BODYFORM"S & Grace's Asylum

[Mountain_Goat]

LOL... the sexy thought of me making a sexy face doing anything is kinda laughable!

Just look for ms. willing to give up for a night and stay over.

I'll get it up after I go run..

Al I read was "I'll get it up after I go run"....LOLz!

Yeah I honestly don't want to date anyone right now. I just need to reconnect with some of my FWB's.

[grace_ou]

I just emailed our customer service to find out when they ship out your order. They're on the left coast so it may be a while before I get a response

That's cool.. I'll just hang out and do what I always do till it gets here.

[grace_ou]

Al I read was "I'll get it up after I go run"....LOLz!

Yeah I honestly don't want to date anyone right now. I just need to reconnect with some of my FWB's.

Favorite wenchy bitches? LOL ok WTH does FWB stand for?

[Mountain_Goat]

Favorite wenchy bitches? LOL ok WTH does FWB stand for?

friends with benefits

[Mountain_Goat]

but favorite wenchy bitches works too. LOL

[grace_ou]

friends with benefits

Most of my friends wanna share benefits with me I don't want! Or would be afraid I couldn't give back!!

[Mountain_Goat]

Most of my friends wanna share benefits with me I don't want! Or would be afraid I couldn't give back!!

LOLz! Yikes!

[grace_ou]

Date: Wednesday,March 28,2012
Sleep: 7-8
Hydration: 40
Mood:

Blood pressure: 115/75
Resting heart rate: 47
Supplements:
?? - 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


Quick note: This was not what was scheduled I some how managed to **** my training schedule this week.

Running: 10k test
Total Time: 40 mins
Heart rates: 165-185

Weightlifting: DE Lower body

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

Box squats
10x3 @ 155

Box squats into low box jumps
10x5

Step ups
4x10

Decline squats
3x10 BW

GHR
10x3

Stabilization w/ therabands 3x10 on each
A.Knee extension
B. KNee abduction
C. knee flexion
D.Knee abduction

abs, abs, abs



Cycling: Black Top
Total Time: 1.30 hours
Notes: Working on bike handling skills, leans, turns ect..


Meals: Post run
whey - pineapples - bananas - ginger - egg whites

Meals: Post lifting
Salmon - whole wheat pasta - spicy tomato & basil sauce - grilled red peppers & garlic

Meals:
Grilled chicken - veggies - salad - red wine



Meals: Post cycling
Whey - egg whites - berries - lime

BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm

[grace_ou]

LOLz! Yikes!

If you meet my friends you would understand!! I've been staying in camp and it's a bit crowded! Not to mention we have no AC out there yet! Like literally we considered sleeping outside last night cause it was cooler! and I have to fight for the bathroom every morning! I'm the only girl here I should get the bathroom first.



This place is full of weirdos..

[BobisMighty]

In on another epic Grace log!

[grace_ou]

In on another epic Grace log!

Yeah.. now where the hell have you been lately!!


jus kiddin... How ya been babe??

[Mountain_Goat]

This place is full of weirdos..

wtf????




LOLz!

[simp3204]

LOL, most people don't seam to know what pruno means. When I tell them they make dirty faces.



Ok... we need atleast one dirty girl in here besides me.

Silly people and their lack of simple terms. I think they just need to get out more or talk to more interesting people. I definitely like that dirty girl.

[grace_ou]

Silly people and their lack of simple terms. I think they just need to get out more or talk to more interesting people. I definitely like that dirty girl.

I love dirty girl she has great boobs! but it kinda looks like she's in a horror movie and there's these sneaky hands creeping out and grabbing her! ..yet she's still dirty sexy.

[Mountain_Goat]

Happy Friday Eve!!

[simp3204]

I love dirty girl she has great boobs! but it kinda looks like she's in a horror movie and there's these sneaky hands creeping out and grabbing her! ..yet she's still dirty sexy.

I agree 100%

Happy Friday Eve!!

Any idea who she is? Olympic pole vaulter?

[grace_ou]

Happy Friday Eve!!

She is so ****ing hawt..

I agree 100%



Any idea who she is? Olympic pole vaulter?

I know who she is!! Huge crush for pole vaulters! That's Allison Stokke she set a national record in highschool back in hmm. I'd say 2008 maybe 2009.

