Surge Workout Challenge
Conditioning (gym)
07.07.2022 (5.30am fasted session)
Mobility, warmup
Circuit:
20kg KB Swings x 20, 20, 20, 20, 20
Burpees x 10, 10, 10, 10, 10
BW Squats x 10, 10, 10, 10, 10
Time ? completed with minimal rest
Elliptical
20min 12sec emom leg refresher, 3.9km, HR 125ave
-just some movement today
-resting HR 58
-additional Surge pouch arrived yesterday thanks again @Tim_Patterson @Jared_Maggard
Sorry mate, missed your birthday. Hope you had a good day.
Surge Workout Challenge
Session 9 (gym)
08.07.2022 (6.00am fasted session)
Mobility, warmup
LATS
Pump
BB Row 45kg x 12
Darden Pullover 15kg DB x 8
Chins (supp grip) x8
Stimulate
Darden Pullover 15kg DB x 8
Flutter
Darden Pullover 15kg DB x 20sec
TRICEPS
Pump
Banded Tricep Press Downs x15
Dips x10 (BW)
Banded Tricep Press Downs x15
Stimulate
Tricep Overhead Extension 10kg DB x8 > 7.5kg for 8r - dropped weight still hit the pain/pump zone
Flutter
Tricep Overhead Extension 7.5kg DB x20sec (20reps)
BICEPS
Pump
WG BB Curl 17.5kg x8
Chin up x8
NG BB Curl 17.5kg x8
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
CHEST
Pump
Bench - 40kg x 10
Flyes 10kg DB x 10
Pushups x 8+2
Stimulate
Bench 30kg x 10
Flutter
Bench 30kg x 20sec (14reps)
Dreadmill
10min high incline
-solid upper body session this one. Noticable pump at end through the chest. Arms getting worked too. No lasting pump like some others are reporting
-had to drop weight down on bench, and still humbling on the slow negatives during stimulate phase
-more focus and more pain today really pushing through some of the stimulate portions.
-cheers @simo74 , there was beer cake and good times. then back to the grind!
Surge Workout Challenge
Conditioning (gym)
09.07.2022 (6.30am fasted session)
Mobility, warmup
Superset circuit:
20kg KB Swings x 20, 20, 20, 20, 20
Burpees x 10, 10, 10, 10, 10
Time ? completed with minimal rest
Edit- carries (forgot to log)
2 x 32kg KB carries x 3 rounds 50+ paces
Dreadmill
10min medium incline ssc
-resting HR 59, cruisy saturday session
Surge Workout Challenge
Session 10 (gym)
10.07.2022 (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
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 (22reps)
SHOULDERS
pump
Overhead bar hang 40 seconds
Lateral raises 7.5kg DB’s x 10
Upright Row 10kg DB’s x 10
Stimulate
BB OH Press 30kg x 10
DB Lateral Raise 4kg DB
Farmer’s Walk - 20kg KB’s
DB shrugs 20kg DB’s x10
Flutter
Lateral Raises 4kg DB’s 20reps
BICEPS
Pump
WG BB Curl 17.5kg x8
Chin up x7
NG BB Curl 17.5kg x8
Stimulate
Zotterman Curls 4kg DB’s x 10
Hammer Curls 4kg DB’s x 10
Curls 4kg DB’s x 10 - brutal again
Flutter
Curls 4kg DB x20sec
-no cardio after today
-solid session, shaking calves during shoulder work. feeling the legs this arvo.
-those bicep stimulate portions… sooooo much time under tension. pump noticable.
-leg curl at machine has no seatbelt, but noticable more engagement when holding hips down as opposed to the lowering of the quad restraint bar.
-10 sessions in the bank thus far.
Surge Workout Challenge
Conditioning (gym)
11.07.2022 (6.30am fasted session)
Mobility, warmup
Megaset circuit:
20kg BB thrusters x 10, 10, 10, 10, 10
20kg KB Swings x 20, 20, 20, 20, 20
Burpees x 10, 10, 10, 10, 10
Time 13.12 , gassed me nicely
Dreadmill
20min medium incline SSC
-resting HR 58
-recovery is great, no doms etc post yesterday’s session.
-quality weekend with plenty of family time.
Surge Workout Challenge
Session 11 (gym)
12.07.2022 (5.30am fasted session)
Mobility, warmup, some bandpullaparts
20kg KB swings x 20, 20
CHEST
Pump
Bench - 50kg x 10
Flyes 10kg DB x 10
Pushups x 10
Stimulate
Bench 30kg x 10
Flutter
Bench 30kg x 20sec (18reps)
LATS
Pump
BB Row 45kg x 12
Chins (supp grip) x6
Straight arm pulldown 30kg x10 - working something different in a bid to engage those lats more…!
