BODYFORM"S & Grace's Asylum

[Mountain_Goat]

I havent even had coffee! Im sleeping in a sweat box this weekend. which coarse is just a heated room. Those of us doing this sleep in one cabin so our families aren't miserable to. We have a big festival going on so lots of visitors right now.

anyway.... were working on heat adaption an training. Its kind of hard to want to get up and drink coffee when you've been sweating all night. Its does give new meaning to being hawt and horny all night. LOL

I turned on my AC today....just sayin

[grace_ou]

I turned on my AC today....just sayin

You suck. I wanna sleep in ac.

[Mountain_Goat]

You suck. I wanna sleep in ac.

you know where to find me....

xoxo

[grace_ou]

you know where to find me....

xoxo

Aw I could really use a few days of refuge. Some ac, cold beer and ....... .. and sleep. lol

[Mountain_Goat]

Aw I could really use a few days of refuge. Some ac, cold beer and ....... .. and sleep. lol

LOL!!!! Heck I may even let ya sleep in....

[grace_ou]

LOL!!!! Heck I may even let ya sleep in....

Aw .. sleeping in.. not sure what that feels like anymore! I've had such a rough day like seriously I may explode today!

[grace_ou]

Date: Sunday,April 1,2012
Sleep: idk
Hydration: idk
Mood:

Supplements:
Cherry Limeade Bodyform - 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


Today ended in a **** storm. I'm so stressed and in some much trouble it's not even funny. My boss is throwing a tantrum like I have never seen. He's so pissed off he's booking a flight from Spain to here! I'll be lucky if I ride for this team after he gets here let working in the camp. Yeah he's super pissed.

I lead a race practice today with sponsors watching and me and two of my team mates all have sinus problems at the moment. We called support to bring us meds and they didn't check to make sure the meds they gave us were a non drowsy formula. So half way through practice were damn near passing out. We caused atleast 4 wrecks, we damaged several bikes and we looked like utter **** in front guys we were suppose to be convincing we give us more money. I'm lead out there ultimately it was all my responsibility.

To make it worse two days I was in wreck on the track that left me with bruises up one leg, damaged ribs and lower back bruises. So he's gonna return and I look like someone has beating the **** of me, I've damged several bikes this week and God only knows what my sponsor think right now.

The mans been cussing in Spanish for three hours while trying to book a flight. When he cusses at me in Spanish I know I done wrong cause I don't speak Spanish.

[BobisMighty]

Hey Grace, what's a Decline Squat?

Also that sounds like you got a bum wrap in front of your sponsors. I hope you were able to smooth things out and explain to them what happened.

Also the foots look great as usual!

[grace_ou]

Hey Grace, what's a Decline Squat?

Also that sounds like you got a bum wrap in front of your sponsors. I hope you were able to smooth things out and explain to them what happened.

Also the foots look great as usual!

Decline squats are used to either rehab a knees with patellar tendon problems or prehabing the knees. It increases the weight load on the pateller tendon, also hits the quads good. It's also good for knee tendonitis and few other things. It's in general a good exercise for runners & cyclist. I'm using it for prehab just to insure my knees are good and strong going into this summer. It's def one of those exercises that's good to start with body weight and work your way up and I believe I remember reading that it's best not to go over 75% of your max squat on these.
http://www.xcelfit.com/wp-content/up...it_April11.pdf



This is a good example for a smaller decline board. You need a wider and heavier one for decline squats with weights.

These are also great for single leg work, eccentric single leg decline squats. They are very effective even at low weight. This isn't an exercise that requires you to go real heavy on.
http://www.mendeley.com/research/bio...decline-squat/



I've tried the full weightloaded decline squats and the single leg body weight and pack loaded and I personally think I'm gonna stick with the single leg declines with weighted vest or packs, since I'm using it mostly for prehab.

Also if your up for a little more reading... LOL.. this is a great article. http://runningwritings.blogspot.com/...g-part-ii.html



I spent all morning with the sponsors and explaining what happen trying to spin this disaster! I think I'm ok. They handed over a check so... how bad could they be feeling. I'm promised them a repeat next week with more then double the mileage. We want be using the same support crew though.

It's better this stuff happens in practice though then while were actually touring or in a race. This was a huge mistake though and ultimately the blame is mine. I choose to work in camp and still race so it's gonna be up to me show I can do both and this certainly wasn't a great start at that!

To make it all worse the stupid medic just gave the other two guys a med that made them drowsy to me though it was a med I can't take. It's had ingredients in it I'm not suppose to take. So I had a bit of a worse reaction then the other guys did.

When we get meds out on a ride (and we do this alot) there's a list on the truck it stays in the first aid kit that tells the person bringing us meds if there is anything we can't take. That wasn't checked and then the fact that the meds given were a formula that causes drowsiness. That should never happen.

[NC_Tarheel]

You get your BodyForm yet??

[grace_ou]

You get your BodyForm yet??

Not yet babe..

[NC_Tarheel]

Not yet babe..

Should be soon!! It shipped from Cali on Friday!!

