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

Revisiting Health After 60………….

In the original post to this blog series, A Book Is Judged By Its Cover, I had looked at how others perceive your appearance. Good or bad, right or wrong, you are judged and if you are overweight or heroin skinny, you are judged as unhealthy, you are judged as someone lacking character, you are judged as lacking discipline.  I had written about attaining normal, looking healthy, looking for that happy medium. In the following years, I have written about looking better than normal, exceeding and excelling and beating the odds against a sedentary, processed food lifestyle. During my personal journey, I have found that if you work hard, are dedicated, are consistent and thoughtful of where you are and where you want to be, you can make gains on that Last 10 Pounds. There are no secret shortcuts, there is only hard work.

So in this entry, I will look at specific sections of that original blog post and add lessons learned, correct misconceptions and just generally update that original entry. The original post, A Book Is Judged By Its Cover, was made in January, 2011. I had written it a good 6 years after I had begun my own journey to a better lifestyle, a healthier lifestyle. It was originally intended as a weight loss/fat loss guide………I had never imagined that it would turn into a Mark Jennings personal journal on exercise, nutrition and supplements, health factoids or a ‘my vision for me’ script. However, that’s where it ended up and I refer to it routinely.

Where Did the Weight Go, Part II………………

In my last few entries (since the first of the year) I had noted a weight loss that I attributed to a change in supplements, additional activity or something. So in mid-June I quite taking all supplements and the weight loss stabilized……at approximately 185 with a body fat estimate of 16%. I had also changed my workout routines from the Power Macro to the Endurance Macro……this curtailed the limited cardio associated with the Power routines. And after a week or so off supplements, weight steadied out at 183 to 185.

This first thing I noted by not indulging in supplements (besides the normal brain fog described in earlier blogs) was a bit of digestive discomfort, specifically constipation. Remember, fiber is your friend and if you are active in any recreational activity that causes dehydration, you will suffer through some level of constipation. As soon as I reinstated the fiber (1 tbs morning and 1 tbs evening); what a wonderful relief! Adding 1000 mg of fish oil 2 weeks later further improved bathroom encounters. However, no changes in weight……yet.

At the 3 week mark, reintroduced BCAA (1 tbs morning and 1 tbs evening) and went to 2000 mg fish oil. At this point I also started to look at morning blood sugar. The average fasting glucose after waking was 100 to 110 and, 40 minutes ‘after’ taking this morning supplement stack, blood glucose would drop to 100 to 105. As long as supplements don’t raise blood sugar, I’m golden.

 

The second reason I started looking at blood sugar in the AM is twofold; 1) I have been branded by my pill pusher as a practicing diabetic (higher than ADA recommended fasted glucose) and 2) noting that AM exercise raises fasted blood sugar (and most likely basal insulin levels). The raise in blood sugar was noted 2 years ago in the blog entry titled “The Next Round” (August 2015) were I had discussed ‘Dawn Effect’. Without exercise or food in the AM, blood sugar and any associated insulin levels are stable. And as I have written about (April 2017 entry; “Here We Go Again”) in my quest to conquer those stubborn love handles, insulin (and insulin sensitivity) may be the ultimate culprit. By virtue of my new job, I have curtailed eating and any heavy exercise in the wee hours. Could this be connected to the weight loss? Most recently I have read a couple of articles on this subject. It seems that a Dr. George Cahill, a starvation expert, stated that “Type 2 Diabetes may have been an evolutionary selective advantage in a starving population”. Studies associated with this hypothesis show that the “Dawn Effect” is the result of a Type 2 Diabetic being insulin insensitive in the AM and insulin sensitive in the PM. It is a purposeful event based on the 10 to 12 hour fast (mini-starvation) during sleep. Not so much a liver dump and the hepatic feedback loop not working correctly but as an individual, not working with the liver and its feedback and the natural rhythms that you are born with, e.g. I was built to starve……..maybe! Could my genetics and my circumstance of no exercise and no food in the AM combined with some magic combination of supplements be witling away at my great nemesis, my love handles? It would be a windfall if were true.

