Really sorry to hear about that…
Sending virtual hugs because it’s the only thing I can do. I’m terrible at relationships.
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Apparently me too. I am autistic though, so maybe that factors into it.
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I’m sure it does. and I sympathize. I never got tested (I think) but my mom really think I have Asperger and I got tested with 150 IQ as a kid so yeah… We can socially awkward I guess.
Friday June 3
Back at the weights finally
1 Minute between sets
Hammer Strength Bench
1x warm up
1x180 - 10
1x 230 - 5
1x 180 - 7
Dips
3 x BW (290 lbs) - 11, 11, 9
Tricep Rope Pressdown
3x70 - 15, 12, 12
When your weight room is at the “rock wall gym” as my daughters call it. The Hammer Strength matching gets cross brands with Petzl
Also got in 30 minutes of climbing.
2 Likes
so sorry what’s happening between you and your wife
1 Like
June 7
10 pull-ups on the hangboard (don’t have a pull up bar)
100 16kg KB swings
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1 hr rock climbing today. Was going to train back after but muscles were already nice and shot.
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Surge Workout Challenge workout 1 complete
Thighs:
Leg extensions
Leg Curls
Leg Extension
Leg Press
Following the prescribed Pump/Stimulate/flutter phase. Used weights lighter than normal and it was a real challenge not to push to failure.
Lats:
Pump
Barbell Rows 100lbs
Darden Pullover 45 lbs
Supinated Pulldown 120 lbs
Stimulate
Darden Pullover 45 lbs
Flutter:
Darden Pullover 45 lbs
Triceps
Pump:
Band press downs (thanks the bands)
BW dips
Band press downs
Stimulate and flutter
One arm dumbbell overhead tricep press with 35 and 30 lb
Forearms
All prescribed curls with 50 lb straight bar.
More comments in Surge Challenge forum.
1 Like
Surge Challenge Workout 2:
Shoulders
Complete as prescribed here except
Machine overhead press instead of DBs
24 kg KBs for farmers walk and shrugs (heaviest available)
Lats
Subbed machine rows for barbell rows (no available machines)
Pullovers done on Nautilus machine for all phases
Biceps
Barbell motions done with 50lbs
4 chin-ups instead of 8 (will use assist machine next time)
DB simulate phase with 20lb DBs
Flutter with 15lb DBs
Calves
As prescribed.
The long stretches on the raises during the simulate phase were brutal and it’s now tough to walk.
More details in Surge thread
1 Like
Workout 3
Chest Block
Pump:
Barbell Bench 185x10
DB Flye: 50lbs x10
Push-ups BWx10
Stimulate
Barbell Bench 145x10 - 2 heavy. Stretches make this move way harder
Flutter
Barbell Bench 135x20 sec
Biceps:
Narrow Grip BB curl 50x10
Chin-ups- assisted 100lbs - 10
Wide Grip curl 50x10
Simulate
Zotterman DB curl to hammer 20sx10
Hammer curl 20sx10
DB curl 15sx10
This phase forces lightweight for good form.
Pump
DB curl 15s 20sec
Triceps Block
Pump
Band press downs -10
BW Dips 10
Band press downs 10
Stimulate
OH DB triceps extension 70x8, 65x8
Flutter
OH DB triceps extension 65-20sec
Legs Block
Pump
Wide, narrow and medium pos leg press 340x8,8,8 (on a weird hoist machine leg press moves Bw too)
Stimulate
Subbing wide feet leg press for squats
280x10
Flutter
BW squats (290lbs) - 20 seconds
2 Likes
Workout 4:
Triceps
Pump:
Press downs with straight bar at 90lbs
BW dips -10
Triceps press downs 10x90
Pounds
Stimulate
DB OH Triceps exatension 8x50
No rest
Repeat with 45
Flutter
OH extension with 45 - 30 seconds about 30 reps.
