so busy...I almost forgot what today is...

[grace_ou]

I know right I've been so busy this week... I'm behind on all my posts!

[Mountain_Goat]

[grace_ou]

Date: Tuesday, March 13,2012
Sleep: 6
Hydration: 39


Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Night: Soak in rev


Weightlifting: Lower body
*I trained in the rehab center today so it's a bit off from the norm.

Stretches
A.Hamstring
B.Quads
C.Calf
D.Hips

Warm up/active 2x10 on all
E.Knee extension
F.SLR
G.quad sets

Squats/(machine)
3x5 @ 115
1x5 @ 145
1x5 @ 160
1x5 @ 175
1x5 @ 195
1x5 @ 205
1x5 @ 220
1x3 @ 235
1x3 @ 250

step ups
2x10 es

knee extensions
1x10 @ 50
1x8 @ 75
1x6 @ 85

Leg curls
1x10 @ 70
1x8 @ 85
1x6 @ 115

decline squats
4x10 bw

Stabilization w/ therabands 3x10 on all
A.Knee extension
B. KNee abduction
C. knee flexion
D.Knee abduction

Hand bike:
Total Time:
20 mins
Level 3 hill profiles

Cycling: Road
Total Time: 3.30
Heart rates:155-185


Meals:
Vanilla yogurt protein shake + sweet potato & strawberry cream cheese.

Meals:
Salmon & spring rolls


Meals:
Whole wheat buns, beer brats (lean turkey), spinach, onions, sauerkraut, pickles,


Meals:
Vanilla yogurt protein shake + sweet potato & strawberry cream cheese.

[Mountain_Goat]

mmmmmmmmmmmmmmmm food pron....

[Mountain_Goat]

[Mountain_Goat]

Happy Friday Grace!!!!

[vanessa40]

Gracie..
Your meals always look amazing..i want to try the vanilla shake..sounds yummy

[grace_ou]

LOL.. a while back there was a story in local news about a women that was arrested and during the body search the police found a bag of pot in her butt! She claimed it said it was hers. But then they found a bag with a white powder substance in it and the lady said, "That ain't mine! I don't know where that came from!!" She seriously denied it being hers! Like oh somebody else must have left that in my butt!

[grace_ou]

Happy Friday Grace!!!!

Our bars do not have women that look like that.. I'd tip her in two dollar bills.

[grace_ou]

Gracie..
Your meals always look amazing..i want to try the vanilla shake..sounds yummy

I'm so behind on post here!! I have a like a list of protein shake recipes I haven't got around to posting yet. Maybe I can catch them up this weekend.

[Mountain_Goat]

LOL.. a while back there was a story in local news about a women that was arrested and during the body search the police found a bag of pot in her butt! She claimed it said it was hers. But then they found a bag with a white powder substance in it and the lady said, "That ain't mine! I don't know where that came from!!" She seriously denied it being hers! Like oh somebody else must have left that in my butt!

OMFG that's funny!!!! hahaha....well ya never know I guess...it could have been a REALLY wild night!

Our bars do not have women that look like that.. I'd tip her in two dollar bills.

2 dollar bills?? fk that!!! $20's!!!!!

[grace_ou]

OMFG that's funny!!!! hahaha....well ya never know I guess...it could have been a REALLY wild night!



2 dollar bills?? fk that!!! $20's!!!!!

Hey it's not easy to come by two dollar bills!! lol for twenties she better be given up more then lap dance!

[Mountain_Goat]

Hey it's not easy to come by two dollar bills!! lol for twenties she better be given up more then lap dance!

That's exactly what I would be hoping for....

hahaha....yeah don't remember the last 2 dollar bill I had in my wallet.

[grace_ou]

Date: Thursday,March 15,2011
Sleep: 7-8
Hydration: 41
Mood:


Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Night: Soak in rev


Weightlifting:

Zerchers from low pins
1x7 @ 115
1x5 @ 135
3x3 @ 155
3x1 @ 175

partial deads
3x3 @ 115
3x3 @ 190
3x3 @ 215

Rows chest iso supported
1x10 @ 55
1x10 @ 70
1x8 @ 85
1x5 @ 100
1x8 @ 85
1x10 @ 70
1x10 @ 55

Lat pulldowns
1x10 @ 100
1x8 @ 120
1x6 @ 140
1x8 @ 120
1x10 @ 100

SLPD wide grip
6x3 @ 120
6x3 @ 140

Shrugs
2x20 @ 40-40

Cable overhead shoulder press
4x6 @ 20-20

[b]Tricep ropes[b]
2x8 @ 60
2x8 @ 70
2x8 @ 80

Rope bicep curls
2x8 @ 50
2x8 @ 60
2x8 @ 80

abs & grip... yeap I did them.

Running:
If you can call it that... was well sad.. I was sore, used up and useless.. but semi ran. Props??

[Mountain_Goat]

Happy St Patty's Day Babe!

[NC_RudeBoi]

Hope everyone had a good weekend and great St. Patty's day!