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

Review of This Year’s Endurance Macro………….

The 2017 Endurance Macro actually ended with pretty good results. I’m at a fighting weight of 176 and an estimated body fat of 14%. Instead of running between exercises in mega super sets, the main shows were basic lifts, down the rack, finishing up with similar exercises that just plain dump a tremendous amount of lactic acid. Between the fat loss and the type of exercise, we definitely gained on that Last 10 Pounds.

 

Fish Oil and Beans………

It always great to hear that your advice paid off for another individual. A coworker, that was at least 5 years out from bariatric surgery (weight loss surgery), and I were comparing notes on diet and supplements and the subject of Fish Oil had come up. So, the discussion shifted to the Omega 3 content of your basic retail fish oil capsules; about 30%. Based on that conversation, my coworker buys a bottle of liquid fish oil with closer to 90% Omega 3 and loads up with a daily dose of at least 3 grams a day………she started losing weight. Go Figure! She has asked more question recently about insulin sensitivity and weight loss. The answer to that is strictly………..fasting and exercise. Do what you can to create that glucose deficit……insulin will follow.

My latest research and self-experimentation is beans. My wife makes me various crock pot bean dishes for my lunch box. Mostly ‘Cowboy Beans’, mixed beans with a chunk of bacon or pork….lots of fiber and lots of fat. Not only does this taste really, really good, they also make a great pre-workout meal……if you eat them 2 or 3 hours pre-workout. And I’m thinking they may have more to do with this weight loss mystery. Beans, specifically the common white bean (Phaseolus Vulgaris) is a natural amylase inhibitor. This means that it naturally blocks carbohydrate digestion, naturally lowering the glycemic index of any carb’s you ingest, naturally lowering the insulin spike you would get from the carb’s you ingest. As the old saying goes…….beans, beans the musical fruit, the more you eat the more you toot, the more you toot the better you’ll feel, so eat your beans at every meal…………insulin reduction makes me feel better and is a killer tactic for love handle reduction.

There is a supplement to replace all those beans you would need to eat, it’s called Phase 2 (white bean extract). I have not tried it yet but it’s on my iHerb.com wish list (lol). Personally, I like my beans (LOL).

 

2017 Endurance Macro KPI’s…………

And since this is the end of the 2017 Endurance Macro, the following KPI data needs to entered;

Skinfolds
Pec	5	Calculated BF = 9.7%  Realistic BF (+4) = 14%
Ab	8
Thigh	8
Body fat calc is from ExRx and is Age Corrected to 62.

 

Body weight has dropped from a 190 to 185 average to a 176 low. Like the Power Macro noted weight loss, weight loss in not the goal; it has always been fat loss and yes there was fat loss.

 

And finally the comparison between Casey Butt’s, Your Muscular Potential, and where we’re at, at the end of the 2017 Endurance Macro;

	5’9” Average Joe (15% BF)	5’9” Mark Jennings (17 Power)	5’9” Mark Jennings (17 Endurance)	5’9” Chiseled Athlete (10% BF)
Chest	38.7”	43	42	45.5”
Bicep	13.1”	14.5	14.5	16.7”
Forearm	12.1”	11.5	11.5	13.3”
Neck	15.3”	15.5	15.5	16.3“
Waist	33.5”	35	34	30.3”
Hips	41.0”	39	39	38.0”
Thigh	22.1”	23.5	23	24.8“
Calf	14.3”	15	15	16.4“
Torso Shape	Inverted V à	Rectangular à	Rectangular à	Positive V à

From the measurement standpoint, you can see there was an improvement in the waist and hips, these dimension dropped. However, a reduction in size has impacted all areas. Again, the focus of the Endurance Macro was not losing weight or girth, it was to increase time under tension, time under load.

It should be noted that right at the beginning of the 4^th month of the 2017 Endurance Macro, I made a trip to NY to visit my mom. There was a two-week period where I was virtually ‘out of the gym’. The only workouts were cleaning out 50 years of collected junk from my mother’s garage (another story for another time). The highlight of this trip however, driving a 1974 Porsche 914 from NY to Washington, 3200 miles in a 43-year-old car, WOW! It was a great trip…….and I practiced my fasting techniques. When I got back, I was down to 174, albeit a dehydrated state, still 174…….. Maybe I should do this more often………..

 

2017 Sculpting Macro…….

Since I have seen progress in the last two macro’s (Power and Endurance) I’m hoping to see some (hopefully better) success with this year’s Sculpting Macro. The basic plan is to incorporate Vince Gironda 8 X 8’s into a 6 day program and build on what I have learned over the last year. The specific body areas I will be concentrating on are glut’s and shoulders. I will also incorporate small muscle group workouts with the larger muscle workouts. For example; squat day will include shoulders, ham/glut day will include biceps and chest and back day will include calves.  