Lats
Pump
Row on nautilus machine 150-9 too light
Nautilus pullover machine 150x8
Supinated Pulldown 165x8
Stimulate
Nautilus pullover 150x8 reps focus on negative as prescribed.
Flutter
Nautilus pullover 150lbs about 20 sec
Forearms all with 60lb barbell
Pump
Seated Wrist curl - 10
Reverse seated wrist curl x10
Reverse curl x10
Stimulate
Seated wrist curl x10
Flutter
Seated wrist curl 20 sec
Claves
Pump
Seated calf raise 135x12
Calf raise machine BW+100 12
Calf raise BWx12
Stimulate
Leg curl toes pointed 140x8
Calf raise BWx12
Flutter
Calf raise BW 20 sec
1 Like
Surge Challenge workout 5 06/28/22
Legs:
Pump
Wide narrow medium leg presses 8x315 each
Stimulate
Goblet squats with 2 20kgs racked - 10 reps
Focus on loaded Stretch and negatives
Flutter
Same as above, 25 seconds
Chest
Pump
DB Bench 75sx10
DB Flye 45x10
Push-up 10 reps at BW
Stimulate:
DB bench 55s x 10 reps. Loaded stretches front and back of set, slow negatives
Flutter
DB bench 55s x 20 sec
Biceps
Pump
All with 60 lb BB
Narrow, medium and wide grip sets 8 each
Stimulate
12.5 lb DBs (feels heavy during these stretches and slow negatives)
Zotterman curls x10
Hammer Curls x10
DB curl x10
Flutter
DB curl 23 seconds
Forearms all with 50 lb bar
Pump
Seated wrist curls x10
Reverse seated wrist curls x10
Reverse curls x10
Stimulate
Seated wrist curl x 10
Flutter seated wrist curl x 10
Had my testosterone checked during recent blood work:
Total: 296 ng/dL
Free: 80.8 pg/mL
SHBG: 10 nmol/L
Anyone more knowledgeable about test levels care to chime in? Appreciate any advice.
1 Like
Surge challenge workout 6
Thighs:
Pump
Leg Ext toes out 135x12 reps
Leg curl 115x10
Leg ext toes in 135-11
Stimulate (loaded stretches and slow negatives)
Leg Press 360x10
Leg curl 85x10
Leg ext 75x11
Flutter
Leg ext 75x 28 sec
Shoulders
Pump
OH bar hang 40 sec
DB lateral raise 20sx11
DB upright row 45sx12
Stimulate
DB over head press 45sx10
DB lateral Raise 15sx10
DB farmers walk 80s x 40 paces
DB shrugs 80sx10
Flutter
DB lateral Raise 15s x 20 sec
Calves
Skipped
Chest
Hammer Strength BP 180x10
DB Flyes 45sx10
Push-up x10
Stimulate
Hammer Strength BP 160x10
Flutter
Same as above 20 sec
Feeling big in the gym, chest, traps, Lats and shoulders appear bigger but hard to tell.
Photos below from halfway. I am a terrible solo photographer and poser
6 Likes
Big man, that’s for sure.
1 Like
Surge Challenge Workout 7
Biceps
Pump
Narrow BB curl 85 x 9
Chin up (feet assisted) x 8
Wide BB curl 85x 11
Stimulate
All with 20lb DBs
Zottman Curls x10
No rest to
Hammer curls x10
No rest
DB curls x10
Flutter
DB curls x 20 seconds
Triceps
Stimulate
Rope press downs 85x14 (too light)
BW dips x 12 (add weight belt next go)
Rope press downs 110x10
Pump
OH DB extension 70lbsx8
OH DB extension 60lbsx8
Stimulate
Oh DB extension 60 x 23 seconds.
