Hannah\’s Blog

Practised routine and posing with Deanne on  Saturday morning and she started her diretic phaseto star getting rid of the water.  Helped her with her first coat of tan and then caught up with her the last part of the day to see how she was doing and check her tan.  She had 5 coats of Jan Tana on the Saturday, her tan looked great and she had just chilled all day.  It was very exciting as it was getting so close.

sundy picked her up and checked her last coat of tan and then took her to the gym where Jane opened her salon Scissor Sisters adn styles her hair and put her extensions in, her hair looked great.  Helen did Deannes make up as she is fantastic at it and it looked amazing.  She was ready to go.

we caught up with her after the football and she was lying down with her legs raised and i-pod on.  Perfect!

The show was on time and Chris who was competing in the NOVICES looked good on stage and would definately make the top 3 and Deanne looked fantastic and would make the top 3 too.

Deanne looked very hapy and confident on stage as she worked through her poses and routine and I was very proud of her, she did really well.  The females in her class were a lot bigger (bodybuilders physiques) but she stood out, feminine, attracive, great skin tone and really nice muscularity.  FANTASTIC!  She looked lovely in her red suit for the evening show and her abs were good. 

Deanne plced 3rd and I will post some pics on for you to see.

I really enjoyed the process of coaching, it was tiring and a long day, now I know how SJ feels but it was worth it and to see her come out and shone on stage was definately worth it. I was very proud of her and what she achieved.

WELL  DONE DEANNE - YOU ARE A WINNER!!! 

I trained on Saturday with Dave in the power room.  We trained shoulders and arms.  Once again the workout was with the weights and the dyna band.  Upright rows on the Olympic platform 16/12/10 and then next onto seated dumbell shoulder presses 3 x 6 reps (15kg) and then fast reps on band 3 x 20 reps.  Db lateral raises 2 x 16 and 1x  reps and 3 x 20 fash band reps. My shoulder were pumped like an IFBB Pros, they felt really good.  #then it was arms, incline db curls 3 x 6 and fast single arm preacher curl bands, bench dips into fast single arm extensions 3 x 20 and then cable curls and hammer curls to finish.  With only 2 of us doing the workout, it felt like a circuit style workout, we were trying to catch our breath through the whole thing!  Really good.  Ate big for the rest of the day!

This morning I trained with SJ, Jon and Laura.  Flat bench, incline flyes,  wide grip chins and close grip pulldowns.  Nice workout and it ws very short, what with the bodybuilding show yesterday that was just right!  LEGS ON WEDS…………

It was a bitter defeat yesterday at the footie.  Paigtnon won 3-2.  Some great goals were scored and it was quite good conditions.  I spent a bit of time at the bar-b-q area where some lovely food as being cooked.  We had a good turnout of supporters and it was a good couple of hours fun.  Hopefully Torquay will be able to turn it around next year and rwclaim our trophy back!

Don’t forget this Sunday at Torquay Boys Grammer School, it is our annual  football match with staff and members making up teams for Torquay and Paignton.

Kick off at 11am and Marie is there from the Real food Cafe with B-B-Q and refreshments.

Torquay once again aiming to bring the trophy home…….

Well the race is on at Winners 2000 for who is the quickest to race up Muscle Hill.  The Hill is being divided into 3 sections.  The first 2 zig zags, then bottom of the short steps to the platform and the platform to the top.  Also measured for time is fromt he bottom to the top.  We are going to put the top 5 men and women on the board in the gym and it is already filing up!

I have had most of my clients working outside this week on the outdoor gym as we have pretty much everything out therre, barbells, dumbells, benches, mats, monkey bars and a dipping bar.  It has been great and they have all really enjoyed working out in the sun and the fresh air.

Training yesterday was hard but fun, there were 5 of us in the session, sounds like a lot but rest was needed in between sets.  3 sets of 8 reps on the flat bench into fast band chest presses.  Bent over rows into wide grip chins, fast chest presses on the floor push up style.  Db incline flyes and single arm rows.  Back and chest are feeling it today. 

Met with Deanne last night to run through routine which is good, she was quite tired and a bit spaced out as she is filling up on the water and depleting her body of carbs.  Her last weight upper body circuit style workout has now finished.  Meeting with her tomorrow morning to do poses and later on again routine.  Her legs are coming in and her upper body is starting to seperate.

Well done to my client Chantel.  The first time she has gone away and to America of all places and only come back with a weight increase of 1lb.  Chantel trained at the Golds Gym, Illinois in St Louis at least 5 times in her 10 day stay, what focus and dedication is that!  I even had a text telling me.  Well done for enjoying your holiday but managing to keep the focus on your exercise.  Just shows it can be done and you don’t need to be a competitior to be as focussed as that!  Not sure  the huge ice cream before boarding the flight home was ok though, that was meant to be a protein only day!!!  Well done, 5 weeks and its bikini time for her  next holiday so work it!!

