Grace's Redemption Training Log

[grace_ou]

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....

It makes me nauseous.

[KissIcon]

It makes me nauseous.

ooohhhhh.

[grace_ou]

So I squatted 205 today.. not sure how I feel about that. On the one hand seams pretty good given the injury, on the other I think I had more except the scream pain my back disagreed. I aslo feel like it was high so not sure it really counts for true 205.

[Mountain_Goat]

So I squatted 205 today.. not sure how I feel about that. On the one hand seams pretty good given the injury, on the other I think I had more except the scream pain my back disagreed. I aslo feel like it was high so not sure it really counts for true 205.

Take it easy Girlio!!! ow ow ow!

[grace_ou]

Take it easy Girlio!!! ow ow ow!

I got 175 pain free.. 195 was when it really started to hurt .. LOL so of coarse i threw on 10 more lbs. but it didn't get me very far.

[Mountain_Goat]

I got 175 pain free.. 195 was when it really started to hurt .. LOL so of coarse i threw on 10 more lbs. but it didn't get me very far.

LOL

silly wabbit...

[IlliniTrack800m]

i just discovered the journal forum and after reading your journal, i'm more motivated than ever to continue lifting (currently cutting so I really hate it)

keep doing what you're doing and congrats on the 205 given the recent injury

thanks for the awesome log and subbed

[grace_ou]

LOL

silly wabbit...

LOL, I had to try. I'm getting a little anxious to get everything pulled into something a bit more organized. Like I don't mind having to add the rehab work but I getting frustrated and having to skip or reorganize my days. Like I've had to skip my run for like 4 days in a row now!! I hate to sound crazy but I need organized disorder!

And ****in hell I'm not happy with Chase having being given my spot as leader. Injured or not damn it it's mine! I've plannign on making his life miserable till I get it back! LOL

i just discovered the journal forum and after reading your journal, i'm more motivated than ever to continue lifting (currently cutting so I really hate it)

keep doing what you're doing and congrats on the 205 given the recent injury

thanks for the awesome log and subbed

Thanks, and welcome! I use to hate cutting, after a few years of cycling bulking & cutting though I just got use it and it's not such a big deal anymore.

[grace_ou]

Today’s Mood:

Blood Pressure: 115/75
Resting Heart Rate: 61 .. This is a result of a poor nights sleep and my body just screaming hey bitch give it a rest.
Sleep: 5 maybe, very restless.. my muscles were tense & tight all night. They were just overly tired. Yesterday I didn't eat enough which added to the problem. I had made sure to eat more then my maitence cals today and made sure they were quality calories.
Blood Sugar: 98 fasted

Hydration Weight: 40 Hydration Intake: 46

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: Morning: Dry skin brushing, sports massage.
In Training: I went to compression gear today to help get me through and help with soreness.
Night: Guide hypnotherapy / Alternating icing and moist heat on lower back & hamstrings through out the night.



Weightlifting:

Squats
1x10 @ 100
1x8 @ 125
1x6 @ 145
1x3 @ 165
1x3 @ 175
1x3 @ 185 *slight discomfort
1x3 @ 195 * Lower back pain
1x3 @ 205 *Yeah alot of back pain and high

Leg curls
1x10 @ 30
1x10 @ 50
1x10 @ 60
2x5 @ 80
1x5 @ 95
1x5 @ 105
1x3 @ 120

abductor machine
1x10 @ 70
1x10 @ 85
1x10 @ 100

adductors machine
1x10 @ 70
1x10 @ 85
1x10 @ 100

Gluteextensions
2x5 @ 40
2x5 @ 55
2x5 @ 70
2x5 @ 85
2x5 @ 100

Ok no my typical leg workout but none of those things taxed my lower back.. and I wanted to throw in tomorrows lifting with today because I'm going out of town and not sure I will able to lift tomorrow.

Military machine press
???? I guess I forgot to write down the numbers on this one.