[grace_ou]

Date: Thursday,March 29,2012
Sleep: 7-8
Hydration: 38

Blood pressure: 115/75
Resting heart rate: 46
Supplements:
?? - 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.

Icing, left shin.

Night: Soak in rev


Weightlifting:

Cable bench
1x8 @ 80
1x8 @ 100
1x5 @ 120
1x5 @ 140
1x3 @ 160
1x2 @ 180

Iso rows unsupported
1x10 @ 55
1x8 @ 70
1x6 @ 85
1x6 @ 100
1x6 @ 115

Lat Pulldowns alternating wide and close
2x5 @ 120
2x5 @ 140
2x5 @ 160

Front & Side Lateral Raises
3x5 @ 25-25 & 3x5 @ 25-25

Cable overhead presses / single arm
2x5 @ 40-40
1x5 @ 50-50
2x3 @ 60-60

Snatches single arm DB
10x3 @ 30
5x3 @ 35
5x3 @ 40

Bicep cable curls V-handle
5x5 @ 80

Hammer curls
5x5 @ 30-30

Con. curls
5x5 @ 25-25

Tricep single arm rope pressdowns
5x5 @ 40-40

Flat bar tricep pressdowns
1x8 @ 80
1x8 @ 90
1x5 @ 100
1x5 @ 110

Overhead press
3x5 @ 80

Kickbacks
3x5 @ 30-30

Running: Road / recovery pace
Total Time: 40 mins
Heart rates: 150-160
Weather: NICE! Cools, overcast awesome running weather..


Cycling: Track
Total Time: about 2 hours..
Notes: I trained with a group of 6 riders and we had two good crashes which took damn near everyone down. So a few bruises today..

Literally got run over.. very hawt I know.

Meals: post lifting
whey - egg whites - pineapple

Meals: post run
Sushi


Meals: precycling
Beer & easter candy. LOL ok we were hanging out and had a few beers which lead to raiding the easter candy I had hid for easter. With 6 of us.. yeah I'm gonna need to go shopping agin. Kiddies easter baskets completely demolished.

Meals: post cycle
Pizza - beer... it was thin crust and low carb beer very healthy


Meals: before bed
whey - all whites - pineapple

BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm

[BobisMighty]

Yeah.. now where the hell have you been lately!!


jus kiddin... How ya been babe??

i know i know. sorry. been busy with work and rugby. i've been passing out after every practice. my body is not recovering like it used too haha.

how are things with you?

btw great upperbody session. how's the running coming along?

[Mountain_Goat]

Any idea who she is? Olympic pole vaulter?

No idea...but I want her....BAD!

She is so ****ing hawt..



I know who she is!! Huge crush for pole vaulters! That's Allison Stokke she set a national record in highschool back in hmm. I'd say 2008 maybe 2009.

mmmmmmmmmmmmmmmm she's yummy!!!!

don't forget to have a good breakfast!

[grace_ou]

i know i know. sorry. been busy with work and rugby. i've been passing out after every practice. my body is not recovering like it used too haha.

how are things with you?

btw great upperbody session. how's the running coming along?

I understand... lol, feeling a little beat myself today, but I have pretty easy day today so I should be good by tomorrow.

Running is actually going great, I'm making much faster progress then I excepted. I set a new 10 k pr this week.

Thanks.

I'll drop in your journal later see what your doing to improve your recovery.

No idea...but I want her....BAD!



mmmmmmmmmmmmmmmm she's yummy!!!!

don't forget to have a good breakfast!

[grace_ou]

Lamb and Turkey Pita Burgers

Ingredients


Sauce:
1/4 cup canola mayonnaise
2 teaspoons fresh lemon juice
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
Burgers:
1/4 cup prechopped onion
1 tablespoon tomato paste
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1/8 teaspoon ground ginger
8 ounces lean ground lamb
8 ounces ground turkey breast
Cooking spray
8 small green leaf lettuce leaves
4 (6-inch) whole-wheat pitas, halved

Preparation

1. To prepare sauce, combine first 4 ingredients; cover and chill.
2. To prepare burgers, combine onion and next 6 ingredients (through turkey) in a large bowl. Divide mixture into 8 equal portions, shaping each into a 1/3-inch-thick oval patty.
3. Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 5 minutes on each side or until well-marked and done. Arrange 1 lettuce leaf, 1 patty, and about 1 1/2 teaspoons sauce in each pita half.

