To start out a new year with specific goals, especially
after a very successful previous year, seems overwhelming. For 2018, my goals
may be a bit unrealistic for someone who has survived 63 years……but we will
chase them, no matter how elusive….all in the name of gaining on that Last 10 Pounds.
First and foremost…..find a new Doctor. From my last entry,
I had requested a more detailed cholesterol test, a NMR Lipo Profile. Never
happened, the Pill Pusher never responded. So the first priority is a new doctor.
Since it’s a new year and the company I work for has changed insurance carriers
to one that includes a ‘Teledoc’ feature…..I just might give that a try. More
on that to come.
The latest Schedule;
More Power…………
The 2018 Power Macro is a return to Basic’s. We will be
working Mark Rippetoe’s 5 X 5 programming…….or at least something close. Plus,
we’re back to running and hopefully later in the cycle, sprinting. Ah, the
Widow Maker…..it’s been 2 years since my last attempt at this (lol).
For resistance, like last year’s Power Macro, it’s a 3 day per
week program alternating upper and lower with the other 3 days on the treadmill
or outside getting in some much-needed cardio and mobility work; generally, 30
to 40 minutes. This gives me 6 day per week schedule. It is a 21 day (3 week) on
and 7 day (1 week) off cycle. There are 4 cycles per Macro. As of this entry, I
am closing in on the first 7 day off period that marks the end of the first
cycle.
For Lower Body;
Deadlift and Rack Pull/Straight Leg Dead superset’s, 60 second rest between
exercises…..no more than 2 minute total rest between sets. Started the cycle at
190 Deadlifts, goal for first cycle 225. (Met
@ 235, 23 Jan 2018) Overall goal…..325 X 2. Then on to Hack squats and
Bicep work.
Upper Body;
Neutral Grip Bench and Kettle Ball Tri Extension superset’s, 60 second rest
between exercises…..no more than 2 minute total rest between sets. Started the cycle
at 145 Bench, goal for the first cycle 165 (Met
@ 165, 24 Jan 2018). Overall goal 205 X 2. Then on to Triceps Pull Downs,
One Arm Land Mines and Pull Ups (or rows). Comment; it has been 8 months since
my last round of a standard bench. Note;
the initial lifts were very weak, in fact I can lift heavier with wide grip
guillotine presses. Dips and wide grips did their job. However, standard
presses have suffered……..there is a choice I will have to make going into 2018
Endurance and Sculpting; look good or lift heavy.
Cardio; Fast/Slow
split runs (1 minute on/off) 20 to 40 minutes moving toward Sprints during the
3rd and 4th cycle…….and maybe, just maybe that
‘Windowmaker’. Plus light front squat and pushup rounds and leg mobility work
floor exercises. Note; toward the end of
the first month, made it to 1 on/1 off but paid for it for several days….DOMS.
Sculpting Macro
Review…………
The Sculpting Macro finished off 2017 with gains in definition,
not so much any size or drastic weight change. I was up maybe 2 or 3 pounds
total weight from the Endurance Macro witch I attribute to a ‘hand-to-mouth’
exercise…..e.g. overeating (lol). I did see a noticeable improvement in how my
deltoids looked, not so much shoulder width but the cut at the top of the arm
and how it flows into the posterior delts and into the traps. As far as lower
body parts…..the booty seemed more defined (indents at the cheeks) plus deeper ‘Adonis’
dimples where the spine meets the hips. There was also just an outline, just a
hint, of seeing that ‘Apollo’ belt, just under my ab’s. As far as a 6
pack……..there was an outline but as far as deep furrows, there was still a
layer of fat that blurs the definition. And the ‘love handles’…..this is the
best progress I have ever made in knocking those out. Overall, I would call the
2017 Sculpting Macro Cycle a success.
KPI’s as follows;
|
Skinfolds
|
||
|
Pec
|
4
|
Calculated BF = 8.7%
Realistic BF (+4) = 13%
|
|
Ab
|
6
|
|
|
Thigh
|
8
|
|
|
Body fat calc is from ExRx and
is Age Corrected to 62.
|
||
I actually think 13% is a bit low……..I bet actual (based on mirror
check) was closer to 15%. I think the caliper accuracy starts to fall off once
you get into this rage of total body fat. As I stated earlier, I had gained a
few pounds (from 176 low at the end of the Endurance to 178 at the end of the
Sculpting Macro) that I can pretty much guarantee it wasn’t mussel.
And finally, the comparison
between Casey Butt’s, Your Muscular
Potential, and where we’re at, at the end of the 2017 Sculpting Macro;
|
|
5’9” Average Joe (15% BF)
|
5’9” Mark Jennings (15 Sculpting)
|
5’9” Mark Jennings (16 Sculpting)
|
5’9” Mark Jennings (17 Sculpting)
|
5’9” Chiseled Athlete (10% BF)
|
|
Chest
|
38.7”
|
42.5
|
43.5
|
42
|
45.5”
|
|
Bicep
|
13.1”
|
14.5
|
15
|
15
|
16.7”
|
|
Forearm
|
12.1”
|
11.5
|
11.5
|
11.5
|
13.3”
|
|
Neck
|
15.3”
|
15
|
15.5
|
15
|
16.3“
|
|
Waist
|
33.5”
|
36
|
36
|
34
|
30.3”
|
|
Hips
|
41.0”
|
40.5
|
40
|
39
|
38.0”
|
|
Thigh
|
22.1”
|
23.7
|
24
|
23
|
24.8“
|
|
Calf
|
14.3”
|
15
|
15.5
|
15
|
16.4“
|
|
Torso Shape
|
Inverted V
à
|
Rectangular
à
|
Rectangular
à
|
Rectangular
à
|
Positive V
à
|
As you can see, the spread
between the various year Macro’s, weight is tracking with size…..however, there
are no dramatic changes……e.g. maintaining mussel while whittling down total
fat. But I must admit, there is improvement. Weight tracking for the
curious…..2015 @ 200 lbs, 2016 @ 190 lbs and 2017 @ 178 lbs. What are we
showing; I am GAINING on that Last 10
Pounds!
What this data tells me………Work on
the Lats to gain more size through chest. It certainly isn’t going to happen in
the Pec’s (lol).
The Bongo Board………..
Yes, a Bongo board. For those that have never heard of
one…..it was invented by surfers in the 60’s to
Conclusion……
In order to make gains or changes, besides just getting
started, you need to follow through and be consistent in application. My Macro
schedule may seem hokey to many but it seems to work for me and allows me to
define and show progress. It is a valuable tool in making gains on that Last 10 Pounds.
Bee Good
MMJennings
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