Lateral DB raises
6x5 @ 22.5-22.5

Forward front raises
6x5 @ 25-25

Bradford Presses
6x5 @ 25

Shrugs
??? lol, I did them I swear.

DB Snatches *These tax my back a bit, so slow and controlled snatches not alot of explosiveness in these today.
1x5 ES @ 20's
1x5 ES @ 25's
1x5 ES @ 30's
5x3 ES @ 30's



Run:Indoor track
41 mins
Heart rates 164-177

Handbike: This is not cardio. It's for shoulder health & endurance.
20 mins L-3 high hill profiles

Cycling:Finally a little trail riding!! It was very nice weather today!
I just went to out to ride for fun today. I didn't track anything!!


It'll be nice when some greenery comes back!!

[grace_ou]

Date:Friday, Feb. 15,2013
Today’s Mood:
Blood Pressure: 115/75
Resting Heart Rate: 48 .. That's an improvement.
Sleep: 7 to 8 ok
Blood Sugar: 94 fasted

Hydration Weight: 40 Hydration Intake: 46

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:
Compression sock for the travel periods & cycling.

Notes: This trip was more about research then training, so research came first. Which was actually really rough for, my back did not appreciate hours of standing hunched over documents taking pics and scans. It really cramped and ached all day. So by the time I got around to training I was very uncomfortable and achy. Thankfully research ran late and all we had time for cycling. So I could pretty much fake my way through that without anyone knowing how much pain I was in. Since the archives were near the stock yards that's were we went to start our ride. Then we had dinner, drank alot of beer and slept all the way back home.

Cycling: Road, heavy traffic
45 miles
heart rates: 155-185
*So not to demanding.






I meet cowboys! On a cattle drive, through town?? Damn small cattle drive, but I assume it was just for show.


mmmm... beer.. it's from Revolver Brewing. Revolver Blood & Honey (American Wheat Ale)
"An unfiltered deep golden ale made with malted two row barley and wheat. The brew is finished with Blood Orange zest, local Fall Creek Farms Honey and other spices that bring special flavors to this unique beer."

So how's my beer choice Bob?? Better??

[grace_ou]

A typical daily menu for me. I eat like this almost everyday and then when I go out I eat whatever I want. I try to limit that to once a week.

4:30 AM
Coffee - coconut creamer

7:00 AM
Greek yogurt w/ fruit


10:00 AM
Vegan sprouts & brown rice protein w/ almond milk & chia seeds - frozen fruit

1:00 PM
6 egg whites - fresh veggies, spinach - mushrooms - onions - peppers w/ salsa. Fresh green veggie & fruit juice made with celery - cucumber - parsley - kiwi - limes

3:00 PM
Grilled Chicken breast 4 to 6 to oz w/ quinoa (or sprouted brown rice) with onions - peppers - tomatoes - cucumbers - parsley - other herbs. Fresh citrus & carrot juice usually made w/ 1 orange - 1 pink grapefruit - 4 to 8 oz of carrots.

5:00 to 6:00 PM
Salmon 6 to 8 oz w/ a mixed gluten free grain mix. It has like oats, quinoa, amaranth, flax seeds, sunflower seeds, almond slices, cranberries ect..

8:00 Pm
Hot tea w/ lemon honey & a serving of almonds.

[grace_ou]

Date:Monday,Feb.18,2013
Today’s Mood:
Blood Pressure: 115/75
Resting Heart Rate: 47
Sleep: 6 to 7 restless
Blood Sugar: 89 fasted

Hydration Weight: 44 Hydration Intake: 42

Supplements: Multivitamin w/ extra b’s – Vitamin c 1,000 mg,s 3x’s a day – Zinc 50 mg 2x’s a day – green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Recovery Methods:
In training: Icing lower back.
Night: Guided hypnotherapy w/ light massage. + Moist heat on lower back

