Hannah\’s Blog

Trained Legs yesterday with Sam and Jon. It was a really good session.  Leg pressed 1 x rep max with 6 plates for 3 sets yesterday so certainly stronger. My hex bar deadlifts went up to 15kg a side (up by 5kg) so happy with that. Speed squats felt easier, single leg squats good, good mornings (hard) extensions were ridiculous as finishers and the drop set on seated leg curls were tough too.  In order of pain today- glutes, ham strings and then hip flexors! Growing!!!

Well done to Rachel who did 5 wide grip chins in front of a bunch of rugby boys who were doing real poor versions of reverse grip chins!….

Sarah - brilliant news this week about your nutrition, daily food text reports are definately keeping you on track and I am real proud of you!

Chantel - your head is back on your shoulders, the 5km runs are back in and you are postively glowing with energy and enthusiasm for training again! I love it…

I am really excited today, I have another profile on a great site in the States.  You can read it and also visit their site.

http://www.naturalbodybuildingevents.com/profiles.html

Feeling good today, back feels tight from yesterdays workout and I biceps feel they have trained.  Good nutrition today and then legs tomorrow!

I took this mornings PUMP class on the outdoor gym in the sun, it was great working outside in the fresh air.  The ladies loved it!

I trained on Sunday the hardest workout in the world again, thought I was going to pass out as it so hard,the db lateral raises down the rack 10kg-5kg, with 8 reps each repeated twice into sup curls, same weigh and same reps with hammer curls, same sequence just gets me every time!  Still I did enjoy it and back  and biceps felt sore!  So upper body was worked hard again.

Today I was almost ready to go, so went in again on the A program.  We have so much going on at the Torquay gym at the moment, we have just opened our outdoor gym again, so I had gardeners asking questions, we are installing new showers in the mens and ladies so plumbers asking questions and an electrician, so the workout today took forever.  It was chest, I pressed 17.5kg 3 x 1 rep max, it was hard but good and the medicine ball throws were tougher than usual.  clap push ups, I felt strong today, triceps must be grwing and getting stronger!  Fit ball db presses as many as I coulod in 1 min, slightly slower today!  Bent over rows were good and I stayed on the same weight 12.5kg a side for 4 x 8 reps but defintately felt stonger.  Shruggs, concentration curls and I increased my weight on the ez bar french press with 10kg a side for 4 x 8 reps.

We have made a few changed to my food diet to increase my calories, I am adding a little bit more coconut butter to my meals and my my oats with my shakes have increased by 10g per 3 servings I have.  As most of you know, I don’t do particulalry well on carbs, esp starchy carbs, so one week at a time, so that I can see my progress and how I and my body is looking and feeling.  Legs on Weds!

Legs was great today, feel a bit blown as the day is going on!  Leg pressed 5 plates a side for 3 x 3 reps whichis good as I am going o do 6 plates next week for the 3×1 reps.  Trap bar deadlifts went up to 12.5kg a side for 4 x 8reps, the good mornings were still the same weight as were reverse lunges, single leg squats and I was able to get more reps out on the speed squats, over 60 reps for the 2 x 1 min test, the leg extensions were so painful for the 1 x 30 reps but I did it and at a heavier weight and we finished with drop set on seated leg curl.  Sam trained with me today and it was hilarious (although I am not sure he thought so) as I watched him splitting my sides with laughter as he hobbled out of the gym!  Priceless!!!

Good training session this morning, although my shoulders, bi’s and back still a litle sore, but my nutrition has been good and I felt ready to train.  Not training now till thursday for Legs, so upper body as plenty of time to rest until Sunday.

I felt quite strong today and too my flat bech bench to 15kg a side for 3 x 3 reps, medicine ball presses went up to 10kg and the clap push ups were really hard!  Back was goood and felt strong, I think I will take my bent over rows up to 13.75kg next week a side for the 4 x 8 reps and the single arm rows with 17.5kg a side felt good, triceps felt strong too, somaybe take that up to 10kg a side next week for the 4 x 8 on the incline ez bar french press and concentrtion curls felt good and got a great squeeze on the 8kg for 4 x 8 reps.  Abs circuit thrown in as well.  I am trying a new creatine at the moment, called Kre-Fem which is the female version of Kre-alklyn and I feel really good on it.  I like our own brand of creatine we sell, but this is good for change round!

