Hannah\’s Blog

So, it’s 7 weeks to go till the competition.  Doesn’t seem very long to go at all and I can’t believe I have done the diet for 3 weeks.

I have just had the nicest cheat meal, a roast turkey and beef dinner, with yorkshire pudding and cauliflower cheese!  Delicious.  Our cafe at the gym made it as we had our SERIOUS FIT EVENT  on and the day was a great success.  A different male and female winner this year and a few personal bests, lots of sweat, support (from family members and friends and team mates and hard work, great!

I didn’t train today, the idea was to train quads early morning on my old programme before starting new on Monday.  But the clocks went forward in the early hours of the morning and I felt knackered.  Now, this is how I used to train, I would make myself get up and thrash my body and just do it.  So, if you always do what you do, you always get what you’ve got! Right?!?! So, I went back to bed for an hour. 

Tomorrow is meant to be hamstrings and chest, but my hamstrings are still tight from Friday and i don’t really think my chest needs much more work now, so I am going to move it forward from today to QUADS tomorrow instead to catch up, then the rest of the week goes like this:

tues - off

weds - delts and hams

thurs - arms

fri - off

sat - quads

sun - back and bi

40 x mins of cardio 5 days a week.

so it had been a good week this week, my arms are sore from the workout yesterday, I have trained them twice this week and the objective for next week is to train hams twice.

Off to prep food for tomorrow……………..

ARMS

I am going to be starting a new programme next week, adding in a large and small body part together.  Just to shake my body up into making changes.  I decided to finish off this programme with the same arm routine this afternoon that I have been doing. 

I started with pressdowns superset into overhead tricep extensions, with reps of 12/10/8.  Then it was into bench dips (didn’t have a spot today so I just used at 15kg plate on my lap) then superset incline dumbell supination curls with the 10kg’s for 12/10/8, then I stripped to 8 free dips and 8 (5kg) curls.  Arms were really pumped up by then, biceps and triceps!  Only one more exercise to go, cable curls superset with dumbel hammer curls (7.5kg).  My arms were ready to drop off.  I increased my weight on the standing calf machine to 1 1/2 plate for 3 sets of 100 reps and of course the planks!

My hamstrings are still really sore form yesterdays workout with Jon, so I decided to do 40 mins incline uphill walking on the treadmill.  Helen joined in with me for the last 20 mins, thank goodness as my legs were so tired I almost bailed! 

Clocks go forward later on tonight, one less hour of sleep, so harsh!  I am ready for our SERIOUS FIT EVENT tomorrow at the gym.  It starts at midday for the event, we have about 38 people taking part and I have 5 clients taking part, so it should be a great afternoon of people winning and beating their personal bests!

HAMSTRINGS

Busy day today with working, clients, PUMP, a visit to the salon for my skin.  Skin is getting better, Jo said that she thinks there is less to exfoliate since last week.  I hope so as I am going to have a spray tan next week and then the week after another Jan Tana test.

Jon coached me through Hamstrings today, we went up to 40kg (5kg more than last week) on the lying leg curl (getting stronger), my hamstrings really need a good workout, they need more shape.  Seated leg curls were up again on weight from 40kg to 45 kg for 3 sets of 15 reps, then the hard part!  Stiff leg deadlifts, but no step, I had to use the bench.  that was hard and the weight went up again, from 35kg to 40kg.  Jon is strict, when reps don’t count, I have to do them again.  My lower back feels a little sore now, maybe too much weight even though the focus was on the hamstrings.  Calves was good, I did the 3 sets of 15 reps on the donkey calf raise with 2 plates either side.  This was real hard and I get a real good squeeze, but the right calf does want to take over, then i did single leg left calf raise to finish off with 15 reps, hope they are sore tomorrow!  I did some extra cardio on top today as took my PUMP group up Muscle Hill, it was great, we ran to the platform, then back down , then all the way up to the top and back down and then back up to the platform, they loved it, so nice to be out in the fresh air.

Arms tomorrow!

