Whoop! Whoop! Nothing like an awesome day to stoke that fire!
You got this.
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Back
Most the stuff I wanted to use was taken, so lots of substitutions today. It’s my fault for lifting later. Then I snapped at a kid for holding down a station and that wasn’t fair - totally my bad.
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Machine Row
Lots of warmups
3 x 8 -
DB Row
65/6
100/8 x 2
100/8 + 75/6 -
Assisted Pull-ups
-70/10 x 3
Hold on last set -
Cable Rear Delt
3 x 20-30 -
Hammer Curl
25/10 + 5 partials
30/10 + 5 partials x 2 -
Machine Curl
3 x 8
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I think you will find the strength is transferable but it is the technique that will require some practice. If you are hitting 100s for decent reps on incline then you are plenty strong enough mate.
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I hope that’s the case!
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No such thing!
Agree with the basic premise, you’ll get a lot of carryover when you get more competent at the movement.
That’s the hope. I know I suck, because no two reps are the same.
Spent all day packing boxes and making minor repairs, then off to an absolutely horrific leg day. Like I had to decide before every set to keep rolling. Good stuff.
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Seated Leg Curls
40/15
70/10
100/5
130/3
135/10 x 4 -
Squats
Highest bar… not in terms of expectations
45/8
135/6
225/4
315/1
365/3
295/5
315/5
335/5 -
Speed DL
225/2
325/1 x 15 w/ 10s rests -
Machine Squat
Did a different machine today and it was so much better on my back
50/8
100/4
200/8
240/8 + 6 + 4 -
BSS of Death
BW/5
10/5
17.5/5
25/8 + 8s + 17.5/8 + 8s + 10/8 + 8s + BW/8 + 8s -
RDL
135/4
225/8 x 3 -
Decline Sit-up
3 x 12 -
Seated Calf
4 x 15
9 Likes
That made my legs hurt even more just reading it. Nice
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Thanks man! That means a lot. It was rough
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ME Upper… and it was maximum effort!
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Slight Decline DB Press
35/20
55/10
75/4
90/4
105/10
105/9 + 75/8
This was awesome for me -
Bench
45/8
135/6
185/3
225/1
255/3 → I’m about to be @simo74 strong!
225/5 w/ 3s eccentric and holds
225/4 w/ 3s eccentric and holds -
Incline DB
70/4
95/6 → fatigue won!
95/6 + 65/10 -
Dips
BW/15 x 3 -
DB Side Raise Partials
45/20 x 3 -
Machine Rear Delt
120/10 x 3 -
V-bar Pushdown
4 x 12 -
DB Skullcrusher
35/12 x 3
Today was the last day of the first block. Not only have I survived, I’ve pretty much hit all the progressions. My chest and shoulders were so pumped today even I was pleased with my look - very 80s roidhead. I’m excited to see how this goes at the end of the program. I absolutely am attributing some of this to the Surge; I was not able to get through, much less thrive on, this program before and the supplement is the only real difference. In fact, with moving and travel coming back, I’m busier now than I was last time. I do think I’m eating a little more, so that’s for sure a factor, but I wasn’t purposefully cutting calories before.
10 Likes
go here and click here
then click here
Your log will be here in the future (with your picture):
*Mic Drop*
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Thank you!!
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Good job man for finishing the first block. 3 weeks straight of BSS of Death takes a special kind of animal to complete
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Thanks man!
It’s a serious mental game. You get to the numb place where you just machine through it, I think, which really is the value of training for me anyway.
You’re absolutely right, though - I’m looking forward to the next block just to rotate that out! I don’t care what else is in there.
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Yeah well I tell you, these sessions are better with a partner 
But it’s true, going to the dark place, or just having some music and focusing, is what gives the best results. I try to do that on my cardio now. No distractions
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I’m sure! But I don’t have any friends. Such is life
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Pretty sure your bench is already stronger than mine. LOL
Good to feel some positivity about your bench though, I am expecting some great improvement for you over the next few weeks.
This made me smile. Were you wearing those baggy gym pants and a cut down sweatshirt.
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Damn it - it was 255/3. I didn’t see my typo until after it had impressed you.
Close… but I love my sweatshirts too much to alter them in any way other than my stink
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Today was my third leg day in 8 days, two of those including BSS drop set of death, with packing a house in 100-degree temps in between… it’s getting weird.
I feel beat up, but I still did every rep I was supposed to and didn’t improve Hanes’ stock price… Surge is doing its job.
DE Squat
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Seated Leg Curl
40/20
70/15
100/6
130/10
130/8 + 6 + 4 -
DE Box Squats
These stopped being very dynamic by the end
45/8
135/5
225/3
275/5 x 6
2 min. between sets -
Leg Press
Feet high and wide
Used a different machine - I liked it
2pps/10
3pps/10 x 2 -
Hyperextension
25/15 x 3 -
Decline Leg Raise
BW/13 x 3 -
Standing Calf
130/8 + 10 partials x 3
6 Likes
DE Bench today
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DE Bench
45/8
95/8
135/6
185/1
195/5 x 6
These were flying -
Lowish DB Incline
70/4
95/8
95/9 + 70/8 -
Smith Shoulder Press
135/5
Some set of 8 where I only added the 25 to one side
185/8
205/5
215/3
I had to will myself to do this exercise, because I’m wearing out, but I hit every rep. -
DB Lateral
20/10 x 2
20/10 + 17/10 + 12/10 -
Plate Raise
25/10 x 3 -
Cable Extensions
4 x 20
Kind of the opposite move of where you set the cables high and curl to your ears -
Dual Grip Pushdown
4 x 8
Apparently my son has been telling his grandmother things I’m trying to teach him, like he’s listening and trying to put into practice. This makes me really happy, and obviously a tearful mess because that’s how I work these days.
We just sent off our closing paperwork to move back to OH. I vomited a little seeing how much more it’s going to cost just a year later, but I’m happy we get to go back.
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Are you getting your old (new) house back?
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