Hannah\’s Blog

BACK - 30 mins

Nice to take animal pump this morning, I didn’t have to train too early today as workout is only 30 mins.  This morning was back.  I did 50 chins (not all in one go!) with the assistance for a spot by Dean, I worked between neutral and wide grip.  Then close grip pulldowns, keeping the same 12/10/8/(8)strip and 3 sets, Deanne was around to give me a spot for the 8 @ 55kg and (8) strip set, which was what I wanted, to really hit my lats.  Hit a lat spread just to make sure they were pumped and they looked good.  Then I went onto the same strategy for straight arm pulldowns and finished off with 2 sets of single arm dumbell rows (10kg).  I managed to squeeze in the 3 sets of 100 standing calf raises and the full and side plank before my time was up.

Trained a couple of clients, home for lunch and back for duty on shift and more clients.  busy day!  Looking forward to shoulders tomorrow.

I have watched the Olympia dvd of figure girls for 2007.  It is really good, except they have not videoed the pre-judging, but you still get to see the one and two piece for my colour ideas.

Today I still weigh 9st 12lb, unbelievable, although this week I feel leaner than last week (reckon I must have dropped some water) but very frustrating, reckon I might need another cheat meal early this week, as I have never been this weight before, it would be nice to just get to 10 stone at least before my pre-contest diet starts in 2 weeks,  I don’t look 9st 12lb, so I am lucky I guess!

CHEST - 11 sets - target 30 mins.

I trained this afternoon and worked on vertical chest press, using a 12, 10, 8 and (8) strip.  Chest was pumped and then onto incline bench with a spot from Dean.  This was ridiculously hard, I went into 7.5kg either side and really struggled but I did it (with help of a spot).  My chest was very pumped and I finished off with 3 sets and a strip with the pec dec.  I still had time for calves, so i did 3 sets of 100 reps on standing calf raises, but only manged 75 and 50 reps on the last two (reason: I could hardly move them),  I had time to do the plank and side plank and did my longest time, so abs are getting stronger!

My legs are coming on today, my hamstrings are sore and my calves, a little on my glutes and I am surprised about my quads, I worked so hard, maybe I need to go even deeper or another couple of more sets should hit them for next time.

I am waiting to hear what I am doing for tomorrow, I hope its back and then shoulders for thurs with maybe arms?

Busy day with clients and working and had a great turnout for my regular pump class.  The routine is changing next week, but I am keeping the basic step routine the same as we are only 3 weeks into that.

This morning I trained clients and decided to train legs in the afternoon.  Jon wanted to coach me through this workout and I took him up on the offer.  The workout had again to be over by 25 mins (think I was 15 secs over!).  No animal pump again, just my regular creatine and no2 pre and post workout.  I did a warm up prep set on the smith machine and then into 2 work sets of 20 reps with 10kg either side.  The exercise was front squats, with Jon there I was pushed into making every rep deep and count (which I did).  My heart was racing and nearly jumping out of my chest.  Next was barbell stiff leg deadlifts.  I wondered if I would have really gone as heavy as I did if I was on my own, as when someone passes you the barbell, it is so much easier than you lifting it off the rack and carrying it etc.  Anyway the point of the matter is that I did sets of 12/10/8 from 30kg to 40kg, my left hamstring got pulled a bit on the last rep, but feels fine now.  Lunges on stationary leg was next, 12 reps right and left,  down to 10 reps down to 8 reps (no rest in between).  This was great, every rep my knee touched the floor and I did 2 bonus reps at the end (as Jon said my first rep at beginning of last set of lunges didn’t touch the floor - but it did!)  never mind, my legs need the work.  Standing calves for 100 reps with 2okg either side and then into francois calves for 100 reps.  This was really hard but as you know my calves too need the work (what part of my body doesn’t???) 3 sets, then into the plank.  Jon gave me a hamstring stretch, my calves were so tight, and the stretch was great on my hamstrings.  I really must do more stretching, when I see how flexible Helen has become with stretching often and gymnastics etc I realise how stuck I have become.  Going to put it in my planner for regular stretching and most importantly hamstrings!

Not sure what tomorrows workout is as I haven’t heard from Simon yet, but it is already down in my schedule.

A re-cap on the week, just finishing off deciding the colour of my 2 piece, I spoke to Crys Corner in the states and know I have less than a week to decide on colour and stoning.  Training has gone very well, I don’t feel as though I am heavier than last week, but we will see what Tuesday morning says, I feel stronger though.

All picture and text are on my site at the moment and Brian is working on a PUMP poster for me, I have provided him with the text, just a couple of last minute pics to go on and a couple of changes to my flash player and that’s it till I get some frest pics over the next month or two.

No animal pump today as I trained in the afternoon.  I didn’t want to be up with the stimulant, caffiene can affect me at times!  Just took creatine and no2 pre and post.  Simon has changed my training again for this week.  A body part a day and only to train for up to 25 mins.  This is so I can concentrate and focus on each part and give it everything and not to tire me out too much, or my central nervous system for that matter. 

Todays workout was simple and hard but it was shoulders and arms.  It was 3 sets of 12/10/8 reps with a strip of 8 reps at the end.  It was intense and hard.  I started with dumbell shoulder presses and then upright barbell rows, then incline dumbell supination curls and overhead dumbell tricep extension.  It looked easy on paper but it was real hard.  It was hard!  Just trying to let you know how HARD it was!!!  It was good and I looked like I got a pump, I certainly felt it!  Tomorrow is Legs.

Started putting some new pics on my site, just got text left to do.

Today the Olympia 2007 Mens and Womens dvd arrived.  Looking forward to watching that.