DELTS

Great training session today, it was hard work as today I am still a little tired.  Had 130g (steak), asparagus and (160g) sweet potato for lunch, it was amazing, so I knew the workout had to be good.  I was stronger in my upright barbell rows this week, started off for 12 reps with the 25kg bar and then straight into the 30kg for the 10/8 reps and stripped to 20kg for 8 reps.  I did the 20kg dumbells for the 3 sets of 15 reps and then downstairs to the power room for the standing military shoulder press, Helen came down and gave me a spot, I started with the 12 reps with 5kg a side and then the 10 reps with 7.5kg either side, adding on the 1.75 for the last 8 reps, we stripped to 5kg either side for the drop set of 8 reps.  then it was onto the 7.5kg for single arm dumbell lateral raises, standing calves, 3 sets of 100 reps and the planks.  I completed 20 mins on the stairclimber and then 20 mins on the treadmill, I was knackered by end of the session, think my blood pressure had dropped this afternoon as I was tired.  Quick shower, meal 4 (eggs and oats) and back to personal training till the end of the evening. 

I had a meeting with Simon this morning regarding contest notes and body, he seems happy with how things are going, I have been having a few too many carbs when having my oats, so tomorrow I am sure I will be hungry, as I will be about 25g carbs short throughout the day!  Not the end of the world though, at least I am not on half carbs for meals 4 and 5 like Helen is at the moment, now she is hungry!  Going shopping for my black shoes next weekend and looking forward to buying my electronic scales this weekend, so I can be perfect with my portions.

Feeling good, tired but it has been a busy week and we have the ‘Serious Fit Event’ this weekend (sunday) at the gym which I am organising.  We look like we have 36 contestants this year and there is a real buzz around the gym!  It’s great.

Looking forward to teaching PUMP tomorrow night, as has been ages since last class (due to Easter hols).  Also got my ‘crystal wand microdermabrasion’ tomorrow for my skin.  

Hamstrings are tomorrow and next week is changes to my training, so looking forward to that, my biceps are killing me from yesterdays workout, great stuff!!!  I am growing!!! 

BACK & BICEPS

3 sets of chins today, starting with wide grip, neutral and wide again, got 9 reps out each set.  Reverse grip bent over rows downstairs with work sets of 12.5kg either sides.  My back was strong today and felt good for the rest yesterday.  I did the wide high seated rows again and worked heavier at 40kg with the work sets of 12/10/8.  Straight arm pulldowns with 2 sets of 12 reps.  I feel my back coming on now as I am typing this, feeling a little tired, today has been a long day and there are always little things to do and catch up on, hence writing my blog now!  I think that with the workout today and that I am increasing my cardio to 40 mins has increased my metabolic rate.  I ate my eggs (5 eggs/2yolks) and my oats and was satisfied post training, but since then I have been starving all night, despite my 5th meal of chicken, potatoes veg and some goats yoghurt with blueberries, STARVING!!!

I decided to add Biceps to the workout today as they are a priority and I want them fuller and higher.  I train arms on Saturday so I decided to do a superset with incline dumbell supination curls to dumbel standing hammer curls.  I was lucky today as Jon coached me through the workout and helped spot me through biceps, it was real hard as my forearms were blown!  Hit standing calves (3 sets of 50 reps) and the planks.  Stairclimber and incline treadmill for cardio, then eat, client then on duty in the gym. 

Shoulders tomorrow, can’t wait!!!

Can’t wait for breakfast!!!

