11:9/23
16 kg kb cleans 3x8 ,8, 8
26kg Kb cleans 2x 3, 3 (elbow didn’t like these)
26 kg KB swings 1x25
Stiffed leg sandbag RDL 3x 12, 12, 12
Hydrocore snatch from waist 3x 15, 15, 15
11:9/23
16 kg kb cleans 3x8 ,8, 8
26kg Kb cleans 2x 3, 3 (elbow didn’t like these)
26 kg KB swings 1x25
Stiffed leg sandbag RDL 3x 12, 12, 12
Hydrocore snatch from waist 3x 15, 15, 15
11/13/23
20 minutes treadmilll
11/17/13
Hydrocore hang snatch 3x 20, 20, 20
80lb sandbag stiff legged RDL 3x 13, 13, 12
Gray band one arm rows with fat Gripz 3x 12, 10, 8 - no rest except switching arms
Hydrocore side to side swings 2x50, 50
Hydrocore Halos 3x 20, 20, 20
Red band pull aparts 1x50
Motivation and dedication to working out has been lacking this month. Elbow is still on and off painful and the desire just isn’t there.
11/19/23
43 minutes treadmill
11/20/223
31 minutes treadmill
Getting back into the habit of at least some light cardio daily.
12/7/23
50 red band pull aparts
Hangboard pull-ups 3x 4, 4, 3
Stiffed leg RDL 80lb sandbag 3x 15, 15, 12
16kg KB snatch 3x 6, 6, 5
Hydrocore side to side swings 2x 40, 40
16kg KB press 3x 10, 10, 12
Going to be leaving the forum in the new year. Need to focus on some other priorities.
Alright maybe not leaving the forum but I have scaled back quite a bit. Much better for me mentally.
2/1/24
50 red band pull aparts
16 kg alternating KB swings 2x 50, 40
Grey band one arm rows with Fat Gripz 3x 10, 10, 10
16 kg Kb shoulder press 1x 13,
26 kg Kb shoulder press 2x 5, 5
RDL with 80lb sandbag 3x 11, 10, 12
That’s great news all around!
2/2/24
Walked a lot today. Mix of treadmill and outside.
Total 4.0 miles
Haven’t been tracking but lots of walks the last week with the new puppy - Toby Watson.
Today 1 mile ruck with ~15lb pack and the doggy.
3/4/24
50 red band pull aparts
16 kg alternating KB swings 2x 40, 40
16 kg KB shoulder press 3x 12, 12, 12
30 lb medicine ball twists 1x 50
30 lb ball slams 2x 10, 10
26 kg suitcase carry 50 paces each side
Finally cleaned out my garage. Looks likes it’s missing something, something like a squat stand
3/5/24
30 minute treadmill
3/12/24
50 red band pull aparts.
Ring dips with toes on ground 3x 10, 10, 9,
Alternating KB swings 16kg 2x 30, 30
Stiff legged RDL with 80lb sand bag 3x 12, 12, 12
Orange band flyes 3x 15, 15, 20
Light workout. Feeling fatigued and likely fighting something off (kiddo is sick so makes sense).
3/25/24
Been slacking in the gym and losing my routine. Building it back up this week.
50 red band pull aparts
Hang cleans with 80lb sandbag 3x 10, 8, 7
Single leg RDL 26kg KB 3x 8, 8, 8
Orange band flyes 3x 15, 15, 15
Hangboard pull ups 2x 4, 2
3/29/24
50 red band pull aparts
Overhead Tricep extensions 30 lb med ball 1x15, 1x 30-10-30 method
150 lb sandbag pick ups 2x 3, 2
Stiff legged deadlift 80 lb sandbag 1x 30-10-30 method
Grey band chest press with fat grips 1x 30-10-30 method
KB shoulder press 16kg 3x 15, 14, 14
3/31/24
50 red band pull aparts
Hangboard pull-ups 3x 4, 4, 3
Chest press gray band 1x 30-10-30 method
Green band OH Tricep extensions 1x 30-10-30
Stiffed leg deadlift - 80 lb sandbag 1x 30-10-30
Goblet squat 26kg KB 1x30-10-30
Really liking the 30-10-30 sets. Nice and intense and keeps the workouts short. I have found in the past my body responds well to high intensity techniques so I’ll stick with this for a bit.
After I get my squat stands I want to go back to M3 with the surge protocol.
4/2/24
50 red band pull aparts
Ring Dips (toes on ground) 3x 10, 10, 10 (with 15 sec loaded stretch)
Hamstring Curls using rings and BW 1 warm up, 1 x 30-10-30
Suitcase carry 26 kg 2x50 paces each side
Chest Press gray band w/fat Grips 1x 30-10-30
OH Tricep extensions with green band (5 sec negatives) 2x 8, 7
Slam ball slams 30lbs 1x20
M3 Pure Muscle Day 1
Starting the M3 protocol again because I loved it last time and Surge showed up today. Some exercises will be modified due to lack of some equipment necessary but will attempt to target the same muscle activation as close as possible.
Thighs
Pump
Heels elevated squat BW with band 10 reps
Stiff legged deadlift 80 lb sandbag 8 reps
Heels elevated squat close feet knees 10 reps
Stimulate
Goblet Squat 16kg KB 2x 10 reps (no hack squat so 2 sets of this)
Dumbbell Squat 8 reps
Flutter:
DB squat 71.5 lbs 20 sec
Lats
Pump:
Inverted Row 8 refs
Darden Pullover 8 reps
Inverted row supinated 8 reps
Stimulate
Darden pullover 60lbs (DP) 8 reps
Flutter
DP 20 seconds
Triceps
Pump
Tricep band press downs 10reps
Ring dips 10 reps
Band pressdowns 8 reps
Stimulate
OH triceps extension one dumbbell 71 lbs
Same as above 65 lbs
Flutter
OH extensions 65 lbs 20 sec
Forearms
Pump
Dbell wrist curls 10
Reverse DB wrist curls 10
Standing reverse curls 10
Stimulate
Seated DB wrist curl 10 reps
Flutter
Seated DB wrist curl 10
Hey man, you’ll forgive my curiosity, but as a diabetic athlete, do you have to take any sort of special considerations while implementing Surge?
No worries with the questions.
I try to keep my carbs to 100-150 a day. So workout days almost all my carbs come from the 3 Surge doses. It’s 34g carbs from each dose, but previously when I did this I found the HBCD didn’t raise my blood sugar as much as other carbs. Seems my muscles uptake the carbs better and it doesn’t get stuck in my bloodstream.
I monitor a little more closely when I am doing this too.