Raven78's on the set of the Living Dead

Training Over 35 Lifter
1182

Surge Workout Challenge
Session 4 (gym)
28.06.2022 (6.00am fasted session)
Mobility, warmup

TRICEPS
Pump
Banded Tricep Press Downs x12
Dips x10 (BW)
Banded Tricep Press Downs x15 - extended a few more reps to hit some burning…

Stimulate
Tricep Overhead Extension 12.5kg DB x8 > 10kg for 8r - humbling at this weight

Flutter
Tricep Overhead Extension 10kg DB x20sec - brutal, circa 17reps

LATS
Pump
BB Row 45kg x 10
Darden Pullover 15kg DB x 8 - total focus on trying to engage the lats… is it working… not sure…
Chins (supp grip) x8

Stimulate
Darden Pullover 15kg DB x 8

Flutter
Darden Pullover 15kg DB x 20sec

FOREARMS
Pump
Barbell Seated Wrist Curls x10r (12.5kg)
Barbell Seated Reverse Wrist Curls x10r (12.5kg)
Barbell Reverse Curls x10r (12.5kg)

Stimulate
Barbell Seated Wrist Curls x10 12.5kg

Flutter
Barbell Seated Wrist Curls 20 seconds (12.5kg)

CALVES
Pump
Seated CR +25kg x 12 - good weight
Hack SQ Standing CR +50kg x 12 - good weight
Donkeyish Hack SQ Standing CR +50kg x 12 - good weight

Stimulate
Leg Curl, 31kg x 8 - good weight
Seated CR +25kg x 10 - good weight

Flutter
Seated CR +25kg x 20sec (18reps)

Dreadmill
10min cruisy medium incline walk (whilst finishing 2nd Surge drink)

-flyes from chest session… doms gone by this am but they hit the right zones. Seldom do flyes.
-bumped up some weights today, calves hit a good target weight. Forearms and Tri’s dialed in re weight. Lats > still a work in progress re engagement.
-so much liquid this morning… made the bus ride into work near unbearable - needing a wizz. ha.
-Berry Surge of all recent days, will finish that flavour before rotating back to Lemon (lemon my preferred).

8 Likes
1183

Love this imagery, so relatable. I don’t use dbs very often to train biceps because I find other ways but I ended my last db bicep set using body English to get 20lbs (9kg) up!

1 Like
1184

Nothing fake
100% natural flavors
No artificial anything

1 Like
1185

Tim - it’s growing on me. The lemon is the winner imo, but we all enjoy different flavours! (childhood memories of dodgy cough syrup… maybe similar to my (poor) memory!?)

1186

Surge Workout Challenge
Conditioning (gym)
29.06.2022 (6.30am fasted session)
Mobility, warmup, band pullaparts x some

3 rounds:
burpees x10 - ss- 20kg KB Swings x20

20min emom:
60kg Hex DL x5 (100reps)

Elliptical
20min 12sec emom leg refresher, 4km ish, HR 125ave

-more movement, keeping things light for recovery, feeling fine albeit cold as.
-thanks @heretolog those db’s were even smaller by the end… some 3kg ones got a whirl iirc…

8 Likes
1187

I had the opposite experience. The berry was initially my favorite, but lemon has pretty much caught up these. I’d say I like them equally.

Yeah, and it definitely comes through. Neither has that sucralose taste that I really can’t stand, and personally I try to avoid the fake flavors and colors as a rule of thumb. I hope Biotest makes a protein option with these criteria, as well.

1 Like
1188

Surge Workout Challenge
Session 5 (gym)
30.06.2022 (5.30am fasted session)
Mobility, warmup

LEGS
Pump
Leg Press +50kg Wide x8r
Narrow x8r
Med x8r – rest 60s - upped weight for these

Stimulate
Squat x40kg

Flutter
Squat x30kg x20sec circa 18reps

CHEST
Pump
Bench - 50kg x 10
Flyes 10kg DB x 10
Pushups x 10

Stimulate
Bench 40kg x 7+2r - tad heavy… brutal… again

Flutter
Bench 50kg x 20sec (18 ish rep)

BICEPS
Pump
WG BB Curl 12.5kg x8
Chin up x8
NG BB Curl 12.5kg x8 - bang on as per previous session on biceps

Stimulate
Zotterman Curls 5kg DB x 10
Hammer Curls 5kg>3kg DB x 10
Curls 3kg>5kg DB x 10 - brutal, standard for the course

Flutter
Curls 5kg DB x20sec

FOREARMS
Pump
Barbell Seated Wrist Curls x10r (12.5kg)
Barbell Seated Reverse Wrist Curls x10r (12.5kg)
Barbell Reverse Curls x10r (12.5kg)