I have been to Alicante, Spain for the weekend with Helen.  A real nice break away from everything, we ate, trained and slept and I rode a mountain bike with flat tyres every day, so my legs were pumped all weekend!  We took Helens electric weighing scales (how good are these, buying a pair of my own on Saturday, the preciseness of measuring food is great).  We ate on the clock all of our foods and still managed to eat out.  I ate the most amazing steak since New York, so it was all good.  We did so much cardio with walking and riding to get everywhere and had 2 gym sessions of course as well.  the gym was closed Easter Saturday so I doubled up my workout on Sunday and trained quads and arms.  It was really good and I was knackered at the end of it.  the gym was pleasant and clean and had what we needed.  I started on the leg extensions and superset with dumbell lunges (15-20reps x 3 sets) trying not to break my neck on the slippery floor tiles in the gym!  Then it was leg press and barbell squats (no smith machine here).  I did toe press for calves on the leg press machine so that was nice for a change.  Arms was pressdowns and overhead extensions (like at home)with 3 sets of 12/10/8 reps and then for biceps, standing dumbell bicep curls into dumbell bicep hammer curls (3 sets of 15 reps).  Incline dumbell bicep supination curls superset with overhead dumbell extensions.  Not bad!

I trained chest as well on the Monday, this was a bit different to workout that is usually set, I started with press ups and went into incline dumbell flyes (3 sets of 12/10/8 reps).  Then incline dumbell presses (3 sets of 12/10/8 reps) and then Helen pointed out a real smooth pec dec machine that was really nice.  Chest workout finished with the planks, side and full and a good stretch.

I know I have 8 weeks to go before the first show and it wasn’t really that hard being away and having to stick to the diet.  You can do anything when you focus your mind onto it.  I had a good break and I am ready to carry on, bring on the oats and eggs!!!

HAMSTRINGS

Trained early this morning as have plans for weekend.  It was nice and a real change to be training early morning.  I trained on my own and did Lying leg curls, 3 sets of 12/10/8 rps with a strip on 8 (luckily Helen was passing and I grabbed her for a spot on the 8 reps before stripping to the 8reps!)  .  Then it was seated leg curl 40kg for 3 sets of 15 reps and then stiff leg deadlifts standing on the step for increased length and tension through my hamstrings with 35kg for 3 sets of 15 reps.  I really enjoyed this workout, got some great work and weight into my hamstings (when don’t I enjoy my workouts!) Calves was 4 plates a side for 3 sets of 15 reps and I filled in the rests with the planks.  I then did 15 mins on the stairclimber and 15 mins on the treadmill.  Feel great today.

I had an appointment at Jodes with Jo for my Crystal Clear Microdermabrasion for my dry skin patches.  this is great, its white crystals that act as exfoliation process through a machine.  This is great for my patches that are dry as it breaks down 3 layers of skin to promote healing of new skin.  I am going to do a tan test again in 2 weeks to see how my skin is.  The reason for this is that I get scored on my tan and the conditioning of my skin, so this is somethingI have to really work at for the competition.  I Am regularly applying coconut oil as this is an oil close to human subcataneous fat and has great absorption and helps moisturise and heal and I also have bought some Bio-oil, so just trying everything!! You can check out the salon www.jodes.org

Ok, signing off, got a few things planned for Easter and will be back on the blog on Tuesday to let you know how my workouts have been going.

No PUMP on Easter Monday.

Have a great Easter and think of me when you are all nibbling on your Easter eggs and hot cross buns (you know who you are!!)

Hannah x 

Crazy day on Wednesday with work, clients and training, it was never ending - hence no blog!

BACK 

I trained back yesterday and Jon coached me through the  main workout.  I did the cardio first as he was busy so that was nice for a change and Helen and I caught up on the treadmill together.  I did close grip and wide grip chins and was much stronger than last week, working a range of 8 reps.  Reverse grip bent over rows with the Olympic bar was good with 12.5 kg either side again for 8-10 reps.  the wide grip high seated rows was next and i went heavier for 35 kg.  I found dumbell pullovers hard last week and I decided to do straight arm pulldowns as this is an exercise I love.  Many of you will know that it took me a very long time and then one day this exercise clicked and I love it.  Jon said my back looked ‘massive’ so I was really chuffed!  I did 3 sets of 50 rep calves and Jon took me through the ‘plank’, different exercise today as he put pressure onto my back to make my abs fight harder, God it was hard, but good!  (SADIST!!!)