Training was intense and immense yesterday, I trained with SJ, Jon and Brian in the power room, it was LEGS!  Single leg presses with db jump squats and then 3 sets of the wide deadlift bar - doing deadlifts.  Just when I thought that was it, it was squats.  I was really pleased with my deadlifts at 10kg a side as the bar weighs 37kg on its own and my squats were good and strict with a plate a side!  Horrific leg curls up next, they were partner assisted on the bosu ball.  Your partner kneels behind you with their hands on your heels and you remain kneeling on the bosu ball with your arms folded and you use the negative phase of lowering to work the HAMSTRINGS, trying not to smash your nose on the floor and then trying to bounce back off the floor (with not your head) to an upright position to do it all again.  Great exercise and it was the first muscle to come on aching, almost straight away.  Tired today from the workout as busy on shift, PUMP and clients, but eating well today and ready for tomorrows session of CHEST and BACK!

Friday was meant to be weights but had a busy morning in the gym so decided to go back for a cardio session, did muscle hill to the platform x 5 and one to the top.  Calves felt it next day! then did 20 mins on the treadmill incline.

Saturday trained chest and arms, got fired up for workout and watched Rocky 4 and then Rocky 2, the training scene in Rocky 4 is one of the best.  Trained chest on the vertical chest machine 3 x 6 and then 2 x sets of fast reps 6-8 and then went onto train Arms with Brian and went back to chest.  Arms was good, it was incline bicep curls 3 x 6 then onto fast band bicep curls, ez bar french presses , db hammer curls heavy and close grip bench presses with fast band pushdowns, then I went back to chest and did heavy db presses 17.5kg for 6 reps (all me!) felt very strong and then 3 x sets of incline db flyes and 2 sets of pushups.  Missed out clap push ups!  My arms, particularly the triceps are sore along with chest today.  Went out this morning and sprints on the field with short changing sprints and bike.  Feel strong, feel good and feel rested and SORE!!!

Met with Deanne last night and ran through routine and today went through her mandatory poses and quarter turns.  Her legs have come in tighter this week, so she is now just running down her cardio with a walk for 30 mins until Weds her last day.  tomolrrow is routine practice again.  7 days to go, I am very excited for her, hope the show is well organised, usually is in Exeter.

Trained shoulders at last!  Been ages.  SJ/Jon and I did cleans on our new olympic platform, feels great on this type of floor.  Db shoulder jpresses, I did 15kg for 6 reps and heavy 10kg db lateral raises.  Bent over bb rows and fast band rows, single arm db rows and fast band single rows, that really got the lats pumped and made each db set much harder, my obliques really kicked in for this exercise and we finished on wide grip chins for 2 sets.  The centre of my back is sore today from the rows and my shoulders are sore.  Tomorrow is chest and arms.  Gym is busy with everyone working off their Easter excess, how do I know?  Well the atmosphere was quite subdued on the Tuesday evening and last night was much better.  

Went through Deannes routine this morning and it is linking really well and back for cardio and clients later. 

I have added the latest Winning Times 36 to my ‘article’ section on Cholesterol for you to read!!!

I hope you have all had a good Easter break and have not indulged TOO much.  But, if you have, just set some time (maybe in a min) and re-evaluate your week.  When are you going to train, what are you going to train and write out your food for each day, times, portions etc, just having a few days off can upset the balance, but if you are serious about your goals, then you just need to define what is important and get back on track.  It is as easy as that, as long as you have enjoyed yourself, now is the time to knuckle down and have a good week.

My end of week has been great.  Cardio on Saturday was bodyboarding in North Devon, surfing is next on the agenda!

Yesterday we trained legs, single leg presses, db plyometric jump squats, deadlifts and squats with leg curls.  Hard but real good.  Soaked up lots of vitamin d and slept, best way to grow and ATE! (REALLY WELL!)  Deannes posing is coming along, she has 2 weeks to go before the Exeter NABBA Show, so we hit stairclimber and treadmill and then did posing. 

Earlier this morning, met Deanne and went through her routine.  It is finished and she is really happy.  It flows and link well, now she has to practise each move and show us each pose and every muscle.  She was aching a bit from last night as she had shoes on and I made her work and taught her to hold each pose.  As she is getting carb depleted and low on energy the body uses up the muscle glycogen and then starts to spasm, resulting in a little cramp, she could really feel her glutes and calves today.  It is all signs of a good thing and shows she is doing it properly.  KEEP IT UP DEANNE!  Nearly there…14 days….. 

Today we trained ARMS.  Another really good session together, incline db curls, fast dyna band low cable curls, close grip bench presses and fast dyna band pressdowns, seated hammer curls (ouch!)  and fast dyna band double hammer curls and bench dips.  Trained no clients today but worked the morning shift at the gym and it was nice and busy.  This weekend we have opened our outdoor gym to the members and it was nice to see them training outside in the sun.  This afternoon was bike ride and short sprints on the football pitch x 10.  Think my quads are feeling it already.  Looking forward to rest day tomorrow and can’t wait for Wednesday SHOULDERS………….