Hannah\’s Blog

Ok, I am back from a short break in Portugal.  No emails, just sun, swimming, beach and training.  ~Worked out in a basic gym that had just what I needed.  I trained Back and Chest,  Arms and Shoulders,   a Legs session and another Arms and ~Shoulders session.   A fantastic break, I am now relaxed and very ready to step up a gear.  5 weeks to go till the NPA Mike Williams Classic.  Poses and a routine to work on and perfect.  Can’t wait!!!!!!!!!

I hope all my clients have remained focused whilst I have been away (not doubting any of you for a moment) as I am sure you have ALL stayed on track.  Steve has 2 sessions left before he leaves and climbs Mt Kilimanjaro.  That is very exciting for me as a trainer to wait in anticipation to hear how the climb went and Steve, who has worked exceptionally hard on his diet and his aerobic/ anaerobic training, the moment has almost arrived!  Almost there……………..

wow, what week so far.   My team have been on a nutrition course this week with Cain Leatham of GB Fitness.  It has been a hard 3 days in a classroom from 9-5 with early morning and late evening clients.  I am ready for a short holiday and if I can will let you know if I train whilst away.  Otherwise its cardio for me the competition is less than 6 weeks away and its all systems go.

I trained LEGS on Tuesday with SJ (managed to squeeze a session in between clients).  It was really good and legs and glutes a little sore, not too much system failure though!

SO TO ALL MY CLIENTS, TRAIN HARD, REMEMBER WHAT YOUR GOALS ARE.  BELIEVE IN YOURSELVES AND I’LL BE BACK BEFORE YOU KNOW IT!

Hannah x

Did an hour of cardio on the treadmill with Helen this morning.  Helen is now getting herself ready for the March 09 Arnold Classic Amateur Fitness Competition.  She starts gymnastics again next week, diet doesn’t start till just after Christmas though so she has plenty of time to focus on routine, gym, flexibility and strength.

Trained Chest and Back this afternoon, 30 min workout.  Started with bent over reverse grip rows on the smith machine, 12/10/8 with 12.5kg either side, went lighter on this machine as was feeling a good pump in my back.  Brian gave me a spot on close grip pulldowns, this was easier than last week, 55kg for 3 sets of 8 reps, felt really strong.  Seated row with the very wide and long grip 3 sets of 10 and then single arm db rows with the 20kg.  Dumbell presses and flyes to finish.  Really enjoyed this and now going to wait for Tuesday legs with SJ.  Tuesday can’t come soon enough……………..

Well done Chantel for losing another 2lb this week, you are back on track after being sick, it’s good to see!  Well done Sarah for losing another 1lb too.  Another well done to Becky and Jody, great hill sprints and steps and lunges outdoors today.  Rich, great calf workout today, thanks!

Trained early this morning with SJ.  Really enjoyed (as usual) my workout.  Chins and dips to warm up and then into incline supination bicep curls, heavy bench dips, preacher cable curls and high french press cable curls (ouch!).  Tried to get the 20kg up for db shoulder press (neural set at least for 3!) then we dropped from heavy to light for db lateral raises, this was good and I really got a pump in my shoulders, surprising cos my arms were pumped up too.  Cable upright rows to finish.  All parts starting to come on as I am writing this blog.  can’t wait to train again Saturday.  Maybe I’ll do chest and back or hit legs again, we’ll see.

I didn’t get to train on Sunday, spent the early part of the morning doing cardio and abs.  Better idea, because today I trained legs with Simon.  Glutes and hams a little tight from the cardio workout and PUMP class the night before, but I was so ready for legs!

3 sets of seated calf raises and then 3 sets of leg extensions 20 reps.  My quads were so pumped I struggled over to the smith machine for 3 sets of 20 reps squats with 20kg.  Then onto the leg press where we did 100 reps between us, mine were 3 plates a side, they felt good.  3 sets of lying leg curl and then 3 sets of heavy seated calf raises. 

Trained clients all morning and then back to work and then a few more clients in the evening.  Well done Catherine for losing the weight, that stone just dropped off you and now the goal is to gain 2 lb of lean muscle in 4 weeks.  See how you go!

My legs are starting to come on now, especially my quads, growing a little more already!!!

