The Alpha Male Challenge – Week 4
I’m rather glad this week is over! This was the last week of the “Muscle Up” (endurance) phase, and doing all those slooooooowww 3-0-3-0 sets was tough. But we got through it, and the good news is that there aren’t any more sets that use tempos this slow.
Another challenging twist this week was circuit sets. These were similar to tri-sets, although there were short rests between the exercises (1 minute between the three exercises in the set; 2 minutes between sets). Each workout featured one – for chest, back and shoulders. Even worse, the chest and back circuits were followed by 6 sets of tricep and bicep exercises, respectively.
I thought my arms were gonna fall off when we were finally done.
We also kept up with our a.m. cardio (Su/M/W/F) and got a Prowler workout in (it was rainy this week, so one session was all we could manage). I added a couple of 10 pound plates to the weight stack for my first lap (from our driveway to the neighbors, and back), but ended up taking them off for subsequent laps – going up 20 pounds was a bit too much. I’m going to stop at Sports Authority tomorrow to pick up some 2 1/2 and 5 pound plates, so I can increase weight in smaller increments.
The good news is that my weight is holding steady… but it’s still hovering around 123 lbs.
Next week: the “Strength Max” workouts begin!
