And We’re Off and Running……….

This year’s Sculpting Macro has started out great…..if you can gage a good workout based on Delayed Onset Muscle Soreness (DOMS). And that is what I’ve been suffering through during the first 3 weeks of this Macro, lots and lots of low level aches and pains……no joint issues, just ‘used’ muscle issues. It feels so GOOD……and those masculine feeling…….stronger than ever before. This tells me that the waste products created during the workout are forcing my body to respond, lots of GH and the big ‘T’ floating around in my system, building bigger and better muscles. And bigger, better muscles in the right locations puts me on tract in gaining on that Last 10 Pounds.

The 8 X 8’s are Heart Pounding………..

The proper way to complete the 8 X 8’s is the select a weight that you can complete 8 straight sets, fatiguing on the last reps of the last sets. The 8 X 8 prescription also has you minimize rest between sets, on the order of 30 seconds…….I’m at 45 seconds for the larger muscle groups. Squats for example…..whereas Arnold presses (smaller muscle group, deltoids), I’m at 30 seconds or less. Even if I lighten the loading on the squats, I am fatiguing out during the final reps of the last 2 sets….and your heart is beating……hard, like running sprints. These are hard work.

 

The 8 X 8 straight legged (straight back) dead lifts are just plain sneaky……or are they? You can complete the sets without a lot of hard breathing or initial leg/lower lumbar fatigue from the weight…...but you will see ‘grip’ and forearm fatigue at heavier weights. The biggest issue I have is getting your butt back, keeping your back straight……your arms should hang straight to below the knee…..and get a good stretch in the hamstrings before coming back up. After a day or so, there may be minor DOMS in the back of the legs…..that’s the only indication I have that I’m doing anything. I am not sure I am seeing a benefit from these as far as the expected large muscle hormone dump. I may want to change these out for a more isolated exercise or add an additional exercise after the second month. The straight legged dead’s are followed up by kneeling squats. Same consideration; swap the kneeling squats out after second month? Maybe go into weighted hip thrusters. In essence, what I am trying to do is complete an anterior chain lower body one day and following up with posterior chain lower body on the next…….2 days of fairly rigorous leg days.

Overall, these exercise groups are so fatiguing I actually took an extra day off during the second week of the first month round. I was just plain tired out…..they are that intense…..on a day to day accumulative level. The second month, I just powered through, fatigue or no fatigue.

The Schedule is;

 

	Week 1		Week 2		Week 3		Week 4
	AM	PM	AM	PM	AM	PM	AM	PM
Monday		Upper		Upper		Upper
Tuesday		Low 1		Low 1		Low 1		Low 1
Wednesday		Low 2		Low 2		Low 2
Thursday		Upper		Upper		Upper
Friday							Low 1
Saturday	Low 1		Low 1		Low 1
Sunday	Low 2		Low 2		Low 2

 

Type	Exercises
Upper	8 X 8 Wide Grip Bench, Bent Barbell Rows……8 X 8 Smith Calf Raise, 4 Sets Down the Rack Calf Raise (leg extension machine).
Low 1	8 X 8 Front Squat Plus 4 sets Deadlifts……..8 X 8 Arnold Press , 4 Sets Down the Rack cable machine Press.
Low 2	8 X 8 Straight Legged Deadlifts (straight back) Plus 4 Sets Kneeling Squat……..8 X 8 Superset; Skull Crusher, Hammer Curl, Bent Curl followed by 4 sets of Drag Curls.

 

Why Did The Weigh Loss Stop…………

After starting this year’s Sculpting macro, I noticed a plateau and slight increase in overall weight. I’m thinking it is water weight……getting more glucose into the muscle after the depleting working sets……..then eating sugar cookies (LOL)! For every molecule of glucose sucked into the cells, it brings with it 4 molecules of water, e.g. the basis of hypertrophy. I can only wait and see where I end up……this is uncharted territory for me…..unless the sugar cookies are overdone (LOL).

However, even though weight loss has stabilized….for now….the mirror checks are awesome. There is noticeable muscle definition that can be seen that isn’t blurred by that solvate layer of adipose tissue (fat).  For now, the Sculpting Macro is working out better than expected, like the 2017 Power end Endurance Macros.

CNN Reports………………

A resent CNN article, based on data from the Centers for Disease Control and Prevention (CDC) (www.cdc.gov.nchs/products/databriefs/bd288.htm), stated that over 1/3 of the U.S. population is obese, another 3^rd is overweight and the remaining 3^rd is someplace between normal and underweight. Even though this is based on BMI (see previous rants on this metric), it does provide an indication of the current state of the nation’s physical capability. Someplace north of 2/3’s of the U.S. general population is outside of normal, unfit for duty in almost all aspects of hands-on physical work, let alone defending home and country. And based on my own casual observation, it’s getting worse, not better. At one time, the U.S. was a productive hard-working society. Are we now a laughing stock, a fat and bloated population of out of shape TV watchers and internet cruisers? Is it easier to spend your day on your iPad then get some exercise? Is it easier to cruise through McDonalds than make a decent meal? Do you really have that busy of a schedule you cannot make time to stay in shape?

