Antimadder’s Surge Challenge Training Log

Training Logs
21

Workout 11 Chest, Lats, Triceps, Calves
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

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

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

The triceps stimulate phase is like torture!

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22

A few pump picks!

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23

Workout 12 Legs, Calves, Shoulders, Biceps
Legs Pump
Wide Feet Belt Squat 8@110+4 green bands (each band adds approx 25lbs) -rest 10 sec
Narrow Feet Belt Squat 8@110+ 4 green bands -rest 10 sec
Medium Feet Belt Squat 8@110+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

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@65 -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 65 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

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24

Workout 13 Thighs, Chest, Lats, 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@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

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

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

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

25

Workout 14 Biceps, Triceps, Shoulders, Legs
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

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

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 65 steps@65s -rest 10 sec
Shrug 10@ 65lb dumbbells -rest 60 sec
Shoulders Flutter
Dumbbell Lateral Raise 20sec@15

Legs Pump
Wide Feet Belt Squat 8@110+4 green bands (each band adds approx 25lbs) -rest 10 sec
Narrow Feet Belt Squat 8@110+ 4 green bands -rest 10 sec
Medium Feet Belt Squat 8@110+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

26

Workout 15 Lats, Chest, Biceps, Calves
Lats Pump
Chest Supported Row Row 8@50lb 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

Chest Pump
Barbell Bench press 10@205 -rest 10 sec
Dumbell Fly 10@30s -rest 10 sec
Push Up 15@BW with feet elevated -rest 60 sec
Chest Stimulate
Barbell Bench Press 10@140 -rest 60 sec
Chest Flutter
Barbell Bench Press 20sec@145

Biceps Pump
Narrow Grip Barbell Curl 10@70 -rest 10 sec
Chin Up 8@BW -rest 10 sec
Wide Grip Barbell Curl 8@70 -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

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@70 -rest 10 sec
Calf Raise 12@160 -rest 60 sec
Calves Flutter
Calf Raise 20 sec@185

27

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Pumped up calves!

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28

Workout 16 Leg, Calves, Shoulders, Triceps
Legs Pump
Wide Feet Belt Squat 8@110+4 green bands (each band adds approx 25lbs) -rest 10 sec
Narrow Feet Belt Squat 8@110+ 4 green bands -rest 10 sec
Medium Feet Belt Squat 8@110+4 green bands -rest 60 sec
Legs Stimulate
Belt Squat 10@60+ 4 green bands -rest 60 sec
Legs Flutter
Goblet Squat 20sec@40+ black band

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@70 -rest 10 sec
Calf Raise 12@160 -rest 60 sec
Calves Flutter
Calf Raise 20 sec@185

Shoulders Pump
Overhand Bar Hang 60sec -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 65 steps@65s -rest 10 sec
Shrug 10@ 65lb dumbbells -rest 60 sec
Shoulders Flutter
Dumbbell Lateral Raise 20sec@15

Triceps Pump
Triceps Press Down 10@60 -rest 10 sec
Dip 12@BW -rest 10 sec
Triceps Press Down 10@60 -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

29

Workout 17 Shoulders, Legs, Chest, Forearms
Shoulders Pump
Overhand Bar Hang 60sec -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 65 steps@65s -rest 10 sec
Shrug 10@ 65lb dumbbells -rest 60 sec
Shoulders Flutter
Dumbbell Lateral Raise 20sec@15

Legs Pump
Wide Feet Belt Squat 8@110+4 green bands (each band adds approx 25lbs) -rest 10 sec
Narrow Feet Belt Squat 8@110+ 4 green bands -rest 10 sec
Medium Feet Belt Squat 8@110+4 green bands -rest 60 sec
Legs Stimulate
Belt Squat 10@60+ 4 green bands -rest 60 sec
Legs Flutter
Goblet Squat 20sec@40+ black band

Chest Pump
Barbell Bench press 10@205 -rest 10 sec
Dumbell Fly 10@30s -rest 10 sec
Push Up 15@BW with feet elevated -rest 60 sec
Chest Stimulate
Barbell Bench Press 10@140 -rest 60 sec
Chest Flutter
Barbell Bench Press 20sec@145

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