Dchris's Surge Challenge

Training Logs T Nation Plan Logs
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1564

1/19
Morning Weight: Unknown

AM Workout: 5x50x60lb KB Swings

PM Workout
Pump | Incline Bench 10x135lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | Incline Bench 10x135lbs
Flutter | Cable Fly 15

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown & OH Cable Ext
Flutter OH Tricep Ext 30 seconds

Legs were feeling sore and I ran out of time, so skipped legs for the day.

1/20
Morning Weight: Don’t remember

Midday workout: Making up for missing legs!
Leg Pump | Zercher Squats 3x20x135
Stimulate | Leg Ext 3x15reps
Flutter | Leg Ext. 8 reps

50 cals on the air bike

Fairly brutal on my quads.

1/21
**Morning Weight:**233

AM Workout: Moved all my gym equipment around, cleaned up garage and cars
PM Workout:
Hang Cleans 2x3x135, 2x3x155, 1x175

Lats Pump | Barbell Row 10x175, Straight Arm Pulldown 10 reps, Darden Pullover
Stimulate | Lat Pulldowns x12
Flutter | Darden Pullover x12

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

Here’s the home gym, mostly cleaned up. Just about everything I need (eh, want). Recently picked up those 45lb CAP plates for $53/plate on Amazon. They’re my permanent Leg Ext. plates.

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1565

Here’s the rundown from week #3.

Must:

  • Eat 95% Clean - Nailed this, this past week.
  • 2 Weight Training Sessions
  • 1 BJJ Session
  • 1 Long Walk
  • 1 Morning Jog
  • 1 Morning 250 swings

Should

  • +1 Weight Training Session
  • +1 BJJ Session
  • +1 Morning 250 swings

Could

  • +2 Morning sessions
  • +1 Long Walk
  • +1 Morning Jog

Foot is feeling a bit better, but not quite ready for jogging or long weighted walks. Going to try to use the air bike more this week.

Hit a new low on weight today - 231.6. Down ~8.5lbs in last 3 weeks. Hoping to break 230 barrier next Sunday!

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1566

1/22

AM Workout:

BJJ Work - Shrimping with 100lb Med ball on chest

Alternating side for 10/each side 20lb Turkish Getups

PM Workout: It will be 5x50x60lb Kb swings

I have a bunch of 2” gymnastics mats for my kids. Decided to grab one for the garage to practice BJJ and do Turkish Getups.

1567

1/23
Weight: Unkonwn

AM Workout: Lots Vertical and horizontal cable pulling.

PM Workout: BJJ 2 hours

1/24
weight: 232

No workouts, very hard day

1/25
AM weight: Don’t recall

Morning Workout:
Leg Pump | Zercher Squats 10x135, 10x185
Stimulate | Leg Ext 2x15reps
Flutter | Leg Ext. 8 reps

Pump | Incline Bench 10x135lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | Incline Bench 10x135lbs
Flutter | Cable Fly 15

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

PM Workout: BJJ 2 hours. Prepping for a tournament, so rolled for three 5 minute rounds with someone weighting 250lb. Whole body is sore today.

1/26
Morning Weight: 230

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1568

1/26

Leg Pump | Zercher Squats 10x135, 10x185
Stimulate | Leg Ext 2x15reps
Flutter | Leg Ext. 8 reps

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x95lb BB
Stimulate | BB OH Press 10x95lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Pump | Incline Bench 10x135lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | Incline Bench 10x135lbs
Flutter | Cable Fly 15

1/27
nothing

1/28
Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

Lats Pump | Barbell Row 10x175, Straight Arm Pulldown 10 reps, Darden Pullover
Stimulate | Lat Pulldowns x12
Flutter | Darden Pullover x12

1/29
Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x95lb BB
Stimulate | BB OH Press 10x95lbs, DB Lateral Raise 10x15lbs, BB shrugs, BB Plate OH Raise
Flutter | Lateral Raises 10lbs - 60 seconds

Leg Pump | Zercher Squats 10x135, 10x185
Stimulate | Leg Ext 2x15reps
Flutter | Leg Ext. 8 reps

Pump | Incline Bench 10x135lbs, Cable Fly 10 reps, 10 Pushups
Stimulate | Incline Bench 10x135lbs
Flutter | Cable Fly 15

1/30
Morning Weight: 230 - New low

Lats Pump | DB Row 10x50/arm, Straight Arm Pulldown 10 reps, Darden Pullover
Stimulate | Lat Pulldowns x12
Flutter | Darden Pullover x12

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

Tonight will be Jiu Jitsu.

