Masculine Excellence Requires Discipline

Training Training Logs
431

Do you mean the Meadows Row?

2 Likes
432

While i do like that, he also does a different version.

This one. Both great but personally prefer this.

1 Like
433

Surge Workout # 5

LEGS
Pump
Wide Squat
8x225
Narrow Squat
8x225
Med Squat
8x225

Stimulate
Lowbar Squat (wide)
10x135

Flutter
Landmine Goblet Squat
20s x45lb (8 reps)

CHEST
Pump
Barbell Bench Press
10x185
Cable Fly
10x55
Pushup on Floor
10xBW

Stimulate
Barbell Bench Press
10x135

Flutter
Barbell Bench Press w/ Bands
20s x95lb + 1 red band (25 reps)

BIS
Pump
Narrow-Grip Barbell Curl
8x45
Chin-up
8xBW
Wide-Grip Barbell Curl
8x45

Stimulate
Dumbbell Zotterman Curl
10x15
(No rest)
Dumbbell Hammer Curl
10x15
(No rest)
Dumbbell Regular Curl
10x15

Flutter
Banded Hammer Curl
20s x1 band (25 reps)

FOREARMS
Pump
Seated Barbell Wrist Curl (Fat Gripz)
10x45
Reverse Seated Barbell Wrist Curl 10x45
Standing Reverse Barbell Curl 10x45

Stimulate
Seated Barbell Wrist Curl (Fat Gripz)
10x45

Flutter
Seated Barbell Wrist Curl (Fat Gripz)
20s x45 (30 reps)

Another home gym session in the books; was dying trying to get through those squats. Felt good, ironically.

3 Likes
434

That squat series is simply brutal! Great work getting through it and coming out clean on the order side!

1 Like
435

Thanks!
Had to drop weight for the stimulate phase - there was no way I was coming back up after 6s negatives at 225 lol.

Guess I know where to improve on my normal training!

2 Likes
436

4char

4 Likes
437

Cyp, Prop or Enanthate ?

1 Like
438

26mg Test Cyp ED injections.

439

Should be kicking in anytime. Personally i still do IM every 2 days with Prop but the subcutaneous shots ED are probably a better method. Slower dispersion being more natural

1 Like
440

You might find this useful:

Now, however, courtesy of the Department of Urology at University of California, we have clinical evidence of how subQ shots lead to higher levels of free T, along with evidence of them being physiologically superior to IM shots in several other important ways.

1 Like
441

This is actually why I started with SubQ injections honestly. Had been doing them for 2.5 weeks.

Not sure if its true or not, but I’ve heard it takes longer for SubQ to start ‘working’. As in the effects arent felt for longer than if doing IM.

Would like to keep doing SubQ but only if it works for me. If IM keeps me feeling like I did today though, I’ll probably stick with IM.

442

Surge Challenge Workout 6

WARMUP
Sled Push (180lb)
100yd x 1
50yd x 2

THIGHS
Pump
Quad Ext (Toes Out)
10x50
Ham Curl
8x45
Quad Ext (Toes In)
10x60

Stimulate
Smith Squat
10x135
Quad Ext
8x25
Ham Curl
8x45

Flutter
Quad Ext (20s)
20x50
+60s Extreme Stretch

SHOULDERS
Pump
Clean Hang
40s x45lb
DB Lateral Raise (Fat Gripz)
10x15
Plate Upright Row
10x45

Stimulate
BB OH Press
10x95lb
DB Lateral Raise (Fat Gripz)
10x15
DB Farmer Walk
60 steps x80lb
DB Shrug
10x50

Flutter
DB Shrug (20s)
25x50

CALVES
Pump
Seated Calf Raise (Narrow)
10x75
Seated Calf Raise (Wide)
10x75
Standing Calf Raise (Wide)
12x135
Standing Calf Raise (Narrow)
12x135

Stimulate
Leg Curl, Toes Pointed
8x25
Standing Calf Raise (Med)
12x135
+30s Extreme Stretch

Flutter
Standing Calf Raise (Narrow)
20s 20x135
+30s Extreme Stretch

CHEST
Pump
Barbell Bench Press
12x135
10x185
Cable Fly
10x55
Pushup on Floor
10xBW

Stimulate
Barbell Bench Press
10x135
+30s Extreme Stretch

Flutter
Barbell Bench Press w/ Bands
20s x95lb + 1 red band (30 reps)

2 Likes
447
  1. Quads, delts, and traps definitely look bigger.
  2. Calves were already great and appear a lot bigger.
  3. You look a little leaner too.
  4. You have great potential for even more growth.