Weightlifting

Pushups with balance pad
4x15 wide
4x15 close

Cable bench
3x8 @ 60
3x8 @ 80
3x5 @ 100
3x3 @ 120

Pec dec
1x10 @ 25
1x10 @ 40
3x5 @ 55

[b]Cable Flyes;/b]
1x8 @ 80
2x5 @ 100
2x5 @ 80
2x5 @ 100

Prisoner abs
1x40 @ 110
1x25 @ 120
1x10 @ 130
2x5 @ 140

Kickbacks
1x5 @ 20-20
1x5 @ 22.5-22.5
1x5 @ 25-25
1x5 @ 27.5 - 27.5
1x5 @ 30-30

Flat Bar Tricep pressdowns
1x10 @ 80
5x5 @ 100
1x10 @ 80

Reverse single arm pressdowns
10x5 @ 20-20


OK,

Run: Lactate Threshold
40 mins
heart rates: 165-189
Running into the wind..avg wind speeds about 20 mph gusts much higher.


Cycling: Vo2
20 min warm up
10x(45+45) 100%/50%
30 incremental 10 min step downs from top.


Ok,

Hand Bike: Bricked 1
30 mins
level 4 w/ rolling hills
Rowing: Bricked 2
15 mins
*This is my first rowing session since the back injury. Can't say my back appreciated it much. It caused my back to ache. I will try to bump this time up a little at a time. This should have been 30 mins.


Fort Worth,TX

[KissIcon]

You bouncing right on back Grace. It's good to see you back at it like this.

Now, I must go as I have lots of work to do. You makeing me look like chit

[grace_ou]

You bouncing right on back Grace. It's good to see you back at it like this.

Now, I must go as I have lots of work to do. You makeing me look like chit

I'm still not 100% satisfied with where I'm at but I'm getting closer. Not as concerned about the pain cause I can live with that. I have alot to balance right now so I really need to get to the point where I can do everything I need in a timely order. I need to be hitting certain marks.

I'm telling you dude could not have picked a worse time for this! I have the heaviest training schedule this season that I have ever had in my entire life. I need to be in rhythm by spring and at least completing all my marks.

[bustermac]

Back from my one week ban and finally able to check in.


Apparently, a painted boob doesn't count as a covered boob.


Good to see you fighting through this, Grace...just be smart about it! I know you're sick of hearing that.


To anyone dealing with an injury or pain, if they offer you Prednisone, say no. On it now for an arthritis setback after an infection...it works wonders for pain elimination, almost instantly, but the side effects are almost not worth it. Finishing it up tomorrow thankfully...10 days of it. Yes, the pain disappeared but I can't sleep, I got sick (lowers immune system), I've had night sweats, hands swelled occasionally and there have been some crazy dreams and thoughts in my head all week plus the added bonus of being paranoid about the scary list of side effects and which one will show up next.

Never again.

[grace_ou]

Back from my one week ban and finally able to check in.


Apparently, a painted boob doesn't count as a covered boob.


Good to see you fighting through this, Grace...just be smart about it! I know you're sick of hearing that.

Yeah ya know it use to count!


I'm being careful, but also I'm behind my other team mates atm so I gotten work hard.

[KissIcon]

I'm still not 100% satisfied with where I'm at but I'm getting closer. Not as concerned about the pain cause I can live with that. I have alot to balance right now so I really need to get to the point where I can do everything I need in a timely order. I need to be hitting certain marks.

I'm telling you dude could not have picked a worse time for this! I have the heaviest training schedule this season that I have ever had in my entire life. I need to be in rhythm by spring and at least completing all my marks.

I hear ya, believe me, just don't rush it and have a set back. I am doing my damnedest everyday to push through my chit, although I am no athlete either, so I know our training and it's accomplishments are different, just have to be careful. But your doing a helluva of job.

[grace_ou]

I hear ya, believe me, just don't rush it and have a set back. I am doing my damnedest everyday to push through my chit, although I am no athlete either, so I know our training and it's accomplishments are different, just have to be careful. But your doing a helluva of job.

I was doin a helluva job ****ing up yesterday! It was so bad I'm not even gonna log it! Nothing went well! And then today I wake up to ****ing nasty weather! Snow, rain, sleet and even a bit of hail it's just sucky weather. It'll make for a miserable day.

