Hannah\’s Blog

ARMS

I am sat here typing my ‘blog’ with a tan!  Today and tomorrow I am running a test with Jan Tana.  It is to see how my skin looks with the tan and to have a look at it’s condition.  So for those of you that know what  competition tans look like, then you will know I will be staying in and working! 

ARMS

This afternoon was Arms, I am a little tired today, suppose I have been working hard and training has gone up to the 6 days week with cardio and it was the first week of my pre-contest diet.  But, I got myself into the training mode, by watching the training scene of Rocky 2, where he trying to catch the chicken but eventually does and has the children running through the streets with him! Classic.  I started with triceps pressdowns into overhead tricep extensions for 3 sets of 12/10/8.  Next was bench dips (Dean was around and was able put weight onto my legs (up to 25 kg today, usually I can do heavier, but the fist exercise had pumped my triceps right up), then it was into incline dumbell supination curls with 10kg, working on the 12/10/8 (strip to 8) set.  The last arms exercise was cable curls for biceps with kneeling double arm overhead bicep curls, my forearms were failing on this last exercise.  I think my triceps today got more of a pump than my biceps, will have to speak to my coach about that, but next time, we may change the exercises around and start with biceps?  Finished off with calves (3 sets of 50 reps), got a real good squeeze in my calves today, so was pleased with that.  Cardio was half hour on the incline treadmill, and E.T was on, so that made the time pass quick.  I am hungry as I a writing this, so got to go and cook my chicken, sweet potatoes and veg, YUMMMMMMMMM! 

HAMSTRINGS

I thought this would be a good workout and not too taxing!  How wrong could I be.  This  was a crazy hard workout, I started on the lying leg curl with 12/10/8/(8 strip), the reps were real strict and I worked between 25 and 35 kg.  Jon was around and pushed me through the workout.  Next was seated leg curl but this time it was 3 sets of 15 reps and Jon made me pause just slightly at the end of each contraction.  Stiff legged deadlifts were next and I stood on the step so that I could get more of a stretch into my hamstrings.  It was 3 sets of 15 reps and I increased my weight from 2 weeks before to 35 kg.  My legs were like jelly, I stumbled over to the standing calf machine and did 3 sets of 15 reps with 3 plates.  Now, my calves are looking better, the left calf needs more work but I was pleased tonight with how they are coming on.  The work every day on my calves is starting to pay-off, now I have a long way to go I know, but it’s nice to see them slowly coming on.  I went on into The Studio half hour later to teach my regular PUMP class and that was great, and then back into the gym for half hour incline treadmill. 

I am tired now an need to rest, tomorrow is arms and I am sooooooo looking forward to it.  I’ll catch up at the weekend to let you know how the pre-contest diet is going, I am still here, so that’s a start!!!!

DELTS

Delts today was the same as last weeks.  It was good, and I was strong again.  This is such an important workout for me.  I did upright barbell rows, 3 sets of 12/10/8/(8 strip), then into dumbell shruggs for 3 sets of 15 reps (17.5kg).  Helen gave me a spot on standing military shoulder presses, I did the 12/10/8/(8 strip) set, got up to 35kg again today, heavier next week!  I did the 100 rep calves in the morning as I had a really busy day with clients and two meetings.  So all good, apart from I only managed to squeeze in 20 mins instead of 30 for cardio.  My back is sore from yesterdays workout.  Still, looking forward to hamstrings tomorrow.

Today was a busy day with clients, then back for BACK training and my first stint at my 30 min cardio session and then back on duty as site manager.  A good productive day and I am feeling my BACK coming on as I am typing - good stuff!

I started with 3 sets of chins, neutral grip and then 2 sets wide grip.  I had a lot more energy training in the afternoon and I was really looking forward to chins today.  Then it was downstairs to the power room for reverse grip bent over rows, I did a 12/10/8/ and (8) strip set, it was hard but good and I got some good reps out, the strip set was a ‘perfect demonstration’ set.  Then it was back upstairs to the seated row machine, but with a very wide grip handled bar, this was to also concentrate on pulling my rear delts out, 3 sets of 15 reps.  2 sets of 15 reps with dumbell pullovers.  Jon spotted and coached me through the routine today which was great, and I was left to do calves on my own, 3 sets of 50 reps with 2 plates aside today.

Winners 2000 Torquay has had 3 new treadmills delivered and 2 bikes from Star Trac, so my uphill walk was on a new treadmill today with the Rocky soundtrack.   A client of mine Chantel has just come back from a trip to New York and it was nice,  as the soundtrack reminds me of running up 5th Ave to Central Park on my very first visit.  I want to visit New York for a 4th time soon. I love it!

Today received the Body Fitness Rules from Wanda at the UKBFF, got to wear black closed toe and closed heel shoes (stilletto pumps) nice!!!  for the pre-judging two-piece,  so now got to go shopping with Helen for some new shoes.  Still that’s the rules!  Hope I get to wear my ’stripper shoes’ to the finals, that’s what they all wear in the States, we will have to wait and see.

Helen is in the latest issue of FLEX & BODY FITNESS this month, great article on her, 4 pages long.  It’s great to see her get some recognition.  Lets hope people hit all our sites and see how hard we work and how hard Simon works for us and the gym. 

