Hannah\’s Blog

Changes for week ahead are 2 x 30 min cardio for me (treadmill uphill walking and stairclimber).  This is to help preserve my muscle glycogen and also my energy levels as I don’t have much fat left to burn!  5 meals daily, but real strict now.  Porridge and fish for meal 1 and 4,  meals 2/3/and 5 chicken/fish/turkey with potatoes and green veg (probably will have asparagus - good diretic) and no carbs with meal 5.  Sounds nice, yum!!!!!!!!!!

Going hunting again tomorrow for another pair of black shoes as we have decided these ones aren’t right.  (positive thoughts - please let me find a black pair tomorrow!)

Cooking away as I type and I am tired, ready for bed, food almost prepped, just got to finish daily client files and pack for the day ahead, then sleep………..

Weight this morning is 9st 10.  Guaranteed to get leaner with clean foods.  Supps starting tomorrow are omega 3, bcaa, glutamine and cla are all back in.

Training is changing to legs,  back - shoulders- chest and arms starting tomorrow with back-shoulders-chest.  Looking forward to it!

A good day today with work, clients and PUMP class and clients.  I also trained Hamstrings with abs and calves this afternoon.  Seated leg curls and lying leg curls superet 12/10/8 reps and then stiff legg deadlifts 35kg, 3 sets of 12 reps superset with standing calf raises 4 plates for 15 reps and then the planks for my abs.  I enjoyed the workout, I was tired this afternoon but got into it and then with my PUMP class after I was buzzing.  I did 15 mins warm up on the incline treadmill so worked my glutes a little.

Meeting with Simon tomorrow, wondering what changes are in store for my and my training, sounds like double cardio is one of them.  Ab training in the morning on an empty stomach then the day starts, rest day as well, Nice!, then ready for who knows whats in store…………

This morning was tan testing and pictures and the next issue of the Winning Times and hopefully for my site.  The verdict is that my skin is much better due to the microdermabrsion I have been having but I still have areas to be worked on.  Helen and I are also going to order Pro Tan next weekend (another body building tan on the market) to see if the colour suits me any better, so we will see. 

I was inspired today to use my ‘versa gripps’ (a version of straps for ladies) for my back workout as watching Helen’s back workout yesterday inspired me to want to get a few more reps out of my training.  I used them for my wide and neutral chins and I did get one more rep out on each set, the first two sets on wide grip I got 10 reps out.  Jon coached me through my workout again and we did reverse grip bent over row 12/10/8 and my weight went up again to 13.75kg either side for 8 reps with my strapps, so I was happy with that.  Pullovers were superset with neutral grip pulldowns for 2 sets with 12 reps each and I worked at 50 kg for the pulldowns which was 5 kg heavier than last week.  Biceps were next and it was incline supination curls with 10kg superset with 5kg standing hammer curls for 3 sets 10 reps each.   I did standing calves with 30kg either side for 3 sets of 50 reps and the usual planks.

Hamstrings tomorrow…………

5 weeks to go today.  Just a quick re-cap, will be meeting with Simon this week for him to discuss what my changes will be with regards to diet, supplements and training. 

5 WEEKS TO GO……………………… 

Today I went shoe shopping again with Helen and bought a pair of black heels for my pre-judging.  They are 4 inches in comparison to other heels that are 5 inches.  They look good.  Tomorrow we are both meeting up with Simon to have a look at skin condition and to get some new pics for my site and pics for our next Winning Times article on Shoulders, so I am sat here typing with my first coat of Jan Tana.  One more coat later on and then one more tomorrow morning.  5 weeks to go tomorrow!

This afternoons training was Quads.  I was stronger tonight for this session in comparison to last Saturday.  I started with leg extension and went straight into 35kg for 12 reps, 40 for 10 reps and 45 for 8 reps, reckon next week I will go heavier again, it was a tri-set with seated leg curls and again the weight went up and stayed exactly the same as the leg extension but I stayed with 3 plates for the leg press 12/10/8, the reps were deeper than last week so I was happy.  Next up was front squats, last week was 5kg either side on the smith machine, so I increased the weight up to 10kg either side for 3 sets of 12 reps, then it was superset onto walking leg lunges with the 10kg weight.  Again, my legs felt stronger, so I was really happy.  I did donkey calf raises with a plate a side with 3 sets of 30 reps, this was the first time I have done calves since monday as my achilles is feeling much better (thanks Jon!).  Cardio for 40 mins uphill treadmill.  Just starting to feel hungry so off for chicken and potato and asparagus. 

