Hannah\’s Blog

Chest and Back workout today.  As I am collecting my e mails this evening already I can feel my chest coming on.  Today’s workout was hard, more so as its getting to the end of the week, but I was stronger on quite a few exercises.

The bosu ball press-ups were the same reps as last week (2 sets of 25 reps).  I was stronger on the IBS chest press on the last set of 15 reps by 5kg.  On the seated flyes, again I was up by 5kg on the last set of 15 reps.  Even on the vertical chest press I put all my weights again up my 5kg.  My reverse grip bent over row was much better again this week.  My form was better and I was able to feel the weight in my mid to upper back today (last week it was too much in my lower back).  I then finished off with reverse grip and straight arms pulldowns.  The full and side planks as usual and then managed to do 20 mins again on the treadmill.  I had clients all morning after training and then back early evening with a few more clients.  Busy and productive day (that’s why I am checking my e mails so late) but can’t rest till it done. 

The UKBFF 2008 dates have been released so I am now moving a little closer to looking at which regional contest is going to be good for me.  Exciting stuff!  Just BNBF to check out.  As I am closing this blog I can feel my back coming on to. 

I AM GROWING!!!

Yesterday was weigh in and LEGS!

I have gained a 1lb in weight!  Very pleased with my weight progress and then I hit legs hard.  I have just moved onto a new product NE2 (another nitric oxide product), we are stocking this at Winners 2000 and most of the staff are on this, so will be evaluating this product, it is meant to be very good.

I was definately stronger this week for legs, maybe because the first session takes times to choose weights, but I was definately stronger.  Hit leg extensions first and got a few more reps on the rest pause set and the weight was up by 5kg too.  It was also the same with lying leg curls too.  My legs just about carried me down the stairs to the leg press where I got a spot by Dean and hit the 3 plates deep for the 8 rep rest pause set (sets of 8 again!).  I decided to increase my weight on the barbell lunges (3 sets of 20) from the Olympic bar to 2.5kg either side, hard but I did it.  the hack squats and the deadlifts where hard and then I got a real squeeze and pump in my calves.  I did 90 secs full planks and side planks to finish my abs and squeezed in 20 mins brisk walking uphill on the treadmill.  Legs are sore today, but I am a little tired and don’t think they will be recovering as quick as usual.  I just need to make sure my food stays good and I get rest/sleep when I can.  The gym is very busy at the moment with new members and old members alike and lots are changing their membership contracts over to the 2 year membership deal which is great. 

Tomorrow is chest and back.  Looking forward to my training and it looks like next week my training is changing again, but more of that at the end of my weekly recap.

A real busy day today with clients all morning and then working and then teaching and then clients.  A real productive day, on days like this I have to make sure that my food is meticulous and to not rush about too much! (easier said than done for those that know me!)

I had a fantastic class this evening, my PUMP class was full and I had to turn people away.  Just setting up an idea about running another class in the week.  The class members were really excited about the prospect of another class and its such a good way to get in shape, that ‘it would be rude not too’ to put another session on’.  Should have more on that and a decision made by the end of the week.  Have had lots of positive feedback from the sessions so I am really pleased.    Getting ready for another big day tomorrow and its LEGS  in the morning, got my workout out kit all planned out, leg warmers are back in for 08!

Did my first real cardio session this morning since Christmas,  a 5km run and a 20 mins brisk walk uphill.  Enjoyed it, but can’t do TOO much, as I am trying to grow and am still relatively lean at the moment, there is enough time pre-contest to do lots of cardio.  Although I will be adding in sprints, plyometrics and bleachers very soon for my legs and glutes.  I can still grow and it helps my legs grow, stay in shape and look powerful.  They have already grown since I came back from New York. I was very pleased how they looked in yesterdays workout and pictures (promise they will be up soon!) 

Traps sore and biceps getting tighter as the afternoon progresses!

So a recap on my training and body this week.  I weighed in on Tuesday and will keep doing that from now on.  9st 4.8lb (Coach Simon) thinks I should be looking to get my weight to 10 stone and this end of the week he says 10 and a half stone before I start pre-contest dieting.   I am a hard gainer (someone who finds it hard to add muscle), what with my body not always doing so well on carbs, I am back on the MCT oil, but taking it really slowly through the build up, half teaspoon twice a day for this week and next.  Looking to start Creatine in a couple of weeks also.  I have still had no reply from the federations apart from NABBA regarding 2008 dates, so will be ringing them this week and getting last years finals dvds to watch, so that is exciting and then I can determine my contest dates and move on.  Still thinking about my suits, they are expensive from the USA but made so well, I can order them plain and stone them myself, or order them through the UK, just a bit concerned they won’t be as good quality, but will order samples and go from there.  I could need two or three suits for this years shows.  Hopefully weight will have gone up this week and I am waiting for Tuesday, Leg day to come around.  Looking forward to tomorrow nights group training class at 6pm PUMP.

