Grace's Redemption Training Log

[grace_ou]

Hi I’m Grace and I’m an endurance athlete with powerlifting addiction. I’m outlaw cyclist, riding for redemption, adventure racing enthusiast, iron addict, bar room brawler, alcohol consumption specialist and all round bitch… I’m not here to offer advice or to motivate anyone. I’m just some crazy bitch that trains too much, eats too much and drinks too much and on occasionally does a few races. I’m currently 5’2 and about 150 lbs. I’m your standard endurance athlete, and I’m currently on the injured status list!!! So..

I guess this training log is kinda what we refer to as outlaw justice. You **** up you pay your dues till you earn your spot back. Given I just moved from outlaw back to redemption and the injury of coarse.. I don't currently hold MY spot as lead cyclist or expeditionist. I guess I don't have to say I'm not ****ing happy about this! This is my ****ing team nobody leads it but me! I will have my spot back by summer! It's ok though, I believe pain and suffering is good for the soul. I’m prepared to suffer as much as need to get back to where I belong.

As a reference for where I’m starting I’m coming back from a back injury. I’ve been rehabbing for 5 to 6 weeks now. Go find the rehab log if you give a **** about that cause I don't ... moving on..

[grace_ou]

(This was not the best start to coming off rehab and I got my ass chewed for it.. despite the circumstance.)

Today's Mood:
Sleep: 8 hours, a bit restless

: 115/75
Rested heart rate: 52
Fasted Blood sugar: 96

Supplements: Multivitamin w/ extra b’s – Vitamin c 1,000 mg,s 3x’s a day – Zinc 50 mg 2x’s a day – amino acid complex plus glutamine at 300 mg a day – bromelain 500 mg 3x’s a day – green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Training Notes: Today was only my second real day back at full training since the injury. I’m not at all happy as to the overall day. I missed weight training and few other things. There was an incident at my son’s school where they had to go on lock down while the police tracked down armed escape convicts.. My son happened to be on field trip to another school and it was nerve-racking not knowing exactly where he was through this. So I missed some training time waiting on info on that.

Recovery Methods:
Alternating icing and moist heat on lower back & hamstrings.
Night: Guide hypnotherapy aimed at healing. Basically it’s a very relaxing way to imagine the healing process and light massage.



Cycling: Vo2 Training on road bike, med gear.

20 min incremental warm up
8 min @ 70%
6 mins @ 75%
4 mins @ 80%
5x(45+45 secs) 85% / 60%
5x(45+45 secs) 90% / 50%
5x(45+45 secs) 100% / 50%
5x(45+45 secs) 100% / 50%
22 minute incremental cool down
Total: 1.30 hours

Cycling Notes: No back pain today and the intensity felt great.

Back Rehab: 35 minutes (setsXreps weight)

Kneeling Leg kickbacks (bracing lower back) 2×10 bw

Kneeling Straight leg Raises (bracing lower back) 2×10 bw

Hamstring curls (from kneeling position) 2×10 bw

Glute bridge raise 2×20 bw

Glute bridge raise w/ a leg lift added 4×12 bw

The following exercises are done with a weighted bar and bands attached. Bar held overhead and bands attach to feet.

Leg lifts from back lying position 2×10 w/ band resistance

Scissors 2×10 w/ band resistance

Roll ups 2×10 w/ band resistance

Squats 4×10 w/ 20 lb bar plus band resistance



Ps- Today's going much better!

[Mountain_Goat]

fawk yeah Babe!

[-=FLEX=-]

In on 5 star thread....

[grace_ou]

fawk yeah Babe!

Hey sweetie!! Sup? Dude ya have it been around much, how's life going?

[grace_ou]

In on 5 star thread....

Thanks!

[Mountain_Goat]

Hey sweetie!! Sup? Dude ya have it been around much, how's life going?

Life is better. Got rid of a certain fungus in my life.

training is good but my damn kiddo gave me the crud last week...I'm slowly recovering from that....but only missed a couple of gym days. still not logging myself...just not into it right now. don't worry...I still stalk you all the time...

[grace_ou]

Life is better. Got rid of a certain fungus in my life.

training is good but my damn kiddo gave me the crud last week...I'm slowly recovering from that....but only missed a couple of gym days. still not logging myself...just not into it right now. don't worry...I still stalk you all the time...

Well that's good to hear! The fungus booting not that your sick.. It's going around hear to. The guys came back from their road trip, every damn one of them sick! I have been like fort knox in cold protection. I've been zicam and drinking as much fresh juice I can, anything to boost my immune system! I have antibacterial wipes all the house! LOL So far so good I haven't gotten it. Keeping my fingers crossed I don't!