This week as I mentioned before food is staying the same, adjustments for food and training happenning in the last 4 weeks, I have a meeting with Simon later on in the week to discuss.

Tomorrow is Back and Biceps, can’t wait!!!

Long day today and I am starving as I am typing this, so going to be quick!

The day started with early morning cardio - stairclimber for 20 mins on an empty stomach and then hit the abs hard with the new ab training routine Simon has devised.  hard work, but good.  Abs are still sore from tuesday, but was able to master the moves a little better today.  Breakfast and then posing, which went well again today.  My quarter turns are improving and my presentation poses are coming along.  Personal Trained until lunchtime and then back in the aftenoon for Arms.

ARMS

Reverse chins and dips, 2 sets to warm up.  Pressdowns and barbell curls superset, stayed with the 25kg weight for the barbell curls, so that was good.  Helen spotted me through the single arm db extensions, now these were hard last week, but strong on them today and stripped to 8 reps for the last set.  Incline hammers next, I stayed light at 7.5kg today to get a real squeeze on the 12/10/8 and then into the concentration curls staying with the 8/8/strip and then using the dumbell at a different angle for another 2 sets with a strip.  Helen spotted me through bench dips which were a 12/10/8 and I worked up to a 30kg on my lap.  40 mins on the treadmill uphill walking and no calves, as my achilles is still a little sore (that was from my step workout on Monday!)

Took clients at the gym for the rest of the evening.  Long, good and productive day. 

Rest day tomorrow.  Running the gym, clients and PUMP in the evening.

Helen and Dave are now on half carbs for their meal, I had better make the most of it as they are now starting to get tired, mine starts next week or week after, depending on how my body is looking, but I will leave that up to Simon, meantime better enjoy my fullcarbs!!!

This morning I trained clients until lunchtime, it was a nice morning so took Lesley and Corinna outside and trained them in the outside gym, it was a great session, it included car park sprint/track work.   

I tried to have a look around again for black shoes for my pre-judging whilst my lunch was cooking, but no luck!  Fingers crossed for Saturday!

Back to the gym for Jon to take me through Delts and Hams.  Felt a bit tired before the workout, but told myself I have only 5 weeks to go and that’s not too many workouts left.  The workout was great, Jon was really pleased with me and I was much stronger this week than last week.  We started with the power cleans again and they came much more naturally to me, he also put the wrong weight on so I was lifting heavier to start, but I lifted, so that’s what matters.  I got up to 8.75 kg a side for 8 reps!  We went upstairs for the upright bb rows at 25kg and into reverse bb shruggs up to 35kg, working with a 12/10/8 set.  Cable front raises stayed the same with the standing military shoulder press at 35kg, again 12/10/8.  Single arm db lateral raises were harder today, I guess it’s because I started lifting heavier, but I got through them and Jon said my form was stricter than last week.  Next up was hamstrings, oh my goodness, these were hard but again, stronger, found them easier than monday, maybe its being prodded by a coach that makes you work harder, or the fact that they tell you ‘I’m not going to spot you, do it yourself!’ works.  We are going to try 40kg on the seated leg curl next week and we superset the lying leg curl with 35kg (that can’t possibly go up, can it Jon???)  Stiff leg deadlifts at 35kg and I superset the plank again.  My abs are very sore today, feel like MONICA BRANT ABS could be coming through!  Got my new ab programme again tomorrow, should be fun, with a little warm up of stairclimber.  I finished 40 min of cardio today on the treadmill with Helen, that was nice to catch up.  Her dvd of lasdt years Europeans has arrived, so she can see what the looked like last year and their routines etc. 

Back on the evening shift at the gym, so a good day.  Tired now, but food ready for tomorrow, and I am ready for ARMS………………..

This morning was my new ab routine that Simon has given me.  It is to be done twice a week on top of my planks.  It took 20-25 mins and was intense, hard but good!  I think it may have worked my central nervous system as was real tired today, probably did with all the core stability it involved.  Bosu work with the plank, full and sides, rope short burst crunches with the abs co-contracted the whole time (well they should be for all of the exercises) and floor crunches.  Hard work, doing it again on Thursday.  Simon recommends me to do it on an empty stomach so the abs can get a real squeeze and I have no food digesting etc, it was a good call.  I did 20 mins of stairclimber before abs. 