Lats
Pump
Hammer Strength Row 140x11 (too light)
Pullover 70lbs x 8
Supinated pulldown 120x12 (too light)
Stimulate
Puller 70lbs x 8 (Dumbbell)
Flutter
Same as stimulate 22 sec
Forearms all with 65 lbs
Pump
Seated wrist curl x10
Seated reverse wrist curl x10
Reverse Curl x10
Stimulate
Seated wrist curl x 10
Flutter
Seated wrist curl 20 sec
I don’t know how you guys (T Nation) came up with this formula and I think this picture speaks for itself. In almost 18 years of lifting I have never had a bicep pump like this. I felt like that vein was going to explode out of my arm.
5 Likes
Surge Challenge Workout 8
Had to improvise some moves today with my limited home gym equipment due to commercial gym closure
Shoulders
Pump
OH hang on hangboard (for climbing)
Lateral Raise with Red Bands x 10
Upright row eliteFTS orange band x12
Stimulate
One arm DB military press. 71x10 each arm
Red Band lateral raise x10
Farmers walk 18 and 26 kg KBs walk 40 steps, switch hands, repeat
Shrugs 60lb DBs x10
Flutter
Red Band Lateral Raises x 20 seconds
Calves
Pump
Elevated calf raises - BW 3x12
Stimulate
Leg Curl with orange eliteFTS band
Calf Raise x12
Flutter
Calf Raise 20 seconds
(My 6 year daughter stated “Your calves are so big doing that” lol)
Legs
Pump
Wide Goblet Squat 28 kg KB
Narrow Goblet Squat 28kg KB
Medium Goblet Squat 28kg KB
Stimulate
Squat with Orange Band x12
Flutter
Squat with Orange band 22 sec
Chest
Pump
Bench Press with gray eliteFTS band x10
Orange Band Flye x10
Elevated BW push-ups x10
Stimulate
BP with gray band x10
Flutter
BP with gray band 20 sec
Not bad considering limited equipment. Still felt all target muscles contracting/stretching.
3 Likes
Surge Challenge Workout 9
Lats
Row with gray band and Fat Gripz x10
Darden Pullover 71.5x8
Supinated Pulldown with gray band x8
Stimulate
Darden Pullover 71.5lbs x8
Flutter
Darden Pullover 71.5lbs x 20 sec
Triceps
Pump
Did 3 sets of band presdowns (green band) 12, 11, 9 reps
Stimulate
OH DB extension 71.5lbs x8
OH DB extension 71.5lbs x 8
Flutter
OH Band extensions (green) x 25 se
Biceps
Narrow band curl with fat gripz x8
2 sets of wide grip band curl w gripz x8
Stimulate (did one arm at a time due to lack of DBs) 22 lb DB
DB Zottman Curls x10
DB Hammer curls x10
DB curls x10
Flutter
Band curls green band 30 sec.
Chest
BP with gray band x10
Flyes with gray band x10
Push-ups x10
Stimulate
BP with gray band x10
Flutter
BP with orange band about 30 sec.
3 Likes
Surge Challenge Workout 10
At home workout
Thighs (all with gray band)
Pump
Leg Extension toes out x14
Leg Curl x10
Leg Extension toes in x 12
Stimulate
Leg Extension x12
Leg Curl x 10
Flutter
Leg Extension 20 sec
Calves
Seated calf raise holding 28kg KB x12
Calf Raise holding 28 and 16 kg KB x12
Calf Raise BW x 12
Stimulate
Calf raise holding KBs x12
Flutter
Calf Raise BWX12
Shoulders
Stimulate
OH hang 40 sec
Lateral Raises red band each arm x10
Upright rows red band each arm x13
Stimulate
Red Band lateral raisex10
Farmers walk with 16 and 28 kg KB
Flutter
Red Band lateral Raise 20 sec
Biceps
Pump
(Curls with orange band and fat Gripz)
Narrow Grip x10
Medium Grip x10
Wide grip x10
Stimulate
10kg DB one arm at a time
Zotterman Curls x10
Hammer curls x10
Curls x10
Flutter
Orange Band curls x10
Good workout but will be happy to get back to the gym next week.
3 Likes