[grace_ou]

Should be soon!! It shipped from Cali on Friday!!

I will be looking for it then!!

[BobisMighty]

Oh I've seen people do decline squats at this rehab place I used to go to. I'll keep that in mind if i have any knee issues.

glad the sponsors forked over the dough. yeah that sounds like a really awful situation though. you don't want to mess around with meds.

[KSUtfx]

Awesome decline squat write-up, repped.. Will definitely incorporate into my program if any sign of knee problems shows up.

Also, subbed for more alcoholic smoothies and endurance training!

[grace_ou]

Oh I've seen people do decline squats at this rehab place I used to go to. I'll keep that in mind if i have any knee issues.

glad the sponsors forked over the dough. yeah that sounds like a really awful situation though. you don't want to mess around with meds.

It's always good to keep the knees strong .. I think decline squats make decent accessory work from time to time.

yeah.. we talk about what I had to agree to for that. LOL

[grace_ou]

Awesome decline squat write-up, repped.. Will definitely incorporate into my program if any sign of knee problems shows up.

Also, subbed for more alcoholic smoothies and endurance training!

Thanks. LOL, it takes alot of alcohol to get into endurance sports. Drunk or crazy..

[grace_ou]

Date: Monday, April 2,2012
Sleep: 5 to 6
Hydration: 36
Mood:

Blood pressure: 125/85
Resting heart rate: 56
Supplements:
Cherry Limeade Bodyform - 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


Notes: I'm not feeling overly well today. I have a sinus infection, I'm feeling hung over sorta from yesterdays incident. I haven't slept. I've been highly stressed all day. You can see my blood pressures higher then normal and I'm not very well hydrated at the moment. So basically I feel like **** today. All I really need is a good nights sleep and a bit of hydrating, so by tomorrow I should be back to my normal cranky self. I'm a def gettin me some ac to sleep in tonight.


(pic from the weekends trail ride)

Weightlifting:

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

Cable shoulder over head press
1x5 @ 20-20
1x5 @ 30-30
1x5 @ 40-40
2x3 @ 50-50
2x3 @ 60-60

Cable Flyes
5x10 @ 45-45

Front Db raises & Side DB raises
3x8 @ 25-25 for each

Bradford presses
4x10 @ 30

DB Snatches ES
5x5 @ 25-30-35-40-45
2x3 @ 50

Running: Road
Total Time: 45 mins
Heart rates: 155-165

Spin: *I choose to do a spin session so I could be around to deal with things in camp.
Total Time: 1.30 hours
15 min warm up
10 mins 70%
5 mins 75%
5 mins 80%
15 mins 60%
10 mins (30+30) 90%/50%
5 mins 60%
5 mins 70%
5 mins 75%
15 cool down
Total time 1:30


(pic from this weekends trail ride)


Meals: 1 post weight lifting
Whey - pineapple - egg whites


Meals: 2 post running
Oatmeal - apple - egg white omelet

Meals: 3 post cycling
sushi - spring rolls - grilled bison



Meals: 4
Salmon - salad - strawberries - red wine -

BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm

[BobisMighty]

strong benching and overhead presses chica!

[simp3204]

Sounded like quite a predicament with the medicine mishap. I'm glad your sponsors didn't pull out. Keep up the good work.

[grace_ou]

strong benching and overhead presses chica!

Thanks. it's cable work which is a little less impressive. lol

Sounded like quite a predicament with the medicine mishap. I'm glad your sponsors didn't pull out. Keep up the good work.

Yeah, that really sucked! It's the equivalent of giving up sleeping pills mid ride. It wasn't pleasant. **** happens though ya just gotta take it and move on.

[LoveMyInk]

wtf


how come i'm just finding out about this now?

[grace_ou]

wtf


how come i'm just finding out about this now?

IDK.. cause I have a mile long sig that nobody reads?

[NC_Tarheel]

wtf


how come i'm just finding out about this now?

Everyone's trying BodyForm but you

[LoveMyInk]

IDK.. cause I have a mile long sig that nobody reads?

psh!

jk i have been on my phone, it sucks

Everyone's trying BodyForm but you

not my fault you don't <3 me

[NC_Tarheel]

not my fault you don't <3 me

You take that back!!!

[grace_ou]

Rain, rain go away I wanna play in the mud today.

rain good lightening bad.....

[Mountain_Goat]

Geezus,...I read about your ride incident. Dayum girl. That sucks!!! How you feeling today?

No lightening here...just SNOW!!! LOLz.

Have fun mud wrestling!

[grace_ou]

Geezus,...I read about your ride incident. Dayum girl. That sucks!!! How you feeling today?

No lightening here...just SNOW!!! LOLz.

Have fun mud wrestling!

yeah that sucked but it all worked out.

Its more like mud sitting at the moment. I bogged down... Im stuck. lol waiting on someone to come pull me out now.

[Mountain_Goat]

yeah that sucked but it all worked out.

Its more like mud sitting at the moment. I bogged down... Im stuck. lol waiting on someone to come pull me out now.

Bike stuck or vehicle stuck?