Grace's Asylum ~ Sponsored by Musclespeed

[Mountain_Goat]

It's all the women in this thread! They distract me from reading!!



HUh??

heh....yeah me too.....




wait....





wut?

Bison, veggies and beer!!

I have to get back to training camp now..

OMFG......mmmmmmmmmmmmmmmmmm

[KissIcon]

all this talk of hump day continues and I am going to be needing a cold shower pretty soon



and it ain't doing a damn thing for the pain in my neck either

[BobisMighty]

those short ribs looked amazing! and pretty extensive shoulder work you had there. i need to get my bike tuned up. my lady friend wants me to accompany her on her first sprint triathlon this summer.

[Bronzebird]

Alright Grace, the party never stops in here...

The shoulder work looked very clinical for Pre-Hab!

Instead of hump day how about Rump Day?

[grace_ou]

all this talk of hump day continues and I am going to be needing a cold shower pretty soon



and it ain't doing a damn thing for the pain in my neck either

say what??? huh?? LOL

those short ribs looked amazing! and pretty extensive shoulder work you had there. i need to get my bike tuned up. my lady friend wants me to accompany her on her first sprint triathlon this summer.

Bison is a rich meat it goes well with mexican spices and foods.. and dark chocolate.

Yeah that was a damn lot of shoulder work.. and I felt that **** the next day!! Damn they were so sore and they tightened up for about a day but then they seamed to loosen very well. I really want to take some time and get my shoulders loosened up and some flexibility back in them.

Tri's are fun for most people.. I hate the swim though. lol

Alright Grace, the party never stops in here...

The shoulder work looked very clinical for Pre-Hab!

Instead of hump day how about Rump Day?

How about boob day next week? ...

[grace_ou]

Date: Wed.Feb.29,2012
Sleep: 7
Hydration: 40
Mood:

Calorie & Carb Cycle Day: Moderate/moderate
Blood pressure: 115/75
Resting heart rate: 47
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Night: Soak in rev




Training focus: ME / Knee stablization/prehab + base w/ speed

Running: Trak base/sprints
Total Time: 40 mins + 15 stretching
Heart rates: 155-185
Weather: 50 & sunny
Notes: I missed running yesterday so instead of straight sprints I simply added times sprints into my run. I also add a drill aspect to the sprints to work picking up the knees some.

Weightlifting: ME / knee prehab

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

Squats
6x3 @ 155-175-195-215-235-255
2x2 @ 255-265-275

Sumo low box squats
5x10 w/ ball held overhead

Decline squats
4x8 bw

Hip thrusters
3x10 with 45lb plate 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


Cycling: Road
Total Time: 2.00
Heart rates: 145-165
Weather: 55 sunny
Notes: Easy ride today, recovery paced. This isn't what I had planned but things had to be shifted a little because of yestedrays absence.

[LoveMyInk]

will provide some pics for boob day

[austin.j.taylor]

all this talk of hump day continues and I am going to be needing a cold shower pretty soon

[grace_ou]

will provide some pics for boob day

I need some boobage.. It's gonna be some long training hours the next few days and I got smack (accidentally) in the face last night! Now I have a toothache!

I feel this way about my old man all the time... lol.

[Mountain_Goat]

I need some boobage.. It's gonna be some long training hours the next few days and I got smack (accidentally) in the face last night! Now I have a toothache!

ow ow ow!!!


Grace Grace Grace...

[grace_ou]

ow ow ow!!!


Grace Grace Grace...

If I could go more then a day went out some type of an accident I'd be happy!! LOL

[BobisMighty]

Great squats there grace.

[grace_ou]

Great squats there grace.

Thanks.. I hate down grading the numbers. I worry when I'm not hitting past maxes.

