Hannah\’s Blog

Trained clients early this morning, the ice-cream muncher had a hard workout ahead today- sprints in the car park, well done S….. your recovery and your speed has really improved in the last couple of months.

Well done Sarah, your car park sprints and lunges were awesome! 

What a hard and great workout I had this morning.  SJ coached me through and it was all over within 35 mins.  Standing db shoulder presses, seated lateral raises, upright rows and db shruggs.  Then nasty front raises with 10kg/5kg plates standing against a wall and then single 5kg db frontal raises - ouch!  Lats up next and it was close grip pulldowns, seated row and single arm db rows with the 20kg, my back and form has got lot better and I felt good on these today.  My chest is still sore from Tuesdays workout, just starting to ease off now.  But I had a good pump.

Back later to train more clients and to get Rich on his personal best of flat bench press with 32.5kg for 6 clean reps.  Well done Rich, hope your abs feel good tomorrow with all the bosu ball work.

I am increasing my calories and am managing to take between 4-6 teaspoons a day of coconut oil a day.  Feel like I am growing already and I am now over the 10 stone mark!!!

Yesterday I trained clients in the morning,

1 of them was spotted at the weekend across Babbacombe Downs eating an ice-cream!  You know who you are and I know!!!!!!!!!!!!!!!

Busy morning and then I trained arms and chest.  My biceps felt like falling off after the first exercise.  It was incline supination curls (21’s) partials and then at the top partials with a squeeze and then the whole way up with a clean contraction at the top!  Ez/preacher bar cable curls and then onto triceps.  Bench dips with 30kg on my lap and close reverse grip bench presses, chest was incline dumbell presses and incline flyes.  Today, my chest hurts more than my arms but the bi’s and tr’s are slowly coming on.

Chantel, I do hope you get better soon and sorry you missed training today.  I know it must be serious, so rest up and I’ll see you back on it Monday.

Trained clients again in the evening.  Dot, Gill and Bernie were a little achy after Mondays PUMP class, so we worked on the upper body.  They are so strong, Bernie switched her lats on and felt like she ‘was walking around with carpets under her arms!’  Fantastic, took me years to get that feeling!!!

This morning I trained my abs on their own.  Back to the ‘olde’ bosu ball planks and side planks and incline crunches on the decline bench with a db.  Felt good to be training them with intensity and on their own.  Tomorrow is calves on their own and then lats and back!

I trained clients this morning and worked a shift as site-manager so I had a busy day today.  Taught my new PUMP class routine and we had a new step routine too and it was great.  Think their legs will be aching a little tomorrow!

Had my meeting with SJ looking at next four weeks before I start dieting.  Routine has changed to Biceps/Triceps/Chest and then Delts and Back and then Hamstrings/Quads, abs and calves alternating through the week.  So tomorrow I start with arms and chest.

Looking forward to it!  My legs are real sore from yesterday and so are my glutes, great!!!

I took a few days off training as my body has felt tired and wanted to be fired up for legs today!  Oh my gosh, think they are going to be sore, they are shaky and heavy and I only finished a couple of hours ago!

I changed routine around a little bit.  I warmed up with leg extensions and seated leg curls and then hit 3 x 30 reps on the front squats in the smith machine.  I was able to go real deep and could really feel a pump in my quads.  Then it was onto leg press, SJ gave me spot, I didn’t feel I could go as deep or as heavy (last week 5 plates) , so I stayed on 3 plates, my legs felt like they couldn’t bend (in reality of course they did, but they were pumped from front squats so whole exercise felt strange!)  but as SJ doesn’t lie, he said they were good reps.  Back upstairs for heavy walking lunges - ouch! and finished off on lying leg curls.

Tomorrow I have a meeting to plan and discuss the next few weeks ahead with regards to training and nutrition, I am sure ab and calves sessions will be back in to my routine.

Training clients all morning and then planning my PUMP class as new routine and plan starts tomorrow.

Apparently there is a pic of me from last comp in Muscle& Fitness or Body Fitness, but I haven’t found the right edition yet, still searching!

FIGHT NIGHT 3 - went off really well.  The weather was glorious and we had a good turn out, there is talk already of another one in November. 

Last nights PUMP class was brilliant, I found an old cd from my Aerobic teaching days and they “performed”, not a word of a lie to 156bpm the step routine.  They all looked fantastic!  Now I have to match the routine as next week the whole class format is changing and I need a new routine.  Pressure!!!

My client Steve successfully climbed Mt Kilimanjaro on Saturday, he said it was more like a picnic trail, with so many people up and down, but he loved it and has come away with just 1 blister!  Well done!

I trained ARMS this morning, they were really pumped, but after 40 mins, my body had had enough and I had ran out of gas so I missed chest.  But I am sure the routine was enough and my arms will grow!  I started off with biceps, concentration curls, incline hammer curls, barbell curls, pressdowns, a very hard close grip bench press (which finished me off) and single arm db extensions.   Back to work as a site manager and then clients this evening.  The weather is lovely today (hope it stays like this for out FIGHT NIGHT 3 Event on Saturday.  I will train clients on the outdoor gym this evening in the fresh air, scramble net and muscle hill!!!

Did extra cardio yesterday. the weather was nice and I went for a long bike ride.  That helped me relax and I think bought on my arms from yesterdays workout, by the evening, traps, delt and arms sore!  I was worried I would still be a little blown today and not able to do my workout, but I did it.

