Grace's Asylum ~ Sponsored by Musclespeed

[grace_ou]

Ok I'm really tired and I just ate 4 plates of ribs and 3 pitchers of beer so were gonna make this really ****ing quick tonight.

Date: who cares..
Sleep: not enough
Hydration: IDK

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 or nap how about a nap in it before sex.


Training focus: punishment

Weightlifting: upper Ok I'm working on increasing volume in upper body workouts sorta testing how high volume will effect my shoulders..

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

Activate stretching/exercises 2x10 on all
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

Bench press with cables
6x3 @ 125-145-155-165-175-185
*These are easier then free weights

Shoulder press w/ cables
3x5 @ 50-60-80

Shoulder press (machine)
3x5 @ 85-100-85

Lat pulldowns
5x5 @ 40-40 / 60-60 / 70-70 / 80-80 / 90-90

Cable flyes
5x5 @ 45

Rear delt machine
3x5 @ 55

dips (machine)
1x10 @ 55
2x5 @ 70
3x3 @ 85

Rows (Iso)
5x5 @ 85-85

Resisted eternal rotation ss/ Resisted internal rotation
2x10 & 2x10

rope pressdowns
3x5 @ 70

rope curls
3x8 @ 70

Elbow prehab sections..

1.Stretches
A. wrist flexor stretch
B. wrist extensor stretch

2.Active exercises 2x10 on all
A. Wrist/flexion & extension
B. forearm pronation & spination
c. Elbow flexion & extension

3. Strengthening exercises 2x10 on all
A. resisted forearm pronation/supination
B. resisted wrist flexion
C. resisted wrist extension
D. resisted ulnar radiation
E. resisted wrist radial deviation

Snatches x5 each side
@ 25-30-35-37-40

Crazy ass winds today so cardio indoors..

Spin:
Total Time: 2.30 hours
Warm-Up
15:00 (five minutes) - Spinning at Zone 1 intensity
5:00 - Alternating between legs, each leg carries 80-percent of the load for 30 seconds before switching legs. Make perfect circles and eliminate any dead spot at the top of the pedal stroke. The "resting" leg can remain clipped in or unclipped and resting on a chair. (Zone 1 to 2)
5:00 - Spinning at 90+ revolutions per minute (rpm), Zones 1 to 3
Main Set
3:00 - Seated climb with the bike tension set so your rate of perceived exertion (RPE) is Zone 2 to 3
1:00 - Easy spinning recovery, Zone 1
2:30 - Seated climb (Zone 2 to 3), then increase tension and stand for 30 seconds (Zone 4 to 5b, keeping it on the low end of the range if you're just starting hill work.)
1:00 - Easy spinning recovery, Zone 1
2:00 - Seated climb (Zone 3), then increase tension and stand for 1:00 (Zone 4 to 5b)
1:00 - Easy spinning recovery, Zone 1
1:30 - Seated climb (Zone 3), then increase tension and stand for 1:30 (Zone 4 to 5b)
1:00 - Easy spinning recovery, Zone 1
1:00 - Seated climb (Zone 3), then increase tension and stand for 2:00 (Zone 4 to 5b)
1:00 - Easy spinning recovery, Zone 1
0:30 - Seated climb (Zone 3), then increase tension and stand for 2:30 (Zone 4 to 5b)
1:00 - Easy spinning recovery, Zone 1
3:00 - Stand (Zone 4 to 5b)
7:00 - Easy spinning recovery, Zone 1
Hills
15 min incremental workout
1min (zone 1 resistant Level 2)
2min seated climb (zone 3 RL 2-3)
1min recovery (zone 1 RL 1)
2min seated climb (zone 3 RL 3-4)
1min out of saddle climb (zone 3-4 RL 5)
1min 1min recovery (zone 1 RL 1)
2min seated climb (zone 3 RL 2-3)
1 min (zone 1 resistant Level 2)
2 min seated climb (zone 3 RL 2-3)
1 min recovery (zone 1 RL 1)
2 min seated climb (zone 3 RL 3-4)
1 min out of saddle climb (zone 3-4 RL 5)
1 min 1min recovery (zone 1 RL 1)
2 min seated climb (zone 3 RL 2-3)
1 min (zone 1 resistant Level 2)
2 min seated climb (zone 3 RL 2-3)
1 min recovery (zone 1 RL 1)
2 min seated climb (zone 3 RL 3-4)
1 min out of saddle climb (zone 3-4 RL 5)
1 min 1min recovery (zone 1 RL 1)
2 min seated climb (zone 3 RL 2-3)
15 min easy spin

