Hannah\’s Blog

Yesterday I was very tired, but had a great PUMP class in the evening.  We started a new routine and step routine, it went perfectly smooth without any hitches from me!  So that gave me a great ending to the day!

Posing routine, poses and practice are every day and in my head every minute now.  Met up with SJ and went through everything which was really positive.  My nerves and adrenaline are up and down but it is so very exciting.

Trained early this morning upper body and cardio this afternoon.  Hair appointment today and posing practice later, then a suit fitting!

Drinking 8 litres of water and very hungry!  But 5 days to go…………

Yesterday I trained shoulders, back and chest and double cardio.  Session was good but hard.  Can feel it everywhere today!

This morning was my last legs session.  Exciting times are ahead.  Legs felt really pumped this morning, I had a bike ride yesterday and think legs were feeling it as I rode up a great big hill!!! 

Tomorrow is just one cardio session and upper body and then the same for the next 3 days, then one cardio session on Thursday and then that’s it, just waiting for Sunday to come around.

I have a double posing session today and routine and that’s going well.

To all my clients reading this blog, I am only off for one week, so please stay focussed on your own dreams and goals, you all know what to do and what needs doing! 

Remember, I can always see you!!!

Had a real hard session today, I don’t have many training sessions left now before the qualifier so put my heart and soul into the workout as only now have 1 more legs and arms session left.  It was real good and I got a great pump.  Practised my routine and posing before breakfast with SJ and that is going real well too, starving by then!!!

Double cardio today, thank goodness we have a good supply of dvd’s to watch! 

Bekah is back from her French holiday and has not put any weight on, real good going, got some new goals to work towards now, which is real exciting.

Double cardio tomorow, no weights!

Today I am feeling tired, I think the workout blew me out a little bit and the double cardio.  It was a busy day at work, but the workout was really good.  I changed the shoulders around again with the raises and shruggs first and then the shoulder presses and rows.  Back was good, I didn’t have a spot and managed to pull the 45-50kg down on my own, so my lats feel really good today, I have even managed to hit my chest, so I have to make sure I am taking my BCAA and glutamine between meals, as this is now important than ever to look after my immune system and the breakdown of my mucle fibres.

but, it was a good day and I am just feeling it today!

Well done Sarah and Chantel at todays weigh-in and Jody, you are all focussed and on track.  Well done Tammy for yesterdays workout, you are looking really good and I am so pleased you are back on track too, focus and ‘water’ is the key!

Still waiting to hear if I have passed the ‘nutrition exam!’.

Double cardio today and tomorrow with legs and arms!

Getting hungy and looking lean!!!

A great weekend of training, I also managed to do an extra 45 mins cardio into my schedule.  The weekend was my usual shoulders, back and chest and Sunday was legs and arms.  I am getting a real ‘pump’ out of my carbs and leaning up too with the use of all the cardio.  I am feeling good and very excited about the NPA Qualifier.  My posing routine is really good too. 

I have taken ‘PUMP’ tonight and the class was excellent, next week we are changing into a new routine and ’step’ routine too, so should be fun.

Shoulders, back, arms and cardio tomorrow for me.  I am going to do lateral raises and shruggs first, as on Saturday this was good and tired my shoulders out for the pressing movement.

The nutrition course exam was today and am waiting to hear how I did!  Will keep you posted!

 Well done Becky (NY marathon competitior) for running your first 21 miles this weekend.  I know it was tough, but remmber, there will be many water stations on the course, so you needn’t worry about being dehydrated, you won’t have to do that run again now till the big day!  Well done you!

~Training has going very well this week and yesterday was legs and arms.  My biceps are sore today, that was the bench cable preacher curls and db hammers, so that feels good.  I have been really enjoying my cardio this week of 2 x 45 mins day, I have been watching the Olympia men and women from the last 2 years and got some great tunes on my i pod, so all good.

Clients this week have been great, its nice to have Sarah back after her stint of Laryngitis, Steve climbed Mt Kilimanjaro and is now resting on the beach of Zanzibar!  Catherine climbs the bosu ball and can now successfully squat on it all by herself!  Becky who is entering the NY Marathon has her longest run on Saturday of 21 miles, so as you can see, well done to all of you and of course well done to those who I haven’t mentioned, I am very pleased with all your progresses, and as for me, looking forward as ever to training this weekend and practising posing and routine!

Well done to all our members from Torquay and Paignton who participated in the 2 km.  We also had Helen’s Saturday morning club ‘LIONS’ taking part too which was great.

We had a new personal best and winner for the second time in the Males group, Eliot completed it in 6.24.