Busy day with clients and working the gym, but good day and I am ready for bed.  Meall number 2 is already prepared for tomorrow, so no cooking tonight!

Just got to work on gettting Brian some more pics as I am going to change my front page.

Almost forgot, had a posing session this morning and it went really well.  got to work on my presentation poses but Simon is really pleased with the front and quarter turns.  Maybe will get you some pics at the weekend to show you where I am.

Busy day today with clients, managing the gym, training hamstrings, running up muscle hill, teaching PUMP, training clients and home for food!

Legs still sore, biceps sore and back!  I love that feeling!  Now I am ready for Hamstrings to be sore!  I did seated leg curls and superset lying leg curls with 3 sets of 12/10/8 reps.  Then stiff leg deadlifts with the 35 kg bar for 3 sets of 12 reps.  Standing calf raises with 4 plates either side to 3 sets of 15 reps and the planks.  then I decided to run up muscle hill for my glutes, i did the platform and back non-stop 5 times for my cardio session. Todoy has been a good day and I am ready for tomorrow.

Tomorrow is different to usual.  Tuesday is my usual rest day but Simon has set Dave and I an ab routine twice a week, to encourge tiny waists!  So I am going in early morning before breakfast and posing, for 20 mins stairlimber and then abs routine.  Should be good…

New pics are on my site under ‘Training atWinners 2000′ and some new pics on the client site featuring the ‘Serious Fit’ Event I organised with Dean last month.

Enjoy……

6 weeks to go before my first UK competition.  I am focussed and training hard and resting quite well.  I trained this afternoon and Jon coached me through the workout.  It was back and biceps.  Chins to start, wide grip (2 sets) 9 reps and neutral grip (2 sets) 9 reps.  Really felt my lats, sore already!  Downstairs for reverse grip bent over rows, real strong on these today, I did 1okg either side for 12 reps and then 12.5kg for 10 reps (could have done 12 really) and then the same again for 8 reps.  felt good!  Back upstairs for dumbell pullovers (7.5kg) for 12 reps into neutral grip pulldowns at 45kg and then 50kg.  For biceps I superset with incline hammer curls 7.5kg to get a real squeeze into standing db hammer curls 5kg, this weight today was enough to get a real pump into my biceps, which was just what they needed.   Strong girl today.  I decided to do donkey calves at 30kg either side for 3 sets of 50 reps, but could only get up to 30, then the plank full and sides.  40 mins on the treadmill walking incline and watched the end of Mission Impossible, so that nice for a change.

Tonight my friend Claire made me dinner, a lovely roast dinner and it was delicious.  Roast potatoes as a treat, lovely!!!  Claire is also my suit alterator (without her patience,  my suits would have not fitted so well for my NY contest) I am lucky I have such a good friend.  We watched INVINCIBLE on dvd and it bought back NY memories of my first visit there with my mum to meet Jenn Searles, where I got a real taste of training in the States and got more of a buzz to be competing.  I feel I am on my way!  Not long to go.  My legs are still real sore and sore and my back and bi’s are coming along nicely.  I am fighting the sugar cravings now, better go and make some cammomile tea!

I would have written this sooner, but after I got back from my leg session  and 3 food shops at different places, I was blown! I went to bed without my 5th meal so this morning I was starving.

Legs was good, it was leg extensions into seated leg curl into leg press.  The workout was on my own and the sets were 3 and the reps were 12/10/8.  I really worked hard and the leg press was the hardest exercise on my own, but I stayed with 3 plates and got really deep.  then it walking lunges, I walked the lenghth of the gym twice with 10kg db in each hand and then superset with front squats in the smith machine.  The fron squats were 3 sets of 12 reps.  Standing calf raises today for 3 sets of 100 reps with 1 1/2 plate either side and the usual front and side planks.  Helen and Simon were in the gym and we did treadmill cardio together which made a change (not the cardio, the company!)

Helen has 7 weeks to go before her Europeans and mine is 6 weeks today.

Went shopping with Helen earlier in the day to look for black shoes, but am yet to still find a pair, next weekend the hunt is back on!  Had a gorgeous spray tan yesterday at Jodes www.jode.org  and got some funny looks, I look very brown, and the condition of my skin is great, I am really pleased, so fingers crossed for the jan tana next weekend.  I have also given Brian my memory stick for new pics to go up on my gallery from 3 weeks ago.

Training clients this morning and then back for Back and biceps later.

Legs are sore………..