Nice to have Chantel back from her hol in the States, not muc weight on again now for the 2 nd year running!  Good girl and now she wants to step up and run a 5km in the next couple of months, I am very pleased you have your training head back on now!

Jemma is just 5 sessions away from her big wedding day and looking in great shape!  You looked really good in Zumba last night, tight waist!

Finally completed the A, B and C workout this week.  It has definately spiked my metabolic rate and I have been hungry all week and have had to up my calories.  The A program was the same as last weekChest, Back, traps and biceps.  B program was Legs with leg presses, trap bar deads, reverse lunges, speed squats, single leg squats, leg ext and curls!  Ouch, legs still sore today from Thursdays workout!

C - today was really hard, I had to train on my own with no spot or enouragement and had to dig deep!  It was really really hard.  I had to start with neutral chine and then go into wide grip pulldowns, standing machne shoulder press 4 x 8, weighted dips with 5kg 4 x 8, lateral dumbell raises DOWN THE RACK  10KG/9/8/7/6/5KG   8 REPS EACH X 2.  Incline dumbell supination curls 10kg/9/8/7/6/5kg  8 reps each and then the same but with the hammer movment.  I wasn’t sure if I was going o be sick or pass out by now! and then to finish close grip db press holding onto the 10kg’s. 

What a weeks workout, have to definately grow now - NO CHOICE - NO OTHER WAY.,…

Our Serious Fit event was held in the Torquay gym yesterday and was a great success.  Eliot beat his personal best again and came down to 7.21 and we had a new female winner Michelle who finished with 7.41.  Thankyou to all who attended and supported the members through their gruelling event.  I have attatched some pics for you.

Back to training tomorrow, can’t wait~!!!

I had a great training session on Tuesday.  It was the start of another 5 week cycle and a new A,B,C program.

I loved it, felt strong, it has a great abs circuit in and was brilliant!  Now I have been hit by a stomach bug and prob not back ‘pumping iron’ till I can get calories back in, so looking at Monday now.  Officially gutted and I feel like days are passing me by but nothing I can do, except kill the bug and drink loads of ‘organic apple cider vinegar’ to kill it!

Trained 3 x 5 reps and trained Heavy chest, flat bench press 12.5kg and then into 3 sets of medicine ball presses. 2 sets of clap push ups and then a 1 minute rest of dumbell fitball chest presses. Bent over rows, single arm rows and shruggs. Incline ez bar french presses and concentration curls with an ab circuit. I think I will repeat this workout on Monday so that I can complete the A B and C’split properly.

On Friday I finished the las tof the 12/10/8 cycle on Chest and bench pressed 40 kg in total and in between sets did clap push ups, that was my measuring phase and I have got stronger as all the reps were my own.  So much harder work training with the 12/10/8 as you get a pump, what feels like you are using more energy, rather than the real long rests you have between the 3 or 5 or 1 reps maxs.

Today I have trained Shoulders on my own.  Real hard workout today and I found I needed plenty of rest between sets.  I pressed 7.5kg a side for 12/10/8, would have like to have taken up the weight by 1.25kg either side, but needed a spotter.  that was my measuring phase but I am definately stronger as I had all the reps just me.  I then did heavy 8kg 3 x 8 reps lateral raises and superset these with fast band lateral raises 3 x 20 reps.  Plate front raises 3 x 8 reps and single arm dumbell leaning raises, rope reverse flyes with heavy rope crunches, want those abs and the plank. 

So for those that have been munching away on chocolate eggs today (you know who you are!) I hope that tomorrow is back to the plan day.  You can use tomorrow if needed to do your weekly planning and see if you are still in alignment with your goals.  I hope you have all had a nice Easter break.  for many of my clients, April was the first timeline to getting in shape, so now is the time to reasses and see if everything is going to plan and if not change it! but, however if you are on target, now is the time to change the deadline and move it onto maybe July, Summertime!

Happy Easter x