The reason for the odd combination; if you look at some of my past entries on Kaatsu (blood flow restriction) training, it has been shown that completing small muscle group workouts with large muscle groups, the metabolically ‘better’ or more acute response from the larger muscle workouts (the response that grows muscle), carries into the smaller muscles for a better response….more so than just working the smaller muscles by themselves.

I have read several studies that this technique is beneficial. Only a trial will allow me to satisfy my curiosity. Anyway, that’s the plan and I am sticking to it. 

 

Summary…………

This year’s Macros have been very, very successful in keeping me slim and trim. I am hoping that this new variation of the Sculpting Macro, the 8 X 8’s, will add a more defined shape to a pretty good base. Only time will tell………Splitting the year into 4-month intervals and changing styles and goals to go along with the overall goal of maintaining a high level of fitness and managing normal, you can’t help but to gain on that Last 10 Pounds.  

 

MMJennings

 

Completing the 2nd Power Macro…………..

I’m in the final month of the year two Power Macro and I’m wondering to myself, have I been successful? Am I finally on a path that will lead me to win the battle, beat that Last 10 Pounds? I’m pretty confident. I’m sticking to my plan. I’m gonna’ kick butt and see it through. I know I’m making progress weather I see it in the mirror or not. So stay tuned folks, we’re plowing ahead to make those gains, to sacrifice time and energy and enjoy the rewards. And the reward is…………….knowing that I am doing everything possible to manage my own wellbeing, not settling for mediocre.

 

Niggly Injury Status………

Over the last few entries in this journal, I have been whining about a TFL pull and that I had curtailed my runs until the thing feels………less cantankerous. In fact the TFL pull may not be a TFL pull at all; it may be more of a gluteus medius pull, at its insertion on the femur. It just seems that every time I try an exercise where I need to stabilize that hip joint, there is a bit of pain. And in fact if you cruise through my many entries, you will see there is a history of left leg knee and hip issues. However, whatever is going in there I am happy to report that it is getting better but it is a slow tedious process. Recovery is just as slow as the pulled calf and broken foot injuries I muddled through 2 years ago (same leg by the way). We’re talking 8 weeks plus in most cases. Besides the runs being impacted, I have changed my squat routine a bit just to prevent aggravating the issue. I’ve switched up the drop sets for a combination of mid-weight front squats followed by a heavier back squat. And since the loads are about 25% lighter than the original drop set, I’ve made these ass to grass instead the box squats I had been working; trying to get a longer stretch. As long as I get a good warm up and loosen that TFL/glute tight spot up with a foam roller, I can get through the routine with minimal………..pain. Yes, if I do not concentrate on what muscles I’m using to get ‘out of the hole’ (during the squats), that little tear, she will talk to me, she will challenge my willpower to stick with the program.

With that said, probably a week out from the next macro, the Endurance Macro, I’ll probably start running again. And we’ll keep it easy, maybe supper SLOGs.

Key Performance Indicators……………….

KPI’s for the month of May. No improvement but there is progress.

May Best
Exercise	Sets	Reps	Total Weight Moved
Front Squat (Sup)	4	8	3,520    (110*32)
Back Squat (Sup)	4	8	4,640    (145*32)   8160 Total
Pull Up	4	8	----------
Heavy Bench	4	8	6,400   (200*32)
Drop Set Bench	4	12	6,480    (135*48)   12,880 Total
Row	4	8	3,200    (100*32)
Masculine Feelings (Scale 1 to 10) = 5+
Cardio; Dropped cardio completely TFL/glute injury.
Notes; Lower 3 exercises completed as a superset; Front Squat, Back Squat and Pull Up. There is 4 minute spread between the start of each set. In that 4 minutes you complete the 3 exercises plus just enough rest to allow heart rate to settle out. This set is like an extended Sprint; very, very whole body. All squats are Deep, Ass to Grass Squats. Calculated Squat 1RM – Front 137/Back 180.   Upper 3 exercises completed as a superset; Bench, Drop Set Bench and Rows. There is 4 minute spread between the start of each set. In that 4 minutes you complete the 3 exercises plus just enough rest to allow heart rate to settle out.  All are neutral grip Bench Presses. Calculated Bench 1RM – 248.

It’s too bad that the Niggly Injury shut me down as far as cardio and squat routines. However, I do feel pretty good about what I did accomplish and I do get a great pump from the combined front and back squat routine. In fact I plan on carrying this front/back routine into the Endurance Macro.

And since this is the end of the 2016 Power Macro, the following data needs to part of my KPI’s

Skinfolds
Pec	6	Calculated BF = 11.2 Realistic BF (+4) = 15 to 17
Ab	8
Thigh	12
Body fat calc is from ExRx and is Age Corrected to 61. The end of the 2015 Sculpting Macro 12.6 Calculated. End of Power Macro, maybe a 1 to 2% change (12.6 to 11.2).