This morning I trained BACK.  I started off with deadlifts and next week, will go in heavier at the beginning, I still finished off with 17.5kg a side for 8 reps.  Bent over reverse grip rows were  up next (with my versa gripps), personal best today for me, I took the weight up to 17.5kg a side, felt so strong!  Reverse barbell and dumbell shruggs were next and then wide grip pulldowns with my versa gripps, same weight as last week and then finished off with single arm db rows 17.5kg.  Good workout and felt pumped and big! 

6 weeks before I start dieting for NPA show!

After training I trained Becky, she is running the NY marathon in Nov, we did resistance work on her upper body today as she had her longest run (11 mile) yesterday and her legs needed the break.  We did neutral chins for her first time and she got 2 clean reps out!  Well done!

Waiting to hear from my client Steve, he climbed Mt Snowdon yesterday and has less than 6 weeks before his climb to Mt Kilimanjaro!

Looking forward to another good week of food and training and next Saturday is our FIGHT NIGHT EVENT at Torquay Winners 2000.

I did an early morning cardio  and hard abs session this morning.  My shoulders and traps are a little sore and my arms are coming along.  Yesterday afternoon I went and trained Shoulders and Arms.  It was great (what’s new!) standing military shoulder press, got up to 10kg a side for 8 reps! Standing lateral raises were good, up to 10 kg’s as well.  Incline supination and hammer curls, bench dips and extensions for triceps, all done in 45 mins. 

fingers crossed for BACK training tomorrow!

Well done George 9 3/4 inches lost in 14 weeks!  You have worked really hard and it shows.  Well done Sarah, another 2lb off this week, keep sticking to the food and not sticking to the scales this week please!  Today was Catherine’s first time up Muscle Hill and Becky’s, good job to both of you, that’s now in your program!  Well done rich, your body fat is now the lowest its been in months and you are looking great, I know you don’t want to stop now! 

Tuesday I trained legs and they are today just about recovered.  It was a fun workout and hard.  I started with leg extensions and curls to warm up and then went down to the leg press.  I was very pleased as I got 4 plates out for 10 reps on my own and then SJ gave me a spot for 5 plates for 8 reps, legs blown!  Front squats up next, so I decided to do them in the squat rack, 5kg a side for 3 sets of 30 reps  Ouch!!!  Heavy walking lunges up and down the corridor with the 10kg’s (much to my clients delight) and then heavy lying leg curls.  No more - big lunch and then-back to the gym.

It’s been a good week of inducting people into the gym on the 14 day trials and working with clients.  We are now getting ready for our FIGHT NIGHT 3 a week on Saturday with heavy and light weights fighting in the boxing ring outside in the car park. Most of the fighters are from Dave Owens CQB classes. The afternoon/early evening will also feature a childrens bouncy castle and face painting as well as the Real Food Cafe being open serving Food and drink.  Tickets are available at either Torquay or Paignton Gym. 

First of all massive well done to Chantel.  Her personal best (PB) last week running on the treadmill  was 7.5km and yesterday she cracked the 10km.  Fantastic news and I can’t wait for next months Torbay 10km run, it is going to be real fun! 

Today I trained arms and chest.  It was a good workout.  I had Jan Tana on today, so looked like I was on my way to competing (only 1 coat though), Helen and I had pictures done for our next article for the Winning Times (WT 32) our article in this edition is  on ABS.  Will be in my article section next month.

I started off with concentration curls (3 sets) and then into incline hammer curls with the 10kg and last set was a drop set for a good squeeze.  Barbell curls were up next staying with a 25kg for 12/10/8.  Got a real good pump in my biceps and so I moved onto triceps.  Pressdowns were good and they were better than last time I did this exercise (the key is to keep it real strict and not to work into your shoulders).  Jon gave me a spot for close grip presses on the smith machine, I put 7.5 a side and then it was strict single arm dumbell extensions with the 8kg’s for 6 reps each side for 3 sets, then onto chest with the 15kg for incline dumbell chest presses and then incline flyes to finish.  Felt better at the end of the workout and had a much clearer head.  Great, onwards and upwards.  My weight has gone up a couple of pounds, I am about 10 stone now, so thats good.  The focus is on the NPA show - 105 days to go!

Well done Rachel for losing 11lb in 8 weeks, you are doing brilliantly.  I know you are putting some double days in and you have a 2 year old, but you are looking great.  It’s like you say, it’s down to being strict with your food and being disciplined.  No more boiled sweets and sugar in your tea.  Well done, I know you still have goals but you are well on your way to getting the body you want and deserve.  I will try and get some more pics on my site to inspire you!

This afternoon I trained back and finished with a 1km row.  I started with Deadlifts working up to 15kg a side for 8 reps, it felt good to be deadlifting, haven’t done this since my comp.  Bent over Rows were next and up to 12.5kg either side for 8 reps, reckon next week I can go heavier but its first time back training these movements so wanted to get a feel for it.  Barbell and dumbell shrugs with the 20kg for my traps.  Then Luke was on duty and gave me spot for wide grip pulldowns, we started on 40kg, 50kg and then finished off on 55kg, really enjoyed that.  Single arm rows to finish with the 17.5kg.  Really enjoyed today’s training, hopefully ready to go on Sunday with Chest and Arms!!!