B Dawg’s Surge Challenge Log

Training Logs T Nation Plan Logs
23

Monday 6.20.22

Surge Challenge - Workout 4 (triceps, lats, forearms, calves)

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: Overhead Triceps Extension w/bands - 20 Sec.

LATS BLOCK
Pump
A1: Barbell Row w/bands - 8 Reps
A2: Darden Pullover w/bands - 8 Reps
A3: Supinated-Grip Pulldown w/bands - 8 Reps
Stimulate
B: Darden Pullover w/bands - 8 Reps
Flutter
C: Row - pronated

FOREARMS BLOCK
Pump
A1: Seated DB Wrist Curl - 10 Reps @ 25lbs
A2: Reverse Seated DB Wrist Curl - 10 Reps @ 15 lbs
A3: Standing Reverse DB Curl - 10 Reps @ 25 lbs
Stimulate
B: Seated DB Fat Grip Wrist Curl - 10 Reps @ 25lbs
Flutter
C1: Seated DB Fat Grip Wrist Curl - 20 Sec.
C2: Jazz Hands

CALVES BLOCK
Pump
A: Bodyweight 3-way Calf raise - 3x12
Stimulate
B1: Standing Calf raise w/bands & 25lb Plate Carrier - 8 Reps
B2: Calf Raise - 12 Reps
Flutter
C: Calf Raise w/bands - 20 Sec.

24

Enjoying your logs!! In 4 workouts, you’ve hit Lats and Triceps 3 times, but Chest and Shoulders only once. Everything else has been hit twice, as one would expect. Is there some behind-the-scenes or feedback issues that yuo left off the log?
Thanks! Scott

1 Like
25

Great question. The next 2 workouts will balance it out, each body part getting hit three times over two weeks/six workouts.

1 Like
26

Wednesday 6.22.22

Surge Challenge - Workout 5 (legs, chest, biceps, forearms)

Chest and biceps are just blowing up. Some leg cramping, which is not uncommon for me. Surge is legit. I am a long time Plazma user, and without question Surge is now my supplement of choice.

LEGS BLOCK

Pump

A: Split Squat w/bands - 3x10

-rest 60

Stimulate

B: Bulgarian Split Squat - 10 reps @ bodyweight

Rest 60

Flutter

C: Bodyweight Split Squat w/ bands - 20 Sec.

CHEST BLOCK

Pump

A1: Chest Press w/bands - 10 Reps

-rest 10

A2: Bent-Armed Fly w/bands - 10 Reps

-rest 10

A3: Pushup - 10 Reps

-rest 60

Stimulate

B: Fat Grip Chest Press w/bands - 10 Reps

Flutter

-rest 60

C: Chest Press w/bands - 20 Sec.

BICEPS BLOCK

Pump

A1: Concentration Curl w/bands - 8 Reps

-rest 10

A2: Hammer Curl w/bands - 8 Reps

-rest 10

A3: Wide Grip Curl w/bands- 8 Reps

-rest 60

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

-rest 60

Flutter

C: Curl w/bands - 20 sec.

FOREARMS BLOCK

Pump

A1: Seated DB Wrist Curl - 10 Reps @ 25lbs

-rest 10

A2: Reverse Seated DB Wrist Curl - 10 Reps @ 15 lbs

-rest 10

A3: Standing Reverse DB Curl - 10 Reps @ 25 lbs

-rest 60

Stimulate

B: Seated DB Fat Grip Wrist Curl - 10 Reps @ 25lbs

-rest 60

Flutter

C: Seated DB Fat Grip Wrist Curl - 20 Sec.

Finisher: Sandbag carry complex (8 Minutes)

3 Likes
27

Might be helpful, and kind of a long story, but brought me success- I dealt with leg cramping for years- decades. I’d wake up in the middle of the night with the worst cramps. Started as calves and moved to hamstrings. Dehydration was a big factor, training hard, etc. But I started monitoring, aka paying attention, to my blood work and noticed I was always on the lowest side of normal for sodium and potassium. Doctor ordered more tests and I was also low on magnesium. So, with my doctor’s permission I started drinking Morton’s lite salt and water and keeping my sodium and potassium high- lots of fruits and vegetables, like a lot! Salted everything to taste, plus 1/4 tsp lite salt once or twice a day, and a magnesium supplement for insurance. Tracking it I consume around 6,000mg salt and 8,000mg potassium. Many studies and my empirical experience shows ratio matters more than numbers given to the masses to keep people who don’t consume enough potassium safe. I absolutely don’t recommend this without CMP tests, but for me I haven’t had a cramp in several years and my sodium and potassium and still on the lower side of normal but not like they were. Again, might be something to look into AFTER blood work.

1 Like
28

Thanks Tomato. I will add that to my next labs. Always dealing with cramping during ab work (like, 100% of the time). My typical treatment is to stop doing direct ab work….

29

Depending on pricing and if insurance is covering it, you can just get a BMP (basic metabolic panel) instead of CMP (compete metabolic panel) the CMP checks liver as well and is cheaper in my area for out of pocket- $15. Interestingly, they’re both cheaper than just checking sodium ($10) and potassium ($20). If doing on your own ask what the direct lab pricing for cash is, sometimes you can find it online. Usually people just use insurance, but sometimes one just wants some labs without the doctors visit. I work in community medical and helping people find cheaper ways is part of what I often do so I share.

