Grace's Asylum

[austin.j.taylor]

It's a lot like making love in a canoe...........

In that it's f*cking close to water.

Boom!


Exactly my point. For someone who swizzles bourbon and smokes good cigars, your taste in beer is sad.

[grace_ou]

It's a lot like making love in a canoe...........

In that it's f*cking close to water.

LOL well I kind of drink it like water so...

Boom!


Exactly my point. For someone who swizzles bourbon and smokes good cigars, your taste in beer is sad.

IDK Y but I have never really tried different varieties of beer. I've been drinking miller or coors light forever. I've tried hundreds of different cigars and booze though.

[grace_ou]

Date: Friday, Dec. 14,2012
Sleep: 6

Notes: OK finally!!! I swear I'll be back to regular posting from here on. I have everything caught up and school ended!! So back to the norm..

Weightlifting:

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

Squats
10x3 @ 175

Sumo dead
10x3 @ 125

Hurdle Hops
x10 @ bw
x5 @ 10
x5 @ 15
x5 @ 20
x5 @ 25
x5 @ 25
x5 @ 20
x5 @ 15
x5 @ 10
x10 @ bw

Decline squats
4x10 bw

Hip thrusters
3x10 with feet on a small ball

knee ext
2x10 w/ bands

Stabilization w/ therabands 2x10 on each
A.Knee extension
B. KNee abduction
C. knee flexion
D.Knee abduction

Abs
roll outs 2x20
prisoner abs 2x20 with band

Running: Treadmill
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

[BobisMighty]

LOL well I kind of drink it like water so...

IDK Y but I have never really tried different varieties of beer. I've been drinking miller or coors light forever. I've tried hundreds of different cigars and booze though.

Lol well then I guess it suits its purpose then.

Nice lowerbody workout. That seems like a lot of volume on jumps!

[DerekEt]

Really strong Lateral Raises for a girl O_o

[grace_ou]

Lol well then I guess it suits its purpose then.

Nice lowerbody workout. That seems like a lot of volume on jumps!

Prob comes from traveling to many places where it's not safe to drink the water.

Yeah I took the weekend off to chill so I could afford the volume on Friday.

[grace_ou]

Really strong Lateral Raises for a girl O_o

LOL, not bAd for a girl..

[boostthis89]

workouts looking good grace.. I wanna see you do some heavier deads
that video was only 705 but it was a warmup

[grace_ou]

workouts looking good grace.. I wanna see you do some heavier deads
that video was only 705 but it was a warmup

ME TO! I wanted to refocus of strength training as soon as I got home this fall but I've just been to far behind on school and other stuff. I should be good to go as of today though, so hopefully I can focus more on strength training and less on cardio for a while.

Dude it looked so easy!

[grace_ou]

Date: Monday, 12/17/12
Sleep: 7-8
Hydration: 42
Mood:
Resting Heart Rate: 42
Blood Pressure: 115/75


Supplements:None I've been shipping sups lately..

Recovery Methods:
I went dancing... did a few shots and tipped a stripper..

Yoga/pilates: Pelvic floor training
Total Time: 1.00 hour


Weightlifting: Deads

Sumo deads
4x5 @ 115-125-145-155
3x3 @ 165-175

Con. Deads
5x3 @ 155-165-175-185-195
2x2 @ 225-245

Partial Deads
3x3 @ 255-265-275

Rack pulls
3x2 @ 285-295-300


Notes: Yeah I don't know...

[bustermac]

What did you tip her for?

[BobisMighty]

Nice. Very deadlift centric workout haha. Your hams and glute must be thanking your right now.

[grace_ou]

What did you tip her for?

Dude you have to tip hawt strippers just for existing!

Have you seen the rebuilt blog yet?? How's it looking? I still have a long way to go on it.

[grace_ou]

Nice. Very deadlift centric workout haha. Your hams and glute must be thanking your right now.

Yeah I need to see where I'm at with the lifts, so I know how much work I need to do over this winter and spring!!

[bustermac]

Dude you have to tip hawt strippers just for existing!

Have you seen the rebuilt blog yet?? How's it looking? I still have a long way to go on it.

Looks great.



The blog I mean...nice format. Yeah, that.

Going to have to try that Pico de Gallo recipe.




By the way, you'll want to remove that "www." from the link in your sig...it's in the wrong place and makes it look like the blog is broken if you just copy/paste the address from your sig.

[grace_ou]

Looks great.



The blog I mean...nice format. Yeah, that.

Going to have to try that Pico de Gallo recipe.




By the way, you'll want to remove that "www." from the link in your sig...it's in the wrong place and makes it look like the blog is broken if you just copy/paste the address from your sig.

**** yeah I didn't even notice that. I'll fix it later.

[grace_ou]

Date: Tuesday, 12/18/12
Sleep: 6
Mood:

Supplements: none...

