A little info about myself. This will be my first ever training log so bear with me.
I’m 40 years old, 6’ and 210 pounds. Self employed, father of four.
I trained seriously in my early 20s then life got in the way and didn’t lift a single weight for 10+ years. I started lifting again around 5-6 years ago and have been very consistent in training but haven’t ever followed any type of diet or nutrition plan.
February of 2021 I had back surgery after sustaining two herniated discs during a light deadlift workout. Since then I haven’t been able to deadlift at all. I have also had to give up most squatting movements. I primarily hip/belt squat on a machine that I made or do single leg work. I have lost a little size from these limitations, but I can’t say that I miss the deadlift or back squat.
I’m excited to track my progress and to have some accountability.
Good luck man!
I’m also a 40-year-old father, although I have half as many kids, with prior back surgeries - I feel your struggles!
Thanks man! Nice to have someone to commiserate with.
Today is the offical start of my Surge Challenge!
Body weight upon waking this morning: 208lbs
Measurements cold:
Chest 44"
Bicep 16.5"
Forearm 14"
Waist at navel 36"
Quad 24"
Calf 16"
Workout 1- Thighs, Lats, Triceps, Forearms
Thighs Pump:
Leg Extension Toes Out 10@75 (plate loaded machine) -rest 10 sec
Leg Curl 10@75 -rest 10 sec
Leg Extension Toes In 10@75 -rest 60 sec
Thighs Stimulate:
Banded Goblet Squat 10@25lb kettle bell with red band -rest 10 sec
Leg Extension 10@50 -rest 10 sec
Leg Curl 10@50 -rest 60 sec
Thighs Flutter:
Leg Extension 20 sec@60 -rest 60 sec
Lats Pump
Barbell Row 8@135 -rest 10 sec
Darden Pullover 8@60 -rest 10 sec
Supinated Grip Pulldown 8@180 -rest 60 sec
Lats Stimulate
Darden Pullover 8@40 -rest 60 sec
Lats Flutter
Darden Pullover 20 sec @50 -rest 60 sec
Triceps Pump
Triceps Press Down 10@50 -rest 10 sec
Dip 10@BW -rest 10 sec
Triceps Press Down 10@50 -rest 60 sec
Triceps Stimulate
Overhead Triceps Extension 8@40 -no rest
Overhead Triceps Extension 8@35 -rest 60 sec
Triceps Flutter
Overhead Triceps Extension 20sec with band -rest 60 sec
Forearm Pump
Seated Barbell Wrist Curl 10@60 -rest 10 sec
Reverse Seated Barbell Curl 10@50 -rest 10 sec
Standing Reverse Barbell Curl 10@ 50 -rest 60 sec
Forearm Stimulate
Seated Barbell Wrist Curl 10@45 -rest 60 sec
Forearm Flutter
Seated Wrist Curl 20 sec@45
Workout 2- Shoulders, Lats, Biceps, Calves
Shoulders Pump
Overhand Bar Hang 40sec -rest 10sec
Dumbbell Lateral Raise 10@20 -rest 10 sec
Cable Upright Row 10@5plates -rest 60 sec
Shoulders Stimulate
OHP 10@75 -rest 10 sec
Dumbbell Lateral Raise 10@10 -rest 10 sec
Dumbbell Farmers Walk 40 steps@65s -rest 10 sec
Shrug 10@135 -rest 60 sec
Shoulders Flutter
Dumbbell Lateral Raise 20sec@15
Lats Pump
BB Row 8@135 (changing to Chest Supported Row, too hard on lower back) -rest 10sec
Darden Pullover 8@45 -rest 10 sec
Pulldown 8@180 -rest 60 sec
Lats Stimulate
Darden Pullover 8@50 -rest 60 sec
Lats Flutter
Darden Pullover 20 sec@50
Biceps Pump
Narrow Grip Barbell Curl 10@65 -rest 10 sec
Chin Up 8@BW -rest 10 sec
Wide Grip Barbell Curl 8@65 -rest 60 sec
Biceps Stimulate
Dumbbell Zotterman Curl 10@20 (too heavy!) -rest 10 sec
Dumbbell Hammer Curl 10@15 (tough) -rest 10 sec
Dumbbell Curl 10@15(brutal) -rest 60 sec
Biceps Flutter
Band Curl 20sec@red band -rest 60 sec
Calves Pump
Seated Calf Raise 12@65lb DBs -rest 10sec
Calf Raise 12@155 -rest 10 sec
Bent Over Calf Raise 12@Red Band -rest 60 sec
Calves Stimulate
Leg Curl 8@60 -rest 10 sec
Calf Raise 12@135 -rest 60 sec
Calves Flutter
Calf Raise 20 sec@135
The Biceps Stimulate Phase was intense to say the least, definitely my favorite so far.
