About me: 48 yoa, 5’11, 191 lbs. 30 years active duty military, so I train around injuries going forward. Got into high tension band work during COVID, so my current programming is centered on that, sandbag carries, and prowler/sled work. Some cycling, my first century ride coming up the end of June. I walk 45 minutes every morning. Primary goal GPP and body comp (will cut down to 180 lbs over the next few months). Former Crossfitter and Wendler 5/3/1 disciple.
Recovery day today.
Thursday 6.9.22
AM: 45 minute walk (fasted)
PM:
A1: Banded chest press - cluster set
A2: Banded pec crossover
A3: Calf - giant set
B: Split squat - drop set of death
C1: Banded OHP - drop set
C2: Lateral Raise
C3: Banded rear delt
D: Split squat - drop set of death
E1: Banded deadlift
E2: Hyperextensions
F1: Concentration curls
F2: OH tricep extensions
G1: Ab roller
G2: Sandbag squats
G3: Prowler push/pull
G4: Sandbag carries
Diet: (1) Surge Workout Fuel, (16 oz) steak, (6) hard boiled eggs, (4 slices) cheese
2,248 kcal, 265g protein, 66g carbs
Friday 6.10.22
AM: 45 minute walk
Recovery
Sunday 6.12.22
AM - 60 min walk (fasted)
PM - 45 min cycling (sprint and hill work)
Monday 6.13.22
Surge Challenge Day 1
Thighs, Lats, Triceps, Forearms
Day one is in the books. I’m a long time Plazma user and huge fan of the product, and Surge Workout Fuel is noticeably different. Will give it a few more workouts to evaluate, and ensure it is not just a placebo effect. First impression is very positive. Exceptional lats, forearms and triceps blocks. Muscle bodies felt full, mind-muscle connection was very high. Thighs block will improve, I have not done leg extensions or curls in a few years, came in too light and just did not get a great pump in my legs. Substituted banded front squats for leg presses, and that exercise in the stimulate phase was effective.
Phase 1 - thighs, lats, fore, tris
THIGHS BLOCK
Pump
Leg Extension, Toes Out - 10 Reps
Leg Curl - 10 Reps
Leg Extension, Toes In - 10 Reps
.
Stimulate
Banded FS - 10 Reps
Leg Extension - 10 Reps
Leg Curl Machine - 8 Reps
Flutter
Leg Extension - 20 Sec…
Lat
Pump
Banded Row - 8 Reps
Darden Pullover - 8 Reps
Supinated banded row - 8 Reps
Stimulate
Darden Pullover - 8 Reps
Flutter
Darden Pullover - 20 Sec.
Forearms
Pump
Seated Barbell Wrist Curl - 10 Reps
Reverse Seated Barbell Wrist Curl - 10 Reps
Standing Reverse Barbell Curl - 10 Reps
Stimulate
Seated Barbell Wrist Curl - 10 Reps
Flutter
Seated Barbell Wrist Curl - 20 Sec.
Tris
Pump
Banded Triceps Extension - 10 Reps
Bench Dip - 10 Reps
Triceps Banded Pressdown - 10 reps
Stimulate
Banded Overhead Triceps Extension - 8
DB Overhead Triceps Extension - 8 Reps
Flutter
Triceps Banded Pressdown - 20 Sec.
You should add what weights you’re using. It is helpful for others as a calibration, and also will be good as you repeat the blocks.
Not gonna lie - typing my training log on my phone is a pain in the ass. I’m old school, logging my workouts in a notebook. Giving this a try….
Copy and paste from previous sessions (once you’ve typed each body part) then edit as rqd - that’s my usual go to.
Good idea - thanks.
Tuesday 6.14.22 - Happy Birthday US Army!
AM: 90 minute ruck march @ 35 lbs, 1 serving Surge Workout Fuel.
Man, the SWF works awesome in high heat/humidity endurance training.
Nice work. Sorry I mistakenly posted a general comment (I since deleted) that wasn’t meant for your log.
All good, brother
For each body part, there three distinct phases: pump, stimulate and flutter. Each phase has 1-4 exercise. Very interesting programming.
How much are you resting between each exercise/set of each phase?
I see it’s 60 seconds between phase, to allow the pump to build. But what about WITHIN each phase?
Typically 10 second test between exercises within the phase. Sometimes no rest (biceps for example). I will post more of these details in my training log, starting today.
Wednesday 6.15.22
Surge Challenge - Workout 2 (shoulders, lats, biceps, calves)
For the next few weeks I will not have access to a commercial gym, and so I will be training with minimal equipment: bands, a few dumbbells, sandbags and a plate carrier. Excited to apply these training principles with movement/exercise modifications.