The female winner was my  client Lesley Martin who completed it in 7.34, beating the record of the last 2 years of 7.45.

It was a great couple of hours with our members and their friends and family and well done to Ben and Lyn in the Real Food Cafe who were there serving up plenty of food and drink.

Next year should have even more people competing for their personal best and the hot spot.

Saturday morning threw up my eggs!  Nice, reminded me of pre-contest diet before I debuted in New York.  Sometime by body can’t cope with eggs and I have a slight intolerance.  Still the day passed and I felt ok, little jaded, but went to train in the afternoon and had a great session, it was hard and felt quite sick by the end of it on cardio (45 mins!).

It was the usual A - programme of Shoulders, Back and Chest.  I went as heavy as I could on the shoulder presses and upright row and the same on the raises and the shruggs.  Brian was around and gave a spot on the close grip pulldowns which I got up to 55kg again for the 8 reps before I dropped on the last set.  I opted for seated rows instead of bent over row to also hit back and rear delts. 

Went in for Legs and Arms with cardio this morning.  Again, this was a tough session today too.  Must be lack of carbs!, I knew there was a reason…   I started downstairs in the power room with squats with 10kg a side for 2 sets of 30 reps, that knackered me out, then upstairs for leg extensions and walking lunges, then heavy as I could stiff legged deadlifts and superset lying leg curls.  Arms was fun, the usual pressdowns and incline supination curls (still on the 10kg’s!), single arm extensions and then preacher curl cables lying down on the bench, I really felt this today and dropped the last set to get a real squeeze, I superset db hammer curls with it.  Lastly before cardio was seated calf raises with 3 plates for 3 sets of 8 reps.  Job done!

So, the plan has changed in relation to cardio this week, I am doing 5 x 45 mins this week, I have just put it all into my ‘covey planner’, so I know what is happenning.  I want to be tight!

Posing routine is exciting.  Nerve wracking and exciting!!!

This morning was a hard session and I felt sick at then end of this one.  It was legs, arms, calves and 45 mins of hard uphill walking on the treadmill with only bcaa’s and glutamine in me!  How much did I love my egg omlette with ham afterwards - lovely!!!

I changed around the workout and started with leg extensions and superset heavy walking lunges with the 10kg db, 2 sets of 20 reps, then onto smith machine squats with 10kg either side working for 2 sets of 30 reps.  Legs wobbly!  Lying leg curls superset with bb stiff legged deadlifts, 2 sets of 12 reps.  Arms was good, it was pressdowns superset with incline db supination curl 10kg, felt good and then ingle arms db extensions (hard) into cable preacher curls with the ez bar (lying down on the bench) and db hammer curls to finish.  I did 3 x 50 reps of standing calf raises and they are seizing up now as I typing!  

Cardio tomorrow morning with abs and then training all over again at the weekend.

Well done Melanie for losing 2lb this week, you are looking much tighter already and well done Becky for running 19 miles on Sunday.  New York marathon in early November, you are on schedule!  Now work on that focus.

Well done Rachel for completing the 10km in 68 mins.  Road running is harsh and tough on your knees and for your first run it is very credible, well done, enjoy the cross trainer and bike!

We finished the course yesterday and now 13 days till the nutrition exam.  Revision, revision, revision. 

I managed to train yesterday morning before the course and hit shoulders, back and chest.  Today my back is feeling it from the workout, shoulders and chest are ok.  I went heavy on the shoulder press and upright rows 30kg and 25 kg, and the raises I tried to stay with 10kg into 15kg db shruggs.  Luke was around and he gave me a spot on close grip pulldowns, again managed 8 reps at 55kg before dropping down to 35kg for 8 reps to finish.  I went to the power room for bent over rows (as didn’t really like doing the smith machine last week) and got a better squeeze in my lats.  I finished off with db incline press and flyes with the 10kg, just 2 sets as I had had enough by then!

Clients are doing well, Chantel has managed to eat pretty much the wrong food and still lost weight but water is up.  Naughty girl, food diary every week for the next few weeks!  I know you are reading this! 

My TBA group had a good workout and worked very hard for me last night, we did cable hip extensions, press ups and alternate lunges, then leg press, stiff leg deadlifts and calf raises, cable flyes, abs and wall squats, close grip push ups and the plank, and we started and ended on a 1km row.  Really good and they really pushed themselves.

Rebekah is working hard at her training and her diet, she is now carb cycling, half carbs and intermittent full carb days and this is really working for her.

As for me, training is going well and I have just eaten steak and green veg and now am starving, lucky ole me get to have bcaa and glutamine in 2 hours!  Yummy!!!