The Calves Block was a nice pump.
I need more volume or perhaps different exercises for Lats.
I loved the biceps block too! Did it this morning (day 2). I’ve never enjoyed training arms because it always seemed like a waste, but liked this.
For the lats block you might try lightening the weights and really focusing on the contractions? It was my favorite so far. To put in perspective I usually work bent over rows more as a power row and use 225 to 275lbs, but only 135 so far with this training because I isolate so much. Might help.
I’ll try going lighter on the Lats in the future. I’m substituting chest supported rows for the BOR next time due to back issues. The biceps and triceps blocks are definitely tough. Like you, I don’t usually train arms, and when I do it’s 3 sets of one exercise.
What’s up with lats?
Describe what you mean.
I think it’s just trying to Bent Over Row is too much stress on my lower back and it threw me off. I plan to substitute the seated row or chest supported row and see how it goes. The close grip (neutral) seated row is one of my favorite exercises, and one that I get good mind muscle connection with.
Workout 3- Chest, Biceps, Triceps, Legs
Chest Pump
Barbell Bench press 10@185 -rest 10 sec
Dumbell Fly 10@30s -rest 10 sec
Push Up 10@BW+Red Band -rest 60 sec
Chest Stimulate
Barbell Bench Press 10@135 -rest 60 sec
Chest Flutter
Barbell Bench Press 20sec@135
Biceps Pump
Narrow Grip Barbell Curl 10@65 -rest 10 sec
Chin Up 8@BW -rest 10 sec
Wide Grip Barbell Curl 8@65 -rest 60 sec
Biceps Stimulate
Dumbbell Zotterman Curl 10@15 -rest 10 sec
Dumbbell Hammer Curl 10@15 -rest 10 sec
Dumbbell Curl 10@15 -rest 60 sec
Biceps Flutter
Band Curl 20sec@red band -rest 60 sec
Triceps Pump
Triceps Press Down 10@60 -rest 10 sec
Dip 10@BW -rest 10 sec
Triceps Press Down 10@50 -rest 60 sec
Triceps Stimulate
Overhead Triceps Extension 8@40 -no rest
Overhead Triceps Extension 8@35 -rest 60 sec
Triceps Flutter
Overhead Triceps Extension 20sec with band -rest 60 sec
Legs Pump
Wide Feet Belt Squat 8@100+4 green bands (each band adds approx 25lbs) -rest 10 sec
Narrow Feet Belt Squat 8@100+ 4 green bands -rest 10 sec
Medium Feet Belt Squat 8@100+4 green bands -rest 60 sec
Legs Stimulate
Belt Squat 10@60+ 4 green bands -rest 60 sec
Legs Flutter
Goblet Squat 20sec@35+red band
Easily my favorite workout so far. Great chest pump and burn in the quads from the Pump and Stimulate phases. Lowered the weight on the dumbbell curls, still hard but doable.
This is my belt squat machine. I built it after seeing a picture of a Squatmax. Since my back surgery it has become my primary leg exercise. You can see the 12” green bands that add accumulating resistance. It can accommodate 8 bands and 13 25lb plates. I chose to make use of 25s to allow for a narrow foot placement if desired.
