Hannah\’s Blog

I am not sure where the last 2 weeks have been, but I have been really busy in the gym.  My training took a bit of a back seat last week, but I managed to train shoulders with a 5 km run and then shoulders with arms on Friday.

5 km running I am afraid will be taking a bit of a back seat now and it is full on with training and diet.  It time to get some muscle on and I have had a meeting with SJ to decide where we go from here.  My sight is on competing at the latter part of the year in the States, so I have about 5 months left before I start dieting.  That is of course, less cardio for me and HYPERTROPHY is the key.

My new training plan starts tomorrow and is all set out.  I know what I am training and what I am lifting and then I should be seeing strength gains every 6th week when i have come to the end of my 5 week cycle.  i am really looking forward to this and I think when you have control over what you can do ie: circle of control and circle of concern, then life gets even better.  A plan is very much needed, after all thats why my clients do so well, they have a plan to stick too!

Tomorrow is arms!

I have another ‘figure profile’ to fill in and hopefully should have that completed by the end of the month.

I am looking forward to seeing the results of the Arnold Classic next week.  Monica Brant looks in tremendous shape, best ever I think, I can’t wait to meet her and train with her in the next few months!

Had a weekend away and ran round Hyde Park after being inspired by a trip to the Royal Albert Hall to see CIRQUE DE SOLEIL - perform VAREKAI.   It was the most amazing experience I have ever had  and the best show I have ever seen.  Human acrobatic, core control and fabulous stabilisation.  they are amazing athletes and so inspiring, been holding ‘the plank’ exercise ever since whenever I get the chance!

Back to Tuesday and trained BACK yesterday.  Hit heavy weighted wide grip chins for 3 sets with 10kg, heavy neutral grip pulldowns 50kg, 3 x 8.   Single arm dumbell rows 15kg 3 x8 and 2 sets of 12 pullovers.  My back is feeling it today which is good.  PUMP class last night and this morning and mylegs and shoulders are realy feeling it!  Hopefully Chest tomorrow with plyo legs or I might leave it till Friday when I am joining in group training with Shoulders and Arms. 

Quite a few clients of this week with sickness, which isn’t good.  Happy birthday Bekah, I hope you had a great spa day yesterday!

Trained Shoulders on Monday and my traps and shoulders are still sore.  Heavy military shoulder press 3 x 8 reps with 12.5kg a side.  3 x 8 cleans with 10kg a side.  3 x 10 reps 10kg db lateral raises and then superset seated db shruggs with cable reverse rear delt 3 x 12.  It was a good, hard , heavy session!

Yesterday I trained Back and biceps  and sore!  Heavy weighted chins (wide grip) 4 x 8 reps with a spot from James.  Heavy bent over barbell row with 12.5kg a side 3 x 8 reps, neutral grip pulldowns 3 x 8 at 50kg.  Biceps was incline supination curls 12.5kg4-5 each arm for 3 sets.  Then cable curls into db hammer curls 3 x 8.  Taught PUMP last night and this morning, so body had little time to recover, managed to get 30 min in of cardio this morning before PUMP, but body sore.  I am going to train Chest and Triceps tomorrow afternoon as need to get a good couple of meals in beforehand.

Clients doing well this week.  Chantel has her eye on the ball, Tammy is getting fitter, Jemma is in shape already and has her wedding in 3 months and final dress fitting in 2 weeks.  Good on you girls!!!

I I have posted some shoulder pics in and some arms from my workout on Friday.  I trained Arms again with SJ and Jon in Newton gym, had a great session.  I need to thicken up my shoulders (delts) and arms and this week my training is going to be Shoulders tomorrow, Back and Biceps, Rest and then Shoulders and Triceps, although I may hit plyo legs in Weds with abs, see how I feel and how my energy is.  Right now it is about my upper body.  Had a great 2 hour bike ride in the sun yesterday and today worked all day.  Planning my next comp, waiting to hear back and hopefully be a bit clearer end of the week.  Going to be featured on another ‘athlete’ profile, so really excited about that.

 Hope your week has gone ok and that you are ready for another big one.  Gill and Julie, I hope your new food plans and training are going to go really well this week.  I am really looking forward to the results.

  Off to cook more chicken legs and sausages!

I hope you all had a good January and you are feeling the effects of good training and good nutrition.  Now is the time to re evaluate and re assess how you are doing.

Do you need to do something differently?  Do you need to train more or less?  Are you getting enough quality down time to rest and recover?

February can sometimes be a bleak month, but if you have had a good enough January then you can dismiss that thought and make it a great month.  Another great month to add to your 2010 training and goals!

I went for an epic bike ride at the weekend in the lovely fresh air, all along the coast and rested.  No time for training yesterday as work was the priority for me, which meant I had to make sure my food was A1 yeserdaya nd today for my training session of SHOULDERS.

Shoulders was good and really hard, I spent quality time warming up to get a pump and to feel the burn.  I started with military shoulder press 3 x 8 reps with 10kg a side.  Olympic bar cleans with 5kg a side 3 x 8 reps.  A drop set of db lateral raises 10kg/7kg/5kg - 10 reps each x 2 sets and then a superset of seated db shruggs into cable reverse rear delts.  Decline ab bench and plank x 2. 

Just off to do a spot of cardio as a warm up before I teach PUMP, trained clients this morning before Shoulders, then lunch, clients, PUMP and clients, then end of the day!

Going to train Back tomorrow, legs and chest Thursday and Arms Friday.  Looking forward to it!

Well done Gill and Sarah, another 2lb in weight loss this week and well done Bekah for focusing on your goal planning, now is the time to start planning small steps in how to get the bigger picture!