{"id":2758,"date":"2009-10-18T04:45:05","date_gmt":"2009-10-18T02:45:05","guid":{"rendered":"http:\/\/blog.ultimatefatburner.com\/?p=2758"},"modified":"2009-10-18T04:45:05","modified_gmt":"2009-10-18T02:45:05","slug":"alpha-male-challenge-week-4","status":"publish","type":"post","link":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/alpha-male-challenge-week-4\/","title":{"rendered":"The Alpha Male Challenge &#8211; Week 4"},"content":{"rendered":"<p>I&#8217;m rather glad this week is over!\u00a0 This was the last week of the &#8220;Muscle Up&#8221; (endurance) phase, and doing all those slooooooowww 3-0-3-0 sets was tough.\u00a0 But we got through it, and the good news is that there aren&#8217;t any more\u00a0sets that use tempos this slow.<\/p>\n<p>Another challenging twist this week was circuit sets.\u00a0 These\u00a0were similar to tri-sets, although\u00a0there were short rests\u00a0between the exercises (1 minute between the three exercises in the set; 2 minutes between sets).\u00a0 Each workout featured one &#8211; for chest, back and shoulders.\u00a0 Even worse, the chest and back circuits were followed by 6 sets of tricep and bicep exercises, respectively.\u00a0<\/p>\n<p>I thought my arms were gonna fall off when we were finally done.<\/p>\n<p>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\u00a0one session\u00a0was all we could manage).\u00a0 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 &#8211; going up 20 pounds was a bit too much.\u00a0 I&#8217;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.<\/p>\n<p>The good news is that my weight is holding steady&#8230; but it&#8217;s still hovering around 123 lbs.<\/p>\n<p>Next week: the &#8220;Strength Max&#8221; workouts begin!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m rather glad this week is over!\u00a0 This was the last week of the &#8220;Muscle Up&#8221; (endurance) phase, and doing all those slooooooowww 3-0-3-0 sets was tough.\u00a0 But [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[11,28],"tags":[109],"_links":{"self":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts\/2758"}],"collection":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/comments?post=2758"}],"version-history":[{"count":0,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts\/2758\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/media?parent=2758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/categories?post=2758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/tags?post=2758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}