Great job!

1 Like
448

Thank you very much! I do believe I have more room to grow (literally) but I will have to see what the Iron Gods bless me with.

450

Had to kill some time today so I hit 2 workouts in one go.

Surge Challenge Workout 8

Shoulders Block
Method Exercise Reps Rest Weight
Pump Clean Hold 40s 10s 115
Pump DB Lat Raise 10 10s 15
Pump Plate Upright Row 10 60s 45
Stimulate BB OH Press 10 10s 115
stimulate DB Lat Raise 10 10s 15
Stimulate Trap/DB Farmers Carry 40 steps 10s 135
Stimulate Trap/DB Shrug 10 60s 135
Stimulate Plate Upright Row 10 60s 45
Flutter DB Lat Raise 20s 60s 15 15
Calves Block
Method Exercise Reps Rest Weight
Pump Seated Calf Raise 12 10s 90
Pump Standing Calf Raise (narrow) 12 10s 150+BW
Pump Standing Calf Raise (wide) 12 60s 150+BW
Stimulate Leg Curl, Toes Pointed 8 10s -
Stimulate Standing Calf Raise 12 60s 135+BE
Flutter Standing Calf Raise 20s 60s 100+BW 25

Legs Block
Squat
10x45
10x135
10x225
5x315
20x225
(Went off-program here, apologies)

Chest Block
Method Exercise Reps Rest Weight
Pump BB Bench 10 10s 225
Pump Flye 10 10s 25
Pump Pushup 10 60s BW
Stimulate BB Bench 10 60s 135
Flutter Reverse Grip BB Bench 20s 60s 95 20

Surge Challenge Workout 9

Lats Block
Method Exercise Reps Rest Weight Weight
Pump Yates Row 8 10s 135 185
Pump DB Pullover 8 10s 50 50
Pump Lat Pulldown 10 60s 150 150
Stimulate DB Pullover 8 60s 50 50
Stimulate Yates Row 8 60s 135 135
Flutter DB Pullover 20s 60s 25 25 20 reps
Biceps Block
Method Exercise Reps Rest Weight Weight
Pump Narrow BB Curl 8 10s 55 50
Pump Chin-Up 10 10s BW BW
Pump Wide BB Curl 8 60s 55 50
Stimulate DB Zotterman Curl 10 0s 15 15
Stimulate DB Hammer Curl 10 0s 15 15
Stimulate DB Regular Curl 10 60s 15 15
Flutter Banded Hammer Curl 20s 60s 1 band 1 band 15 reps
Triceps Block
Method Exercise Reps Rest Weight Weight
Pump Tricep Pushdown 10 10s 100 100
Pump BW Dips 10 10s BW BW
Pump Tricep Pushdown 8 60s 100 100
Stimulate OH Tricep Ext (DB) 8 0s 55 55
Stimulate OH Tricep Ext (DB) 8 60s 50 45
Flutter OH Tricep Ext 20s 60s 2 bands 30lb 20 reps

Skipped second round of Chest… too much for one day

Slept absolutely terribly last night; woke up every 30-45 mins and took nearly 2 hours to fall asleep. After that workout, I’m ready for a looong nap :sweat_smile:

4 Likes
451

Beast mode!

