Grace's Asylum

[grace_ou]

Great idea on the db handle but, anyone who owns a barbell can make a stone trainer by unscrewing one end of the bb and loading plates onto it. I got an old crappy bb that I bent that turned into 2 stone trainer handles, lol.

Yeah got a few different ones but the db handles are generally what I use. ****ing elite charges 80 for a stone trainer, you gotta be ****ing stupid to pay that.

[austin.j.taylor]

Elite charges crazy prices on a lot of things that make me giggle. Just look at any of their strongman equipment other than the economy farmers handles.

[boostthis89]

nice creativity grace!!! some of the things these sites sell are extremely easy to make, it just sucks cuz alot of people dont have access to the proper tools to make the equipment....

[grace_ou]

Elite charges crazy prices on a lot of things that make me giggle. Just look at any of their strongman equipment other than the economy farmers handles.

LOL sometimes I think they are just trolling people some of that ****.

nice creativity grace!!! some of the things these sites sell are extremely easy to make, it just sucks cuz alot of people dont have access to the proper tools to make the equipment....

At the price of some of that stuff you could buy the tools cheaper! Some of the stuff sold as "fitness equipment" have jacked up prices. Like this girl I'm dating just bought a weighted yoga ball for (and I'm so not kidding) $60!!! I took it back to the damn store went to walmart got a ball the size for 5 bucks and filled the damn thing full of sand. Said here saved ya 55 dollars. All you with them is hold them between your feet or in your hands.

[grace_ou]

Date: Catch up on the last few days...

The last few days I've had short vo2 cycling session. This couldn't hold over the holidays because I've already started supplementing to aide in building up the blood cells. I list the supps I'm using later and yes this a testing legal approach. Anyway ya have to work it with the vo2 training.

Also we got a little ice so I've done some ice biking the last two day..

I also did some lifting but nothing really grand, just light stuff.

Sorry lame post I know.. and ****ing lazy I took no pics while out biking.. I'm a bum I know. Better post later.. LOL

[grace_ou]

Date: 12/27/12
Sleep: 9-10
Hydration: 41
Mood:
Resting Heart Rate: 46
Blood Pressure: 115/75
Blood Sugar: 94
*I'm not sure why the need for blood sugar tracking, sometimes I just do what the cycling gods tells me. LOL

Supplements:Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – evening primrose oil – aloe vera – Mega doses of B's - horsechestnut - Dandelion Extract - Yellow Dock Extract -


Recovery Methods:
Morningry skin brushing followed contrasting shower & light massage.
Night: Guided hypnotheraphy

Oh and chocolate cake and ice cream!! This does not in any way belong ion my current diet! LOL Completely bad!



Yoga/pilates: With focus on pelvic floor and stretching.
Total Time: 1 hour

Cycling: Vo2
Total Time: 50 mins
15 min warm up
5x(60secs + 6 mins recovery)
cool down

Weightlifting:

Shoulder press Iso
2x10 @ 40 & 50
2x5 @ 75-85
3x3 @ 100-115-130

Front DB raises
3x8 @ 20-20
3x8 @ 17-17

Side DB raises
3x8 @ 20-20
3x8 @ 17-17

BTN pulldowns
1x10 @ 50
2x5 @ 60
2x5 @ 70
2x5 @ 80

Wide Grip pulldowns
1x10 @ 50
1x5 @ 60
1x5 @ 70
1x5 @ 80

Close pulldowns
1x10 @ 50
1x5 @ 60
1x5 @ 70
1x5 @ 80

Standing Wide grip pulldowns
1x10 @ 50
1x5 @ 60
1x5 @ 70
1x5 @ 80
1x5 @ 100
2x3 @ 120

Cable Rows
2x8 @ 80
1x8 @ 100
1x8 @ 120
4x4 @ 140

Iso Rows-working one side at time
1x5 @ 55
1x5 @ 70
1x5 @ 85
1X5 @ 100
1x5 @ 115
1x5 @ 130
3x3 @ 145

Decline Abs w/ weighted ball
4x20

Prisoner abs
4x20



Notes: I need a lot of greens in my diet right and since i've been having digestion problems this year I've taken up juicing them. I actually some of them. LOL


I swear it taste better then it looks.