At the 4 week mark, I upped the fish oil to 4000 mg, and started the 2000 iu vitamin D and 100 mg zinc daily. I also added the daily 400 mg of magnesium back into the mix. This is where the weight loss started again. To verify it was not a water weight, I started drinking copious amounts of water……...no gains, still losing.

The problem with additional magnesium is that you will go from nice comfortable bowel movements to ‘Fire Hose’ mode. 400 mg taken at night will ‘clean you out’ the next morning. Any water you drank the night before will be discharged through your anus……...at high pressure.  It was too much………I backed the magnesium out of the equation after just a week. However, the weight loss continued. I slid past 179 total weight July 25 with a positive downward trend. I will tell you right now……….its the Fish Oil……that’s key to weight/fat loss. A good diet (by default intermittent fasting), exercise timing and Fish Oil supplements……..in excess of 3000 mg Omega 3 per day….…..will give you a cut like there’s no tomorrow. I plan to continue the fish oil and see where I bottom out. Hopefully somewhere around 175………

From Dr. Google, the reason that the omega 3 is so effective is that it counteracts the effects of omega 6 intake. Omega 6 fatty acids are from seeds, nuts and their associated oils, the most common in processed food is soybean oil. These fats and oils turn on fat storage. They make you insulin resistant. The quoted ratio of omega 6 to omega 3 from Dr. Google is 2…3 to 1. The whole time I was in Asia and up until this last January/February, I ate lots and lots of almonds and peanuts, several handfuls a day. Lots of omega 6, closer to a ratio of 20 to 1, by virtue of the nuts alone, maybe not realizing the consequence of this evil fat. Is the ratio of 6 to 3 the smoking gun?  

 

A Book Is Judged Part II………..

·         Smoking……….In the original post I had stated that if you are a smoker, you need to stop smoking as a priority and then worry about weight/fat loss. I am still very addiment that smoking is a death sentence. Believe me, I was one….close to 30 years. However, we are NOT talking about nicotine use. We are talking about the tars and rubbish in what you’re inhaling when you smoke. The lungs are one of the gateways to a better life. If you breathe better, lots of fresh air, non-polluted air, you will feel better, you will look better, you will lose weight/fat, you will gain muscle. At a molecular level, as the mitochondria in every cell produce energy from fats and sugars, the largest byproduct by percentage is CO2, you need your lungs, you need clean air to ensure you have enough differential pressure to expel this byproduct. If you can’t get the CO2 out, your mitochondria shut down, your metabolism drops.  Smoking is like putting a potato in your exhaust pipe, you won’t get very far and eventually you will quit…….and die!

·         CO2………Since we mentioned CO2 in the last bullet, take note that two years ago (winter 2015/2016), monitoring my sleeping zone had shown high CO2 levels; generally, I would see 2000 ppm CO2. When you sleep and the body is repairing itself from the previous days exercise, you need the lowest levels practical, you need to lower that differential pressure between your lungs and the environment. There have been anecdotal studies that show low CO2 concentrations do indeed help with weight/fat loss and help with other metabolic stresses. 1 ½ years ago, I reconfigured my homes ventilation system and it’s a rare day that I see greater than 800 ppm CO2 in the bedroom. Every little bit helps, right? And I do believe higher atmospheric CO2 will eventually kill us all………by keeping us fat.

·         Nicotine……….In the last few years I have played with low dose nicotine, in the form of patches, in the form of lozenges. It has it uses as an advanced supplement. It has the potential to sharpen your focus, it has the potential to improve your ability to concentrate on the task at hand, it has the ability to help you deal with mental fatigue. It does increase your metabolism, no doubt. However, higher doses pose a risk in raising blood sugar, in raising blood pressure, increasing your heart rate. These need to be monitored…….you can be overstimulated. Like any other beneficial substance, nicotine has the potential for overuse, for abuse. My favorite stimulant stack is a 2 mg nicotine lozenge and a cup of coffee…..or two. This stack can improve your workout capacity, improve your endurance, increase your resting metabolic rate, you just need to respect what it is.