Stimulate
Barbell Seated Wrist Curls x10r (12.5kg)

Flutter
Barbell Seated Wrist Curls 20 seconds (10kg)

Dreadmill
12min cruisy medium incline walk (whilst finishing 2nd Surge drink)

-solid session. hitting good pain/pump zones
-hammy’s a tad sore post DL’s yest… oops. 100 reps will do that I guess.
-lemon for me @antiquity but noted on above for sure

8 Likes
1189

Surge Workout Challenge
Conditioning (gym)
1.07.2022 (6.30am fasted session)
Mobility, warmup, band pullaparts x some

5 rounds:
20kg BB Thrusters x10 - ss- 20kg KB Swings x20 -ss- 12.5kg’s DB devil presses x5
-done in 10min, 13seconds.

Elliptical
20min 12sec emom leg refresher, 4.3km, HR 135ave

-resting HR 59 last few days. Less intensity on the Surge Training program = less CNS fatigue.
-hammy’s still sore with light doms, but solid overall.
-how is it July already!

6 Likes
1190

Surge Workout Challenge
Session 6 (gym)
02.07.2022 (6.00am fasted session)
Mobility, warmup

THIGHS
Pump
Leg Extension 40kg x10
Leg curl 32kg x10
Leg Extension 40kg x10

Stimulate
Leg Press +40kg x10
Leg Extension 25kg x10
Leg Curl 19kg x10

Flutter
Leg Extension 35kg x20sec

SHOULDERS
pump
Overhead bar hang 40 seconds
Lateral raises 7kg DB’s x 10
Upright Row 10kg DB’s x 10

Stimulate
BB OH Press 25kg x 10
DB Lateral Raise 4kg DB > 2.5kg plates x10
Farmer’s Walk - 28kg KB’s
DB shrugs 20kg DB’s x10

Flutter
Lateral Raises 4kg DB’s

CALVES
Pump
Seated CR +40kg x 12
Hack SQ Standing CR +50kg x 10
Donkeyish Hack SQ Standing CR +50kg x 10

Stimulate
Leg Curl, 31kg x 10
Seated CR +15kg x 10

Flutter
Seated CR +25kg x 20sec (20reps)

CHEST
Pump
Bench - 50kg x 10
Flyes 10kg DB x 10
Pushups x 10

Stimulate
Bench 30kg x 10

Flutter
Bench 40kg x 20sec (18reps)

Dreadmill
10min cruisy medium incline walk (whilst finishing 2nd Surge drink)

-dialing in the weights even more now. Previous sessions on some body parts I wasn’t stimulating proper… dropped the weight and hit some massive fatigue.
-tough but enjoyable split today. Near empty gym on sat am = most machines free and available.

8 Likes
1191

Same here to start my session on a Friday afternoon before a three-day weekend here in the States. Filled up some before I was done, but a fun way to start things off!

1 Like
1192

Surge Workout Challenge
Session 7 (gym)
04.07.2022 (6.00am fasted session)
Mobility, warmup

BICEPS
Pump
WG BB Curl 17.5kg x8
Chin up x8
NG BB Curl 17.5kg x8 - bang on as per previous session on biceps

Stimulate
Zotterman Curls 4kg DB’s x 10
Hammer Curls 4kg DB’s x 10
Curls 4kg DB’s x 10 - brutal

Flutter
Curls 4kg DB x20sec

TRICEPS
Pump
Banded Tricep Press Downs x12
Dips x10 (BW)
Banded Tricep Press Downs x15

Stimulate
Tricep Overhead Extension 12.5kg DB x8 > 10kg for 8r - never gets easier, nowhere to hide.

Flutter
Tricep Overhead Extension band x20sec - brutal, circa 20reps

LATS
Pump
BB Row 45kg x 10
Darden Pullover 15kg DB x 8
Chins (supp grip) x8

Stimulate
Darden Pullover 12.5kg DB x 8

Flutter
Darden Pullover 12.5kg DB x 20sec

FOREARMS
Pump
Barbell Seated Wrist Curls x10r (12.5kg)
Barbell Seated Reverse Wrist Curls x10r (12.5kg)
Barbell Reverse Curls x10r (12.5kg)

Stimulate
Barbell Seated Wrist Curls x10r (2x 4kg DB’s)

Flutter
Barbell Seated Wrist Curls 20 seconds (2x 4kg DB’s)

Dreadmill
10min cruisy medium incline walk (whilst finishing 2nd Surge drink)

-definately a pump ‘somewhat’ in the lats today… finally~!?
-upper body and arms feeling it post the session. No lasting pump but fatigued today post this session.
-edit: tingly arms, fatigue noticable today. Dropped some weights slightly to allow more time under tension re biceps, brutal stuff.
-cheers @burien_top_team quality tunes help too.
-took measurements and pics yesterday 2 weeks into this program. Will add them with other numbers at end of training block.
-sunday rest day (yest), was my first day off from the gym in nearly a month.

