Alpha Male Challenge – Week 6
This was a continuation of the “Strength Max” wave of the the program. The changes this week involved a) doing 4 reps /set (vs. 6) at a 3-0-1-0 tempo; and b) performing a different superset for each workout. The supersets were tough to do, as each one was placed towards the end of each workout, when we were starting to tire. The muscle groups hit by these were triceps, upper back and shoulders.
The “Play Heart” (cardio) workouts are going great – I was able to increase my intensity a bit this week. Unfortunately, the weather kept us largely indoors and confined to the machines (treadmill and elliptical). We went shopping today for some cold weather workout gear, however, which will make it easier to do outdoor cardio (and/or Prowler workouts) as long as it’s dry. The time change is a pain, though, as it’s going to be getting dark an hour earlier… it will be tough for John to get home in time for outdoor workouts during the week. We may be stuck doing weekends only.
We’re 2/3 of the way through… 3 more weeks to go.
Share
Makster on 02 Nov 2009 at 10:05 am #
Just wondered if you or John are noticeing any changes in body stats? Has this workout so far done what you expected?
Yes I agree, the time change makes it a pain to do any outside things after work.
Elissa on 02 Nov 2009 at 6:45 pm #
IMHO, this is a hell of a cutting routine – I have had to pick up my eating a bit to keep from losing additional body fat/weight (from a bodybuilding perspective, this is supposed to be a good thing, but I have a fairly flat derriere, and I don’t want it getting any flatter, thank you!). I’m down to 123 pounds, which is as light as I’ve been in a long time.
The workouts have a defined shoulder routine, which is not an area I’ve often emphasized, since I work my shoulders hard in other ways. But the higher rep front/lat raises and rear delt work has been beneficial: I’m seeing more definition. Also seeing some deeper cuts in the upper back.
The main benefit – from my perspective – is that it’s given me some ideas to incorporate into subsesquent workouts.
John has shed a few pounds: he’s now reliably below 205 lbs. We’ll be checking his body comp after the 9th week, to see what other changes have been made. Visually, however, he’s looking firmer, and his pecs and hams are more noticeable.
If I were to do this again, there are a few exercises that I’d replace… for example, one of the heavy exercises from yesterday’s workout was weighted step ups… now, I think this is a great exercise, but at higher reps where lighter dumbbells can be used. Trying to do this carrying max weights (4 RM) and using a slow tempo raises stability issues… in fact, John balked after one attempt, as he felt he was at risk for falling over (being tall and having long legs made it worse, I think). So I had him substitute unilateral leg presses (since walking lunges were already part of the line up) – which he was much happier with, and felt he got more out of.
John has also continued to struggle with choosing starting weights. In part, this is HIS fault – I’ve been bringing my entire log with me to the gym for each session, while he just brings the log sheet for the week’s program. Thus, he can’t consult his “history” to make better estimates (yes, I’ve brought this point up, but… ). Nonetheless, it’s still a challenge, as the exercise you did last week for 15 reps might be the one you’re doing for 4 – 6 the next. This is where experience tells, methinks… I have a better feel for the weights than he does.
But that’s the nature of any “canned” program, methinks… there are always gonna be a few things that need to be tinkered with, in order to optimize it for individuals.
Makster on 03 Nov 2009 at 9:57 am #
Thanks for the update. It’s always nice to learn new things to incorporate into future workouts. It does look like a program more for cutting.
I will be interested in John’s stats when you’re finished.
Thanks Elissa
Sharon on 04 Nov 2009 at 8:40 pm #
Hubby and I used to work out like that from our 20’s to 40’s. Really into the weights, etc. Now we’re in our late 50’s and our joints are so arthritic we can barely move. Was the aggressive exercise part of this pain we bear today?? Mrs. Master of Pro-Master Painting
Peoria, Arizona
Elissa on 05 Nov 2009 at 1:36 am #
To my knowledge, lifting weights per se doesn’t predispose to arthritis, but injuries certainly do… see: http://www.sportssafety.org/articles/sports-injuries-and-arthritis/ for a general overview. This interview with former IFBB Pro Lee Labrada is a pretty good discussion of the kinds and causes of bodybuilding injuries: http://bodybuilding.about.com/od/injurypreventiontreatment/a/Lee_Labrada_Talks_About_Bodybuilding_Injuries.htm
So it’s possible that your workouts could have contributed to your arthritis, although it’s also important to remember that arthritis is incredibly common: according to the Centers for Disease control, 46 million adults in the US have the disease, and that total is expected to increase to 67 million by 2030 (http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5617a3.htm ). The CDC also estimates that the lifetime risk of developing knee osteoarthritis is nearly 1 in 2 (http://www.cdc.gov/arthritis/resources/spotlights/osteoarthritis.htm ). Thus, it’s tough to say with any certainty… it’s something that might have happened regardless of your training history.