I weighed today and my weight has gone back up to 9st 10lb.  So I have now officially lost 2 lb (not 3 1/2 lb).  It’s weird to get my head around it all but, My idol IFBB Pro Davana Medina is my height and her contest weight is 128 lb (just over 9 stone) so I am happy with that.  The more weight I can keep on and still look lean is in my favour as I need to be and look bigger than when I first showed in New York.

I am still searching the web for footage of my NY show, as it would be nice to get a link on my site for it.

DELTS

Amazing workout today, so strong (and I forgot to take my creatine and ne2).  Upright rows with a barbell working up to 30kg for 8 reps and then stripping to 8 reps at 20 kg.  Dumbell shruggs with the 20kg dumbells, really hard and strict.  Helen coached me through the standing military shoulder press and I took this weight heavier than last week.  Started on 30kg with the olympic bar and got up to 37 1/4 kg for 8 reps and stripped to 8 reps with 30kg either side.  I superset calves (3 sets of 100 reps) with the usual fron and side planks.  15 mins on the stairclimber (easier than last week) and 15 mins on the treadmill.    Busy day today, starting with clients,  food and clients and food!!!

Feel good today, was tired this morning but workout got me up for the evening.  Food ok and looks like my change for next week is to increase my workout to 40 mins.

Ready for hams tomorrow!

Rest day today!!  No cardio, no weights, long day at work, so day off. 

Yesterday was a good day, I trained CHEST, trained calves twice and taught my PUMP class.  My glutes are still sore from Sundays workout which is a nice feeling and this morning I can feel my chest coming on.  The workout was the same as last week, but I was a little stronger so I increased my weights.  I started with incline dumbel flyes 9kg and it was a superset with ibs incline press with 12.5kg, working on a 12/10/8.  It was upstairs for free dips with the help of a spot from Dean.  I got more reps out today, 12/8/8, the reps were nice and deep and strict to really get my chest.  Downstairs again for cable crossovers and I increased the weight up by one plate.  Changed exercise for calves and did toe press (3 sets of 50 reps) on our leg press machine so that was good and it really got my calves.  Later on in the evening after my PUMP class I got on the standing calf machine and did 3 sets of 100 reps.  I worked and trained clients throughout the day and of course prepped food!  The goats yoghurt with the blueberries and strawberries is lovely for a change!  Nice.

This morning was exciting as I had my tan on, thought I was getting ready for a competiton and that gave me a really good feeling inside.  Went to work and hit some poses with Simon in my 2 piece.  Helen and Dave were in for posing this morning, its nice that there is 3 of use competing this year.  Feels good!  My shoulders are coming on and my back looks good, but I know the areas that I have to work on.  Trained a couple of clients and got the strangest looks from some of the members, expect they think its fake tan gone wrong!  People just don’t realise how ‘dark tanned’ you have to be before going under the theatre lights! 

Went home and prepped food AGAIN and then back to train

LEGS

typing this they are still wobbly, especially after doing the cardio on the treadmill.  I started with lunges (20 reps) and took the weight up to 23 1/4 kg either side, that was good, maybe more weight next week.  With the lunges I superset with leg press, 3 plates a side and that was hard today.  Back upstairs to the leg extension and I increased the weight from last week and superset the smith machine squats.  Jon put the bail outs in to make sure that my squats were really deep.  I was really pleased as they were all legs and not one bit of back!  Calves were up next, 100 reps for 3 sets and the planks for my abs and a lovely PNF stretch for my hams.  Nice workout, feel good!

So, almost one week over of being on the pre-c0ntest diet.  It has been ok, obviously I am not cutting down on carbs yet.  It’s hard eating so much oats and egg for breakfast and the rest of the days food is not too bad, just quite a lot of potato!  I have lost 3 1/2 lb’s this week. A little too much too quick Simon says, so we are looking at slowing me down a little bit.  Going to have a little more red meat in my diet this week and maybe some goats yoghurt and fruit (blueberries and strawberries) for breakfast to help get some calories in and to help with my digestion.  It has been a good week and I have enjoyed my training and it’s exciting to see and know that I have a qualifier not to far away!