Dchris's Grappling with Age

[dchris]

Pump | BB Row 8x185, Darden Pullover 8x50, Sup. Lat Pulldown 8 reps
Stimulate | Darden Pullover 10x50lbs
Flutter | Darden Pullover 50lbs for 20 seconds
Pump | NG Curl 8x65lbs, Negative Chins 8 reps, WG Curl 8x65lbs
Stimulate | DB Zott Curl 10x25, Hammer Curl 10x25, DB Curl 10x15
Flutter
DB Curl AMRAPx15lbs
Pump | Tricep Pressdown 10 reps, Dips 10 reps, Tricep Pressdown 10 reps
Stimulate | OH Tricep Ext 8x50lbs, OH Tricep Ext 8x40lbs
Flutter | OH Tricep Ext 20 secs with 40lbs
Pump | High Incline Bench 10x135, DB Flies 10x20lbs, Pushups 11 reps
Stimulate Incline Bench 10x115
Flutter | Incline Bench 20 seconds with 95lbs

Favorite workout by far. Couldn’t believe the pump, it was almost uncomfortable. Also, chest at the end was so hard and humbling.

Quick, next day arm shot. Tris and Bis definitely feel like they stand out further than shoulders for first time.

[dchris]

7/10 - Missed 7/9 workout because I was at pool for 5 hours, came home to get kids dinner and bed. By time they were down it was 945 and I didn’t have it to head to gym. Looking forward to next two days to recover.

Pump | Front Squat 10x185, RDL 10x100lbs, Sissy Squat 10x135
Stimulate | Sissy Squat 10x135, RDL, 100lbs, Front Squat 10x135
Flutter | Front Squat x135
Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x50lb DBs
Stimulate | BB OH Press 10x115lbs, DB Lateral Raise 10x15lbs, Farmer’s Walk - 75lbs each arm, BB Shrug - 225lbs
Flutter Lateral Raises 15lbs - 60 seconds
Pump | NG Curl 8x65lbs, Negative Chins 8 reps, WG Curl 8x65lbs
Stimulate | DB Zott Curl 10x20, Hammer Curl 10x15, DB Curl 10x15
FlutterDB Curl AMRAPx10lbs

Weights were lighter today, but intensity was way up. Probably the best workout to date. Everything was really pumped and fatigued. I really like the combo of Sissy squat, RDL and Front squat. By the time I make it to Front Squat, I’m breathing hard and can hardly walk.

This past weekend it was around 108, spent a lot of time in the pool. On Saturday I was swimming with my kid on my back and my right lat and tricep cramped up. I’ve never had this happen before. I’m sure it’s because I’m finally targeting those muscles well. I’ve also increased water consumption to over 4Lt a day.

[dchris]

Had a personal issue last two nights. Got after it today though.

7/15

Had to rearrange exercises, due to a family overtaking the small HOA gym. A couple, teenage daughter and two young children (maybe 6 and 10) messing around on all the equipment. Started with a 10 minute treadmill walk while they finished up. Then got my moment to jump on Lats.

Lats
PumpDumbell Row 8x50lbs, Darden Pullover 8x50, Machine Row 8 reps
Stimulate
Darden Pullover 8x50lbs
Flutter
Darden Pullover 50lbs for 20 seconds
Triceps
Pump Machine Tricep Pressdown 10 reps, Dips 10 reps, Machine Tricep Pressdown 10 reps
Stimulate
OH Tricep Ext 8x45lbs, OH Tricep Ext 8x40lbs
Flutter
OH Tricep Ext 20 secs with 40lbs
Chest
Pump | BB Bench 10x185lbs, Cable Fly 10x35lbs, Bands 10 reps, Pushups 4
Stimulate | BB Bench 10x135lbs
Flutter | BB Bench 18x105

I did a few changes, specifically triceps using the machine and chest using cable flies. This was mainly due to people on the cable machine, then hoarding the dumbbell rack. I actually liked the change for chest. It really contributed way more to the pump as I don’t get much out of DB flies. It also obliterated me for the pushups.

Also, here’s a quick photo comparison. Weight is up about 8lbs to 237. It fluctuates a bit, but that seems to happen more often. Shoulders and chest might be a bit more defined/pronounced. Could also lighting.

[dchris]

Yesterday I was supposed to get my lift in, which I fully intended to. ha. Around 11am, I decided to clean garage out for kids to play. We recently moved and it’s been a mess. After I got everything cleared out, my wife suggested I scrub the floors and put down the garage floor tiling I bought a few months ago. Fast-forward 4 hours, it’s 108F, I’ve drank 4L of water and sweat out an equal amount, my wife suggest I buy some storage racks and jus finish the garage. So… ran to Home Depot, bought two of the giant metal shelving units and the garage looks great. I was so exhausted there was no way I could get in to the gym. Finished the garage around 7pm. Tonight, we have a sitter and going out with some friends, so I’ll swing my KB and get after it tomorrow.