Workout 4- Triceps,Lats,Forearms,Calves
Triceps Pump
Triceps Press Down 10@55 -rest 10 sec
Dip 10@BW -rest 10 sec
Triceps Press Down 10@55 -rest 60 sec
Triceps Stimulate
Overhead Triceps Extension 8@40 -no rest
Overhead Triceps Extension 8@35 -rest 60 sec
Triceps Flutter
Overhead Triceps Extension 20sec with band -rest 60 sec
Lats Pump
Chest Supported Row Row 8@45lb dumbbells -rest 10sec (much better)
Darden Pullover 8@65 -rest 10 sec
Pulldown 8@180 -rest 60 sec
Lats Stimulate
Darden Pullover 8@60 -rest 60 sec
Lats Flutter
Darden Pullover 20 sec@60
Forearm Pump
Seated Barbell Wrist Curl 10@65 -rest 10 sec
Reverse Seated Barbell Curl 10@45 -rest 10 sec
Standing Reverse Barbell Curl 10@ 65 -rest 60 sec
Forearm Stimulate
Seated Barbell Wrist Curl 10@55 -rest 60 sec
Forearm Flutter
Seated Wrist Curl 20 sec@55
Calves Pump
Seated Calf Raise 12@65lb DBs -rest 10sec
Calf Raise 12@185 -rest 10 sec
Bent Over Calf Raise 12@2 Red Bands -rest 60 sec
Calves Stimulate
Leg Curl 8@60 -rest 10 sec
Calf Raise 12@155 -rest 60 sec
Calves Flutter
Calf Raise 20 sec@155
Weight upon waking this morning was 210.8lbs, so up nearly 3 pounds in 10 days. I was able to increase the weight on most exercises, and have experienced almost no soreness. The pumps in smaller muscle groups is unbelievable!
Workout 5- Legs, Chest, Biceps, Forearms
Legs Pump
Wide Feet Belt Squat 8@105+4 green bands (each band adds approx 25lbs) -rest 10 sec
Narrow Feet Belt Squat 8@105+ 4 green bands -rest 10 sec
Medium Feet Belt Squat 8@105+4 green bands -rest 60 sec
Legs Stimulate
Belt Squat 10@60+ 4 green bands -rest 60 sec
Legs Flutter
Goblet Squat 20sec@35+ 2 red bands
Chest Pump
Barbell Bench press 10@185 -rest 10 sec
Dumbell Fly 10@30s -rest 10 sec
Push Up 10@BW+ 2Red Bands -rest 60 sec
Chest Stimulate
Barbell Bench Press 10@140 -rest 60 sec
Chest Flutter
Barbell Bench Press 20sec@140
Biceps Pump
Narrow Grip Barbell Curl 10@65 -rest 10 sec
Chin Up 8@BW -rest 10 sec
Wide Grip Barbell Curl 8@65 -rest 60 sec
Biceps Stimulate
Dumbbell Zotterman Curl 10@15 -rest 10 sec
Dumbbell Hammer Curl 10@15 -rest 10 sec
Dumbbell Curl 10@15 -rest 60 sec
Biceps Flutter
Band Curl 20sec@red band -rest 60 sec
Forearm Pump
Seated Barbell Wrist Curl 10@65 -rest 10 sec
Reverse Seated Barbell Curl 10@45 -rest 10 sec
Standing Reverse Barbell Curl 10@ 65 -rest 60 sec
Forearm Stimulate
Seated Barbell Wrist Curl 10@55 -rest 60 sec
Forearm Flutter
Seated Wrist Curl 20 sec@55
Forgot to log this workout on Tuesday. The biceps and forearms pump was wonderfully painful. I’m finding the Stimulate phase difficult to finish without rest pause even with lighter weight. I believe the slow negatives are really helping me find mind-muscle connection. Still basically no soreness.
Workout 6 Thighs, Shoulders, Calves, Chest
Thighs Pump:
Leg Extension Toes Out 10@75 (plate loaded machine) -rest 10 sec
Leg Curl 10@75 -rest 10 sec
Leg Extension Toes In 10@75 -rest 60 sec
Thighs Stimulate:
Banded Goblet Squat 10@23lb kettle bell with 2 red bands -rest 10 sec
Leg Extension 10@50 -rest 10 sec
Leg Curl 10@50 -rest 60 sec
Thighs Flutter:
Leg Extension 20 sec@75 -rest 60 sec
Shoulders Pump
Overhand Bar Hang 40sec -rest 10sec
Dumbbell Lateral Raise 10@20 -rest 10 sec
Cable Upright Row 10@5plates -rest 60 sec
Shoulders Stimulate
OHP 10@95 -rest 10 sec
Dumbbell Lateral Raise 10@15 -rest 10 sec
Dumbbell Farmers Walk 50 steps@65s -rest 10 sec
Shrug 10@ 65lb dumbbells -rest 60 sec
Shoulders Flutter
Dumbbell Lateral Raise 20sec@15
Calves Pump
Seated Calf Raise 12@65lb DBs -rest 10sec
Calf Raise 12@185 -rest 10 sec
Bent Over Calf Raise 12@2 Red Bands -rest 60 sec
Calves Stimulate
Leg Curl 8@60 -rest 10 sec
Calf Raise 12@155 -rest 60 sec
Calves Flutter
Calf Raise 20 sec@155
Chest Pump
Barbell Bench press 10@185 -rest 10 sec
Dumbell Fly 10@30s -rest 10 sec
Push Up 10@BW+ 2Red Bands -rest 60 sec
Chest Stimulate
Barbell Bench Press 10@140 -rest 60 sec
Chest Flutter
Barbell Bench Press 20sec@140
Some improvements in weight on the Thighs and Shoulders sections. Calves pump is great!