·         Alcohol………At the beginning of my journey, like many 48 year old men, I drank and I drank allot. In the original post, I had quoted 1 drink per day. After I had dieted down to a ‘normal’ weight, my one drink turned to two, sometimes three (or more) per day. It took me a long, long time to figure out that even at a low dose, alcohol wasn’t doing me any good. No matter what Dr. Google tells you (the 2 drink per day rule for men), in any amount…….booze interferes with weight/fat loss and muscle development. Do not justify the two per day rule, it will slow your fat loss efforts. In fact, in one entry posted in October of 2015, I had noted that I had drank over 1000 calories, empty calories, in one week. And some weeks, I guarantee it was more……..rarely less. And as you get older, you cannot recover from the constant alcohol intake. Your liver needs to do its job of converting fat to glycogen, not perpetually clear your system of alcohol. If you are drinking more than a glass of wine in a week, you are drinking too much.

·         Meal Timing…………In my original post I had quoted 6 to 8 small meals spread through the day. I think every nutritionist in the country at that time plus the litany of articles on bodybuilding said 6 to 8 meals spread throughout the day. In several early posts, I had experimented with intermittent fasting (thank you Martin Berkhan, Lean Gains) with some success but it wasn’t until recently that I had tied fasting glucose to elevated basil insulin and working more with my internal clock. Basically, if you have a higher fasting glucose in the morning, don’t eat. Eating just jacks up the glucose and basil insulin levels causing a higher percentage of fat storage. Same with PM high glucose, don’t eat and make it worse. You need to find the time of the day, that widow of opportunity where your body needs the nutrients to rebuild muscle and vital organs. You can discover this through blood sugar monitoring. If blood sugar is elevated, don’t eat. If blood sugar is low, eat. It’s that simple. It’s too bad I have only recently realized that if you have AM hepatic insulin resistance (Dawn Effect, higher blood sugar), it is basically a sign that you probably shouldn’t eat……….unless you’re attempting to get fat.

·         Exercise Timing………For years I have been a proponent of morning fasted exercise. Then the ‘niggly’ hip injury and the new job curtailed my morning activities. And what did I discover; weight loss, fat loss. The determining factor; not exercising in the AM (and not eating in the AM). Again, because of a morning high fasting glucose combined with exercise causing a secondary glucose dump from the liver, you end up with an even higher blood glucose levels.…….with an associated increase in basil insulin level and higher fat storage. With my workouts scheduled in the PM and not eating until noon or later, I feel I am finally working with my personal genetic makeup, my built in circadian rhythm, to effectively process food and exercise dosages.

Bottom line; if you wake up with higher blood glucose level (greater than say 90), don’t eat, don’t exercises, that makes it worse. Especially any fasted endurance related exercise, that drives blood glucose (and insulin) even higher. Basically, if you wake up and feel the need for something in your stomach, take two tablespoons of omega 3 fish oil (liquid, not gel tabs), mix in some psyllium fiber, drink your coffee and sit on your ass until your blood sugar starts to drop naturally. Fats and psyllium fill you up and they do no effect blood glucose, it’s a win, win!.

·         The White Stuff………..Added sugar is the biggest issue in any diet. It is what jacks up your blood glucose, it is what makes you insulin resistant, it is what makes you fat. Really, really, really be mindful of what you are eating. Don’t buy anything off the shelf without knowing the added sugar content. I’m not talking about the natural sugars from fruits and dairy, I’m talking about the white stuff, we’re talking sucrose; 50/50 glucose/fructose.

·         Omega 6………Omega 6 seems to be a devious contributor to fat storage. It is in crackers, breads, cereals, anything baked and processed. It also hides in chicken and eggs. It is in the nuts and seeds and things that are touted as good for you. It needs to monitored and controlled. It needs to be counterbalanced with Omega 3. So, if you are on a protein rich, fat rich, lower carb diet, make sure you monitor your omega 6 intake. Like alcohol and sugar, it needs to be controlled.

·         Supplements………NOW, I am a firm believer in the positive effects of Omega 3 fatty acids, for joint lube, for heart health and now, for fat loss, for countering the effects of Omega 6 intake. If you want to lose weight/fat……..fix your diet, increase exercise intensity (time under tension, heavier mean loading, etc….) and supplement with at least 4000 mg of Omega 3…….plus 2000 iu vitamin D and BCAA. With these three ingredients; you will be a fat burning dynamo. These are the big three missing from the standard American diet, especially as you get older and are recovering from a lifetime of bad eating habits. And then there’s fiber……….constipation sucks, add psyllium to your stack and you will no longer have to………strain!