On the huge plus side, I drank two doses of Surge throughout the day, mixed in the 4L of water. I made it through it without dying or taking a break. Perhaps Surge should be sold at Home Depot for dads to knockout their weekend honeydews.

[dchris]

7/19

Pump WS Leg Press 10, NS Leg Press 10, MS Leg press 10
Stimulate
Goblet squat 10x80lb
Flutter Goblet squat x 20 seconds
Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x110lb BB
Stimulate BB OH Press 10x115lbs, DB Lateral Raise 10x15lbs, Held 115lb BB in shrugged position for 40 seconds, BB Shrug - 225lbs
Flutter Lateral Raises 15lbs - 60 seconds
Pump | NG Curl 8x65lbs, Negative Chins 8 reps, WG Curl 8x65lbs
Stimulate | DB Zott Curl 10x20, Hammer Curl 10x15, DB Curl 10x15
Flutter DB Curl AMRAPx10lbs

Another very good workout. Leg workout flew by. Shoulders felt really really good and biceps was a grind. Not quite sure why, but they were fried.

On a personal note, just got word my mother in law is flying in on Thursday… so, either I workout again tomorrow or skip two days. Life, man. Probably leaning towards tomorrow.

Quick back update. I was pretty soft when I started this challenge. Apparently the Darden pullovers have been working. My back looks wider and a bit thicker. @Ellington_Darden after the challenge, I’m planning on continuing on, with slightly different movements. Would you suggest still doing Darden Pullovers (feels weird asking being a movement named after you) for the main movement or a rowing movement? Aside from that I was thinking about changing lateral raises for cable raises and DB flies for cable flies. Also, I’d like to spend some time focusing on cutting fat, any changes you’d make given that goal?

Note: Bruises are from silicon cups. I’ve had pretty bad knots in my back from years of baseball that cause severe elbow and wrist pain if I don’t address nearly daily. I finally stopped playing baseball this year, after 26 years. I’m hoping it no longer is an issue after some time.

Edit: I didn’t do farmers walks because it would have required me to be outside. Not a chance in hell I was doing this outside (only place with room at this gym) while it was 100+ out.

Also, the fact I have any energy to lift when it’s been 100+ for last three weeks and 111 today is a huge + for Surge.

[dchris]

Perks of working from home these days. Some might remember, I used to eat 18-21 meals/week at restaurants or delivered. Todays breakfast and dinner. Also… my wife and kids hate steak, so I can eat a $20 steak for dinner/lunch while they eat Dino nuggets and no one is upset. Hahahaha

[dchris]

7/20

Finished cleaning and getting house ready for MIL around 9pm and had the motivation to go to gym at 930pm. Three months ago I was asleep at this time. I have way more energy and motivation.

I haven’t really mentioned this, but I bloat like crazy at night with Surge and legit way 7lbs more then mid day weight.

Pump Machine Row 8 reps, Darden Pullover 8x50, Machine Row 8 reps
Stimulate Darden Pullover 8x60lbs
Flutter Darden Pullover 60lbs for 20 seconds

Pump | Sissy Squat 10x185, RDL 10x100lbs, Sissy Squat 10x185
Stimulate | Sissy Squat 10x135, RDL, 100lbs, Sidsy Squat 10x135
Flutter | Sissy Squat x135

Pump | BB Bench 10x185lbs, Cable Fly 10x35lbs, Bands 10 reps, Pushups 4
Stimulate | BB Bench 10x135lbs
Flutter | BB Bench 18x105

Upped the weights on squats holy hell.

[jshaving]

If it’s not weird I would love to see pictures of the finished garage. I’m a bit of an organizing freak and garages are my favorite projects to see completed, lol.

[dchris]

Well, not 100% complete. Just 100% tolerable now. Also, here’s my other house and home gym setup. Flying back next month to sell it all off and my house.

[dchris]

7/26

Back at it. Dropped mother in law off at airport and got it done tonight.