Juice ... 1/2 cucumber - green apple - bunch of parsley - kiwi - lime - ginger - matchta green tea - splenda

Then I blend it with whey & greens. and ice ofcoarse

[BobisMighty]

Happy new year Grace!

How does the greens an whey taste? I mix controlled labs oximega greens with whey in the morning. it doesn't taste great, but it's drinkable.

[grace_ou]

Happy new year Grace!

How does the greens an whey taste? I mix controlled labs oximega greens with whey in the morning. it doesn't taste great, but it's drinkable.

Yeah that a good description, "drinkable". Alone like with water it has this slightly earthy after taste. I think ya get use to that when you start drinking anything with greens in it. I mix it with lots juiced fruits & veggies which improves the taste some.

[grace_ou]

Date: 1/2/13

Ok I couldn't ain't gonna lie... cause I might to need to detox this week. What there's 2 days left in this week I could do it! I been off drinkin and mountain biking but mostly drinkin, for the last few days.

I swear back to training today.

[grace_ou]

Date: Thursday,Jan.3 2013
Sleep: 6-7
Hydration via scale: 41

Mood:
Supplements:Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – evening primrose oil – aloe vera – Mega doses of B's - horsechestnut - Dandelion Extract - Yellow Dock Extract -


Recovery Methods: Soak in rev. - Guided Hypnotherapy and light massage.


Cycling: Vo2 test
* Dudes so made it through the test,, but immediately after I like puked coffee & cream all over the spin room floor. Not a pretty sight. LOL, I almost felt bad for the poor guy that had to mop that up.

Weightlifting: Shoulder stabilization / strengthening

Stretches 1x10 on all with 5 second holds
A. Shoulder flexion stretch
B. Shoulder abduction stretch
C. Shoulder external rotation stretch
D. Posterior Capsule stretch
E. Interior Capsule stretch

Active exercises 1x10 on all
A. Pendular exercise
B. Flexion wand exercise
C. Extension wand exercise
CI. Internal & external wand exercises
D. Towel stretch
E. Shoulder flexion
F. Shoulder extension
G. Shoulder abduction
H. Shoulder external & internal rotation

Push ups
5x10

Overhead press
3x10 w/ bar & bands

Single arm rows
3x10 w/ bands

High rows
3x10 w/bands

low rows
3x10

bent over rows
3x10

Front raises
3x10 bands

Side arm raises
3x10 bands

Bradford presses
3x10 w/ bar & bands

External rotations
2x10 @ 5-5

Internal rotations
2x10 5-5

Scarecrows
2x10 5-5

Concentration curls
3x10 w/ bands

Overhead presses
3x10 w/ bands

[BobisMighty]

I've never done a V02 test but it looks brutal.

[grace_ou]

I've never done a V02 test but it looks brutal.

They are little less brutal when you haven't been drinking for the last few days prior to the test.

[grace_ou]

Date: Friday, Jan. 4,2013
Sleep: 7
Hydration: 42
Mood:
Resting Heart Rate: 45
Blood Pressure: 115/75
Blood Sugar: 125
*I'm not sure why the need for blood sugar tracking, sometimes I just do what the cycling gods tells me.

Supplements:Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – evening primrose oil – aloe vera – Mega doses of B's - horsechestnut - Dandelion Extract - Yellow Dock Extract -


Recovery Methods:
[b][i]Morningry skin brushing followed contrasting shower & light massage.
Night: Guided hypnotheraphy

Yoga: Cycling specfic.
Total Time: 1 hour

Cycling: Vo2
Total Time: 1 hour
Heart rates: 165-195
20 min incremental warm up
10 x (30s+30s) 100%/50%
30 min incremental cool down


Running: Vo2
Total Time: 28 minutes
Heart rates: 163-178
Time test on the lower ropes coarse.

Don't panic cause there's no lifting, squats tomorrow.

Lunch..






and this what I got for letting the men pick our drinks!



It was kind of Asian spritzers and it had three different kinds of booze in it and I really don't think there was anything else in it. Four of those our waitress was damn hawt by the time we left.