8 Likes
1193

Surge Workout Challenge
Conditioning (gym)
0507.2022 (6.30am fasted session)
Mobility, warmup

Just some movement today:

Mega mix set of randomness:
28kg KB Swings x 20, 15, 9
Burpees x 10, 10, 10, 7, 7
10kg’s DB devil presses x15, 15, 14

Totalling 44 reps of all three above. Time ? got a good sweat going, minimal rest.

Carries:
KB 72kg (2 x 36kg) farmers carries
3 rounds of 44+ steps

Elliptical
20min 12sec emom leg refresher, 4.5km, HR 125ave (and another 5min cool down cruise)

-above reps coincides with my 44th birthday today. Dinner tonight will be a tasty one.
-feeling all good post yesterday’s Surge session. Not noticing any doms after sessions thus far.
-arms all ok, suprising considering hitting biceps, tri’s and forearms yest with the new routines.
-Surge Berry finished, back onto lemon tomorrow for the next session.

7 Likes
1194

Happy birthday!

1 Like
1195

Happy birthday, young man!

1 Like
1196

Happy birthday!

It’s still July 4th here, but maybe it’s the 5th over your way by now—either way, you’ve beat me to 44 by only a few days, old man. Haha!

Have a good one, and enjoy your dinner!

1 Like
1197

Happy birthday!

1 Like
1198

Happy Birthday!

1 Like
1199

Yep 5th July here mate @SvenG thanks! '78 was a good year it seems :smile:

Thanks also @shaneinga @burien_top_team @Bagsy @ChickenLittle - another sun revolution completed.

4 Likes
1200

Happy Birthday

1 Like
1201

Surge Workout Challenge
Session 8 (gym)
06.07.2022 (6.00am fasted session)
Mobility, warmup

SHOULDERS
pump
Overhead bar hang 40 seconds
Lateral raises 7kg DB’s x 10
Upright Row 10kg DB’s x 10

Stimulate
BB OH Press 30kg x 10
DB Lateral Raise 5kg DB -too heavy, limited db’s available today
Farmer’s Walk - 20kg KB’s
DB shrugs 20kg DB’s x10

Flutter
Lateral Raises 5kg DB’s 10+6r (too heavy)

CALVES
Pump
Seated CR +40kg x 10
Hack SQ Standing CR +50kg x 10
Donkeyish Hack SQ Standing CR +50kg x 10

Stimulate
Leg Curl, 32kg x 10
Seated CR +15kg x 10

Flutter
Seated CR +40kg x 20sec (20reps) -upped weight from previous, ok.

LEGS
Pump
Leg Press +60kg Wide x8r
Narrow x8r
Med x8r – rest 60s - upped weight for these by another 10kg

Stimulate
Squat x35kg

Flutter
Squat x30kg x20sec circa 20reps

CHEST
Pump
Bench - 50kg x 10
Flyes 10kg DB x 10
Pushups x 10

Stimulate
Bench 30kg x 10

Flutter
Bench 50kg x 20sec (10+5reps) - too heavy

Elliptical
10min cruise… in theory. see below.

-just when you think the weights are dialled in… moving the order changes things again. More to learn. Went too heavy on laterals (limited smaller db’s available - should’ve used just smaller plates. Upped weight on leg press -win, dropped weight on bench. Calves have never really been given much love historically, upping weights on those as I progress-win.
-Elliptical at the end… dang, my left rear delt was burning and only made 10mins on it then called the session. No pump per se, but massively noticable fatigue - combining shoulders then hitting chest too really works that area for me.
-Surge Lemon is back. Yummo. Cue a heap of liquid in and then needing to let it out mid bus ride to work… made it. haha. phew…
-thanks @Dresden , the belly was mighty full post dinner last night with the family. A few shared entree’s, chilli chicken main, some beers, then ice cream with jnr. Quality evening.
-calves shaking when doing a few random heel raises this am post gym. Delts better now. Good thigh/quad ‘medium pump’ level during legs set. To add a few more reps and/or drop weight to get more of a pump…? Shaking and hurting post the stimulate squats. So humbling…

8 Likes