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  1. #511
    Riding for Redemption grace_ou's Avatar
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    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??

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  2. #512
    Lift BIG Mountain_Goat's Avatar
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    Happy St Patty's Day Babe!

    My OV35 workout log:
    http://forum.bodybuilding.com/showthread.php?t=128303161

    Jeep Rubicon=Hummer Recovery Vehicle
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  3. #513
    *MSC* OG NC_RudeBoi's Avatar
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    Hope everyone had a good weekend and great St. Patty's day!
    *TARHEELS*

    -USAF-

    ★cVc★

    ***MISC Strength Crew***

    **DIRTY SOUTH CREW**
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  4. #514
    Make the Game Easy... B1GinNY82307's Avatar
    Join Date: Aug 2007
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    Stats: 5'9", 182 lbs
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    hope you had a great weekend!

    I gotta remember to check this log when no one is around me at work....
    Free Agent
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  5. #515
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by B1GinNY82307 View Post
    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???
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  6. #516
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by NC_RudeBoi View Post
    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
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  7. #517
    Riding for Redemption grace_ou's Avatar
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    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.
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  8. #518
    Lift BIG Mountain_Goat's Avatar
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    Originally Posted by B1GinNY82307 View Post
    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?
    My OV35 workout log:
    http://forum.bodybuilding.com/showthread.php?t=128303161

    Jeep Rubicon=Hummer Recovery Vehicle
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  9. #519
    Lift BIG Mountain_Goat's Avatar
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    Originally Posted by grace_ou View Post
    Yeah it's prob not work safe for everyone. Uhm.. sorry???
    LOLz



    ummmm yeah me too....
    My OV35 workout log:
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  10. #520
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by Mountain_Goat View Post
    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.
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  11. #521
    Lift BIG Mountain_Goat's Avatar
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    Originally Posted by grace_ou View Post
    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
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  12. #522
    Registered User laurabelned's Avatar
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    i think it is really good
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  13. #523
    Believe In Yourself vanessa40's Avatar
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    Good Morning..
    Just wanted to pop in and say Hi
    Daily Journal
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    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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  14. #524
    Lift BIG Mountain_Goat's Avatar
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    My OV35 workout log:
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  15. #525
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by vanessa40 View Post
    Good Morning..
    Just wanted to pop in and say Hi
    HI!!!! *waves*
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  16. #526
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by laurabelned View Post
    i think it is really good
    Thanks..
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  17. #527
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by Mountain_Goat View Post
    Yes it is!!! Great day in the weight room today!!


    Allison Stokk pole vaulter.. I love pole vaulters.



    Leryn Franco Javelin thrower
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  18. #528
    Riding for Redemption grace_ou's Avatar
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    LOL..
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  19. #529
    Lift BIG Mountain_Goat's Avatar
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    Originally Posted by grace_ou View Post

    Allison Stokk pole vaulter.. I love pole vaulters.
    I love them too....can I has one?
    My OV35 workout log:
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  20. #530
    Riding for Redemption grace_ou's Avatar
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    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
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  21. #531
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by Mountain_Goat View Post
    I love them too....can I has one?
    Sure we just need a pole vaulting team!

    I would so invest...
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  22. #532
    I need an adult LoveMyInk's Avatar
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    Originally Posted by grace_ou View Post



    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
    The choice to break our own hearts to save another
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  23. #533
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    Originally Posted by LoveMyInk View Post
    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.
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  24. #534
    Lift BIG Mountain_Goat's Avatar
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    Originally Posted by grace_ou View Post
    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...

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  25. #535
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    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
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  26. #536
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    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.
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  27. #537
    Lift BIG Mountain_Goat's Avatar
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    Originally Posted by grace_ou View Post
    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....
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  28. #538
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by Mountain_Goat View Post
    ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
    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!
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  29. #539
    Lift BIG Mountain_Goat's Avatar
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    Originally Posted by grace_ou View Post
    *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....
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  30. #540
    I need an adult LoveMyInk's Avatar
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    Originally Posted by Mountain_Goat View Post
    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
    The choice to break our own hearts to save another
    from suffering is true compassion.



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