[KissIcon]

wut? waitress no come home with you?? lol j/k

I've been peeking in on ya from time to time there Grace. Like the way your training is going.
Looking forward to seeing the squat training. (vids would work too )

[grace_ou]

wut? waitress no come home with you?? lol j/k

I've been peeking in on ya from time to time there Grace. Like the way your training is going.
Looking forward to seeing the squat training. (vids would work too )

Dude the way my training went today makes me wanna punch babies. It's amazing the way one day I feel my training's right on target and the next day I feel it's like it's completely ****ed!

[KissIcon]

Dude the way my training went today makes me wanna punch babies. It's amazing the way one day I feel my training's right on target and the next day I feel it's like it's completely ****ed!

I know how you feel. At least your training Going through the PT I have been doing has made me realize the strength and stamina I have lost. I actually have to build up the nerve again just to step back in the gym lol I am just a few days away from Dr's release, I hope.
If only I can stop the headaches.......

[grace_ou]

Date: Saturday, Jan. 5,2013
Sleep: 9

Mood:


Supplements:Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – evening primrose oil – aloe vera – Mega doses of B's - horsechestnut - Dandelion Extract - Yellow Dock Extract -


Recovery Methods:
[b][i]Morningry skin brushing followed contrasting shower & light massage.
Night: Guided hypnotherapy

Dear diary, I feel like a whiny little bitch right now, go ahead give me **** I deserve it. My day was just so awesomely bad I don't even know what to say without sounding like I have PMS and I'm being a ****ing cry baby.

I dumped 260 .. and when I say dumped I mean that literally right on the ****ing floor. I had hurdles hops and fell on my face. I got in this huge fight with my training partner/support guy. I'm pretty sure we just broke up. Like nasty fight!! Like we have been together for years. We trained together all the back to Texas days, he drives my support truck for races, he works with me on my recovery stuff. It's like ending a ****ing marriage! I could replace my old man easier!! (no offense Iron) Tank is my go to guy! Like he is always there to support me and now I guess were breaking up and it kinda sucks.

and that's the last you'll hear me sound like a cry baby I swear. Moving the **** on..

So today..

Squats... went like **** what else can I say.

hurdle hops .. yeah ya heard me say I fell on my face..

Lunges went ok.

Hip thrusters.. well of coarse that went fine.

Gm's went ok..

calf routine went ok..

Kind of worthless but there it is.

Speed deads tomorrow hopefully that goes better.

[grace_ou]

I know how you feel. At least your training Going through the PT I have been doing has made me realize the strength and stamina I have lost. I actually have to build up the nerve again just to step back in the gym lol I am just a few days away from Dr's release, I hope.
If only I can stop the headaches.......

What's really bothering me is that feeling of not being in control of things today. lol, I hate when I can't just brush off that feeling of ok today sucked. Suck it up and move on and improve tomorrow. Some days it's just hard to let **** go I guess.

But yeah your right at least I'm training I shouldn't really be complaining. I feel for ya it sucks when you feel like your starting over a gin. Hopefully your first day back in the gym will be a good one and it'll be encouraging!

[grace_ou]

I know how you feel. At least your training Going through the PT I have been doing has made me realize the strength and stamina I have lost. I actually have to build up the nerve again just to step back in the gym lol I am just a few days away from Dr's release, I hope.
If only I can stop the headaches.......

What's really bothering me is that feeling of not being in control of things today. lol, I hate when I can't just brush off that feeling of ok today sucked. Suck it up and move on and improve tomorrow. Some days it's just hard to let **** go I guess.

But yeah your right at least I'm training I shouldn't really be complaining. I feel for ya it sucks when you feel like your starting over a gin. Hopefully your first day back in the gym will be a good one and it'll be encouraging!

[KissIcon]

What's really bothering me is that feeling of not being in control of things today. lol, I hate when I can't just brush off that feeling of ok today sucked. Suck it up and move on and improve tomorrow. Some days it's just hard to let **** go I guess.

But yeah your right at least I'm training I shouldn't really be complaining. I feel for ya it sucks when you feel like your starting over a gin. Hopefully your first day back in the gym will be a good one and it'll be encouraging!

