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Happy Almost Weekend my Fine Followers:
I had a couple good days in a row at Orange Theory - nice progressive overload yesterday! I chest press two 35lb dumbbells, used a 45lb dumbbell for single arm rows, and goblet squat the 50lb dumbbell. Sets of 10/8/6
There is no option for barbell work at OTF - but I am considering it at an alternate gym. Dumbbell work still seems effective for me though - but once I get beyond the 50lb, my hands are small for the ones beyond 50lb. They have them up to 75lb but they are large and difficult to grip.
Food is going well and the Idiot Box is revolving around a lower number - we will see where we end up at the end of the month!
Note to self: 50/60, 30/35, 10/15
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer when I hit 175lb consistently
* Drink at least 12-14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2018/2019
*Bodyfat at 26% or less (Current 29.8%) by end 2018/early 2019
*Longer range body fat goal is 22% - which at my age is great!
*Maintain 160lbs staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble
I am dedicated, determined and diligent
Diet Calendar Entries for 28 June 2018:
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1134 kcal
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Fat: 71.40g | Prot: 101.26g | Carb: 33.11g.
Breakfast: Coffee (Brewed From Grounds), Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Water. Lunch: Kraft Mayo Real Mayonnaise, Avocados, Water, Crystal Farms Hard Boiled Eggs. Dinner: Water, Sweet Red Peppers, Nature's Place Boneless Skinless Chicken Breast, Cooked Broccoli (Fat Not Added in Cooking). Snacks/Other: Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine, Water, Trader Joe's Raw Almonds, Epic Beef Apple & Uncured Bacon Bar. more...
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2912 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 28 minutes, Driving - 40 minutes, Circuit Training - 52 minutes. more...
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 Comments
Great Job at the gym. Have you considered wrist straps for larger dumbbells. They would also work for barbell exercises as well. there are many options for this out there so it comes down to personal preferences. As for the barbell, you could pick some up cheaply on Amazon if needed. May be cheaper than an alternate gym membership unless you already have one..... Wishing you continued success !!! :)
28 Jun 18 by member: wright2018
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Wow! Well done HCB.. and thanks for the quote.. quite applicable to me at the moment
Have a great weekend
28 Jun 18 by member: gaelicgal
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I saw an orange theory gym at the Largo mall and thought of you!!! Congrats on this month success rate!!!
28 Jun 18 by member: Maine coon
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29 Jun 18 by member: Gingerk65
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Wow! Great work! I gotta up my upper body game!
29 Jun 18 by member: abbadabba
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@HCB, You may already be doing this: before hanging up the dumbbells you may enjoy experimenting with unilateral work; I.e., one Dumbbell in one hand at a time. Takes a bit longer to do your routine but engages your core more maintaining balance. Less vertical pressure on your spine doing standing presses, etc. Just for a change, no huge advantage.
29 Jun 18 by member: TomLong
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@TomLong - thanks you for the suggestion! The trainers have us do all kinds of different positions and movements so lots of variety. That is why I have been able to stick with heavy dumbbells and still see progress. Lots of core work, too. I just like pushing heavy stuff! And sometimes heavier than some of the guys in class...I love that!
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29 Jun 18 by member: Mistybenner
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Sounds like you have a good trainer if you're not sustaining injuries. :) it's common to over do it and get injured when lifting. Good for you!! as you have learned: it's all about form, proper body position and form before, during and after lifting. and breathing of course. :) gaining muscle increases weight, but distributes it much much better. (I may have mentioned that I've been lifting since 1984.) keep it up my friend! :)
29 Jun 18 by member: billtech66
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Sounds awesome! Keep it up! You are inspiring.
29 Jun 18 by member: skwhite
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Congrats on the gym work!!! Dumbbell use requires the use of a lot of subportive muscle. That's what makes dumbbells so effective. I have avoided going up in weight quickly by concentrating on form. I actually use a simular amount of weight as you. It seems like I can never get in enough ab work. Your trainer seems to be doing well by you... Enjoy!!!
30 Jun 18 by member: John10251
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