Only time I’ve gotten ab cramps is during sex, which isn’t a good time for them lol.

30

Friday 6.24.22

Surge Challenge - Workout 6 (thighs, shoulders, calves, chest)

Rough week, long day. Workout energy was initially low, then something kicked in and had my best workout to date in this challenge. Massive pumps in all four blocks. Drinking this much Surge (two servings pre and intra, one before bed) just zaps my appetite, unlike some other observations. I have to force myself to eat post workout. Amazing product.

THIGHS BLOCK
Pump
A1: Pike Leg Extension, Toes Out - 10 Reps
A2: Nordic Leg Curl - 8 Reps
A3: DB Leg Extension, Toes In - 10 Reps @ 25lbs
Stimulate
B1: Front Squat w/bands - 10 Reps
B2: Pike Leg Extension - 10 Reps
B3: Nordic Leg Curl - 8 Reps
Flutter
C: Front Squat w/bands - 20 Sec.

SHOULDERS BLOCK
Pump
A1: Overhand Bar Hang - 40 Sec.
A2: Dumbbell Lateral Raise, 10 Reps @ 25 lbs
A3: Upright Row w/ Bands, 10 Reps
Stimulate
B1: Overhead Press w/bands - 10 Reps
B2: Dumbbell Lateral Raise - 10 Reps @ 15 lbs
B3: Sandbag Farmer’s Walk - 40 Steps @ 2x50lb sandbags
B4: Sandbag Shrug - 10 Reps @ 1x65lb sandbag
Flutter
C: Dumbbell Lateral Raise - 20 Sec. @ 15 lbs

CALVES BLOCK
Pump
A: Bodyweight 3-way Calf raise - 3x12
Stimulate
B1: Standing Calf raise w/bands & 25lb Plate Carrier - 8 Reps
B2: Calf Raise - 12 Reps
Flutter
C: Calf Raise w/bands - 20 Sec.

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: Chest Press w/bands - 20 Sec.

2 Likes
31

Monday 6.27.22 Surge Challenge - Workout 7 (Biceps, Triceps, Lats, Forearms)

LOTS of accumulated fatigue in my arms, this sequence of lats after bi/Tri and followed by forearms is intense.

Love band work. My minimalist gym is absolutely passing the test with this programming and supplement.

BICEPS BLOCK

Pump

A1: Concentration Curl w/bands - 8 Reps

-rest 10

A2: Hammer Curl w/bands - 8 Reps

-rest 10

A3: Wide Grip Curl w/bands- 8 Reps

-rest 60

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

-rest 60

Flutter

C: Curl w/bands - 20 sec.

Triceps

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

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 BLOCK

Pump

A1: Seated DB Wrist Curl - 10 Reps @ 25lbs

-rest 10

A2: Reverse Seated DB Wrist Curl - 10 Reps @ 15 lbs

-rest 10

A3: Standing Reverse DB Curl - 10 Reps @ 25 lbs

-rest 60

Stimulate

B: Seated DB Fat Grip Wrist Curl - 10 Reps @ 25lbs

-rest 60

Flutter

C: Seated DB Fat Grip Wrist Curl - 20 Sec.

Finisher: Sandbag carry complex (8 minutes)

32

Wednesday 6.29.22 Surge Challenge - Workout 8 (Shoulders, calves, legs, chest)

Intensity is increasing, as my timing is more dialed in. Able to get the necessary stimulation without drifting into failure. Dramatic increase in vascularity, even on off days, which is noteworthy because I am not that lean (started this protocol coming out of a bulk phase).

SHOULDERS BLOCK

Pump

A1: Overhand Bar Hang - 40 Sec.

A2: OHP

A3: DB Laterals

Stimulate

B1: Overhead Press w/bands - 10 Reps

B2: Dumbbell Lateral Raise - 10 Reps @ 15 lbs

B3: Sandbag Farmer’s Walk - 40 Steps @ 2x50lb sandbags

B4: DB Shrug - 10 Reps

Flutter

C: Dumbbell Lateral Raise - 20 Sec. @ 15 lbs

CALVES BLOCK

Pump

A: Bodyweight 3-way Calf raise - 3x12

Stimulate

B1: Standing Calf raise w/bands & 25lb Plate Carrier - 8 Reps

B2: Calf Raise - 12 Reps

Flutter

C: Calf Raise 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.

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.

3 Likes
33

Friday 7.1.22 Surge Challenge - Workout 9 (Lats, Triceps, Biceps, Chest)

Great start to my vacation weekend.

LATS BLOCK

Pump
A1: Barbell Row w/bands - 8 Reps
A2: Darden Pullover w/bands - 8 Reps
A3: Supinated-Grip Pulldown w/bands - 8 Reps

Stimulate
B: Darden Pullover w/bands - 8 Reps

Flutter
C: Row - pronated

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.

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.

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.

