Hannah\’s Blog

My PUMP class was great last night.  We had the class split into 2 for the routine and one side watched whilst the other performed and then they swopped over, then we hit a real fun bit, the left side of the room performed with the left foot and the right hand side group with the right foot.  Brilliant, perfectly choreographed, looked great and then we lost the plot!  the ladies loved it and it was a massive achievement for them.

Legs still sore from sundays workout - didn’t help with PUMP but feeling good.  Trained arms and shoulders on my own this morning.  Starving hungry again all day, loving this training and hunger feeling again!  Missed it!  Concentration curls and abs to warm up then into incline supination curls into hammer curls.  My arms at this point were really pumped and I was really concentrating on the squeeze/contraction.  Heavy partial lateral raises with the 15kg for 12 reps straight into the 7.5kg db for 12 x lateral raises (3 sets).  Heavy 20kg db shruggs and then into triceps.  Pullover, press, press, x 5, really hard without a spot, but I did good and then 1-5 french press and press, that was really tough, but I did it! 

REALLY GOOD WORKOUT AND I ENJOYED IT - DIDN’THAVE TIME FOR 1KM ROW AS HAD A SHIFT TO GET READY FOR.

Becky (who is running the NY marathon) did her first Bleep Test today.  Level 9 with 8 lengths.  Not bad at all for her first time. We are going to measure this every month now, we also worked on some core stability moves, the plank into side plank - very hard! and then worked on shoulders and arms.  She has now done her longest run of 9 miles this weekend and is on course and is running hill sprint drills etc 2 x week.

My client Steve who is climbing Mt Kilimanjaro has his first English mountain to climb a week on Sat - Mt Snowdon and is gearing himself up for that.  He is practising 1 x week on our outdoor Muscle Hill, with his backpack on - his new target for climbing Muscle Hill non-stop is 10 x!   

I trained legs yesterday and right now they are really looking forward to my PUMP class!  Lots of squats, lunges and cardio step!  Steady!!!

Extensions and curls to warm up, then down to the power room for leg press working up to 4 plates for 10 reps, heavier next week!  Front squats 3 x 30 reps - really tough this one, heavy walking lunges up and down the gym a heavy db and then heavy lying leg curls to finish.  I treated myself to a 1km row and abs, great session!

It’s a great feeling today and I have been hungry again!  Hurrah!  Quads, hams, inner thighs, abductors, glutes, you name it, they are all out partying today.  Well, it has been a while, tomorrow I am hoping for shoulders and arms.  We’ll have to wait and see!

Well, Dave was a Winner again in our eyes.  He has really worked hard and the diet was real tough on him, but he stood the test of time and made it onto the stage.  Sure you will see pics of his fellow contestant’s on his site

www.davefuge.com

and you can make your own mind up. 

How do judges score?  Interesting?  Of course I am biased and Dave certainly should have placed higher, if you took his body apart and analysed it against all the others - well you can see for yourself.  He had the most interesting and original routine and did great.  He is ready again for next year and will be putting a stone on in weight and will compete again.  Well done Dave, you are a Winner and you deserve so much more but you are young and have plenty of time and I am sure you will be rewarded well in the end. 

Dave is up again on the stage this Sunday at the NPA show in Taunton.  We are really looking forward to supporting him and watching him perform his excellent routine.  He is ready and I think looking forward to doing it.  He really only had a 2 week off season before starting his diet again, so hats off to him for the discipline.  I hope there will be some women at the show as it will be good to see my competition.

After my great workout yesterday, I still can’t straighten my arms!  HA!!  Triceps are now kicking in and yes, I am sore, a little tired, chest and back is sore too, but it is a good soreness and I am so happy that for the first time since coming off my diet as today I  have a real appetite!  Today I have been the hungriest in ages and its so true, real hard exercise does get your metabolic rate up!!!!

Well done Chantel for running 7.5km today, that is your personal best!  I know your calves are sore, but keep them warm and do your stretches!  Chantel will be running the Torbay 10km in August with me and hopefully some more of my clients will be participating too,  Winners 200o sponsors the event.

Well, I haven’t  still officially recovered from back on Tuesday but decided I was good to go with training today.  Can’t straighten my arms 100%, biceps really got worked with my ‘back training’ but what the hell, I have a competition to do.  Warmed up with Jenny Lynn on the dvd player and then Simon took me through my workout.  (Had no choice really but to train didn’t I!!!)

We worked on incline smith machine presses for my chest and superset with real steep incline push ups (my feet up on the back of the leg press machine pad! nice!) 3 sets here and then into incline db supination curls, really focussing on the squeeze and contraction, into db incline hammer curls, my arms were very pumped by this time.  Then an interesting tri-set of lying flat on bench with ez bar, first exercise was pullovers, into close grip bench into french press, that was really hard, my triceps were coming through and my back was trying to stabilize me, as my poor abs!  We did this twice and then into bench dips, failing miserably as my arms were not holding out for me here, it was 5 seconds down, 5 seconds hold and 1 second to push up! Oh my  god, spent a lot of time on the floor and trying to push myself up was even harder as my arms belonged to someone else!  Then we finished off with 2 sets of db concentration curls.  It was a really enjoyable workout, we were both pleased with the session - STEAK for lunch……………

Clients have been great this week, just trained Rebekah this morning, her routine was supersets of arms and cardio.  We did ez bar curls and close grip push ups, cable french presses and lying down cable curls, she did really well, couldn’t feel her arms after either!  good girl - did great to finish on the 1km row!

Great PUMP class last night.  We added a new phrase to the step routine and the class are really enjoying it.  Makes my day, that’s what exercise is all about - fun!

Today I introduced my client Steve to the muscle hill scramble net!  He did a great job, over the net and up to the platform 3 times!  He will find Mt Kilimanjaro a doddle come Septemeber and another 3lb lost!

Trained BACK today, great session, haven’t felt sick during a workout for a very long time, well I did have the number 1 coach taking me through my workout.  Simon doesn’t leave much rest between sets and the intensity was high.  Not for him, me!!!  I did weighted chins with 20kg, into free chins into jump chins!  3 sets.  Then into heavy reverse grip pulldowns which were superset with upright barbell 25kg rows ( I have no idea the weight for the pulldowns were, they were just heavy!)  Seated row regular position and then into reverse grip, my forearms were about to fall off at this point!  Smith machine shruggs into DB shrugs (17.5kg) and then ridiculously heavy single arm dumbell rows with the 20kg!  Nice.  Then to finish I had to row a 1km, the target was my old personal best (how long ago!?!) of 4 mins, just broke it with 3.59 mins.  Could hardly walk across the gym as my legs were so pumped, mind you my whole body was pumped up by the end of the session.  I really enjoyed the session and fingers crossed for Chest on Thursday.