Pump | NG Curl 8x65lbs, Negative Chins 8 reps, WG Curl 8x65lbs
Stimulate | DB Zott Curl 10x20, Hammer Curl 10x15, DB Curl 10x15
Flutter DB Curl AMRAPx10lbs
Triceps Pump Machine Tricep Pressdown 10 reps, Dips 10 reps, Machine Tricep Pressdown 10 reps
Stimulate
OH Tricep Ext 8x45lbs, OH Tricep Ext 8x40lbs
Flutter
OH Tricep Ext 20 secs with 40lbs
Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x70lb (did this much slower than normal)
Stimulate BB OH Press 10x95lbs, DB Lateral Raise 10x15lbs, Held 185lb BB in shrugged position for 40 seconds, BB Shrug - 225lbs
Flutter Lateral Raises 15lbs - 60 seconds
Legs Pump WS Leg Press 10, NS Leg Press 10, MS Leg press 10
Stimulate
Goblet squat 10x80lb
Flutter Goblet squat x 20 seconds

Notes: Feels really good to lift again. Great pump going into workout. Bis/tris were incredibly full before going to shoulders. Not my typical sequencing, but made shoulders far harder. I dropped weight on Presses and upright rows, but did more for shrugs and holds. I was also gassed for legs. I stumbled after the leg press, walking to do goblet squats. Didn’t get a good leg pump, but I they are pretty weak after the session.

I’ve noticed I cycle back and forth between pushing weight and getting a good high rep/weight pump and slow and steady. Usually happens after a week. Not sure if it’s a good thing, but workouts have been good and I notice a significant difference in physique after 2 months.

Time to order more surge too!

[Ellington_Darden]

I believe you’ve got some great workouts under your belt. And your muscles look significantly bigger. Keep going.

[dchris]

7/29

Pump Machine Row 10 reps, Darden Pullover 8x70, Pulldown 10 reps
Stimulate Darden Pullover 8x60lbs
Flutter Machine Row 22 reps

Pump | BB Bench 10x185lbs, Cable Fly 10 reps
Stimulate | BB Bench 10x135lbs
Flutter | BB Bench 9x135

Pump | NG Curl 8x65lbs, Cable Curls 10 reps, WG Curl 8x65lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x20lbs, DB Curl 10x15lbs
Flutter DB Curl AMRAPx10lbs

A few notes:

• I love lats and chest on the same day. The Darden Pullovers help stretch my chest and feel like I get a bit out of it.
• I swapped out Darden Pullover for machine row for the Flutter portion and it was a great finisher.
• I upped the weight to 70lbs for Pump phase of Lats and it definitely helped prime the Stimulate phase
• Biceps were very slow and controlled. They were very pumped and vascular during the workout.
• I forgot to do pushups for chest.
• Going forward, if I have the opportunity to train a second consecutive day, I will. Life keeps happening and causing me to have 2-3 days off. I won’t train more than 2 days in a row, but I want to make sure I’m getting the work in when I can. As an example, on Thursday, it was 6PM and my wife said ‘She’s almost here’. I was confused and said the laundry person already came like 20 minutes ago. My wife responded ‘seriously… I know. I’m not talking about her’… I just stood their confused and pretended to do something. 15 minutes later, my wife says you don’t have time… go get ready and where is the reservation again!? yep… I completely forgot we had a babysitter and were going out. I was gearing up to lift. Fortunately, made a quick reservation and wife didn’t even notice I forgot.

@Ellington_Darden Much appreciated!

[dchris]

7/31

Legs Pump WS Leg Press 10, NS Leg Press 10, MS Leg press 10
Stimulate Goblet squat 10x80lb
Flutter Goblet squat x 20 seconds

Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x15lbs, Upright Row 10x70lb (did this much slower than normal)
Stimulate BB OH Press 10x135lbs, DB Lateral Raise 10x15lbs, Held 135lb BB in shrugged position for 40 seconds, BB Shrug - 225lbs
Flutter Lateral Raises 10lbs - 60 seconds

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate OH Tricep Ext 8x35lbs, OH Tricep Ext 8x30lbs
Flutter Rope pulldown 30 seconds

Notes:

• Legs went by super quick. I upped the weight quite a bit for leg presses, which got a good pump… but the goblet squats weren’t very impactful. Might need to switch that up.
• The flutter set on lateral raises was one of the best sets I’ve had in this workout. Incredibly fatigued and pumped to the point of hurting, but kept pushing through it.
• My triceps were smoked. Only used 35 and 30lbs for OH Ext… then, finished with rope pulldowns because my triceps were useless.
• I think after Labor Day, I’ll start slowly cutting. Not sure what my plan will be yet. I’m going to keep up with these workouts and might throw in 3 jogs a week and KB swings on off days. Diet wise, I’m eating fairly clean. My biggest contributor calories is chips/crackers and size of portions. Cutting out snacks and slowly reducing portions should get me a good spot. Also probably need to stop drinking. I’ve been averaging 2-3 cocktails three days a week.