Well I'm sure all that explains the four plates of ribs I had for dinner..



just sneak peak at dinner... I'm wicked tired, stuffed and I have a massive headache.. on and I have to get up 4am... uck..

[NC_RudeBoi]

Hope that feel better!!

[Bronzebird]

My GI Distress Plan.,for cycling

Get this figured out so you can stop barfing on the second place finisher....

[grace_ou]

Hope that feel better!!

I feel a little better tonight... just over did it a bit yesterday for the amount of sleep I had.

My GI Distress Plan.,for cycling

Get this figured out so you can stop barfing on the second place finisher....

I'm working on it.. I'm planning on seeing a specialist soon. I think it's related to my inability to digest fats well... and it's gotten worse or something.. idk..

[grace_ou]

This could be an interesting riding day..

[LoveMyInk]

hope your head feels better.



stay safe and don't get blown away by a tornado i would miss you

[Bronzebird]

This could be an interesting riding day..

Go with the headwind first and coast back home...?

[Mountain_Goat]

This could be an interesting riding day..

I'm not sure "interesting" is the correct word here.....


YIKES!

[Mountain_Goat]

hope your head feels better.



stay safe and don't get blown away by a tornado i would miss you

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

[grace_ou]

hope your head feels better.



stay safe and don't get blown away by a tornado i would miss you

I feel a little better.. I could use a morphine pop anyway..

Go with the headwind first and coast back home...?

I wish!! I swear the wind blows in circles here!! I don't care what direction we ride in it's mostly head winds!

I'm not sure "interesting" is the correct word here.....


YIKES!

Damn freaky looking this morning! But it actually turned out not bad. Didn't rain, stayed fairly warm and the wind wasn't to bad..

[Mountain_Goat]

Damn freaky looking this morning! But it actually turned out not bad. Didn't rain, stayed fairly warm and the wind wasn't to bad..

chitty here today...rain...cold...ice...hasn't snowed yet...probably tonight. Fuggin yesterday was 75 degrees.

[LoveMyInk]

[QUOTE=Mountain_Goat;844356211]chitty here today...rain...cold...ice...hasn't snowed yet...probably tonight. Fuggin yesterday was 75 degrees. [/QUOTE


ohhhhh shush it's good for indoor fun activities

[grace_ou]

chitty here today...rain...cold...ice...hasn't snowed yet...probably tonight. Fuggin yesterday was 75 degrees.

ohhhhh shush it's good for indoor fun activities

I like the way you think.

[grace_ou]

Date: Wednesday, March 7,2012
Sleep: 5-6
Hydration: 41

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


Weightlifting: ME lower

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

Squats
2x5 @ 145-165
5x3 @ 185-205-225-245-265
2x2 @ 275
1x3 @ 280

Decline squats
2x10 with a plate held over head

Step ups
4x12

hip thrustrs w/ feet palce on small ball
2x10 w/ 45

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

Repeat stretches

Cycling: Road
Total Time: 3 hours
Heart rates: 135-175
Weather: Cloudy, warm and windy


Notes: Sorry no pics today... I'm still adapting to the 4am wake up call!!

and .. by the time trianing was over yesterday I kinda wanted ya know spa time. lol yeah full on girly stuff..

[Mountain_Goat]

Grace your squats are INSANE!!!!!!!!!!!!!!!!!!!!!!!!!!


just sayin....

[grace_ou]

Grace your squats are INSANE!!!!!!!!!!!!!!!!!!!!!!!!!!


just sayin....

