Grace's Asylum ~ Sponsored by Musclespeed

[B1GinNY82307]

hope you had a great weekend!

I gotta remember to check this log when no one is around me at work....

[grace_ou]

hope you had a great weekend!

I gotta remember to check this log when no one is around me at work....

Yeah it's prob not work safe for everyone. Uhm.. sorry???

[grace_ou]

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

Well I had a good training ride and a few beers.. so yeah it was good but tiring. LOL

[grace_ou]

Ok I know I'm really far behind on training posts but I've been doing team rides daily and 4 to 6 hours long I've haven't had much time for posting.. I'm getting a half day off tomorrow so hpefully I can catch things up then.

[Mountain_Goat]

hope you had a great weekend!

I gotta remember to check this log when no one is around me at work....

sorry....we should be a ratings disclaimer on here...

*********************WARNING********************

Images may include NSFW Content





better?

[Mountain_Goat]

Yeah it's prob not work safe for everyone. Uhm.. sorry???

LOLz



ummmm yeah me too....

[grace_ou]

LOLz



ummmm yeah me too....

That's completely work safe for me!! (assuming anything constitutes a job) LOL. I train with perves. There really isn't anything off limits to my team.

[Mountain_Goat]

That's completely work safe for me!! (assuming anything constitutes a job) LOL. I train with perves. There really isn't anything off limits to my team.

I have an office....with a door...heck I could surf porn at work if I wanted to...LOL...The only thing I have to be careful about is the 10 year old midget I have living at my house. LOL

[laurabelned]

i think it is really good

[vanessa40]

Good Morning..
Just wanted to pop in and say Hi

[Mountain_Goat]

[grace_ou]

Good Morning..
Just wanted to pop in and say Hi

HI!!!! *waves*

[grace_ou]

i think it is really good

Thanks..

[grace_ou]

Yes it is!!! Great day in the weight room today!!


Allison Stokk pole vaulter.. I love pole vaulters.



Leryn Franco Javelin thrower

[grace_ou]

LOL..

[Mountain_Goat]

Allison Stokk pole vaulter.. I love pole vaulters.

I love them too....can I has one?

[grace_ou]

Treadmill workouts for cold rainy days.. cause any other time you should be outside. lol

Endurance building Total 3 hours (slight adjust should made to fit individual fitness levels)
Time (mins) speed
5 mins @ 5 warm up
3 @ 6
2 @ 6.5
2 @ 7.1
2 @ 7.5
2 @ 7.8
2 @ 8
2 @ 6.5
3 @ 7
3 @ 7.3
3 @ 7.6
3 @ 7.9
3 @ 8.4
3 @ 8.8
3 @ 5
4 @ 7.5
4 @ 8.0
4 @ 8.5
5 @ 5 cool down

Running strength
Time Speed incline Total 60 mins
5 (mins) @ 5 0%
4 @ 7.5 0%
4 @ 3 15%
4 @ 8 0%
4 @ 3.5 10%
4 @ 8 0%
4 @ 3.3 15%
4 @ 8.5 0%
4 @ 3.5 15%
4 @ 9.0 0%
4 @ 3.7 15%
3 @ 9.5 0%
2 @ 9.8 0%
3 @ 9.0 0%
2 @ 8.5 0%
5 mins lower pace to walk

[grace_ou]

I love them too....can I has one?

Sure we just need a pole vaulting team!

I would so invest...

[LoveMyInk]

LOL..

i want glutes like that!


i pick my wedigies at the gym and I often readjust my boobies cause they get all crazy in the sports bra. i get some funny looks but it's no worse than dudes readjusting their junk and i see that like every gym sesh

[grace_ou]

i want glutes like that!


i pick my wedigies at the gym and I often readjust my boobies cause they get all crazy in the sports bra. i get some funny looks but it's no worse than dudes readjusting their junk and i see that like every gym sesh

I don't have enough boobies to warrant a bra let alone adjusting. On rare occasions I rare sports bra to stores stuff in, like my ipod, or snacks.

[Mountain_Goat]

I don't have enough boobies to warrant a bra let alone adjusting. On rare occasions I rare sports bra to stores stuff in, like my ipod, or snacks.