1 Like
452

Surge Challenge Workout 10

Thighs Block
Method Exercise Reps Rest Weight
Pump Leg Ext, Toes Out 10 10s 50
Pump Leg Curl 8 10s 45
Pump Leg Ext, Toes In 10 60s 60
Stimulate Smith Squat 10 10s 135
Stimulate Leg Ext 10 10s 25
Stimulate Leg Curl 8 60s 45
Flutter Leg Ext 20s 60s 50
Calves Block
Method Exercise Reps Rest Weight Weight
Pump Seated Calf Raise 12 10s 90 90
Pump Standing Calf Raise (narrow) 12 10s 150+BW 150+BW
Pump Standing Calf Raise (wide) 12 60s 150+BW 150+BW
Stimulate Leg Curl, Toes Pointed 8 10s - 45
Stimulate Standing Calf Raise 12 60s 135+BE 135+BE
Flutter Standing Calf Raise 20s 60s 100+BW 100+BW 25
Shoulders Block
Method Exercise Reps Rest Weight Weight
Pump Clean Hold 40s 10s 115 115
Pump DB Lat Raise 10 10s 15 15
Pump Plate Upright Row 10 60s 45 45
Stimulate BB OH Press 10 10s 115 115
stimulate DB Lat Raise 10 10s 15 15
Stimulate DB Farmers Carry 40 steps 10s 135 160
Stimulate DB Shrug 10 60s 135 160
Stimulate Plate Upright Row 10 60s 45 45
Flutter DB Lat Raise 20s 60s 15 15 15
Biceps Block
Method Exercise Reps Rest Weight Weight Weight
Pump Narrow BB Curl 8 10s 55 50 55
Pump Chin-Up 10 10s BW BW BW
Pump Wide BB Curl 8 60s 55 50 55
Stimulate DB Zotterman Curl 10 0s 15 15 15
Stimulate DB Hammer Curl 10 0s 15 15 15
Stimulate DB Regular Curl 10 60s 15 15 15
Flutter Banded Hammer Curl 20s 60s 1 band 1 band 1 band 15 reps

I need to work on cardio so lets whip up some shit and make it hurt.

METCON Circuit

30s on, 90s off
Lunges
20xBW
Clean & Press
10x95lb
Max Effort Sled Push (didn’t take 30s for ‘on’)
20yd x 180lb
DB Farmer’s Carry
25 paces x 160lb

(4 Rounds)

Can confirm, this hurt. I’m shiny… I need a shower and nom noms.

3 Likes
453

How long are these workouts taking by the way? Lot of moving around the gym there.

454

As written, they’re supposed to only take like 25 mins. I could see that happening with the right trainee and an empty gym.

In practice, these take about an hour to get through at commercial gyms and 45-50 mins at my home setup. The commercial gym i go to gets busy around the time I’m there, but I’ve got a network of guys there whom I can share equipment with for some of these sets.

The home gym just takes a bit more setup time, but it allows me to actually select the exercises i would prefer to do (occasionally i have to substitute exercises at the commercial gym).

2 Likes
455

Surge Challenge Workout 11

Chest Block
Method Exercise Reps Rest Weight Weight
Pump BB Bench 10 10s 225 225
Pump Flye 10 10s 25 30
Pump Pushup 10 60s BW BW
Stimulate BB Bench 10 60s 135 135
Flutter Reverse Grip BB Bench 20s 60s 95 95 20
Lats Block
Method Exercise Reps Rest Weight Weight Weight
Pump Yates Row 8 10s 135 185 185
Pump DB Pullover 8 10s 50 50 50
Pump Lat Pulldown 10 60s 150 150 150
Stimulate DB Pullover 8 60s 50 50 50
Stimulate Yates Row 8 60s 135 135 135
Flutter DB Pullover 20s 60s 25 25 25 20 reps
Triceps Block
Method Exercise Reps Rest Weight Weight Weight
Pump Tricep Pushdown 10 10s 100 100 100
Pump BW Dips 10 10s BW BW BW
Pump Tricep Pushdown 8 60s 100 100 100
Stimulate OH Tricep Ext (DB) 8 0s 55 55 55
Stimulate OH Tricep Ext (DB) 8 60s 50 45 45
Flutter OH Tricep Ext 20s 60s 2 bands 30lb 30lb 20 reps
Calves Block
Method Exercise Reps Rest Weight Weight Weight
Pump Seated Calf Raise 12 10s 90 90 90
Pump Standing Calf Raise (narrow) 12 10s 150+BW 150+BW 150+BW
Pump Standing Calf Raise (wide) 12 60s 150+BW 150+BW 150+BW
Stimulate Leg Curl, Toes Pointed 8 10s - 45 45
Stimulate Standing Calf Raise 12 60s 135+BE 135+BE 135+BE
Flutter Standing Calf Raise 20s 60s 100+BW 100+BW 100+BW 25
4 Likes