In the beginning of my personal journey, again a good 6 years prior to starting this blog series, prior to writing the original A Book Is Judged, when I initially lost weight to get a handle on mid-life metabolic issues (high cholesterol, Type II Diabetes, etc…), I was spending a plot of time traveling (I was working in Texas and living in Washington). I ate one heck of a lot tuna right out of the can (daily)……. and ate at least twice a week at Red Lobster; the salmon dinner. I did not keep a lot of snacks around, minimal cookies and crackers……..rarely anything baked. I did eat a lot of Lean Cuisine and dinners out but stuck to salads, steak and fish…...never pasta, never rice.  My lowest weight was 165…….I just wonder what the effect of those Omega 3’s (in the fish) were during that diet, a high Omega 3 diet, and just didn’t realized or understand. I certainly do now, I wish I’d have connected the dots then.

·         Sleep………..One of the key factors in managing weight/fat is quality and quantity of sleep. For the male of the species (I can only talk about males here because I are one), full restful sleep releases a ton of Growth Hormone especially after a very, very intense workout session. And with that comes a release of testosterone, e.g. you are anabolic when sleeping. You will know just how well you are doing when you wake up in the AM with your intimate parts ‘painfully’ erect. This is a positive indication that all systems are working the way they are supposed to, fat is metabolizing, muscles are repairing, you are getting stronger and leaner and your brain is rebooting. If you are not getting quality sleep, caused by excessive stress, or you are sick, or you had one to many beers the evening before…….your system will be out of whack and you should take note; a limp member in the AM indicates something is not as it should be, you’re not gaining on that Last 10 Pounds.

Last Rest Week, Endurance Macro……..

So after the third cycle of this Endurance Macro, there are some lessons learned in sticking to ‘Down the Rack’ rack routines.

·         Legs……The main show, Down the Rack front squat, 4 sets of 2-3 reps at 195, 4 reps at 145, 6 reps at 95 to 115. Generally on the 4^th set have to deload 5% or so. There is a 1 minute rest between sets. Kneeling squats are next, 4 sets of 8 reps at 200 to 225. Then leg press Down the Rack and leg curls Down the Rack. These last two bouts, leg press and leg curls are heavy and fast to get a good pump after the main heavier sets. Things to remember…….go heavy and fatigue out on the main show, then go for the pump on the ancillary sets.

·         Chest……The main show, Down the Rack dips, for sets of 3 reps at +30 to 40 pounds, 3 reps at +20 to 30 pounds, 3 reps at +10 to 20 pounds, 3 reps at body weight. This gives you 12 reps per set. There is a 1 minute rest between sets. Land mine rows are next, 4 quick sets at 150, 30 second rest between sets. The 3^rd bout is Down the Rack pull ups with 3 reps at +30, 3 reps at +20, 3 reps at +10 and 3 to 4 reps at body weight. The finally is straight arm land mine pull overs, 4 sets, decreasing weight, 8 reps per set This is all about not fatiguing before you finish the entire workout. The straight arm land mine pull overs are the bomb, they will challenge you from your pec’s down to your hips, very isometric in the abs and obliques. The biggest lesson learned…….stretch the pec’s before you get into the weight dips by getting into the lower position with something under your feet or the use of a counterweighted station.

·         Wings and Legs…….These are Down the Rack curls and Down the Rack calf raises. You are going strictly for the pump. Do as many sets as you can as heavy as you can, getting a good lactic acid burn. I usually at 20 reps plus with each set. This workout should only take 45 minutes max. It is almost a rest day…..however, twice a week will pump up those biceps and those calves (LOL).

My last month of this Endurance Macro will be interrupted by a vacation to NY. I will be driving back and on the road for several days. If there is a treadmill at any of the motels I’m staying at, we’ll do some limited cardio. I will pick up the last month when I get back……albeit at some lower weight.

So run, jump, squat, pull….up the rack, down the rack….its all good when chasing 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