Glad to hear your still training! Yesterday was my first real day back to training outside rehab so I'm stoked!! I benched 120 today with only a little pain! I'm just thrilled with that.

[Mountain_Goat]

Well that's good to hear! The fungus booting not that your sick.. It's going around hear to. The guys came back from their road trip, every damn one of them sick! I have been like fort knox in cold protection. I've been zicam and drinking as much fresh juice I can, anything to boost my immune system! I have antibacterial wipes all the house! LOL So far so good I haven't gotten it. Keeping my fingers crossed I don't!

Glad to hear your still training! Yesterday was my first real day back to training outside rehab so I'm stoked!! I benched 120 today with only a little pain! I'm just thrilled with that.

Everyone I work with has been sick at least ONCE over the past 3-4 weeks. blech. Hey getting back to training FTW!!! I finally did squats on Sunday. It has been a LONG time. Got up to a whimpy 245lbs...and was so damn happy. LOL...sore as hell today though.
Nice job on the 120lbs benchin! You'll get back to 100% in no time Babe.

Hard to avoid the colds and crap when you have kids in the house. Glad you haven't caught it.

[grace_ou]

Everyone I work with has been sick at least ONCE over the past 3-4 weeks. blech. Hey getting back to training FTW!!! I finally did squats on Sunday. It has been a LONG time. Got up to a whimpy 245lbs...and was so damn happy. LOL...sore as hell today though.
Nice job on the 120lbs benchin! You'll get back to 100% in no time Babe.

Hard to avoid the colds and crap when you have kids in the house. Glad you haven't caught it.

I am a germaphob when people get sick! LOL, I tell kids and everyone don't breath on me or near me or even in the same as me! Stay at least 6 feet away! I'm not making soup or touching anyone's germy forehead! I do will anything to avoid getting sick.

[kingscross]

In for bar room brawls.

[KissIcon]

Back at it almost full boar I see.
Way to go Grace.
But you know I am still gonna say.... becarefull, watch it, ect. ect.
Nice start.



luv that smiley.....

[KissIcon]

Life is better. Got rid of a certain fungus in my life.

training is good but my damn kiddo gave me the crud last week...I'm slowly recovering from that....but only missed a couple of gym days. still not logging myself...just not into it right now. don't worry...I still stalk you all the time...

Yo! MG!!, what's up brutha...long time no see.
Sorry about the fungus.....
I feel for ya about having a case of the crud too. I have been lucky......so far....

I am a germaphob when people get sick! LOL, I tell kids and everyone don't breath on me or near me or even in the same as me! Stay at least 6 feet away! I'm not making soup or touching anyone's germy forehead! I do will anything to avoid getting sick.

^^ditto!^^x2
I'm a nut case when people around me are sick and I have to be near them....though not too close, even in my own house!

[grace_ou]

In for bar room brawls.

Well I haven't been a brawl yet today, but I did just come from lunch so I has food porn!

[grace_ou]

Back at it almost full boar I see.
Way to go Grace.
But you know I am still gonna say.... becarefull, watch it, ect. ect.
Nice start.



luv that smiley.....

Not to quite to full training but getting on it soon..

[Mountain_Goat]

Yo! MG!!, what's up brutha...long time no see.
Sorry about the fungus.....
I feel for ya about having a case of the crud too. I have been lucky......so far....

Well the good thing about fungus...is that it makes you soooo appreciate your time WITHOUT it! LOL!!! She's gone now and life is good.

Good to see you as always Brutha!

Well I haven't been a brawl yet today, but I did just come from lunch so I has food porn!

mmmmmmmmmmmmmmmmmmmm porn.....

[grace_ou]

Today’s Mood:

Blood Pressure: 115/75 Resting Heart Rate: 46 Blood Sugar: 92 fasted

Hydration Weight: 42 Hydration Intake: 41 Sleep: 7

Supplements: Multivitamin w/ extra b’s – Vitamin c 1,000 mg,s 3x’s a day – Zinc 50 mg 2x’s a day – amino acid complex plus glutamine at 300 mg a day – bromelain 500 mg 3x’s a day – green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Recovery Methods: Alternating icing and moist heat on lower back & hamstrings.
Night: Guide hypnotherapy aimed at healing. Basically it’s a very relaxing way to imagine the healing process and light massage.