PEOPLE….GET WITH THE PROGRAM! WE ARE TALKING NATIONAL SECURITY, WE ARE TALKING NATIONAL DEFENCE!

I have a challenge……..every time you sit down to update your Facebook, go for a walk instead. Personally, I admit, I spend way to much time on the internet and in front of the TV……and yet I still make room for 1 to 2 hours a day at the gym plus, I am fortunate enough to have a job where there is walking involved at least 1 to 2 hours a day. And even though I indulge in cookies and candy every so often, it’s not a habit, it’s a treat. I think about what I’m eating and eat when I’m hungry…….I don’t eat because I’m bored or anxious. And I cook and eat real food; eggs and chicken and beef and fish and potatoes and rice and……...Rarely do I go out to eat, again eating out is a treat, and should never be considered a convenience.

And then there is the internet, TV and radio news programing; unnecessary stressors. You should understand there is a cortisol release every time you read, hear or watch a story that is less than upbeat. I swear, reported news is purposely choreographed/worded to bring out the most negative of emotional responses. Hell, our newly elected president has turned all media (TV, radio, internet) into a perpetual emotional roller coaster. I had once stated that daily stress would only be applicable in a war zone, a deserted island…….not anymore; Fox News, CNN and MSNBC should now be considered as contributors to your weight loss issues.

You must understand that today’s society is physically and emotionally unhealthy. There is no easy cure for obesity, for being overweight, for being other than normal…….there is only Hard Work. You must work at being normal.

HOWEVER………………

Considering the rant above, have you ever looked at the BMI vs. Mortality J-Curve. Like the cholesterol J-Curve discussed in my 2016 ‘Sculpting Macro Review’ entry, there is a sweet spot. It looks like a BMI of 25 to 27 is where you need to be to live the longest. Don’t believe me; Google up BMI vs. Mortality, the sweet spot is on the high side of normal. But wait, isn’t a BMI of 25 to 30 considered ‘overweight’? Is the general population being snookered again into believing that weight loss (NOT fat loss) is going to save you from yourself? NO, wrong answer, carrying additional Lean Body Mass (LBM), pushing you into the overweight category of BMI is what will save your ass. Just remember, strong quads, strong biceps…….strong heart, strong mind.

If you’re carrying extra fat and rolling in at a BMI of 25 to 27, you are starting down a path that ends with chronic metabolic diseases that are the cause of mortality, not to mention morbidity and quality of life issues.

Don’t be snookered by BMI, if you are overweight make sure it’s due to carrying additional Lean Body Mass, muscle….not fat……then Live Long and Prosper (LOL).

Three Years of Macro Routines, What I have Learned…………….

So as we close out the third year of Macro Programing, what have I learned?

• First and foremost, the programing allows me to establish specific goals and define new challenges. The Macro Programing allows for a baseline and a means to determine progression other than lifting heavier and heavier weight or compare weight lifted vs. bodyweight ratio’s. (See KPI’s earlier blogs; 7 years ago). The new KPI is comparing yourself, your progression to the Casey Butt’s baseline. To look normal and develop a sense of aesthetics. We’re looking at body fat and aesthetic proportion plus strength and endurance ……..not solely depending on overall strength as a measure.

• ‘Chronic’ workouts twice a day (or more), e.g. morning cardio and evening resistance training, may eventually lead to overuse injury(s), you WILL discover your weak points; mine are the hips. IT DOSE NOT provide better results as far as attaining normal, e.g. general fat loss. However, there are instances…...challenging yourself, competition prep.…..where the effort to get below some body fat threshold will require training several times a day. You can reference my notes from the entry “When Doing the Diet, Training is Fundamental” (posted 9/5/2013) to get an ideal of the benefit.

• The week off every 4^th week is a positive, it allows you to reset both physically and mentally, a chance to reflect and plan, a chance to evaluate and tweak and improve the plan you are implementing during the immediate 4-month cycle. However, during that week off you had better spend some time working on mobility or you may find recovery ‘from a recovery’ hard to overcome.

• Front Squats are the Bomb; if you want tight abs, great muscular legs and a great gluteus maximums, versatile mobility, great endurance, a quasi-cardio routine that actually burns fat……stick with front squats, you will never regret it. The prescription is 2 times weekly. And I am all for Front Squats replacing Dead Lifts as a measure of masculinity! (LOL).

There are many other tidbits but all in all, the Three Macro Programming throughout the year is the way to go as far as improving performance and attaining ‘better’ then normal. It may not be the only way but it is my personal favorite in gaining on that Last 10 Pounds.

 

MMJennings