Hannah\’s Blog

At last, the time came and I am well enough to train again!  Simon has written me an A B split, I have to focus on shoulders and arms now.    I  decided to start with A - shoulders, arms, chest and back!  Green tea and two arginine and I was ready.  I worked out with Dean on shoulders with barbell military press, seated dumbell lateral raises and reverse barbell shruggs.  With this programme I have 1 or 2 prep sets with 12-15 reps for feeling and pump and then 1 work set of 8 reps with either 2 drop sets of 8 reps or 2 rest pause sets of 15 secs with roughly 8 reps.  I decided for shoulders to do the rest pause sets.  I love the feeling you get in shoulders when you work hard for the pump.  I stayed with this for the triceps, close grip bench and overhead cable extensions.  Biceps felt great, it was incline dumbell curls and seated hammer curls, by then I was quite blown.  I think its my stamina after being ill and that i had worked quite hard, I just continued with 2 prep sets of ibs incline chest press and incline dumbell flyes and 2 prep sets of reverse grip pulldowns.  I left straight arm pulldowns as my body had had enough.  2 sets of fit ball crunches and medicine ball twists.  Have eaten big and well today and hopefully metabolic rate up for the end of year!  Feel tired this afternoon.  Will have a nap and then sorting out for my day tomorrow.  Trained a couple of clients after my training this morning, they have done great over christmas and are really looking forward to setting and reaching their goals.  Tomorrow I have a goal setting meeting, whereby I am deciding competiton dates and where I am heading.  Tomorrow will be a very exciting day!!!  2008 just arond the corner!

Merry Christmas to everyone who has supported me throughout this past year.  I would like to say a special well done to all my clients who have all trained so hard this year and reached their goals.  Some of them have even bypassed their expectations, it is great to see hard work pay off.  Merry Christmas to you all.  Have fun!

Bought a bad flu bug home with me, so have decided as last weeks training was great, that this week had better be an active recovery week.  No weights and light cardio, I think that due to having time off and resting my immune system defence was lowered, hence the cold.  Dying to get back in the gym and lift weights, but next week will be worth waiting for.  Plenty of good clean food, vitamin C and rest is prescribed this week.  Clients all sorted for the xmas period, most of them are going to carry on training over xmas as they know how destructive it is to ‘let themselves go!!!’

Have been away in London for a week visiting family, friends and christmas shopping!  But most of all trained really hard at the YMCA, Great Russell St (off tottenham court rd).  It a charity based organisation so the gym has no frills, but was great for what I wanted.  The cardio equipment was Technogym and the resistance was the same with some Hammer Strength equipment. I carried on with same A B and day off (double cardio) and then A B and then day off again.  The leg workout was one of the best and really got my glutes, the wide leg press was individual plated for the feet, which was quite intense on the legs and I have never used a machine like that before.  I had a great run around Regents Park which took about 40 mins, so a very successful week away for training, I used Arginine and found a great loose organic green tea pre workouts.

Took my branch chains and glutamine and arginine this morning and had a green tea.  Big workout today, Delts, legs and triceps.  Similar workout to the one in Bath on saturday.  Arnold presses, single cable lateral raises (they hurt) superset with reverse dumbell flyes.  Then legs!  Loved split jump lunges (think they are getting slightly easier), followed by heavy barbell step ups into wide leg press, fantastic!  Lying leg curls into good morning and pushdowns superset into overhead cable extensions, triceps got a great pump and legs felt real good, hope they are sore tomorrow, trained with Helen again today and finished off for abs with hanging knee raises and fit ball crunches with feet up on the bench.  Great session.  Simon back from America today, will be having a new pre-contest training programme soon.  This is the month to get big and strong!  Helen has just found out that the ‘Europeans’ she has been invited to (where she has the chance to win her pro card)  is in May in Macedonia.  Work a shift in Torquay gym and then back for cardio and 4 clients.

I trained a client before training this morning who has lost a total of 17 ½ inches since May this year.  She is looking really good and is making some great strength gains.  Trained with Helen this morning and we trained Chest, Back and Biceps.  We started off with deadlifts, they were hard, could feel it in glutes still from Saturdays workout!  Incline dumbell flyes into incline dumbell presses into push ups.  Found the press ups real hard.  Wide grip pulldowns into smith machine reverse barbell shrugs, dips into pullovers into straight arm pulldowns, incline hammer curls into barbell curls and abs.  Great workout.  Tried not to get system failure, but to just push blood into the muscle for pump!  Worked shift and 3 clients in the evening, long but good day.  Nutrition at the moment is eating 4 x day and 3-4 litres of water.  Soon be time to get back on the 6 meals a day for pre contest when I have decided which federation I am best suited to win for 2008.   

Glutes and hams sore this morning (well yesterday afternoon they came on), went into

I have been shaking off a cold and taking lots if effervescent vitamin C.  Went with Helen to