Training Notes: Benched today, first time since the injury. It went good only minor back pain and stiffness. Got out of running today because it was snowing & raining.. cold rain is something I'm not really equipped for simply because we don't get enough cold rainy days for it to be worth buying the appropriate clothes for. It'll be gone by tomorrow.

Weight Training: Bench & Tris

Flat bench Press: 3 sets of 10 @ 100 lbs 3 sets 3 @ 120 lbs (warm ups not listed)

Incline Chest Press: 3x10 @ 50

Decline Chest Press: 3x5 @ 85

Overhead cable press: 3x10 @ 50

Pec Deck: 3x5 @ 55

Cable Crossovers: 3x10 @ 30 -35 - 40

Rope Kickbacks: 3x10 @ 30 ES

Flat Bar Pressdowns: 3x10 @ 60 - 70 -80

Reverse Flat Bar Pressedowns: 3x10 @ 50 -60 -70

Prisoner Abs: 5x10 @ 100

Handbike: 20 mins L- 1 Hills 3.50 miles (This is for shoulder health not cardio.)


Seriously I'm done with winter, somebody make it end!

Cycling: Spinning: Vo2 Road bike med to large gears

15 min. incremental warm up & gear ups

5X (5 + 10 mins) med/95% + large/50%

15 min. incremental cool down up

1.45 hours

[KissIcon]

Dayum Grace, you going right back into it. Niceeeee.
ANd yeah, this winter chit can be over with anytime now.

[grace_ou]

Dayum Grace, you going right back into it. Niceeeee.
ANd yeah, this winter chit can be over with anytime now.

Yeah, well I feel every minute of those workouts this morning. I am soooo sore.

[KissIcon]

Yeah, well I feel every minute of those workouts this morning. I am soooo sore.

I feel ya on that as well. I did chest on Sunday and Monday I was more sore than I had been in several weeks. Back last night and same thing. I am out of a good BCAA at the moment so that might have a little to do with it but I also switch up a bit,so that too......
I do know, in some ways, what you are going through. You pushing through it though. Most would sit and moan about it.

[grace_ou]

I feel ya on that as well. I did chest on Sunday and Monday I was more sore than I had been in several weeks. Back last night and same thing. I am out of a good BCAA at the moment so that might have a little to do with it but I also switch up a bit,so that too......
I do know, in some ways, what you are going through. You pushing through it though. Most would sit and moan about it.

Oh God.. today's killing me. It's only 10am and I'm already in pain and wore out. I was doing GM's today as part of my back rehab .. and I was using a weighted bar that has a band attachment. Well the bars shorter then a lifting bar so I have to keep my hands closer in then normal and I attached the bar & bands before shelving it. I just in placed on my shoulder just fine. However after 5 set 10 good mornings my shoulders just would not give enough to lift the damn bar off of them!! They were sore and tight before even started... So embarrassing!


I'm currently taking bcaa's either. The last time I used them I got to where they made me nauseous so I stopped.

[KissIcon]

Oh God.. today's killing me. It's only 10am and I'm already in pain and wore out. I was doing GM's today as part of my back rehab .. and I was using a weighted bar that has a band attachment. Well the bars shorter then a lifting bar so I have to keep my hands closer in then normal and I attached the bar & bands before shelving it. I just in placed on my shoulder just fine. However after 5 set 10 good mornings my shoulders just would not give enough to lift the damn bar off of them!! They were sore and tight before even started... So embarrassing!


I'm currently taking bcaa's either. The last time I used them I got to where they made me nauseous so I stopped.

Ther are a couple of BCAAs that have done that to me. I just finished a tub from Formutech Nutrition called Ebdurance BCAA Plus. I rana log. It was a pretty decent supp. They have another one called Preform, I think. Haven't tried that one yet though. I just mix thema little weaker, diluted with more water to help offset any symptoms if they arise. I need to start back on something though. Magnum's DNA is great but it comes in capsule form and it gets tough trying to take 8 of them suckers at one time.

[grace_ou]

Blood Pressure: 115/75 Resting Heart Rate: 48 Blood Sugar: 94 fasted

Hydration Weight: 42 Hydration Intake: 38 Sleep: 8

Supplements: Multivitamin w/ extra b’s – Vitamin c 1,000 mg,s 3x’s a day – Zinc 50 mg 2x’s a day – amino acid complex plus glutamine at 300 mg a day – bromelain 500 mg 3x’s a day – green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Recovery Methods: Alternating icing and moist heat on lower back & hamstrings.
Night: Guide hypnotherapy aimed at healing. Basically it’s a very relaxing way to imagine the healing process and light massage.