Took it easier last night, kept calories down, but needed to recover.

Updated photos

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1569

Nice!

That’s the goal, right?

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1570

Yes, definitely the goal. ~203 is my goal weight, which let me compete at 208 for BJJ w/gi.

1/31
Morning Weight: 230 ugh… ha, really wanted to drop into 220s

Morning AM: 250 KB swings, 50goblet squats, lat pull downs

1571

2/1
Morning Weight: 233

Supposed to be BJJ, but kid got sick right before class… Too bad too, we had three guest blackbelts and another gym join us.

2/2
Morning Weight: 229! Back into the 220s

AM Workout:
Leg Pump |Leg Ext 2x20reps
Stimulate | Zercher Squats 10x135, 10x185
Flutter | Leg Ext. 20 reps

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 10x95lb BB, Hang Cleans 2x5x135lbs
Stimulate | BB OH Press 10x95lbs, DB Lateral Raise 10x15lbs,
Flutter | Lateral Raises 10lbs - 60 seconds

Pump | Narrow Grip Curl 8x50lbs, Neutral Grips Curls 10 reps, WG Curl 8x50lbs
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

1 Like
1572

I’ve been fairly bad at logging recently. So, here are some highlights:

Sunday AM: Morning 250 Swings, 50 goblet squats, 100 pushups, band pull a parts and lat pull downs

Sunday PM: Surge workout, Yoke Walk 3x150yds with 350lbs.

Monday: BJJ 2 hours - Drilled with a guest blackbelt who made me work like none other.

Weight is down to 228

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1573

2/7
Morning Weight: 230

PM Workout:
Grace: 2:39 - This is getting much easier. I did 3x10x95lbs. I should probably bump up weight as cardio as improved

Leg Pump | 10x135, 10x185, 5x225
Stimulate | Leg Ext 10
Flutter | Leg Ext. 20 reps

Shoulders pump | Overhead bar hang 40 seconds, Lateral raises 10x20lbs, Upright Row 40lb Dbs
Stimulate | BB OH Press 10x40lbs DBs, DB Lateral Raise 10x15lbs,
Flutter | Lateral Raises 10lbs - 60 seconds

Pump | Cable Curls 3x10
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

10x100lb Med Ball slams

Maintaining overall structure of Surge workouts, with a slight deviation to pump sets. Just to mix things up, I am using a higher weight and lower reps.

2/8
Morning Weight: 230

Morning: 250KB Swings

PM: 2 hours of BJJ

Good news is foot has finally healed, so will start doing jogs again. I really need to continue improving cardio, I have a BJJ tournament in March and another at end of April. My unrealistic goals is to target the 208 weight class for end of April. 20lbs in 3 months might be tough tho.

1574

I’ve been very bad at posting…

Saturday, crushed a Surge workout and Grace with 115lbs in 3:29.

Sunday: 250 swings with 60lbs

Monday: 250 swings with 60lbs and BJJ for two hours. Including 8x5min rounds of sparring from stand up. Held back control for 2 minutes. My hams were cramping.

Tuesday: probably going to easy. My whole body is sore and need day off.

Weight has been around 230. I can feel the drop coming. It was bouncing from 230-234, now it’s holding at 230. Also broke my pinkie toe on my opposite foot last night. Haha. It got tangled in the mat connections and rolled over it. Since it’s just a toe, I’ll start jogging again. Not nearly as painful as my other foot has been last 5 weeks.

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1575

2/14 - Was off as stated. Completely sore in ways that I didn’t want to move

2/15 - 2hrs of bjj, including 4 rounds of 5 mins sparring

2/16 -

Leg Pump | Leg Ext 3x15reps Increased weight on all sets
Stimulate | Leg Ext 2x15reps
Flutter | Leg Ext. 12 reps

Hamstrings are fried from BJJ, KB Swings and med balls

Pump | Low Incline Bench 10x135lbs 10x155 3x175
Stimulate | Incline Bench 10x135lbs, Cable Fly 10
Flutter | Cable Fly 8 + cable press 10

Lats Pump | DB Row 10x50/arm, Straight Arm Pulldown 10 reps
Stimulate | Lat Pulldowns x12
Flutter | Darden Pullover x12

Might do some KBs tonight. Need to keep the pressure on losing weight. Also, forgot pictures on Sunday… so here are pictures from today (2/16)

Might be noticing some progress.

