Jackr7's Surge Challenge Training Log

Training Training Logs
21

Workout 16 - LEGS - PUMP - Leg press wide 220x8 Narrow 220x8 Regular 220x8 STIMULATE Squat 95x10 FLUTTER Squat 95x20s CALVES - PUMP Calf raise in 60x12 out 60x12 reg 60x12 STIMULATE - leg curl 70x8 Calf raise 60x12 FLUTTER 50x20s SHOULDERS - Pump - lat raise 15x10 front raise 15x10 rear delt 15x10 STIMULATE - Ovrhd press H 60x10 lat raise 15x10 Farmers walk 55x50 steps shrugs 40x10 FLUTTER lat raise 15x20s TRI’s - PUMP - Pushdown 30x10 Dipx10 Pushdown 30x10 STUMULATE - Ovrhd Tri ext rope 30x10 25x10 FLUTTER - ovrhd ext rope 25 x 20s.

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22

Workout 17 - SHOULDERS - Pump - lat raise 15x10 front raise 15x10 rear delt 15x10 STIMULATE - Ovrhd press H 60x10 lat raise 15x10 Farmers walk 55x50 steps shrugs 40x10 FLUTTER lat raise 15x20s LEGS - PUMP - Leg press wide 220x8 Narrow 220x8 Regular 220x8 STIMULATE Squat 95x10 FLUTTER Squat 95x20s CHEST - Pump - BP Matrix 80x10 Fly mach Matrix 100x10 Push up x10 - STIMULATE - BP Matrix 80x10 FLUTTER BP Matrix 80x20s FOREARMS - Pump wrist curl 40x10 reverse wrist curl 20x10 reverse curl 40x10- STIMULATE - Wrist curl 40x10 FLUTTER 40x20s.

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23

Workout 18 - THIGHS - Pump - Leg ext 85x10 Leg curl 70x10 Leg ext 85x10 STIMULATE - Leg press 240x10 Leg ext 85x10 Leg curl 70x8 FLUTTER - Leg ext 75x20s LATS - PUMP - Row Hammer 65x8 Pullover 45x8 Sup pulldown Hammer 60x8 STIMULATE - Pullover 45x8 FLUTTER pullover 40x20s TRI’s - PUMP - Pushdown 30x10 Dipx10 Pushdown 30x10 STUMULATE - Ovrhd Tri ext rope 30x10 25x10 FLUTTER - ovrhd ext rope 25 x 20s. BICEPS - Pump - Narrow curl 50x8 Sup Pulldown H 60x8 Wide curl 50x8 STIMULATE - zott curl 15x10 hammer curl 15x10 regular curl 15x10 - FLUTTER - reg curl 15x20s

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24

Workout 19 - SHOULDERS - Pump - lat raise 15x10 front raise 15x10 rear delt 15x10 STIMULATE - Ovrhd press DBs 25x30/10/30 lat raise 15x10 Farmers walk 55x50 steps shrugs 40x10 FLUTTER lat raise 15x20s - LATS - PUMP- Hammer Row 60x8 - Pullover 40x8-Supinated grip pulldown Hammer machine 55x8 STIMULATE - row H 50x30/10/30- FLUTTER - Pullover 40x20s - BICEPS - Pump - Narrow curl 50x8 Sup Pulldown H 60x8 Wide curl 50x8 STIMULATE - zott curl 15x10 hammer curl 15x10 regular curl 15x 30/10/30- FLUTTER - reg curl 15x20s - CALVES - PUMP Calf raise in 60x12 out 60x12 reg 60x12 STIMULATE - leg curl 70x8 Calf raise 50x30/10/30 FLUTTER 50x20s

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25

Why was the Surge Challenge workouts removed? I am on phase 4 and need workout 20 and going forward, is there a new location? I purchased the recharge kit and was hoping to continue with the workouts, I have really liked them and seeing progress.