Today I tested myself with my tanning product ‘jan tana’.  I had a few skin issues in my last contest, so I decided to regularly exfoliate and moisturise and then test my skin with the body building tan.  It wasn’t too bad, I can see areas that I need to make sure are well moisturised and I will have to keep an eye on them.  In figure/body fitness, you are marked on the skin tone and the condition of your skin.  It was nice to put my two-piece suit on again and I like my hair in the pictures being blonde, so I will keep my hair the same now for this years shows.  I will test again in two months time.  I trained afterwards and had some photos taken, they look good with my tan and I will meet with Brian (my website designer) and get the pictures put on, I was pumped up as I trained shoulders and arms.

SHOULDERS AND ARMS

Started with shoulders first, heavy Olympic bar shoulder presses, then i pressed the 15kg dumbells for shoulder press (easy!) for 8 reps, heavy lateral raises then a light set.  Reverse barbell shruggs and then into arms.  Same as last week, only this week everything was little easier.  I am still on my no2, think that and plenty of good food and rest is what makes my workout good for me.  My arms were crying out, it was biceps and I only did 2 strict sets of 15 reps, the blood was pumped and it was hurting, not too bad with the pressdowns, but then it got worse, it was incline supination curls, single arm.  Simon coached me today through this workout and just when I wanted to stop, he would say 2/3/4 more! (The benefits of working out with a coach!)  That was the hardest part of my workout today, the close grip push and press was good and I was really strong in my dips.  Going to feel it tomorrow!

Chest and Back sore!!!

Starting to collate details for my competitons for 2008.  I have printed off the rules and regulations but only one federation has put up 2008 dates so far, so will be ringing them this weekend.  It looks like at least three out of the four federations have up to 90 secs or more ask you to do a routine with poses.  Looking forward to moving round and hitting poses, whilst still showing strength, femininity.  I can model myself on icons such as Rachel Mclish (Miss Olympia from the 80’s).  Also need to order last years dvds from the federations, to see what last years winners look like and to judge their routines etc.  Busy weekend of work and clients and training coming up!  Shoulders and arms tomorrow!

The DOMS (delayed onset of muscle soreness) have gone!  Thank goodness.  Todays workout was Chest and Back.  Ibs incline chest press, vertical chest press, seated flyes, reverse grip bent over rows, reverse grip pulldowns and straight arm pulldowns, with abs 10 mins walking on the treadmill on steep incline.  It was a good workout, it was hard and its always a little tough training towards the end of the week, especially with the gym being busy and new members and clients coming through the doors.  But I did well and had enough energy for the workout.  Trained a couple of clients after and then back in the evening for more.  This week and next, setting all clients ‘objectives’ and helping them set out their targets in the form of ‘goal planning’ for 2008.  Quite a lot of them are interested so far in running a 10km or half marathon this year.

Oh my goodness, how sore are my legs today, getting worse as the day goes on.  Great feeling!!!  My glutes are going to be better then 07!

Real busy day yesterday, trained clients all morning from 7am, worked on shift, taught my ‘pump’ class and then trained clients!  My ‘pump’ class bought 23 people into the The Studio.  It was real fun and they all really enjoyed it.  It is a great way of group-personal training.  ‘Pump’ is a great way of burning fat and building muscle to create the shape of body you want.  Have had good feedback today!

This morning I trained LEGS.  I-pod playlist on and I was away.  Leg extensions, hack squats, leg presses and 3/4 deadlifts from the rack and standing calves.  It was intense 45 mins and my glutes were starting to ache in the middle of the workout.  Great! 

Another busy day with new members signing up on our ‘kickstart’ membership and lots of clients to train.  My group training session was fun tonight, had 4 ladies, all of them aching and laughing from Monday nights class.  Reckon it will be my time to ache tomorrow!

PUMP starts tomorrow at Winners 2000, Torquay gym at 6pm in the STUDIO.  Back due to popular demand, my class starts again.  It is an hour of intense body changing exercises, squats, deadlifts, barbell curls, you name it and it will be in there somewhere.  Really looking forward to this class, should be great.  Great group training for all my clients and members and non-members.