My LEGS are still so sore from Sundays workout!  I wouldn’t have thought it, I knew I had worked them real hard, but I am suffering from the DOMS (delayed onset of muscle soreness), but it’s a good feeling and seeing as it was quads I worked, my glutes are sore too! BONUS!!!

 I trained 30 mins CHEST yesterday in the afternoon.  I started with IBS incline chest press superset with dumbell incline flyes, working on a 12/10/8 and then upstairs for dips, three sets real deep to hit the chest.  Then it was onto 3 sets of cable crossovers at 20 reps, but my chest was tired and I only managed 3 sets of 12 reps.  Then upstairs for a light day on calves with 3 sets of 15 reps.  The idea of this is to change weights and reps for calves to create a change and make them higher!!!

Today is a rest day, no cardio and no weights.  I have a long day at work and seeing as my legs are still sore today, seems like a good idea.  Tomorrows training is BACK!

I have completed my first day of pre-contest diet.  5 meals, 2 of them oats and eggs.  3 of them with chicken or fish and potatoes and veg, yummmmmmmm!!!

I had a meeting with Simon today and my pre-contest diet starts tomorrow.  It will be 10 weeks today to the regional UKBFF contest and its time to start. 

I will be eating every 3 hours at 5 meals per day, so this evening I will be cooking and prepping my food for tomorrow, not really too much of a fuss as this is what I tend to do anyway.  Its just the weighing out of all the food etc that takes the time.  Tomorrows meals will be oatmeal and omelette’s, twice through the day and chicken and fish with vegetables. 

I am going to be doing half hour cardio, 30 mins @ 5 x week, to start working on my glutes, but nothing too crazy as I still need to preserve my muscle glycogen.

My training will be 6 x week and working on different body parts for 30 mins, I got some good gains from last week, so we are continuing with this as I still need to gain muscle and drop some fat, so this program should be ideal.

Looking forward to the week ahead, it’s only 10 weeks to go and less than that if I decide to do the NABBA at beginning of March.  But the focus is on 10 weeks for now.

WATCH THIS SPACE……………………….

LEGS

I have had 2 days off training and ready to get back into it!  It was Legs today, Jon coached me throughout workout.  I did 3 sets of leg extensions superset with squats in the smith machine, 3 sets of 15 reps each.  I found my legs so wobbly that it was difficult to walk down the stairs to the power room!  Downstairs we did 3 sets of alternate lunges with the olympic bar with 2.5 kg either side and 3 plates a side as it was straight into a superset with leg press, that was it as it was just QUADS today.  3 sets of 100 reps with a plate aside for standing calf raises.  I did the full and side planks, which were hard as I was knackered and Jon gave me a great PNF stretch for my legs.  Lovely, all done and dusted in 40 mins.

Helen and Simon are back from the Arnold classic and their visit to Angie and Roger Semsch (IFBB PROS).  Its been nice hearing about their trip and I am looking forward to going to the Arnold and the Olympia one day.  I am looking forward to seeing Helen’s new moves she has been learning and working on.  she is very inspired and excited about her future competitons this year.  I have a new book to read THE MAKERS DIET by Jordan Rubin.  Got some nice presents from their trip, and a great Arnold Classic vist!

Brian has updated my website for me.  I now have put all new pics on throughout the gallery and he has changed some pics on my flash player.  I have added text and have a button for PUMP.  Really pleased with it.  Helen and I are writing an article for the next Winning Times, so I will have a button to access all my future articles.

Last workout of this week was this morning, it was arms.  I will now have 2 days off and start again on Sunday.

ARMS

Triceps were pressdowns, overhead extensions and bench dip, all three sets as usual with a strip on the pressdowns.  It was Animal Pump today, so felt good.  I was able to train a lttle later today as one of my early morning clients was on holiday, and also my workout was 30 mins max.  Biceps was cable curls, incline supination curls and concentration curls.  I squeezed at the top of the movement, just to finish the muscle and peak it up.  No time for calves but did abs.  Deanne was around to give me a spot on the supination curls, so I was able to really push myself through this hard exercise. 

Busy day with client and work and back for clients in the evening.  Think its time my body has a rest.  I have really enjoyed training a body part a day, it hasn’t taxed my central nervous system too much and my energy levels have been good, so has my food!

SHOULDERS 

Trained shoulders this afternoon and Jon coached me through the workout.  I was so ready for this workout, I really want BIG shoulders!  The workout was limited to 25 mins, so I started with barbell upright rows and did the usual 12/10/8 (strip to set, felt really strong today.  Dumbell shruggs, 12/10/8 set.  Downstairs to the power room for olympic bar standing military press same sets with 8 strip, couldn’t believe how strong I felt again, I did 35kg for 8reps!  Back upstairs to single arm lateral raises, 3 sets of 8 reps.  I managed to squeeze in calves and abs too.  Real good workout, loads of energy and a real busy evening shift! 

My suits have been ordered with Crys Corner, a black velvet 2 piece and a ??? two piece.  You can wait and see what colour I have chosen, I am very pleased with the colour and the design, real quality!