Grace's Redemption Training Log
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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 [b]MY[/b] 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..
Date: Tuesday, Feb. 12,2013
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[color=red][b][i] Today’s Mood:[/i][/b][/color][IMG]http://i671.photobucket.com/albums/vv74/grace_ou/Acomment%20smiley/choclboxsmiley.gif[/IMG]
[color=red][b][i] Blood Pressure: [/i][/b][/color]115/75 [color=red][b][i] Resting Heart Rate:[/i][/b][/color] 46 [color=red][b][i] Blood Sugar:[/i][/b][/color] 92 fasted
[color=red][b][i] Hydration Weight:[/i][/b][/color] 42 [color=red][b][i] Hydration Intake:[/i][/b][/color] 41 [color=red][b][i] Sleep:[/i][/b][/color] 7
[color=red][b][i] Supplements: [/i][/b][/color] 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
[color=red][b][i] Recovery Methods:[/i][/b][/color] 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.
[color=red][b][i] Training Notes:[/i][/b][/color] 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.
[color=red][b][i] Weight Training: Bench & Tris[/i][/b][/color]
[b]Flat bench Press:[/b] 3 sets of 10 @ 100 lbs 3 sets 3 @ 120 lbs (warm ups not listed)
[b]Incline Chest Press: [/b] 3x10 @ 50
[b]Decline Chest Press: [/b]3x5 @ 85
[b]Overhead cable press:[/b] 3x10 @ 50
[b]Pec Deck:[/b] 3x5 @ 55
[b]Cable Crossovers: [/b]3x10 @ 30 -35 - 40
[b]Rope Kickbacks:[/b] 3x10 @ 30 ES
[b]Flat Bar Pressdowns:[/b] 3x10 @ 60 - 70 -80
[b]Reverse Flat Bar Pressedowns:[/b] 3x10 @ 50 -60 -70
[b]Prisoner Abs:[/b] 5x10 @ 100
[color=red][b][i] Handbike:[/i][/b][/color] 20 mins L- 1 Hills 3.50 miles (This is for shoulder health not cardio.)
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Seriously I'm done with winter, somebody make it end!
[color=red][b][i] Cycling:[/i][/b][/color] 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
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