[dchris]

8/2

Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x15lbs, Upright Row 10x60lb
Stimulate BB OH Press 10x115lbs, DB Lateral Raise 10x15lbs, 135lb BB shrugs, 25lb plate OH raises
Flutter Lateral Raises 10lbs - 60 seconds

Legs Pump WS Leg Press 10, NS Leg Press 10, MS Leg press 10
Stimulate Goblet squat 10x60lb
Flutter Goblet squat x 20 seconds

Pump | BB Bench 10x185lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | BB Bench 10x135lbs
Flutter | BB Bench 13x135

Notes:

• Back to back leg and shoulder workouts was interesting. Definitely felt a bit weaker
• My knee is starting to hurt. Not sure cause, kept things a bit lighter today
• Spent three hours at pool this afternoon, then lifted around 830pm. Felt pretty good despite being in 100+ heat
• Workouts are averaging 25-32 minutes. My HOA gym has been empty. I just line everything out and move through it really quick.

[dchris]

8/5 - Screwed up and did workout 36 instead of 30

Pump | Sissy Squat 10x135, RDL 10x100lbs, Sissy Squat 10x135
Stimulate | Sissy Squat 10x135, RDL, 100lbs, Front Squat 10x135
Flutter | Front Squat x135

Pump Machine Row 10 reps, Darden Pullover 8x70, Pulldown 10 reps
Stimulate Darden Pullover 8x60lbs
Flutter Machine Row AMRAP reps

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate OH Tricep Ext 8x35lbs, OH Tricep Ext 8x30lbs
Flutter Rope pulldown 30 seconds

Pump | NG Curl 8x65lbs, Cable Curls 10 reps, WG Curl 8x65lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x20lbs, DB Curl 10x15lbs
Flutter DB Curl AMRAPx10lbs

8/7 - Workout 30
Legs Pump WS Leg Press 10, NS Leg Press 10, MS Leg press 10
Stimulate Leg Presst 10x80lb
Flutter Leg Press x 20 seconds

Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x15lbs, Upright Row 10x70lb
Stimulate BB OH Press 10x135lbs, DB Lateral Raise 10x15lbs, Shrugs 135lb, OH Plate raises 25lbs
Flutter Lateral Raises 10lbs - 60 seconds

Pump | NG Curl 8x65lbs, Cable Curls 10 reps, WG Curl 8x65lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x20lbs, DB Curl 10x15lbs
Flutter DB Curl AMRAPx10lbs

[Ellington_Darden]

Looking good.

[dchris]

Thanks! Up 9lbs on average since starting. Really excited to start cutting down next month and see the progress.

I took the last week off for a variety of reasons, but back at it last night. I kept up Surge the whole time.

8/15 - Workout 25
Biceps
Pump | NG Curl 8x50lbs, Cable Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Triceps
Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate OH Tricep Ext 8x35lbs, OH Tricep Ext 8x30lbs
Flutter OH Tricep Ext 30 seconds

Lats
Pump Machine Row 10 reps, Pulldown 10 reps, Machine Row 15reps
Stimulate Darden Pullover 8x50lbs
Flutter Machine Row AMRAP reps

Switched a few things up yesterday, including:

• Flutter for Triceps, went back to OH Ext because I was really feeling it
• Pump for Lats, did Machine Row twice for same reason as above. The movement felt great and really connected with MMC.

[dchris]

8/16

Did 10x50 60lb KB swings throughout the day. The pump is almost too much to swing a KB. Another good indicator of the benefits of Surge. My lower back, glutes, hams and forearms were throbbing.

[dchris]

8/17

Shoulders
Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x15lbs, Upright Row 10x40lb DBs
Stimulate BB OH Press 10x50lbs DBs, DB Upright Row 10x30lbs, DB Shrugs 50lbs, DB OH Carry
Flutter Lateral Raises 10lbs - 60 seconds

Legs
Legs Pump WS Leg Press 10, NS Leg Press 10, MS Leg press 10
Stimulate Leg Press 10
Flutter Leg Press x 20 seconds

Chest
Pump | BB Bench 10x185lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | BB Bench 10x135lbs
Flutter | Cable Fly AMRAP

Notes:

• Forgot to mention this is 30-10-30 phase. It’s been killer to hold weight for 30 seconds, rep it 10 times and hold it again. Especially on the OH Press.
• Switched shoulders to all DBs, because an old man was taking a nap in the squat rack
• Switched flutters final set to cable flies, it felt much better that day compared to benching
• I used the pull up bar attached to the cable machine for the 40 second hang. I turned the lat pulldown attachment so it was perpendicular to the cable machine so it wouldn’t bump me. After 20 seconds, it hit 2-3 times. I look over my should and say ‘What the F*ck’ to see why it was hitting me. Some random dude was wiping the attachment off. Still hanging, I asked him why the hell he was doing that now. He just walked out and left. I had been at the gym for about 10 minutes before I started this first exercise and he was doing the battle ropes the whole time. No idea what his deal is.
• Weight is now consistently 239/240. Up 10/11lbs on average. Big oof, I’m looking forward to leaning out.

[jtbrown0511]

It’s common for me to get a little shaky during the OH press 30-10-30. It’s a beast!