Between the changes in skinfold, albeit minor, and the consistent weight it’s a pretty good assumption that muscle was preserved and again, a small amount of fat was lost. There was NO jaw dropping change in physique, just good management of what I have. And finally the comparison between Casey Butt’s, Your Muscular Potential, and where we’re at, at the end of the 2016 Power Macro;

 

	5’9” Average Joe (15% BF)	5’9” Mark Jennings (15 Sculpting)	5’9” Mark Jennings (16 Power)	5’9” Mark Jennings (16 Endurance)	5’9” Chiseled Athlete (10% BF)
Chest	38.7”	42.5	42	-	45.5”
Bicep	13.1”	14.5	15	-	16.7”
Forearm	12.1”	11.5	11.5	-	13.3”
Neck	15.3”	15	15.5	-	16.3“
Waist	33.5”	36	36	-	30.3”
Hips	41.0”	40.5	41	-	38.0”
Thigh	22.1”	23.7	24	-	24.8“
Calf	14.3”	15	15.5	-	16.4“
Torso Shape	Inverted V à	Rectangular à	Rectangular à	Rectangular à	Positive V à

 

Planning This Year’s Endurance Macro……………

It’s time to start putting together my thoughts for this year’s Endurance Macro. Last year we did lots of sets with lots of reps at medium weight. It was basically a two day upper and two day lower schedule; twice a week, plus runs and sand bag carries. This year I’m thinking I’m going to tone it down a bit; more pulls and pushes, some sand bag caries, sprints and a pull up or two. And two days per week we’ll do whole body weight routines.  I really want to work the back and see just how far I can develop that lats.

What I would like to do is to stay line with Lyle McDonald’s Stubborn Fat Solution. Get a release of adrenaline, e.g. get the fat mobilized, then use that fat to power through the rest of the workout, a low intensity burn. Maybe a modified Widow Maker? Maybe 5 or 6 hill sprints pushing a wheel barrel followed by a sand bag carry then 5, 1 minute on-off runs? Whatever I decide to do, the cardio needs to be effective, more effective than my standard SLOG.

So the schedule may look something like;

	Week 1		Week 2		Week 3		Week 4
	AM	PM	AM	PM	AM	PM	AM	PM
Monday	HIIT	Upper	HIIT	Whole	HIIT	Upper		Whole
Tuesday		Whole		Upper		Whole	Stretch
Wednesday	Widow		Widow		Widow			Whole
Thursday		Whole		Lower		Whole	Stretch
Friday	HIIT	Lower	HIIT	Whole	HIIT	Lower		Whole
Saturday
Sunday	Stretch	Stretch	Stretch	Stretch	Stretch	Stretch	Stretch	Stretch

  

Too Much of a Good Thing…………..

The TFL pull I have been dealing with over the last few weeks is just another example of overuse, between running and jacking up squat frequency and of course, squat weight, I can only blame myself. So what are the overall lessons learned during this last macro, this Power Macro?

·      If I’m going to increase the frequency, use a lighter loading and concentrate on what muscle I’m actually using, e.g. don’t try and squeeze in more intensity (heavier loads) and higher frequency………. you’ll break yourself.

·      The mantra Time Under Tension doesn’t mean heavier, it just means more; more reps, slower pace, iso holds……..

·       Over the last year and a half I have been really working the lower body. Between all of the squat variations and deadlifts through the last four macro cycles, my butt and my quads have notably improved. Lesson learned; it takes a while to see noticeable gains.

·       If dropping weight (intensity) go for a FULL stretch on the extension, to the point of relaxing, then contract the muscle to initiate the lift. You should feel the burn in the last few reps of each set.

Fat Loss……………

If you look at the stats I have recorded since last years (2015) Power Macro and this year, you would notice that in this last year I have dropped about 5%  body fat; realistic fat mass from 20% to 15%. However, the string measurements (waist, hips, thighs, biceps, etc.…) have been pretty flat. I’m thinking water weight here, not just a difference in fat. And that kinda’ goes along with the mirror checks; they’ve been awfully good lately. What I think is going on here is the daily fiber intake. I know that psyllium holds a substantial amount of water…….as proven by not being constipated……but does it help pull inter-tissue water; make you look less fat? My weight fluctuates maybe 3 pounds over the course of a week, and I had always assumed water. I guess to see just how much water I’m holding I could do a water flush, a couple of days of high water and salt intake followed by next to nothing. That’s probably the only way to see, weight wise and mirror wise what exactly is going on.

 

Conclusion……………

Overuse injuries will slow you down and if you take good notes you may figure out what the issue is. I need to figure out where the imbalance is; I need to correct the issue so that I can get on with my regular routines. Read more books maybe, watch more videos maybe, get in touch with someone that can help me solve the issue? If there is a chronic left leg/hip issue, let’s find it and fix it, ASAP! Need to move through the issue so that I can still chase that Last 10 Pounds.  

 

MMJennings