[grace_ou]

Training Sprints on the bike... I'm going to be doing alot of sprint work this weekend. I'll be incorporating it into my rides but I wanted to lay out the basics so that you can see just the sprint work and how I build that skill. (right now that skill is a bit lacking)

High speed sprints (for training top end power) are sprints that are kicked when a cyclist is already riding at decent speed. A good way to practice these is when coming off a slight hill. Speeds should be somewhere around a moderate speed for the riders personal fitness level. For example if you max at speeds around 30 mph then aim for 15 mph in this drill and you want to be in a big gear before starting the sprint. When you near the end of the hill get out of the saddle and accelerate till you top the gear out. You want to focus on a high cadence and good form. Do not attempt speeds past the ability to hold good body positioning. It begs injury save that for races when it counts.

You want to try and do these for about 12 seconds. If you can do this say 30 seconds then your not doing it right. This is not a 89 or even 90% effort drill. Give it everything you possibly can. Now for every second you sprint it's a good rule of thumb to make sure you get a minutes recovery time at the least before repeating. So say 10 sec sprint time will equal 10 minute recovery time.

For drills I generally only add about 5 of these in any given ride. This is not a drill you need a large volume of during individual rides.

Flat sprints (acceleration & atp system building) are good for building take off speeds on flat roads. So you want a flat surface, a long flat stretch of road is great. Using a light or lower middle gear cruise at nice moderate pace then suddenly jump out of the saddle and accelerate for as long as you can. When you hit a speed where you can't go any faster then sit back down and continue to sprint for as long as you can. I generally step down my sprints from say 100% effort to 90% to 80% then rest.

Agin for every second of full sprint time you want at least a minutes recovery time before repeating. Also same advice as above for drills.. I generally only add about 5 of these in any given ride. This is not a drill you need a large volume of during individual rides.

Stomps (are to build power from a seated position in sprints) This is another good flat road drill. From a moderately hard cruise shift into the largest gear you pedal in and stomp on the downward motion of the pedals as hard as you can while still maintaining smooth circular pedal strokes.

You should be able to do more of these then above drills I shoot for anywhere between 4 to 10 of these. With plenty of recovering time between them, at least 10 to 15 minutes.

Power starts (this is where I learn to transfer muscle strength to the bike.. like squat strength)

Start slow on nice flat road. Easy slow pace.. painfully slow. Make sure you are in the largest gear you master and jump out of the saddle and hard on the peddles. AS much strength as you can on the downward pedal stroke. When you reach a top speed sit down and continue to sprint as long as you can. Much like the others you should not be able to do these for very long.

I shoot for anywhere between 4 to 8 of these. With plenty of recovering time between them, at least 10 to 15 minutes.

Now I want to point out two things here first is in relation to the last post. I know you've seen post where do big gear training uphill. The reason we can go say 10 minutes in big gears uphill and only seconds in the big gear training I posted here is because here you want max effort. When we do big gear training uphills it's an effort for sustainability not max efforts. Sprint work should be no joke the max effort you can put out.

NOW MOST IMPORTANTLY!! These drills come with a risk of injury so if you have never done them before start slow and build up. You can do some serious damage to your knees by trying some of these drills and making a mistake so be cautious work up to max effort, do not go out and attempt max efforts on your first try.

For example if your shoe placement is wrong and you have misaligned placement then your knees will be at serious risk of injury while doing some of these drills.

[boostthis89]

awesome to see your log still going girl!!!
I didnt read back alot of posts but are you still taking the musclespeed regularly?? if Accellerative still on here???

[grace_ou]

awesome to see your log still going girl!!!
I didnt read back alot of posts but are you still taking the musclespeed regularly?? if Accellerative still on here???

He's drops in every and now then. Last I talked to him he was really busy had alot of stuff going on. He generally ships me 6 month supplies so he doesn't really need drop in to often I don't guess. LOL

I miss the old formula!! but I find the new formula to be great for my recovery. I cycle it 2 months on 2 weeks off.. It smells funky though.

How's life babe?

[grace_ou]

1 scoop banana flavored whey (or vanilla whey and some banana extract)
1/4 light coconut milk
1/2 cup all white
1/4 (to 1/2 cup) of pineapple frozen
1/4 (to 1/2 cup) of coconut rum

Little unsweetened coconut to make that **** look pretty and sugar free whipped creme..