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1576

Definitely looking leaner.

Are you doing the 30-10-30 reps, the 1.5 reps, or the original style with the ten-second holds?

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1577

I’ve been doing this since start of year. Not sure I have the stamina, in a deficit, to do 30 seconds. I’ll switch to 1.5 reps after this block

1578

I thought the original rep style, with the holds and slow second-half negative, were more demanding than 30-10-30. Maybe that’s just me?

The legs/thighs workouts were the most demanding I’d ever done–I ended those on the floor.

1579

It could be I just don’t have great static strength. Ya, the leg workouts suck! Partially why I’m not doing squats for Stimulate sets. Instead, doing leg exts. haha

Had a really nice three day weekend. Made it 3.5 by working half day on Friday.

2/17 -

Pump | Cable Curls 3x10
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15

Triceps Pump Rope pulldown 10 reps, Dips 10 reps, Rope pulldown 10 reps
Stimulate Rope Pulldown
Flutter OH Tricep Ext 30 seconds

Shoulders pump | Grace w/95lbs, Lateral raises 10x20lbs, Upright Row 40lb Dbs
Stimulate | BB OH Press 10x40lbs DBs, DB Lateral Raise 10x15lbs,
Flutter | Lateral Raises 10lbs - 60 seconds

2.4 Mile jog/walk. First mile 1.2 miles was without stopping. Kind of a wild feeling, my conditioning has vastly improved. Legs were tired before I ran out of breath.

2/18 -

Lats Pump | DB Row 10x50/arm, Straight Arm Pulldown 10 reps
Stimulate | Lat Pulldowns x12
Flutter | Darden Pullover x12

Pump | Low Incline Bench 10x135lbs 10x155 3x175
Stimulate | Incline Bench 10x135lbs, Cable Fly 10
Flutter | Cable Fly 8 + cable press 10

Pump | Cable Curls 3x10
Stimulate | DB Zott Curl 10x20lbs, Hammer Curl 10x17.5lbs, DB Curl 10x15lbs
Flutter | DB Curl AMRAPx15lbs

.8 mil jog

2/19 -

530 AM Jiu Jitsu

Leg Pump | Zercher Squat 10x135, 10x185, 3x2x225
Stimulate | Leg Ext 2x10
Flutter | Leg Ext. 20 reps

1580

2/21

No-Gi BJJ - 2 hours. We are in competition training for March and April tournaments. 5 rounds of 6 minutes. Quite a painful day on the mats. Kimora made my elbow pop, slipped on sweaty mats and landed on wrist. Then had a purple wrist lock that wrist, which was a shitty move since white belts don’t get to wrist lock.

Despite lots of cardio and reduced cals, I’m still feeling full. Arms and shoulders have a good pump throughout day, while doing bands and KB swings. Honestly attribute this to surge.

My cardio is soooo much better too. I’m honestly really surprised at how good it is… even, tho it’s still pretty crappy. For first time, I feel like I could run a mile and have a conversation immediately following.

1581

2/22

AM workout: attempted to do next surge workout (legs, shoulders and chest).

Knocked out the chest portion, including 95lb grace in under 2 minutes - Which is nearly a whole minute better than my lifetime best time. I did 15 reps straight off the bat, sat for 10 seconds, then knocked out 6. Adjust grip and finished the final 9.

Started my first set of incline bench and that angle made my wrist scream in pain. I’ve wrapped it up with kinesio tape and a wrist wrap and will going easy tonight in BJJ.

1582

Been a long time since I updated. Mostly because I’ve been busy. Down 21lbs as of today. Took me 10 days to crack below 220, despite suffering through hard workouts while starving.

Averaging 3 BJJ sessions a week, 3 jogs and 5 workouts a week.

Quick summary of workout from Tuesday:

Surge Chest
Grace w/95lbs
Surge Shoulder
465lb yoke walks up and down driveway
1 mile run

Planning on taking pictures on Monday. Regardless if finish, I need to lose 11lbs to make weight for a tournament in July.

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