Thanks.. I'm happy with them most days.. my bench on the other hand is completely ****ed at the moment.

[grace_ou]

Date: Thursday,March 8,2012
Sleep: 7-8
Hydration: 42

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

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


Weightlifting: RE upper / elbow health

cable bench
2x10 @ 55
2x8 @ 70
2x5 @ 85
4x5 @ 100

Rows chest supports (machine w/ free weights)
2x10 @ 40
1x10 @ 70
2z5 @ 100
3x5 @ 130

Cable overhead shoulder press
4x10 @ 30-30
5x3 @ 40-40

Lat pull down
2x10 @ 120
2x8 @ 140
1x6 @ 160

Overhead Tri Ext w/ flat bar
1x10 @ 60
2x8 @ 80
2x6 @ 80

Reverse cable curls flat bar
2x10 @ 60
4x8 @ 80

Tri pressdown flat bar
2x8 @ 80
1x8 @ 100
2x4 @ 120

Hammer curls
4x8 @ 30-30

Elbow work.. 2x10

1. Stretching
A. wrist flexor stretch
B. wrist extensor stretch

2. Active
A. Wrist/flexion & extension
B. forearm pronation & spination
c. Elbow flexion & extension

3. Strengthening
A. resisted forearm pronation/supination
B. resisted wrist flexion
C. resisted wrist extension
D. resisted ulnar radiation
E. resisted wrist radial deviation

Grip hangs .. fat bar

DB Snatches
5x5 @ 30-30

Abs.. prisoner & decline

Hand bike: 15 mins with intervals
*Easy start on these but even so I had some pain in the inside of the right elbow while toward the end.

Spin: Team Training Sweat Box
Total Time: 2 hours
Notes: There was a team ride planned today, but the weather was just to bad. It was raining, a little sleet and cold. It's one thing to caught in rain when it's warm like yesterday but a long ride in cold and rain to high a risk of getting sick.

So we trained indoors and stepped up the heat. 86 to 96 degrees.

[Mountain_Goat]

it's FRIDAY!!!

[LoveMyInk]

it's FRIDAY!!!

nice ass but needs to work on the make up



PAPER BAG PLEASE

[grace_ou]

Nice booty ... bag the butter face and lets go to lunch.. lol

[Mountain_Goat]

Nice booty ... bag the butter face and lets go to lunch.. lol

mmmmmmmmmmmmmmmmmmmm porn......

[grace_ou]

mmmmmmmmmmmmmmmmmmmm porn......

well I has 2.

[Mountain_Goat]

well I has 2.

OMFG drool!

[LoveMyInk]

Nice booty ... bag the butter face and lets go to lunch.. lol

OMG that looks so delicious

[grace_ou]

One was an Asigeo grilled chicken casear bagels and the other one was smoked turkey with cream cheese lives onion and garlic bagels. lol I ate both for lunch. The amount of food I can eat without gaining weight is the best thing about all the cardio I do.

[BobisMighty]

great couple workouts. how was the heat training?

[Mountain_Goat]

[grace_ou]

great couple workouts. how was the heat training?

****ing brutal!! I have a serious love hate relationship with indoor heat sessions. 96 degrees isn't to bad outside but indoors with no air circulating it sucks sweaty ass!! Sweat puddles everywhere! Jeeze... LOL I have a strong indentation down the center of my back and when I sweat like that on that the be bike it runs down my back and straight into my butt crack!!

Normally my hydration levels are about 40 to 42 when I weight in the mornings today it was 36, so I def under hydrated.. I'm a bit worried about the nausea becoming a problem agin this season.

[grace_ou]

I would probably share half of one of my bagels with her.



I went back to the bagel shop and bought some for home. Look how big they are! Seriously those are huge bagels. Today's the first time I ever had bagels from a bagel shop. I think I like them.


Shopping for the weekend trip to the cabin. LOL.. I Iron drives the gear up I drive the food up.

[grace_ou]

I've been a bad bad girl.