1 Like
34

Good job dialing in your training. It sometimes takes a little time to do it well.

We’re not a fan of gaining fat while gaining muscle, especially when it’s not challenging to lose fat while gaining muscle. We can help with that.

What are your plans after the 12th workout?

Do you want another two-week phase? Ellington is planning some changes.

What are your goals, and how can we help you achieve them?

35

I would love another two week plan! Goal is body comp - drop some body fat, retain muscle. I like to lift more often than three days per week - more of a mental health thing for me. I love to train. I also like loaded carries, Prowler work (I own one). Hard conditioning, HIIT, CrossFit WODs as finishers. I walk 45 minutes every morning with my wife, so no problem with additional NEPA.

36

Tuesday 7.5.22 Surge Challenge - Workout 10 (Thighs, calves, shoulders, biceps)

First session after a 4 day holiday break. No lifting, but very active with hiking, swimming, volleyball, a 5k and biking in 100 degree heat. The daily Surge Workout Fuel kept me hydrated through it all. This product is amazing.

Very good session today, the full recovery period gave me a little extra power and endurance in all my blocks.

THIGHS 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.

CALVES BLOCK
Pump
A: Bodyweight 3-way Calf raise - 3x12

Stimulate
B1: Standing Calf raise w/bands & 25lb Plate Carrier - 8 Reps
B2: Calf Raise - 12 Reps

Flutter
C: Calf Raise w/bands - 20 Sec.

SHOULDERS BLOCK
Pump
A1: Overhand Bar Hang - 40 Sec.
A2: OHP
A3: DB Laterals

Stimulate
B1: Overhead Press w/bands - 10 Reps
B2: Dumbbell Lateral Raise - 10 Reps @ 15 lbs
B3: Sandbag Farmer’s Walk - 40 Steps @ 2x50lb sandbags
B4: DB Shrug - 10 Reps

Flutter
C: Dumbbell Lateral Raise - 20 Sec. @ 15 lbs

BICEPS BLOCK (Unilateral)
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.

2 Likes
37

Saturday 7.9.22 Surge Challenge - Workout 11 (chest, lats, triceps, calves)

Took the last 3 days off, recovering from food poisoning. Brutal. Not my best workout, but got it done.

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.

LATS BLOCK

Pump
A1: Barbell Row w/bands - 8 Reps
A2: Darden Pullover w/bands - 8 Reps
A3: Supinated-Grip Pulldown w/bands - 8 Reps

Stimulate
B: Darden Pullover w/bands - 8 Reps

Flutter
C: Row - pronated

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.

CALVES BLOCK

Pump
A: Bodyweight 3-way Calf raise - 3x12

Stimulate
B1: Standing Calf raise w/bands & 25lb Plate Carrier - 8 Reps
B2: Calf Raise - 12 Reps

Flutter

C: Calf Raise w/bands - 20 Sec.

2 Likes
38

Monday 7.11.22 Surge Challenge - Workout 12 (Legs, calves, shoulders, biceps)

Mostly recovered from food poisoning, great workout.

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.

CALVES BLOCK
Pump
A: Bodyweight 3-way Calf raise - 3x12

Stimulate
B1: Standing Calf raise w/bands & 25lb Plate Carrier - 8 Reps
B2: Calf Raise - 12 Reps

Flutter
C: Calf Raise w/bands - 20 Sec.

SHOULDERS BLOCK
Pump
A1: Overhand Bar Hang - 40 Sec.
A2: OHP
A3: DB Laterals

Stimulate
B1: Overhead Press w/bands - 10 Reps
B2: Dumbbell Lateral Raise - 10 Reps @ 15 lbs
B3: Sandbag Farmer’s Walk - 40 Steps @ 2x50lb sandbags
B4: DB Shrug - 10 Reps

Flutter
C: Dumbbell Lateral Raise - 20 Sec. @ 15 lbs

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.

3 Likes
39

Wednesday 7.13.22

Surge Challenge - Phase 3, Workout 12 (Legs, calves, shoulders, biceps)

Great start to Phase 3. My two favorite blocks (shoulders and biceps).

LEG BLOCK

Pump
A1: Banded Front Squat
A2: Bodyweight Ass to Grass squat
Stimulate
B: Banded Front Squat
Flutter
C: Prowler flutters

CALVES BLOCK

Pump
A: Bodyweight 3-way Calf raise - 3x12
Stimulate
B1: Standing Calf raise w/bands & 25lb Plate Carrier - 8 Reps
B2: Calf Raise - 12 Reps
Flutter
C: Calf Raise w/bands - 20 Sec.

SHOULDER BLOCK

Pump
A1: 40 sec hang
A2: Banded OHP
A3: Banded Lateral Raise
Stimulate
B1: Banded OHP
B2: DB lateral raise
B3: Sandbag Carry
B4: DB Carry
Flutter
A: Banded Later Raise

BICEPS BLOCK

Pump
A1: Banded Curls
A2: Banded Reverse Curls
A3: Banded Hammer Curls
Stimulate
A1: Zottman Curl
A2: Hammer Curls
A3: DB Curls
Flutter
A: Banded Curls

2 Likes