Overall impression from workout 2: band work translates extremely well to this programming. This program can absolutely be done with minimal equipment. Incredible pump from the bicep block, I even discovered a new vein on my right bicep (no kidding). Shoulder block was solid, will need a few modifications next workout (almost hit failure late in the stimulate phase). Calf workout also needs some adjustments, some cramping and difficulty with 5 second negatives due to the short range of motion.
SHOULDERS BLOCK
Pump
A1: Overhand Bar Hang - 40 Sec.
-10 sec rest
A2: Dumbbell Lateral Raise, 10 Reps @ 25 lbs
-10 sec rest
A3: Upright Row w/ Bands, 10 Reps
-60 sec rest
Stimulate
B1: Overhead Press w/bands - 10 Reps
-10 sec rest
B2: Dumbbell Lateral Raise - 10 Reps @ 15 lbs
-10 sec rest
B3: Sandbag Farmer’s Walk - 40 Steps @ 2x50lb sandbags
-10 sec rest
B4: Sandbag Shrug - 10 Reps @ 1x65lb sandbag
-60 sec rest
Flutter
C: Dumbbell Lateral Raise - 20 Sec. @ 15 lbs
-60 sec rest
LATS BLOCK
Pump
A1: Barbell Row w/bands - 8 Reps
-10 sec rest
A2: Darden Pullover w/bands - 8 Reps
-10 sec rest
A3: Supinated-Grip Pulldown w/bands - 8 Reps
-60 sec rest
Stimulate
B: Darden Pullover w/bands - 8 Reps
-60 sec rest
Flutter
C: Darden Pullover w/bands - 20 Sec @ 25 lbs
-60 sec rest
BICEPS BLOCK
Pump
A1: Concentration Curl w/bands - 8 Reps
-10 sec rest
A2: Hammer Curl w/bands - 8 Reps
-10 sec rest
A3: Wide Grip Curl w/bands- 8 Reps
-60 sec rest
Stimulate
B1: Dumbbell Zotterman Curl - 10 Reps @ 15 lbs
Rotate DB to hammer - no rest
B2: Dumbbell Hammer Curl - 10 Reps
Rotate DB to regular - no rest
B3: Dumbbell Regular Curl - 10 Reps
-60 sec rest
Flutter
C: Curl w/bands - 20 sec.
-60 sec rest
CALVES BLOCK
Pump
A: Bodyweight 3-way Calf raise - 3x12
-60 sec rest
Stimulate
B1: Standing Calf raise w/bands & 25lb Plate Carrier - 8 Reps
-10 sec rest
B2: Calf Raise - 12 Reps
-60 sec rest
Flutter
C: Calf Raise w/bands - 20 Sec.
Thursday 6.16.22
AM: 45 minute walk
Bumping up my daily kcals to 3,500, per Dr Darden’s instructions. Somewhat challenging, as I’m keeping the bulk of my diet “clean” (beef, eggs, vegetables, fruit, rice, no dairy). But coming out of a cut…. I feel great!
Friday 6.17.22
Surge Challenge - Workout 3 (chest, biceps, triceps, legs)
Incredible pump in all 4 muscle groups today. Just love this protocol, training is a blast.
CHEST BLOCK
Pump
A1: Chest Press w/bands - 10 Reps
A2: Bent-Armed Fly w/bands - 10 Reps
A3: Pushup - 10 Reps
Stimulate
B: Fat Grip Chest Press w/bands - 10 Reps
Flutter
C: X-over - 20 Sec.
BICEPS BLOCK (Unilateral - second arm after calves)
Pump
A1: Concentration Curl w/bands - 8 Reps
A2: Hammer Curl w/bands - 8 Reps
A3: Wide Grip Curl w/bands- 8 Reps
Stimulate
B1: Dumbbell Zotterman Curl - 10 Reps @ 15 lbs
Rotate DB to hammer - no rest
B2: Dumbbell Hammer Curl - 10 Reps
Rotate DB to regular - no rest
B3: Dumbbell Regular Curl - 10 Reps
Flutter
C: Curl w/bands - 20 sec.
TRICEPS BLOCK
Pump
A1: Triceps Pressdown w/bands - 10 Reps
A2: Bench Dip - 10 Reps
A3: Triceps Pressdown w/bands - 8 Reps
Stimulate
B1: Overhead Triceps Extension w/bands - 8 Reps
B2: Overhead Triceps Extension with One Dumbbell - 8 Reps @ 25lb
Flutter
C: Triceps Pressdown w/bands - 20 Sec.
LEGS BLOCK
Pump
A: Split Squat w/bands - 3x10
Stimulate
B: Bulgarian Split Squat - 10 reps @ bodyweight
Flutter
C: Bodyweight Split Squat w/ bands - 20 Sec.
Stretching: Egoscue, Chest, Triceps, Biceps, Hip Flexor
AM: 45 minute walk