The Alpha Male Challenge – Week 9
And th-th-th-thaaaat’s all, folks! This week wasn’t too different from last week – except a little less grueling. There was only one “Punisher” set and 2 drop sets in the three workouts. This was fine with me, however… not sure I could have hacked anything more intense. It was a good program, but I’m glad it’s over – the volume of the Level A workouts was pretty high, and...
Using a Pedometer is a Step in the Right Direction
“The MisFits” – Vicky Hallett and Lenny Bernstein – have a nice article in the Washington Post on the value of pedometers. As small as they are, they can nonetheless have a big impact on the results of a walking program. …buying a pedometer is not the first — or second, or third — piece of advice you typically receive when you turn to someone and say: “I really need to get in shape, but...
The Alpha Male Challenge – Week 8
One… more… week… to… go… Gonna make it to the finish line, but I can tell I’m ready for a training break. I know the feeling: when I come back home after a workout, and feel drained emotionally as well as physically, it’s time. The workouts themselves are going well, but lately, it’s been hard to reach for that extra “ooomph” needed to power out those last 1 – 2 reps...
The Alpha Male Challenge – Week 7
We did the last “Strength Max” wave workout today and I’m really feeling it. The emphasis was on doing 3 sets x 6 reps – but this week there was only 2 minutes rest per set. We also had to do a couple of drop sets in each workout. These were tough, as each drop set was performed on the third set… with legs and arms that were already fried from the first two sets. Today’s workout focused on quads...
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...
The Alpha Male Challenge – Week 3
This week’s routine continued the trend from last week: once again the number of reps dropped and the tempo of each rep increased. In addition, some rather murderous drop sets were introduced: sets of 12, immediately followed by 10 reps (20% drop in weight), then by another 8 reps (with another 20% drop in weight). Yes, this was kinda painful. It was only done for two exercises in each workout, but that was more than enough for...
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