Hannah\’s Blog

I have lost 5lb.  I am looking leaner and my body has dropped some water.  So am very happy with that.  My A and B training has gone well over the week and this weekend I did A and B. 

Yesterday was shoulders, back and chest, military presses and upright rows, lateral raises and shruggs, close grip pulldowns (with a spot) really felt this in my lats and bent over rows (smith machine), then for chest it was incline dumbell flyes and incline db presses superset.  It was over in 45 mins and I got a real good pump.  I spent the early morning Sat and Sun doing my 45 mins cardio to watching Pumping Iron 2 for inspiration.

This afternoon I trained Legs and arms, my triceps have only just recovered from Thursdays session which was strange, as I really thought that my biceps would have been sore as they got more of a pump from the session.  but legs its was and it was good, smith machine squats, 2 sets of 30 reps, then leg extensions into walking lunges, lying leg curls into stiff legged deadlifts and then onto arms.  Tricep pressdowns into incline db supination curls, single arm db extensions, then preacher cable curls and db hammer curls to finish.  I then did 5 sets of heavy seated calves on 3 plates to finish as I did alternate abs yesterday. 

Tomorrow is PUMP and then ab training after a day on a course with GB Fitness.  We have 2 days left with Cain Leatham for the ‘diploma in advanced nutrition for optimium health’. 

For those of you wishing to know, yes I am hungry…………

Sunday September 14th at 2pm, is another of our (Winners 2000) Test Yourself Events.  The current record for the men is 6.34.  We should have great turnout as most of us have a few clients running it as well as the members.  The Real food Cafe will be open serving food and snacks so it should be a great event.

Ok, so its 52 days until the finals of the NPA.  I am doing well on my diet and training is going well too.  I did my 45 mins of cardio early yesterday morning with 20mins on the stairclimber and 25 on the incline treadmill. 

This morning before training clients, I trained Legs and Arms.  It was a good workout.  I superset leg extensions and alternate leg lunges with the 10kg db, 3 sets of 20 reps and then into bb romanian deadlifts and lying leg curl.  Next was arms, pressdowns into ez bar french press into incline db supination curls, 3 sets.  Felt really strong on the incline curls and started to get a real nice pump into my biceps.  The next set was standing bb curls with the 25kg, into standing hammer curls 7.5kg into assisted dips for 2 sets.  I haven’t done an arm workout like this for a while, it is something that SJ, Helen and I used to do when we trained together and it really is a good workout.  Then 45 mins on the incline treadmill. 

Trained clients this morning.  Good to see Jody is back on track and we did a really good full body circuit.  Becky (who is off in Nov for the NY marathon) had a hard workout today, we spent time on interval shuttle runs in the studio, cutting down the rest time, plyometrics on the step and then  she did 2 sets of 10 reps of jump chins!  Well done!

Rachel, well done for coming in today and doing a hard cardio session, your Back still looks pumped from yesterdays workout!!!

We had a great PUMP class on Monday evening.  Still getting feedback from the class members about hamstrings and glutes being sore!  That’s what having one class off for Bank Holiday does to you! 

Well done to my clients for working hard whilst I have been away.  Rachel is looking in great shape having lost 3lb, just keep going now and good luck at college.  Corinna has lost 2 and half pounds, so well done too, and for completing the 5km walk that I set.

Yesterday I started my new A B programme.  It was Shoulders, Back and Chest, all of which I am feeling today!  Simon is just finishing off my training and nutrition plan, but so far I am into day 2 since the holiday and all good so far.  I did mainly 12/10/8 reps for yesterdays training, assisted chins superset with close grip pulldowns, seated wide grip row and pullovers, standing bb military presses superset with bb upright rows,  lateral raises superset with db shrugs and for chest, I finished off with incline db presses and incline db flyes.

Well done to Dot, Bernie and Gill, who by the sounds of it had a great session on their own last Tuesday, sounded like I missed out on a good workout.

Legs and Arms tomorrow.