It's going to be 300 to 340 in cals about 8g fat 20 carbs and 38 g protein.

[grace_ou]

Date: Thursday, March 1,2012
Sleep: 7
Hydration: 40
Mood:

Calorie & Carb Cycle Day: High/high
Blood pressure: 115/75
Resting heart rate: 45
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Night: Soak in rev


Training focus: RE upper/shoulder mobilization/ base building



Cycling: Road
Total Time: 2.30
Heart rates: 155-165
Weather: 55 sunny w/ 12mph winds

Running: Road
Total Time: 1.15
Heart rates: 145-165
Weather: 55 sunny, 12 mph winds


That is like the best thin crust pizza on the ****ing planet!!

Weightlifting: RE upper / shoulder mobilization


Stretches
A. Shoulder flexion stretch
B. Shoulder abduction stretch
C. Shoulder external rotation stretch
D. Posterior Capsule stretch
E. Interior Capsule stretch

[b]Active exercises[b] 2x10 on each
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 roation

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




Thanks God for high calorie, high carb days and girls with big boobs ... cause I have been starving all day!! I have a very long weekend coming up!!

[LoveMyInk]

so much delicious fooooods

[grace_ou]

so much delicious fooooods

It's a double edge sword though.. sometimes I can eat 3,000 calories just to meet my daily requirements because of my cardio levels.. but other times I I have to drop as low 1,500 and it's tough to constantly trying to adapt to differences. I actually only had one slice and I didn't even top 2,000 calories today cause I'm just to tired to eat.

Some days I can eat all day and others I it's like force feeding.. ugh..

lol.. I have idea what the what point was there.. I ramble when I get to tired.

[grace_ou]

Date: Friday & Saturday
Sleep: 6-7
Hydration: 40 & 40
Mood:

Calorie & Carb Cycle Day: high/high - high/high

Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine

Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.

Midday: post run Friday: Ice bath




Training focus :Endurance

Friday

Running: Trak
Total Miles 13
Heart rates: 165-196


excellent weather we rode in OK city..

Cycling: Road
Total Time: 4 hours
Heart rates: 145-185

Saturday

Running: Recovery Road
Total Time: 30 mins
Heart rates: 145-165

Cycling: Road
Total Time: 3 hours
Heart rates: 145-175


My personal bike stash... the straws like things are honey. I also routinely have tums which didn't make the pick.

[vanessa40]

Hi Gracie..
Girl i love those honey straws. I use them in my teas. Workouts are looking good. What is is the gold bag?

[LoveMyInk]

can you please come dry brush, joint compress and massage me?

[grace_ou]

Hi Gracie..
Girl i love those honey straws. I use them in my teas. Workouts are looking good. What is is the gold bag?

Oh crystallized ginger from the Ginger People . I love the stuff great for stomachaches and energy.. great for cycling!

can you please come dry brush, joint compress and massage me?

Would love to!! Next time I'm in CO I will stop by with brush and massage oil in hand!!

[grace_ou]

Grace's Gingersnaps Protein Shake

1 scoop vanilla whey
1/2 cup all whites
2 large pieces of crystallized ginger
a couple coffee ice cubes and a little extra regular ice
a little cinnamon and some cloves
about 1/4 tsp root beer extract (or dark molasses but I was out of that so..) lol

as is..
Cals: 250 Fat: 2 Carbs: 17 Protein: 38

Blend ... with a little water or vodka depending on ya know weather your having a slush or dieting day.

[grace_ou]

[Mountain_Goat]

Would love to!! Next time I'm in CO I will stop by with brush and massage oil in hand!!

me too me too

[Mountain_Goat]

can


















not



























stop

[grace_ou]

What about now??? Can you stop now??



IDK.. I kinda think she's sexy.

[Mountain_Goat]

What about now??? Can you stop now??



IDK.. I kinda think she's sexy.

LOLz!!! Yeah dog is Hawt...lmao...

I have the strangest urge to lick that bass....I can't explain it....