Training Notes: Benched today, first time since the injury. It went good only minor back pain and stiffness. Got out of running today because it was snowing & raining.. cold rain is something I'm not really equipped for simply because we don't get enough cold rainy days for it to be worth buying the appropriate clothes for. It'll be gone by tomorrow.

Weight Training: Lower back rehab - upper back strengthening & biceps

Deadlifts
5x10 with bar and bands

Good mornings
5x10 bar & bands

Hypers
3x10

Chest Supports Rows machine
2x8 @ 55
2x5 @ 75
3x3 @ 85

Face Pulls
4x10 @ 60

Cable Rows
4x10 @ 60

Lat pulldowns Wide
1x10 @ 40
1x10 @ 50
1x10 @ 60

Lat pulldowns Close
1x10 @ 40
1x10 @ 50
1x10 @ 60

Standing Wide Grip Lat pulldowns
1x8 @ 60
1x8 @ 70
1x8 @ 80
1x8 @ 90

Hammer curls
1x5 @ 20 & 20
1x5 @ 25 & 25
1x5 @ 30 & 30

Close grip flat bar cable curls
1x8 @ 50
1x8 @ 60
1x8 @ 70

Single arm cable con. curls
5x5 @ 30 ES

Fore arm & grip hold w/ dbs

Notes: Yeah this workout came with a bit of discomfort and a little pain.. but the pain wasn't to bad while I was working out.

Cycling: Spinning Vo2
30 mins in I started having muscle spams & cramps in my lower back so I had to bail on this.. SO I took about an hour break and moved to the gym.. no running because that didn't seam wise with the back muscles cramping..

Stair Climber (revolving steps)
20 mins .. not a crazy pace as I had to stay walking slow enough to keep my back straight..


New barefoot trail shoes and stair climber apparently don't mix! I'll be taping that for at least 2 to 3 days.

Hand bike:
25 minutes L-3 High hills

Recumbent bike:
30 minutes moderate pace with low hill profile.

[KissIcon]

You cutting it no slack there Grace. That's awesome. Jealous of deads and goodmornings

I know what you mean about time. All I could pull for you was a quickie

i'll do better next time

[grace_ou]

You cutting it no slack there Grace. That's awesome. Jealous of deads and goodmornings

I know what you mean about time. All I could pull for you was a quickie

i'll do better next time

I really have to find out where to buy those underwear! LOL




of coarse those girls little booties... I may have to much ass for those! Sexy underwear always made for tiny little girls. LOL

[Mountain_Goat]

New barefoot trail shoes and stair climber apparently don't mix! I'll be taping that for at least 2 to 3 days.

OW!!!!!

YUM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I really have to find out where to buy those underwear! LOL

Where do I find the underwear WITH the present inside?

[grace_ou]

Ther are a couple of BCAAs that have done that to me. I just finished a tub from Formutech Nutrition called Ebdurance BCAA Plus. I rana log. It was a pretty decent supp. They have another one called Preform, I think. Haven't tried that one yet though. I just mix thema little weaker, diluted with more water to help offset any symptoms if they arise. I need to start back on something though. Magnum's DNA is great but it comes in capsule form and it gets tough trying to take 8 of them suckers at one time.

I was thinking I might try this,, the Taurine in it is the only thing really holding me back..


SAA SEQUENCED PROTEINS™ 3,960mg **
(Alanine, Glycine, Serine, Valine, Threonine)
** Daily Value not established
Other Ingredients:
Citric Acid, Taurine, Silica, Natural & Artificial Flavors, Acesulfame-K, Sucralose, & FD&C Blue No. 1.

What are SAAs and why are they about to redefine the way you train, the way you feel, and the way you look?
SAAs stand for SILK AMINO ACIDS (SAA), a chain of eighteen plus particular amino acids. Preliminary scientific data suggests that 5 of the 18 SAAs, when used in a precise ratio and in an exact sequence ... the effects can be outstanding

[KissIcon]

I had actually received some samples of this in a couple of my supp orders. Haven't tried it yet though. Looks interesting.......
WHat does the Taurine do to you?.....











Oh, and just buy you a pair of undies and cut them out yourself....

[grace_ou]

OW!!!!!



YUM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



Where do I find the underwear WITH the present inside?

Nothing a little tape want fix.. will be the first and last time I buy that kind of shoe though!


IDK.. If you find a pair with a present like that, I'll help you open it!

[Mountain_Goat]

IDK.. If you find a pair with a present like that, I'll help you open it!

Deal!!!!!!!!!!!!!!!!!!!!!!