Workout 7 Biceps,Triceps,Lats,Forearms
Biceps Pump
Narrow Grip Barbell Curl 10@65 -rest 10 sec
Chin Up 8@BW -rest 10 sec
Wide Grip Barbell Curl 8@65 -rest 60 sec
Biceps Stimulate
Dumbbell Zotterman Curl 10@15 -rest 10 sec
Dumbbell Hammer Curl 10@15 -rest 10 sec
Dumbbell Curl 10@15 -rest 60 sec
Biceps Flutter
Band Curl 20sec@red band -rest 60 sec
Triceps Pump
Triceps Press Down 10@55 -rest 10 sec
Dip 10@BW -rest 10 sec
Triceps Press Down 10@55 -rest 60 sec
Triceps Stimulate
Overhead Triceps Extension 8@40 -no rest
Overhead Triceps Extension 8@35 -rest 60 sec
Triceps Flutter
Overhead Triceps Extension 20sec with band -rest 60 sec
Lats Pump
Chest Supported Row Row 8@45lb dumbbells -rest 10sec (much better)
Darden Pullover 8@65 -rest 10 sec
Pulldown 8@180 -rest 60 sec
Lats Stimulate
Darden Pullover 8@60 -rest 60 sec
Lats Flutter
Darden Pullover 20 sec@60
Forearm Pump
Seated Barbell Wrist Curl 10@65 -rest 10 sec
Reverse Seated Barbell Curl 10@45 -rest 10 sec
Standing Reverse Barbell Curl 10@ 65 -rest 60 sec
Forearm Stimulate
Seated Barbell Wrist Curl 10@55 -rest 60 sec
Forearm Flutter
Seated Wrist Curl 20 sec@55
Great workout! Really like this combo of body parts. Extra tough to get threw the forearm work after the Bicep and Lat blocks.
Body weight was the same today as last week, so looks like I need to increase my calories closer to 3500. All measurements basically the same as 2 weeks ago.
Looks good!
Why not try 3600 calories per day?
Definitely going to try to increase my intake!
Workout 8 Shoulders, Calves, Legs, Chest
Shoulders Pump
Overhand Bar Hang 45sec -rest 10sec
Dumbbell Lateral Raise 10@20 -rest 10 sec
Cable Upright Row 10@5plates -rest 60 sec
Shoulders Stimulate
OHP 10@95 -rest 10 sec
Dumbbell Lateral Raise 10@15 -rest 10 sec
Dumbbell Farmers Walk 60 steps@65s -rest 10 sec
Shrug 10@ 65lb dumbbells -rest 60 sec
Shoulders Flutter
Dumbbell Lateral Raise 20sec@15
Calves Pump
Seated Calf Raise 15@65lb DBs -rest 10sec
Calf Raise 12@185 -rest 10 sec
Bent Over Calf Raise 12@2 Red Bands -rest 60 sec
Calves Stimulate
Leg Curl 8@60 -rest 10 sec
Calf Raise 12@155 -rest 60 sec
Calves Flutter
Calf Raise 20 sec@185
Legs Pump
Wide Feet Belt Squat 8@105+4 green bands (each band adds approx 25lbs) -rest 10 sec
Narrow Feet Belt Squat 8@105+ 4 green bands -rest 10 sec
Medium Feet Belt Squat 8@105+4 green bands -rest 60 sec
Legs Stimulate
Belt Squat 10@60+ 4 green bands -rest 60 sec
Legs Flutter
Goblet Squat 20sec@35+ black band
Chest Pump
Barbell Bench press 10@205 -rest 10 sec
Dumbell Fly 10@30s -rest 10 sec
Push Up 12@BW+ 2Red Bands -rest 60 sec
Chest Stimulate
Barbell Bench Press 10@140 -rest 60 sec
Chest Flutter
Barbell Bench Press 20sec@140
Excellent Leg and Chest workout. I really enjoy working calves before squatting. I was able to increase the weight on the bench by 20 lbs and still finish the workout as prescribed.