My second competition picture has featured in this months ‘FLEX’ magazine, I need to get hold of Junes ‘BODY FITNESS’ as I am in that too.  No write up, but pic is in and that’s a start.

Today was supposed to be a rest day, but I rested all day and really wanted to train.  So guess what?…..I did.  Really pleased I did too!  I trained delts and back.  I started off this my morning with an hour cardio as I hasn’t planned on going back to the gym, but what the heck, I was ready to goooooooooooooooooooooo.

I stood into the seated shoulder press machine and did my shoulder press movement there standing, it was good and I could really feel a hit on the delts, I did 16/12/10/8/8, then I moved onto dumbell lateral raises 12/10/8/(strip moving from the 10’s to the 7’s kg.  Back upstairs for plate front raises with the 10kg for 12/10/8 and stripped to the 5kg for 8.  Dumbell shruggs with the 20kg and I superset upright row with the 25kg for 2 sets of 8 reps.  BACK was up next and James (one of our coaches) gave me a spot for 55kg close grip pulldowns for 2 sets of 8 reps and then seated row with the long bar (to hit my rear delts) was 50kg, I felt so strong for 2 sets of 8 reps, then 20kg single arm db rows, 2 sets of 8 either side.  I had energy left so I did calves, 5 sets of 8 reps standing calf raises (I also did abs this morning too).  Real good training and energy day, fingers crossed for tomorrows legs!

Trained clients all morning, the weather was better today, so we used Muscle Hill and the car park for sprints and track work and steps.  Well done Sarah and Steve, you both did a great job outdoors today.

I trained Biceps, Triceps and Chest late morning with SJ.  I got a great pump and real pleased with how my body is looking.  I warmed up with chins and dips and then into incline db supination curls, preacher cable curls, close grip push ups, bench dips, incline db chest press and incline flyes.  It was great and all over in 30 mins.  I finished off with standing calf raises, 3 x 50 reps with one plate a side.  Nice big lunch of Turkey steak and sweet potato!

Back to train clients in the evening, the gym was real busy and members are starting up their training for the September TEST YOURSELF EVENT  2km Row. 

I had a little soft tissue injury from the weekend in my tricep, so I hit legs again yesterday morning.  Fantastic session.  I trained with Simon, it was hard and intense but fab!  A couple of sets on the power squat machine standing on the bosu ball (check his site out for his article on the legs www.allpowercomesfrom.com, my glutes got a good workout too.  Then it was onto the leg press, 100reps between us, same again for leg extensions and the toes presses for calves and oh yes, I forgot seated calves to start with.  Legs sore today, but feel good.

Tricep is so much better as I had treatment with Richard Long and he lasered it, so ready for Bi, Tri and Chest tomorrow!

Well done the TBA ladies last night, you worked realy hard and the pulldowns were fantastic.  Rebekah is having a go at the pre-contest diet similar to mine  as she is  a birdesmaid in 4 weeks time and wants to look even more tighter in her dress, diet starts today.

Well done Gill for losing the 6 pounds in a month for the Navy Ball on Saturday, I can’t wait to see the pictures.

Every day this week I have alternatively trained abs or calves, calves are 3 x 50 reps or 5 x 8 reps standing and then abs are bosu planks - front and side and cable crunches, incline bench with db and floor crunches.  I need higher calves for the show and abs are of course important, ’smallest waist wins’!

Yesterday I trained Legs and calves in the afternoon.  I mixed it around as I was training on my own.  I did front squats downstairs on the squats rack with 5 kg each side for 3 x 30 reps.  My quads are definately stronger as I was able to hit the most reps in one succession than I have done over the last 3 weeks.  Leg press was up next and I stayed with 3 plates a side of 16 deep, clean reps.  I stayed with 35 kg on the lying leg curl and stayed heavy for 3 sets and dropped on the last set, then hit calves, 4 plates a side for the 5 x 8 reps.  It was good and I was pleased with the session.

I have 9 weeks to go and my weight is already up, I am 10 stone 4 lb, this is the heaviest I have ever been.  I know I am carrying more muscle and am bigger but I am sure the creatine is holding onto some water in my body.  but at the end of they day, I will be bigger when I come to show time and heavier again and that’s the point. 

Tuesday is next up for training day, bi, tri and chest.