I do know that feeling, all too well. But yeah, we do need to just say "phuck it and let it the phuck go" (easier said than done lol)
I do hope for at least a decent day back........if I can avoid all the phuckn' "resolutioners"

[grace_ou]

I do know that feeling, all too well. But yeah, we do need to just say "phuck it and let it the phuck go" (easier said than done lol)
I do hope for at least a decent day back........if I can avoid all the phuckn' "resolutioners"

Oh good God at least I don't have to deal with resolutioners! I really feel for ya on that one!!! LOL

I only train in private gyms or training centers these days so I don't have to deal with that kind of **** any more.

[grace_ou]

I think I made a big mistake in not training all the way through my cycling season this year. That time I took off lifting I feel like it was huge mistake.

[KissIcon]

Oh good God at least I don't have to deal with resolutioners! I really feel for ya on that one!!! LOL

I only train in private gyms or training centers these days so I don't have to deal with that kind of **** any more.

hahahaha......sad part is only about 10% of these people will stick with it. Usually about April it starts to thin out, problem is..I DON'T HAVE THE FREAKN' PATIENCE FOR THEM

I may check into a Snap fittness closer to me though. Sounds cheesy but they do have a trainer on staff that I read a bio on; he broke his back several years ago. Dude is a freakn beast now. Problem is.....$$$$$$$....which I no got. Place is a 24/7 access though.

[grace_ou]

hahahaha......sad part is only about 10% of these people will stick with it. Usually about April it starts to thin out, problem is..I DON'T HAVE THE FREAKN' PATIENCE FOR THEM

I may check into a Snap fittness closer to me though. Sounds cheesy but they do have a trainer on staff that I read a bio on; he broke his back several years ago. Dude is a freakn beast now. Problem is.....$$$$$$$....which I no got. Place is a 24/7 access though.

Oh dude I would so no patience for that! Like i'm just a raging bitch lately. Short tempered, ill manner and very ****ing cranky I'd end punching one of those resolutioners between now and April! Maybe you'll get lucky and they'll quit early thing year!

Did you go talk to them?? It being the new year they be running deals on memberships right now.

[KissIcon]

Oh dude I would so no patience for that! Like i'm just a raging bitch lately. Short tempered, ill manner and very ****ing cranky I'd end punching one of those resolutioners between now and April! Maybe you'll get lucky and they'll quit early thing year!

Did you go talk to them?? It being the new year they be running deals on memberships right now.

OMG....we would so get along just fine lolololool
I have been like that for a while now. Guess just sitting around not being able to do chit and home stuff getting on my nerves. AAAGGGHHHHHH!

*light bulb just went off* Going to send an email to them to see if they are running any specials and maybe try a trial membership or something, once I am released.

[grace_ou]

OMG....we would so get along just fine lolololool
I have been like that for a while now. Guess just sitting around not being able to do chit and home stuff getting on my nerves. AAAGGGHHHHHH!

*light bulb just went off* Going to send an email to them to see if they are running any specials and maybe try a trial membership or something, once I am released.

Why not these days gym have to be competitive you never know what kind of deal you can get. A lot of them have a little cushion to make deals to! So if it's to high try to negotiate the price down! LOL I'm serious.

[KissIcon]

Why not these days gym have to be competitive you never know what kind of deal you can get. A lot of them have a little cushion to make deals to! So if it's to high try to negotiate the price down! LOL I'm serious.

Oh, i am going to try that. Snap is like less than a 10 minute drive. The Gold's O go to is closer to work, like 5 minutes away so I go after. Weekends, it's a 35 minute drive and really, the place suxs but it is convienent for work...if/when i get back lol

[grace_ou]

Oh, i am going to try that. Snap is like less than a 10 minute drive. The Gold's O go to is closer to work, like 5 minutes away so I go after. Weekends, it's a 35 minute drive and really, the place suxs but it is convienent for work...if/when i get back lol

Sorry I got distracted by bouncing boobs..

and butts..

LOL, yeah I think this could help me get over my day!



Bouncy things are always fun.

[KissIcon]

Sorry I got distracted by bouncing boobs..

and butts..

LOL, yeah I think this could help me get over my day!



Bouncy things are always fun.

that certinly works for me

[boostthis89]

too bad yall arent at my gym.. I dont think we have even gotten 1 new member since new years.. its empty and nice and quiet