LOLz...

Bra Snacks....grow your own rice...

[grace_ou]

Date: Wed. March 21,2012
Sleep: 8
Hydration: 41
Mood:
Blood pressure: 115/76
Resting heart rate: 41
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine

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


Rollers: Cycling
Total Time: 2 hours
Rollers/Drills/Sprints
Heart rates: 155-190

Weightlifting: 45 mins

Cable bench
1x10 @ 100
1x8 @ 120
1x6 @ 140
1x5 @ 160
1x2 @ 180
1x3 @ 160
1x6 @ 140
1x8 @ 120

Decline cable bench
5x8 @ 110

Cable flyes
4x5 @ 65

Pec dec
5x5 @ 55

Front raises SS W/ Side Raises
3x8 @ 20-20 / 3x8 @ 20-20

Bradford Presses
3x5 @ 35

Over head ext
1x10 @ 60
1x8 @ 70

Pressdowns
1x5 @ 80
1x5 @ 90
1x5 @ 100
1x5 @ 110
1x5 @ 120

DB Snatches ES
x5 @ 20-25-30-35-40

abs...

Cycling: Road 2 hours

Nice riding weather huh..


Meal 1: Pre cycle
Whey ~ all whites ~ pineapple ~ coconut

Meal 2: Post cycle
Bagel ~ peanut butter ~ fruit

Meal 3: Post lifting
Grilled chicken Caesar salad

Meal 4: Post cycle
Grilled chicken ~ stir fry veggies ~ egg roll stuffed with cheese

Meal 5:
Greek yogurt ~ fruit ~ granola

Meal 6:
Whey ~ all whites ~ coffee

[grace_ou]

Cycling Drills

Isolated leg training (ILT) drill. This is the quintessential pedaling drill, the one you should do a lot in the early weeks of Base. It’s best done on an indoor trainer. Unclip one foot and rest it on a chair next to the bike so you are left to pedal with only one leg. Or rest your foot on your trainer. With the bike in a low (easy) gear turn the crank at a comfortable cadence. The first thing you’ll notice is that getting through the top of the stroke, the 12-o’clock position, is difficult. Focus on smoothing this top transition. At first you may only last a few seconds before the hip flexors fatigue. When that happens switch to the other leg. When it fatigues clip both feet in and pedal for a few minutes applying what you have learned in the single-leg pedaling. Repeat the drill several times throughout the workout.

Toe touch drill. In this mind drill you focus on your feet. Every time your foot approaches the top of the stroke imagine that you can push your foot forward in your shoe touching your toes to the front end of the shoe. Of course, you won’t be able to do this, but trying will cause you to transition more smoothly through the 12-o’clock position. Pedal in an easy gear going slowly as you learn how to make this movement. As you master the drill you’ll be able to turn the pedals faster.

Top only drill. This is another foot-focused drill. Pedal the bike by keeping the top of your foot in constant and firm contact with the inside, top of the shoe. Try not to push down on the pedal at all. The actual pedaling is done just with the upstroke. Don’t apply excessive upward force. Make the pedaling movement gentle and smooth.

9-to-3 drill. As you pedal the bike imagine that you can drive the pedal forward from the 9-o’clock position on the backside to 3-o’clock on the front side of the stroke without going through 12 o’clock. Keep the gearing low so that you can pedal easily.

Spin-up drill. During a ride shift to a low (easy) gear and gradually increase your cadence higher and higher until it is so fast that you begin to bounce on the saddle. Then return to a normal cadence. It should take 30 seconds or so for each “spin-up.” The bouncing is because you have reached and gone slightly beyond your optimal high cadence. You bounce because your foot is still pushing down at the bottom, six-o’clock position, of the stroke. And since the crank arm can’t get any longer, as you push down your butt comes off of the saddle. This drill is best done with a cadence meter on your pedal so you know what your top-end cadence is. The goal is raise your highest, optimal cadence by learning to transition smoothly at the bottom of the stroke.