Recovery Methods:
Morning: Dry skin brushing w/ light massage an joint compression

Yoga: recovery & flexibility
Total Time: 1.00 hour

Cycling: Vo2 testing
Total Time: 45 mins

Weightlifting: upper

Push ups
4x15 on loops

Pull ups
4x15

Brandford press
3x12 bands and bar attachment

Superset
A. Front raises 3x12 band
B. Side raises 3x12 band

Superset
A. Pull ups V grip 3x12 assisted
B. Band reverse delt flies 3x12

Supersets with bands
A.Concentration band curls 3x12
B.Single arm press downs 3x12

Notes: bite me...


Date: Wednesday, 12/19/12
Sleep: 9 oh yeah... a good nights sleep for a change..
Mood:

Supplements: Tuesday night I started mass dosing b-vits exp 12 this will be paired daily with an herbal drink to boost red blood cells. I'm not gonna post how much I'm taking because it's really high and that shouldn't be done without doctor's supervision.

One of the doses of b12 is taken just before I go to bed at night with melatoin because it can help with insomnia to. That dose I tell you is 1,000 mcg lozenge + 10 on melatonin.

Multivitamin - evening prim rose oil - garlic oil - Extra C, E, A, D - coral calcium - creatine -

Recovery Methods:
Morning: Dry skin brushing w/ light massage an joint compression
Night: Hot tub soak - Guided hypnotherapy

Yoga: recovery & flexibility
Total Time: 1.00 hour


Weightlifting:

Stretches for warm up: 20 mins
A.Hamstring
B.Quads
C.Calf
D.Hips


box squats
10x3 @ 145
5x3 @ 165

Decline squats
3x8 @ BW
5x5 @ 20-20 DB's
3x8 @ BW

Squat jumps on to low box
5x10

Step ups
3x10 bw

Swiss ball bridges
3x10

Therband
3x10 on each ~ alternating sides
A.Knee extension
B. Knee abduction
C. knee flexion
D.Knee abduction

[grace_ou]

Lemon Meringue Cake, gluten free





So I don't have to retype link.. http://gracesasylum.com/2012/12/20/l...e-gluten-free/

[KissIcon]

both look delish..........



nice training as always btw.
how ya doing?

[grace_ou]

both look delish..........



nice training as always btw.
how ya doing?

LOL tired.. Not the best way to be entering a new training cycle! But it what it is.. Everything has just been so hectic since I got home. Just wrapped up school so things are bit easier now.

How's it goin in your part of the world??

[izzygrant]

Obviously, I am subbed

[KissIcon]

LOL tired.. Not the best way to be entering a new training cycle! But it what it is.. Everything has just been so hectic since I got home. Just wrapped up school so things are bit easier now.

How's it goin in your part of the world??

Hangn' in there. 2 weeks of PT wrapped up, 2 more to go then another re-evaluation. Feeling ok. Didn't realize just how much strength I have lost. I feel like a newb again and I haven't even made it into the gym yet.

[grace_ou]

Obviously, I am subbed

Great, you're just in time to learn how to make a stone trainer for less then 10 bucks! LOL

[grace_ou]

Hangn' in there. 2 weeks of PT wrapped up, 2 more to go then another re-evaluation. Feeling ok. Didn't realize just how much strength I have lost. I feel like a newb again and I haven't even made it into the gym yet.

Don't worry strength comes back. I'm not to happy with where mine is right now either.

[grace_ou]

The easiest solution to stone training at home.

This is so easy you'll prob feel stupid for not thinking of it. Stone trainers can run about 80 bucks which to me is just a stupid ****ing price. Here's what I do.

Take db handles, which I think I paid 10 dollars for.


Take off the rubber piece.


Load the bar.. put on the screwey things on the end..

Ok you should have at least 4 I was being lazy cause I was just taking the pic.

Just make sure you have those screw things very tight and not to close to the ends. Then go .... just lift it up like a stone.

It's that simple.

[KissIcon]

Don't worry strength comes back. I'm not to happy with where mine is right now either.

it is just so phucking frustrating. And I have been hearing alot from the PT therapist that it won't be quick either. Doc says the same thing. I want to prove them wrong but trying to stay cautious at the same time. Guess I need to be patient, which I do not have a lot of......

[BobisMighty]

Merry christmas grace. I always though of making something like that for stone training for use in a commercial gym.

[grace_ou]

it is just so phucking frustrating. And I have been hearing alot from the PT therapist that it won't be quick either. Doc says the same thing. I want to prove them wrong but trying to stay cautious at the same time. Guess I need to be patient, which I do not have a lot of......

Being patient is always the hardest part! It's a fine line between pushing toward recovery and hindering the results. Just do the best you can.

[grace_ou]

Merry christmas grace. I always though of making something like that for stone training for use in a commercial gym.

Merry Christmas BOB!!


I do not for the life of me understand why a stone trainer cost $80 bucks! It's a rip off. It's a pipe with a flat bottom and screwy thing on the top. I ain't paying 80 dollars for a piece of pipe cause somebody gave it a name like "stone trainer". And those cheap ass weights you can buy at Walmart with plastic coverings work the best for mimicking stones with plates cause the surface is a bit rough. If they are to slick you can sand paper them a bit. Works great.

[austin.j.taylor]

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.