Hannah\’s Blog

Trained arms this morning with SJ and Jon.  Started with pressdowns working on sets of 8 with a drop set at the end of each one x 3, then incline supination db curls, heavy and hard 8 each arm, single arms.  Overhead rope extensions, we used a band for single arm preacher curls for biceps, single arm tricep pushdowns with the stirrup bar, we tied the band around the top of the cable crossover and did fast contracting pushdowns, it was great workout and we all did abs in between.  We all were pumped and my arms looked ‘big’ , real pleased with my workout.  We sprinted again in the afternoon using fast sprints, side gallop sprints and 75% max speed sprints.  Feeling tired now as I am typing but thats to be expected, nutrition and supps all taken and thank goodness for Glutamine to help with recovery!

I hope you are all enjoying your bank holiday weekend so so far.

I have had a great week for training, I have had energy, the creatine and ne2 is working well with me, I feel pumped and my nutrition has been spot on.  I am eating every 2-3 hours and feel good.

I trained yesterday with SJ and Jon on the outdoor gym in the sun - heaven!  It was a real hard workout, we started out with squats, 20 reps then 15 reps and then into short explosive reps, 3 counts down and 1 count up the idea is to recruit more fast twitch type 2b fibres for improved performance/growth

see: www.bodybuilding.com/fun/drobson33  for reading.

(I have no idea where this green came from?)  Ok, so after squats was barbell overhead alternate dumbell lunges 3 x 30 reps, single leg barbell squats 2 x 15 each leg.  That was great but hard.  Then onto flat db presses, I lifted 17.5kg or 8 reps with a spot and then incline db flyes 2 x 15 reps with 7.5kg.  Finished with dips on the dipping bar, abs and stretch.  JOB DONE!

In the afternoon we did sprints on the football pitch, real good fun in the fresh air and we timed our sprints.  I have got a long way to go, not naturally a gifted sprinter!

The gym has been busy this week and its exciting with the preperations going ahead for our 2 new gym, the builders are in and working on Paignton and Newton Abbot has been signed off!

Double cardio yesterday, the second lot was with Deanne.  45 mins on the stairlclimber, the days of being in pre-contest again came flashing back!  We did abs together and worked on her quarter turns.  Huge improvement for Deanne and she was shaking from lack of fuel and the muscle from being held in long static positions.

Trained again today in the outdoor gym.  SJ spotted me on shoulder presses with the db, so I was able to go heavy and not too deep.  Then I did db lateral raises 12/10/8 and dropped from the 7.5kg to the 5kg for 8 reps.  Upright rows 12/10/8 and db shruggs.  for back I used the outdoor chin bar 3 sets, then 3 sets of reverse grip bb bent over row 3 x 12 and 3 sets of db pullovers 10kg, 10/10/8.  I have left chest out till Wednesday when I train with SJ and Jon, so looking forward to that.  Met Deanne for 45 min cardio uphill treadmill and then went and did hard abs, they felt hard as we did them last night real slow and contracted.  Today we did incline weighted abs 1 x 15 and then 1 set with no weight and superset the plank with it.  Deanne went through her rountine and she has about 1 min done, 30 decs to go.  We found a good starting point and the moves are beginning to flow.  She has been real tired but is doing a great job, her upper abs are ace!

Trained this afternoon in our outdoor gym in the sun.  it was lovely.  I had to change some exercises around but it was the usual arms and legs.  I started with barbell close grip presses for the triceps and superset with floor close grip push ups, 3 sets of 10/12/8.  Then I set the benches up and did 3 sets of bench dips 3 x 12 reps.  For biceps I used the barbell for curls and superset with incline db curls, again 12/10/8 and a drop set of db hammer curls 8/8/8.  Walking lunges down the length of the outdoor gym and straight into barbell stiff leg deadlifts x 3 sets and abs, reverse crunches and crunches 3 x 20 reps.  Deanne was in for cardio so I did 30 mins on the incline treadmill with her and then into the studio to start to piece together her routine.  We have got about 7 poses linking together so that was a great job done.  Really nice feeling working through posing and helping Deanne.  I  decided today to go back on creatine and ne2, so I took pre and post workout and shake after with glutamine and I used milk for my carbs.  Perfect nutrition to grow, now as you all know, the real test is keeping it up and getting the nutrition just right!

Yesterday I trained shoulders, back and chest.  I am almost back to full strength form my break which is good and my lats and shoulders are sore today.  I am training arms and legs tomorrow which I can’t wait for.  Deanne is putting her routine together for her first show and I am going to help her out, but first we are doing Muscle Hill (part of our outdoor gym) steps and then cardio, so I will get in and train first before we do cardio.

Saw Kim Lyons (ex - IFBB Fitness Competitior) today on the Sky’s The Biggest Loser and saw her shoulders and arms.  They are great and she looks in shape, keeping me on track for my training!

Well done to Rebekah this week, your db lateral raises are coming on a treat and you are looking in great shape.  Sarah is now 26 weeks into her pregnancy and training is going well and well done to my ladies in TBA, you are all doing a great job and its great that group training has now increased to 4 - welcome Julie!