[KissIcon]

I was doin a helluva job ****ing up yesterday! It was so bad I'm not even gonna log it! Nothing went well! And then today I wake up to ****ing nasty weather! Snow, rain, sleet and even a bit of hail it's just sucky weather. It'll make for a miserable day.

Sounds like a day to stay in bed.

Your still doing a helluva job though so don't be too hard on yourself. (of course, I need to tell myself the same thing )

[grace_ou]

I have mixed feeling about mixed martial artist now.

[grace_ou]

Sounds like a day to stay in bed.

Your still doing a helluva job though so don't be too hard on yourself. (of course, I need to tell myself the same thing )

It's frustrating weather here sometimes. I had thought I was going to get start riding on the trails this weekend cause it's been pretty warm here, then boom over night I got this ****.

[KissIcon]

I have mixed feeling about mixed martial artist now.

Now I could go a round or two with her.....whether I make it through them or not

It's frustrating weather here sometimes. I had thought I was going to get start riding on the trails this weekend cause it's been pretty warm here, then boom over night I got this ****.

You guys aren't going to be getting any of that projected 1 foot of snow are you?

[grace_ou]

Now I could go a round or two with her.....whether I make it through them or not


You guys aren't going to be getting any of that projected 1 foot of snow are you?

I think were just gonna a bunch of slush. If it were just snow it wouldn't be so bad. It's the combination of rain & snow and the city salting the roads that's the problem. It cause slushy nastiness. LOL

[grace_ou]

Today's lunch.. 6 egg whites, mushrooms, spinach, garlic with pico heavy on the red peppers and garlic lime salsa. Fresh juice, juiced from white plums, orange, grapefruit & carrots.

[KissIcon]

Today's lunch.. 6 egg whites, mushrooms, spinach, garlic with pico heavy on the red peppers and garlic lime salsa. Fresh juice, juiced from white plums, orange, grapefruit & carrots.

yum

[Mountain_Goat]

yum

^^^^^^^^^^^^^
this!



Snow heading this way as well. Supposed to start in an hour or two. We need it BAD!!

[grace_ou]

^^^^^^^^^^^^^
this!



Snow heading this way as well. Supposed to start in an hour or two. We need it BAD!!

It's just nasty here today. More rain then snow. Which will suck if it gets cold enough to freeze tonight. Cause then we have ice to deal with. We can def use the water though.

The road to our training center is completely a wreck, it got rained on heavily so can't get in to train! Our bikes are in the training center because we've been training indoors. My back gym closed for the day.. and I don't really want to drive down to the pl gym in this weather. SOOoo not really anything I can today or most likely tomorrow either.. but I'll see what it's like tomorrow.

[KissIcon]

Morning Grace.
Hope you didn't get hit too bad with the weather.
Suxs about missing the training. Impromtu day off is not a bad thing.

SNAP I forgot about yesterday being hump day.....

Have a good one Grace.

[grace_ou]

Morning Grace.
Hope you didn't get hit too bad with the weather.
Suxs about missing the training. Impromtu day off is not a bad thing.

SNAP I forgot about yesterday being hump day.....

Have a good one Grace.

Nice humps

We got thunder storms last night with freezing rain! I've never seen that before. It was interesting to watch. By 9:am thins morning it was pretty close to all melted off. So I'm guess I'm going to run in the mud today.. as soon as I drag my lazy ass out of bed.

[Mountain_Goat]

Nice humps

We got thunder storms last night with freezing rain! I've never seen that before. It was interesting to watch. By 9:am thins morning it was pretty close to all melted off. So I'm guess I'm going to run in the mud today.. as soon as I drag my lazy ass out of bed.

I want the blonde....hawt hawt...

We have had thunder snow storms here...it's wild seeing lightning with the snow coming down. We got about 6" here overnight and still snowing. I think most of the idiots stayed home this morning. My short drive to work was pretty much normal...I only saw one BMW in the ditch this time. LOL