High-cadence drill. Throughout a workout insert high-cadence intervals of a few minutes each. During each of these intervals increase your cadence to a level which is just slightly uncomfortable and then maintain it for the length of the interval. Use a low (easy) gear. Recover between the intervals for several minutes while pedaling at your normal cadence. Over the course of several weeks extend the duration of each interval and the combined interval time for the workout.

[Mountain_Goat]

Cycling Drills

Isolated leg training (ILT) drill. This is the quintessential pedaling drill, the one you should do a lot in the early weeks of Base. It’s best done on an indoor trainer. Unclip one foot and rest it on a chair next to the bike so you are left to pedal with only one leg. Or rest your foot on your trainer. With the bike in a low (easy) gear turn the crank at a comfortable cadence. The first thing you’ll notice is that getting through the top of the stroke, the 12-o’clock position, is difficult. Focus on smoothing this top transition. At first you may only last a few seconds before the hip flexors fatigue. When that happens switch to the other leg. When it fatigues clip both feet in and pedal for a few minutes applying what you have learned in the single-leg pedaling. Repeat the drill several times throughout the workout.

Toe touch drill. In this mind drill you focus on your feet. Every time your foot approaches the top of the stroke imagine that you can push your foot forward in your shoe touching your toes to the front end of the shoe. Of course, you won’t be able to do this, but trying will cause you to transition more smoothly through the 12-o’clock position. Pedal in an easy gear going slowly as you learn how to make this movement. As you master the drill you’ll be able to turn the pedals faster.

Top only drill. This is another foot-focused drill. Pedal the bike by keeping the top of your foot in constant and firm contact with the inside, top of the shoe. Try not to push down on the pedal at all. The actual pedaling is done just with the upstroke. Don’t apply excessive upward force. Make the pedaling movement gentle and smooth.

9-to-3 drill. As you pedal the bike imagine that you can drive the pedal forward from the 9-o’clock position on the backside to 3-o’clock on the front side of the stroke without going through 12 o’clock. Keep the gearing low so that you can pedal easily.

Spin-up drill. During a ride shift to a low (easy) gear and gradually increase your cadence higher and higher until it is so fast that you begin to bounce on the saddle. Then return to a normal cadence. It should take 30 seconds or so for each “spin-up.” The bouncing is because you have reached and gone slightly beyond your optimal high cadence. You bounce because your foot is still pushing down at the bottom, six-o’clock position, of the stroke. And since the crank arm can’t get any longer, as you push down your butt comes off of the saddle. This drill is best done with a cadence meter on your pedal so you know what your top-end cadence is. The goal is raise your highest, optimal cadence by learning to transition smoothly at the bottom of the stroke.

High-cadence drill. Throughout a workout insert high-cadence intervals of a few minutes each. During each of these intervals increase your cadence to a level which is just slightly uncomfortable and then maintain it for the length of the interval. Use a low (easy) gear. Recover between the intervals for several minutes while pedaling at your normal cadence. Over the course of several weeks extend the duration of each interval and the combined interval time for the workout.

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
OMFG!!!!






that is all....

[grace_ou]

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
OMFG!!!!






that is all....

*sigh* I feel over worked and abused today. It's gonna be a long summer!! I'm cranky bitchy and hungry today!

[Mountain_Goat]

*sigh* I feel over worked and abused today. It's gonna be a long summer!! I'm cranky bitchy and hungry today!

fawk I wonder why??!!!! Geezus...you do more in a day than I do in a week...and *I* am tired ...hungry and cranky...

whew....

You need a Colorado vacation....just sayin....

[LoveMyInk]

fawk I wonder why??!!!! Geezus...you do more in a day than I do in a week...and *I* am tired ...hungry and cranky...

whew....

You need a Colorado vacation....just sayin....

CO vacation supported by me too!


hot oil massage by Grace and Goat = win

[Mountain_Goat]

CO vacation supported by me too!


hot oil massage by Grace and Goat = win

^^^^^^^^^^^^^^^^^^^^^^^
this!

[NC_RudeBoi]

Holy Hell that's a workout

[grace_ou]

Holy Hell that's a workout

I had 5 hours of that **** today!