Haha, I couldn’t count in my head on the last 30 seconds. I just held as long as I could.
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Glad to see you’re still at it. I think there are, like, three of us still doing the Surge workouts.
On the squats especially, my legs shake uncontrollably on that final 30-second negative.
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I’m still really enjoying them and will continue to do them as long as I do and see progress.
There doesn’t seem like there’s many of us does it.
I dread the leg workouts. They are, however, very effective…at least for me.
I think I’ll stick it out through week 18, then reassess.
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Decided to go on a last minute vacation for the last 9 days. Got home around 1am this morning. Going to take the day off to recover after 14 hours of driving and hit it tomorrow. Weight is between 240-242. I’m feeling fat af and ready to trim down. Starting tomorrow, I’ll keep up the workouts as prescribed, but increase activity with KB swings on off days and 10 minute LISS after training. Keeping food the same for now.
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8/29
200 50lb KB Swings
8/30
10 minutes on elliptical
I love this workout.
Lats
Pump | Machine Row 12x, Darden Pullover 8x70, Machine Row 12x
Stimulate | Darden Pullover 10x70lbs
Flutter | Machine Row 30 reps
Curls
Pump | NG Curl 8x50lbs, Rope Cable Curl 10, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20, Hammer Curl 10x20, DB Curl 10x15
Flutter DB Curl AMRAPx15lbs
Triceps
Pump | Tricep Pressdown 10 reps, Dips 10 reps, Tricep Pressdown 10 reps
Stimulate | OH Tricep Ext 8x30lbs, OH Tricep Ext 8x25lbs
Flutter | OH Tricep Ext 20 secs with 25lbs
Pump | High Incline Bench 10x185, Cable Flies 10, Pushups 11 reps
Stimulate Incline Bench 10x95
Flutter | Cable Flies 18 reps
This was a 30-10-30 workout, thus the lower weight on Stimulate. My arms are shaky today as I lean them on my keyboard to type. Going to get swings in today and go for a jog tonight.
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9/1
#28
Pump | Wide Leg Press 8 Reps, Narrow Leg Press 8 Reps, Med Leg Press 8 reps
Stimulate | Leg Press 10 reps
Flutter | Leg Press 22 reps
Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb Das
Stimulate DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, Held 70lb DB shrugs, BB Plate OH Raise
Flutter Lateral Raises 15lbs - 60 seconds
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
9/3 #29
Chest
Pump | BB Bench 10x185lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | BB Bench 10x135lbs
Flutter | Cable Fly AMRAP
Lats
Pump Machine Row 10 reps, Pulldown 10 reps, Machine Row 15reps
Stimulate Darden Pullover 8x50lbs
Flutter Machine Row AMRAP reps
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
Been super busy and haven’t posted, but still been training. Started getting 1.2 mile jogs in on training days. Need to get it going on off training days.
3 Likes
Glad to see you back. We Surge Challenge folks are dropping like flies.
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9/7
Pump | Wide Leg Press 8 Reps, Narrow Leg Press 8 Reps, Med Leg Press 8 reps
Stimulate | Leg Press 10 reps
Flutter | Leg Press 22 reps
Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb Das
Stimulate DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, Held 70lb DB shrugs, BB Plate OH Raise
Flutter Lateral Raises 15lbs - 60 seconds
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
Last 30-10-30 workout of this cycle. Knee is still bugging me, so keeping legs to leg press and goblets when it feels ok.
2 Likes
9/9
Pump | Wide Leg Press 8 Reps, Narrow Leg Press 8 Reps, Med Leg Press 8 reps
Stimulate | Leg Press 10 reps
Flutter | Goblet Squats 22 Reps
Pump | BB Bench 10x205lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | BB Bench 10x135lbs
Flutter | Cable Fly AMRAP
Pump Machine Row 10 reps, Straight Arm Pulldown 10 reps, Machine Row 15reps
Stimulate Straight Arm Pulldown 10 reps
Flutter Machine Row AMRAP reps
Pretty good workout. Big. notes:
- Bench was up to 205lbs
- Was able to get goblet squats in. My knee has felt a bit better last few days
- Switched Darden pullovers for Straight Arm Cable pulldowns. It’s a nice change and felt lats really well.
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Nice!
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I’ve never been a good bencher. Think my best ever is 2x295, when I was 21. Feels good to rep in the 2s again, especially at incline.
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9/13
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 Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown + Rope Pulldown dropped weight
Flutter OH Tricep Ext 30 seconds
Shoulders pump Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x40lb Das
Stimulate DB OH Press 10x40lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter Lateral Raises 10lbs - 60 seconds
Pump | Wide Leg Press 8 Reps, Narrow Leg Press 8 Reps, Med Leg Press 8 reps
Stimulate | Leg Press 10 reps
Flutter | Leg Press 16 Reps
Really good work out. Switched OH Triceps Ext for Rope pulldowns. Really good pump and burn on these.
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Daily weight has dropped from 242 to 238 today. Goal is 220lb by end of year.
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9/16
Pump | Machine Row 10 reps, Straight Arm Pulldown 10 reps, Machine Row 15reps
Stimulate | Straight Arm Pulldown 10 reps
Flutter | Machine Row AMRAP reps
Pump | BB Bench 10x185lbs, Cable Fly 10 reps, 4 Pushups
Stimulate | BB Bench 10x135lbs
Flutter | BB Bench 15x135lbs
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
Today was a really solid workout,
- Lats were very pumped and burning during the flutter
- Chest was a very solid 10 slower and controlled reps at 185, same with the Stimulate at 135. Way more control over the weight and quality reps than before
- My biceps are fried this morning (next day). They were sore all night and kind of uncomfortable.
Weight this morning wa 237. So, another lb lower in the morning. Interestingly, I have tried to cut down a lot in my life and I normally feel flat and depleted at this point (5 days in). I still feel full, even bloated, at times. Last night pre-workout was the first time I was hungry, despite noticeable reduction in calories and food quantity. Handled it no problem with sipping surge and never thought about it again.
Quick arm update.
3 Likes
Glad to see you keeping at it.
It still blows my mind how much carry-over fatigue there is between body-part blocks. Doing chest first rather than last can easily mean pressing 20-30 more pounds.
Bench pressing 295 for two is my life goal, man. If I can hit 225 x 10 or 300 x 1, I’ll have it etched on my tombstone.
Are you doing 30-10-30 for all three types of curls during the Stimulate phase?
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Without a doubt. I kind of like it tho. Going into major muscle groups with an arm pump is kind of a nice change.
Ya… absolutely brutal. 8lbs on normal curls is embarrassing and incredibly hard. Hahaha
Havne’t made it into gym in awhile, but still swinging KB throughout day. I’ve also been working on flexibility more. I’ve maintained by ability to do splits since high school, but stretching, core work, bridges, etc. have been great between KB Swings.
Weight is down to 236. I’ll get back into weight room tonight hopefully.
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10/3
Keeping the swings, pushups, stretching and bridges going. Lowest weight is 235 and highs seem to be around 238. Traveling tomorrow to my rental house to pack it up and move stuff to me. Will probably get some good workouts in starting tomorrow.
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Couple quick updates. Haven’t lifted in forever. Weight is down to 233, down 9lbs in 2 months. I moved all my stuff out of my rental home and drove it 2,200 miles in two days to my home. So… now I have all (almost all) my home gym at my actual home. I’ll be assembling this afternoon, probably get after it tomorrow, as I’ll likely torch my back today putting it together. Haha
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