Workout 9 Lats, Triceps, Biceps, Chest
Lats Pump
Chest Supported Row Row 8@45lb dumbbells -rest 10sec (much better)
Darden Pullover 8@65 -rest 10 sec
Pulldown 8@180 -rest 60 sec
Lats Stimulate
Darden Pullover 8@65 -rest 60 sec
Lats Flutter
Darden Pullover 20 sec@65
Triceps Pump
Triceps Press Down 10@55 -rest 10 sec
Dip 12@BW -rest 10 sec
Triceps Press Down 10@55 -rest 60 sec
Triceps Stimulate
Overhead Triceps Extension 8@40 -no rest
Overhead Triceps Extension 8@35 -rest 60 sec
Triceps Flutter
Overhead Triceps Extension 20sec with band in each hand -rest 60 sec
Biceps Pump
Narrow Grip Barbell Curl 10@65 -rest 10 sec
Chin Up 8@BW -rest 10 sec
Wide Grip Barbell Curl 8@65 -rest 60 sec
Biceps Stimulate
Dumbbell Zotterman Curl 10@15 -rest 10 sec
Dumbbell Hammer Curl 10@15 -rest 10 sec
Dumbbell Curl 10@15 -rest 60 sec
Biceps Flutter
Band Curl 20sec@red band in each hand -rest 60 sec
Chest Pump
Barbell Bench press 10@205 -rest 10 sec
Dumbell Fly 10@30s -rest 10 sec
Push Up 12@BW with feet elevated -rest 60 sec
Chest Stimulate
Barbell Bench Press 10@140 -rest 60 sec
Chest Flutter
Barbell Bench Press 20sec@140
Workout 10 Thighs, Calves, Shoulders, Biceps
Thighs Pump:
Leg Extension Toes Out 10@75 (plate loaded machine) -rest 10 sec
Leg Curl 10@75 -rest 10 sec
Leg Extension Toes In 10@75 -rest 60 sec
Thighs Stimulate:
Banded Goblet Squat 10@23lb kettle bell with 2 red bands -rest 10 sec
Leg Extension 10@50 -rest 10 sec
Leg Curl 10@50 -rest 60 sec
Thighs Flutter:
Leg Extension 20 sec@75 -rest 60 sec
Calves Pump
Seated Calf Raise 15@65lb DBs -rest 10sec
Calf Raise 12@185 -rest 10 sec
Bent Over Calf Raise 12@2 Red Bands -rest 60 sec
Calves Stimulate
Leg Curl 8@60 -rest 10 sec
Calf Raise 12@155 -rest 60 sec
Calves Flutter
Calf Raise 20 sec@185
Shoulders Pump
Overhand Bar Hang 45sec -rest 10sec
Dumbbell Lateral Raise 10@20 -rest 10 sec
Cable Upright Row 10@6plates -rest 60 sec
Shoulders Stimulate
OHP 10@95 -rest 10 sec
Dumbbell Lateral Raise 10@15 -rest 10 sec
Dumbbell Farmers Walk 60 steps@65s -rest 10 sec
Shrug 10@ 65lb dumbbells -rest 60 sec
Shoulders Flutter
Dumbbell Lateral Raise 20sec@15
Biceps Pump
Narrow Grip Barbell Curl 10@65 -rest 10 sec
Chin Up 8@BW -rest 10 sec
Wide Grip Barbell Curl 8@65 -rest 60 sec
Biceps Stimulate
Dumbbell Zotterman Curl 10@15 -rest 10 sec
Dumbbell Hammer Curl 10@15 -rest 10 sec
Dumbbell Curl 10@15 -rest 60 sec
Biceps Flutter
Band Curl 20sec@red band in each hand