Hannah\’s Blog

Well, I had a great session on Friday and have taken the weekend off to recover in order to train Shoulders tomorrow morning.  I went a little crazy and got my nutrition perfect and hit Chest in the morning and Back in the afternoon.  I thought of myself as an athlete, ate well, rested and trained hard!

Chest was 5 x 5 reps on flat bench press with 15kg a side and then I went into clap push ups.  Incline db chest press 20kg 5 x 5 reps into olympic bar push and pull to recruit more chest fibres.  Upstairs for db incline chest press 10 kg for 2 x 8 reps and then 2 sets of free dips.  It was good and hard and the aim for working chest is to also help thicken up my triceps, as that is one of my goals.  James spotted me throughout which was a great help as I could just think about going heavy!

Back was with Dave in Paignton.  5 x 5 reps of weighted wide grip chins with 5kg.  Machine deadlifts with working weight of 22.5kg each side.  Single arm cable rows 3 x 8 reps, neutral pulldowns 3 x 8 reps and abs.  chest and Back still sore today but should be ready for shoulders tomorrow, last 5 x 5 reps tomorrow, next cycle is 3 x 3 reps.

Had a look through the Arnold classic results and pics today, have sent you a link, so you can see too.  There are also the amatuer pictures on their too.  Helen has been sending me updates of who is in the expo and who looked good on stage, but it is nice to have a look at the girls in their choices of suits with their tans.  http://www.bodybuilding.com/fun/2010-arnold.htm?mcid=EMAR030210ArnoldGuide

I hope you are planning your week ahead and you are on course to acheiving your goals, or if you are almost there, its time to focus and pick a new one.

Have a good day!

Nicole Wilkins Lee 

For those that don’t know her, this is the 1st place Figure winner at the Arnold classic.  She is very beautiful and presents really well.  The review said her condition wasn’t as good as her win in the Olympia 2009 and I agree with that.  But she still looks really nice, I like her size of her delts, just maybe a bit smooth in her lower body. 

This is a picture of Monica Brant.  I think she looks amazing and in the best shape I have ever seen her.  I have no idea why she she placed 7th as she definately should have placed higher. Nice conditioning and symmetry,  I think she looks amazing!  for me, this picture is inspirational.

Well done to Jemma who did a 20km run into work and back on Monday, needless to say her legs were sore on Tuesday for training.  Well done girl, can’t wait to have you up and down Muscle Hill very soon, you are street ahead in terms of last years fitness, well done!!!

Triceps still a little sore from Tuesdays workout, so decided not to train Chest today and to leave it till tomorrow morning.  I am really buzzing about training and really want to train Back with Dave tomorrow afternoon in Paignton, if I continue to get my food right today, sleep well and food right tomorrow I should be on course.  I really want to have Saturday off as rest and hit Shoulders Sunday.

Yesterday I trained Legs in Torquay with Dave, Jon and Becky.  Leg extensions and seated leg curl for warm up and then leg press - 4 plates for 5 reps and then 5 plates x 4 sets x 5 reps!  Loved it, felt strong!  Lying leg curl 3 sets of 8 reps, leg extensions 3 sets x 8 reps and then for calves, donkey and francois for 2 sets.  thats my heavy cycle for legs now as its just lighter training next week then heavy week after.  The outside of quad, lateral is sore today, but otherwise not as in much pain, hungry though!

I had a great workout yesterday.  It was Arms and it was 3 x 5 reps.  I started with the 12.5kg incline supination curls single arms and then chose incline ez bar french press with 10kg a side.  Preacher curl machine for biceps and then overhead double arm cable extensions.  It was really good, didn’t expect too much of a pump but from short reps but started to get one.  Then did cable curls followed by pushdowns 2 x 12 each, next time I will just shortedn it down to 8 reps.  After all, hypertrophy is what I am aiming for.  Starving all day, so metabolic rate up already!  Back on the BCAA’s and Creatine so really happy.

Legs with Dave tomorrow and arms very sore today!

Well done Jemma, another 1% body fat lost and another 1 1/2 lb, 4 weeks to the wedding - brilliant!

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!