Stimulate
Darden Pullover 15kg DB x 10
Flutter
Darden Pullover 15kg DB x 25sec
TRICEPS
Pump
Banded Tricep Press Downs x20
Dips x10 (BW)
Banded Tricep Press Downs x10
Stimulate
Tricep Overhead Extension 10kg DB x8 > 7.5kg for 8r
Flutter
Tricep Overhead Extension 7.5kg DB x20sec (20reps)
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 2.5kg plates
Farmer’s Walk - 28kg KB’s
DB shrugs 20kg DB’s x10
Flutter
Lateral Raises 2.5kg plates x 20reps
-another focussed and tough session. pump and pain…
-light weights and still so humbling with the time under tension
-lighter db’s missing from rack at gym today (being used in another class maybe…)
-no cardio after, but will get some walking in around the work day
Surge Workout Challenge
Conditioning (gym)
13.07.2022 (6.30am fasted session)
Mobility, warmup
Superset circuit:
24kg KB Swings x 20, 20, 20, 20, 20
Burpees x 10, 10, 10, 10, 10
Time ? solid with minimal rest
Elliptical
20min 12sec on emom leg refresher
-resting HR 58
-did shoulders instead of calves yesterday. whoops.
Surge Workout Challenge
Session 12 (gym)
14.07.2022 (5.30am fasted session)
Mobility, warmup, some bandpullaparts
20kg KB swings x 30ish - warmup
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, 26kg x 10
Seated CR +15kg x 10
Flutter
Seated CR +40kg x 20sec (20 ish reps)
LEGS
Pump
Leg Press +65kg Wide x8r
Narrow x8r
Med x8r – rest 60s
Stimulate
Squat x35kg
Flutter
Squat x35kg x20sec circa 20reps
SHOULDERS
pump
Overhead bar hang 40 seconds
Lateral raises 7.5kg DB’s x 10
Upright Row 12.5kg DB’s x 10
Stimulate
BB OH Press 25kg x 10
DB Lateral Raise 5’s > 3’s
Farmer’s Walk - 28kg KB’s
DB shrugs 24kg DB’s x10
Flutter
Lateral Raises 5’s DB’s x 20reps
BICEPS
Pump
WG BB Curl 17.5kg x8
Chin up x6
NG BB Curl 17.5kg x8
Stimulate
Zotterman Curls 5kg DB’s x 10
Hammer Curls 5>3kg DB’s x 10
Curls 3kg DB’s x 10 - brutal again
Flutter
Curls 5kg DB x20sec
-started on calves (leg press machine in use)
-missing smaller db’s again (others using them)
-hit glorious arm pump post biceps (non-dominant right arm in pic).
-squats, ohp so humbling at these low weights…
-leg press and calve work able to sneak weights up slightly.
Plenty of steps in the past few days (12k+ ave), along with moving full kegs, barrels etc. My little brewery was at a 3 day beer festival in Adelaide, where I’ve been setting up, pouring over 4 sessions (7, 6+6, 7hr sessions over fri, sat, sun > then packup (and a couple of samplers here and there). Back to the program tomorrow.
Have been sipping on Surge throughout the weekend though at a low dose rate.
And enter a fever and sore throat overnight… resting today, feel ok atm (better than last night already). Lots of people and close contacts (who have since tested positive) over the weekend… maybe 'rona… tba. RAT test shortly.
Brutal … good luck with the test!
Hoping for a negative. Feel better soon!
Fk hope you are ok fella
Negative RAT, so I reckon it’s the flu. Cold and shivering overnight despite many layers and a hot water bottle, dull headache during the day. Bit better during the day… no gym or lifting atm accordingly.
Positive RAT today, so iso for 7 days.
Felt less ‘cold’ last night (only rugged up at 4am… up till then i slept solid for 6hrs). Mild headache earlier, gone now. Slight muscle aches also subsiding. Generally worse at night.
Chesty cough atm too, reckon that’s clearing up though.
Plenty of fluids, now to minimise work/stress… alas projects and Clients want their pound of flesh.
(I guess our health authorities were right when saying the ‘beer and bbq festival’ I poured beers at for 3 straight days was going to be a super spreader event…)
Sorry to hear. Hope you get some rest and get over it quickly.
Hope you get over it quickly
Hope you feel better soon. It is definitely going back around.
Rough time, man. Get well soon!