Amount per serving Yield: 4 servings (serving size: 2 stuffed pita halves)



Calories: 423
Fat: 18.8g
Saturated fat: 3.2g
Monounsaturated fat: 6.2g
Polyunsaturated fat: 8.2g
Protein: 27.3g
Carbohydrate: 37.6g
Fiber: 5.3g
Cholesterol: 70mg
Iron: 3.4mg
Sodium: 658mg
Calcium: 29mg

[grace_ou]

Date: Friday,March 30,2012
Sleep: 7-8
Hydration: 39
Mood:

Supplements:
Cherry Limeade Bodyform - 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:

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

Zerchers from low pins
1x7 @ 115
1x5 @ 135
3x3 @ 155
3x1 @ 175

partial deads
3x3 @ 115
3x3 @ 190
3x3 @ 215
2x3 @ 245
2x3 @ 265
1x3 @ 285

Decline squats
3x5 @ 125-135-145

Abductor & adductor machines
5x5 @ 130 / 5x5 @ 130

Leg curls
4x5 @ 70-85-100-115
2x3 @ 130

Leg ext,
4x5 @ 70-85-100-115
2x3 @ 130

w/ therabands 2x10 on each on each side
A.Knee extension
B. KNee abduction
C. knee flexion
D.Knee abduction



Cycling: Trail riding 2 hours



Notes: Not my typical Friday I'm a little off schedule still. I'll def have to fix this after the weekend.

Meals:
Whey - berries - all whites

Meals:
Turkey - lamb pitas & salad

Meals:


Meals:
whey - all whites - pineapple

BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm

[NC_Tarheel]

BodyForm just shipped to you on Friday!!

[grace_ou]

BodyForm just shipped to you on Friday!!

Oh goody cause I stopped taking the ms and other stims and I'm kinda draggin ass here right now! LOL

[Mountain_Goat]

Oh goody cause I stopped taking the ms and other stims and I'm kinda draggin ass here right now! LOL

[grace_ou]

I havent even had coffee! Im sleeping in a sweat box this weekend. which coarse is just a heated room. Those of us doing this sleep in one cabin so our families aren't miserable to. We have a big festival going on so lots of visitors right now.

anyway.... were working on heat adaption an training. Its kind of hard to want to get up and drink coffee when you've been sweating all night. Its does give new meaning to being hawt and horny all night. LOL

[simp3204]

Sleeping in the heat is one of my least favorite activities.

[grace_ou]

Sleeping in the heat is one of my least favorite activities.

Were becoming less and less thrilled by it by the day. LOL It worse when you have to crowd a group together. Like half the guys were sleeping on sleeping bags last night. Normally we all have our beds but everyone has friends and family up for a festival and we didn't want to make everyone suffer with out ac so we all sleep in the same room. Yeah that's always loads of fun! /sarcasm face/

Were just better adapting to heat right now. Were training in heated rooms when indoors, we sleep and live without ac. We were compression / sweat gear while training. This is only really useful at the start of summer. When it gets hot outside all the time we want need all this.

We have two primary types of heat training one is simple adaption. Were you want to subject self to lots of mild heat to you adapt to higher training tempts faster.

The other is heat conditioning & training were the goal is to improve training abilities under extreme tempt conditions. This type of training works alot like altitude training. We'll things like training in the hottest part of the day on black tops to pick of the heat radiating off the pavement, ect..

[grace_ou]

Date: Saturday, March 31,2012
Sleep: restless, sweaty and like 5-6
Hydration: 39



Supplements:
Cherry Limeade Bodyform - 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




Training focus: Adventure racing


Cycling: Trail Riding
Total Time: 2 hours



Trail conditions today were a mixture of dry and rough to muddy in other areas. That's a result of the drought and then a few days heavy rain. The areas that dry fast are now hard clay paths with heay grooves in the trail were people rode when it was wet. These areas can be a pain to ride through because your bike wheels slide into these grooves.

Hiking/ Trail running Running / packing:
Total Time: 3 hours



RRopes coarse:
Total Time: 1 hours

BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm