Hannah\’s Blog

I can see that I am going to have to work on my pictures to attatch them to my blog.  Will work on it this weekend!

It has been a good week so far with my training.  Monday I trained Shoulders with James in Torquay.  It was good to train with someone hard and heavy.  We started with standing military shoulder press 3 x 8 reps.  Cleans, cable lateral raises (that was hard), then we superset shruggs into rear delts with the rope on the cable.  Shoulders and traps were really sore the next day.

On Tuesday I trained Back on my own, I hit it hard with assisted wide grip chins, neutral grip pulldowns, seated row and pullovers, back was sore on Wednesday too.  We had a staff development session on Wednesday with Back movements and training strategies so it didn’t get any rest.  My triceps have been really sore all week so today was going to be Arms, but I decided to rest my tris and do Legs.  they are sore already and I only trained them this morning!  3 sets of leg extensions 3 x 15 reps, the same again for lying leg curl and then 3 sets of plyos (split jump lunges into jump squats) I did some cardio after which was crosstrainer, stairclimber and bike for 40 mins with abs.  Tired!

Arms it is for tomorrow.  I am looking at training like this for the time being a body part a day or at least 4-5 days training as I think my body can handle that and I can add in Chest with legs and do a hard heavy legs session every 3-4 weeks for strength.

Clients are doing well with weight loss, Chantel is looking leaner this week and has the weigh in again on Monday with me and Sarah lost 2lb this week!  Well done girls, keep it up!

Trained Chest and Back yesterday with Faye.  Great workout and really sore today, so really happy about that.  We left Shoulders out as this morning we had a staff development training session on shoulders.  It was 45 min intense work running through the different training systems of drop sets, negative, partials, isometric work which was great and my shoulders are burning still!

Chest workout started with incline db presses working up to 20 kg 12/10/8  and then working on the push/pull we did wide grip chins 8/8/8 with a set of neutral thrown in at the end.  Incline db flyes 3 x 12 10kg.  Seated Row 2 x 8 reps and then neutral grip pulldowns 55kg 8/8 and abs.  Really enjoyed it and body felt it whilst teaching PUMP last night.  Got to teach PUMP again this morning, so just nipping upstairs for a bit of recovery cardio.  No weights tomorrow, back on again Fri or Sat, think Legs and Arms will be on.

Have had a real busy week at work, what with the snow now gone, everyone is back to it.  The classes are going real well and Faye took ‘Zumba’ for the first time.  Everyone loved it and James new ‘Circuits’ class did real well too.

Looking forward to seeing how my clients have done this week when we catch up.  I will now be uploading pics to show you how they are doing as that is now on my software.

I am reading up again and refreshing myself on ‘Metabolic Typing’ as this seems to be the road forward for many of us.  Its about eating right for your type and that everyone is biochemically different, so we need to eat the right foods that will give us the right kind of energy and in turn build health.  In our bodies we have 100 trillion cells and we want all those cells to be whole, if they are not whole, then they are not working efficiently and in turn our health suffers.  If we eat right for our type we can help build or re build those cells to maximum and achieve good health.  Our bodies can then function at a higher optimum level.

I have eaten really well this week, almost 100% strict which is great. 

Training has gone well this week.  I hit back, shoulders and chest on thursday and then did some indoor and outdoor cardio.

Today I have trained Legs (light plyos) for tightness and Arms.  Arms was good and I got a pump (hooray) without the nitric oxide!  I did close grip bench 10kg a side for 3×8 reps and then incline db supination curls 6 each arms with 12.5kg.  Pushdowns 3 x 12 and cable curls 3 x 12 straight into free dips 3 x 12, so was very happy.  Made myself stop there as arms were full of blood and didn’t want to push it any further.  I just hope they are a little sore tomorrow or they are looking bigger!

I hope you are planning your food for the week and looking at your training ahead.  Remember circle of control and circle of concern.  You can control your food and training but what life throws at you, you cannot control but at least then you can make your way through it and come out the other side!

Have a great week!

Yesterday I trained ARMS with SJ in our Newton gym again.  My arms feel tight today, but not hanging!!!  I got a great pump and my triceps felt like they were hit really hard.  We started off with decline close grip presses 3 x 8 reps.  Incline dumbell supination curls 6 each arm.  A tri-set of triceps which was pushdowns, overhead cable rope extensions into free dips - pumped!  Single arm rope cable exntensions 1 x set and then single arm db hammer curls.  All you need!!!

Faye started her ZUMBA  class yesterday morning and everyone is buzzing and loved it.  This class is free to all our members (the ladies loved it, as you could really let yourself go and swing those hips!)

I am starting another PUMP class tomorrow, Wednesday mornings 9.30am.

This morning I trained Legs in our Newton gym with Dean.  It was right after taking part in a goal planning session where by we set our value, roles and goals and then break them down into small steps and deadlines.  Its a great way of focussing and re-focussing yourself so that you know that you are on the right path or depending on the situation, how to get bac onto the path of fulfillment!

I trained Legs with Dean and still feeling sick as I write this, but got to eat in a minute otherwise I will be missing on my window of opportunity to refuel!

We started on barbell alternate leg lunges 3 x 20n reps supersetting with lying leg curls.  Next up was leg press 20/15/10/6 reps, I worked my way from 2 plates a side to 5 plates a side, (Dean at this point went off to be sick!)  3 sets of stiff leg deadlifts with 10kg a side 3 x 12 reps and 3 sets of toe press for the calves with 2 plates a side for 3 x 25 reps.  Really surprised how this movement got my calves, but it has been a while since I have done this movement.  Great session and snowing here at the moment, so I hope my clients will be able to get to the gym tomorrow and train!

Today I trained with James.  One of my newer staff and we trained Shoulders and Arms.  It was a hard session and I think we could have left it at just shoulders, but we bought Arms down to a couple of sets each and it was the right thing to do!  We started shoulders with 2 sets of handstand push ups and then launched into standing machine shoulder presses 3 x 8 reps.  Dumbell seated shoulder press I went up to 17.5 kg  with 3 x 8 reps, lateral raises 3 x 12 adding in smith machine upright rows into cable rear delts as a tri set.  heavy and hard.  Arms for biceps was supersetting cable curls into incline dumbell supination curls and for Triceps it was pushdowns into free dips. we had to add the belt into dips as we were pressing out too many reps!  Shaky!!!

Friday recovery cardio and gutted that nothing was aching but a vague tightness in my traps!  Overtrained?  Not enough calories?  No nitric oxide inside for this workout, who knows!?!

All I know is that I can’t wait to train again.

One of my clients came into the gym on Fridayto show me her Wedding day pictures.  Rachel you looked amazing, truly beautiful and like a real princess.  I hope you and James will be very happy for ever x

Ouch sore legs today!  Taught PUMP last night and still really sore.  Thats good news though, means I will stay tight!

Yesterday I was ready to train again and trained CHEST and BACK.  I started off with wide grip chins and set myself a tartget of 30.  I did it in 4 sets 8/8/8/6.  Can feel my lats now as I am typing which is good.  Next up was bent over olympic rows, 3 x 8 reps with 10 kg each side.  Back upstairs of neutral grip pulldowns, 8/8/8 at 50kg and then 2 x 12 reps straight arm pulldowns.  I was quite tired after that and did 2 x sets of incline chest press machine and superset with 2 x sets 12 reps of incline flyes.  Weighted incline crunches and the plank.

Today I will do some recovery cardio and stretch!!!

Today I did Plyometric legs.  I trained heavy last week and now will be doing Plyometrics for the next couple of sessions to keep my legs nice and tight.  I did 20 reps of alternate leg lunges with 10kg dbs into plyometric split jump lunges into jump squats 20 reps.  I repeated this for 3 sets.  3 sets of seated leg curls and 2 sets each leg for single leg curl on the machine standing.  3 x 20 reps standing  calves and a 15 mins run and 15 min bike.  I really enjoyed the session and am looking forward as ever to the next session.

Chest and Back?  Arms?  or Back and Shoulders   or Shoulders and Arms.

Got till tomorrow to decide,  but may squeeze in session tomorrow instead!

First lot of clients back today for 2010.  Nice to have them back, the Christmas break can make or break you in my experience.  Everything has to be in moderation and they haven’t done too bad.  Once  exercise is taken out of the equation there is no choice but to put on some body fat.  The key now is to focus on what’s important and go to it.  Find the importance in what you are doing and do it!

Yesterday I did a great 5 km run and a 5km bike ride in the Torquay gym.  It was just what I needed.  I really wanted to train but the session the day before was quite Shoulders and Back.  My back felt tight yesterday and my biceps were sore, but I was a little gutted my shoulders were not in bits.  I think with the rest of the Christmas holidays, my recovery is so much better.

We started off with standing machine shoulder press straight in neutral grip pulldowns straight into the studio for standing medicine ball presses and then medicine ball slams!  See what I mean for brual and thats the beginning.  I can’t remember now but I think it was 4 sets.  3 sets of wide grip chins and I was really happy and surprised by how strong my chins were as I haven’t really done much wide grip for a while, we did 3 x 6-8.  Then it was downstairs to the Power room for olympic bar upright rows into 1/2 cleans with olympic bar into db single arm rows each side into fit ball crunches with the body bar overhead, (think that was just in case I wasn’t done in already!  Yep, I was). 

What a workout, I was surprised I had the energy for a run yesterday, but i did!

Looking forward to seeing my clients tomorrow and setting their next year ahead with all their new goals.  Its a very exciting time again for them and for me. 

Should be fun!