Can’t wait to get started.
First workout completed in 30 minutes. Good pump overall.
Starting numbers. Biceps 14 inches,Waist 45", Chest 48" Thigh 23" Weight 224.
Thighs, Pump
- Leg ext toes out 70x10
- Leg curl 50x8
- Leg ext toes in 70x10
Stimulate
1.Leg press 180x10 - Leg ext 70x10
- Leg Curl 50x8
Flutter
1.Leg ext 60x20’ secs quads pumped. felt great
Lats
Pump
1.Hammer row machine 40x8
2.Pullover 35 DB x 8 - Hammer pull down supinated grip 45x8
Stimulate - Pullover 35 DB x 8
Flutter - Pullover 35 DB x 20 secs.
Triceps
Pump - Tri pressdown 35x10
2.Dip x 10 - Tri pressdown 35 x 10 tri’s burning
Stimulate
1, Overhead tri ext one DB 35x8 - Overhead tri ext one DB 30x8
Flutter - overhead tri ext one DB 30x20 secs triceps shot
Forearms
Pump - seated BB wrist curls 20x10
2.Reverse seatted BB wrist curls 20x10 - Standing reverse curls 20x10 need to increase weight next time for pump phase
Stimulate
1.Seated BB Wrist curls 20x10 need to increase weight
Flutter - Seatt BB wrist curls 20x 20 secs forearms pumped
Went light but still got a great workout.
Shoulders- PUMP - Overhead hang- did this on a pulldown since I can’t hang for 40 seconds, felt a good stretch. DB lat raises 15x10 DB rows 15x10. Felt nice and smooth
STIMULATE - Overhead press on the Hammer machine 55x10 ↑ DB lateral raise 10x10 ↑ DB Farmers walk 40x40 steps ↑ DB Shrug 35x10 ↑
FLUTTER - DB Lateral raise 10x20s ↑
Lats - PUMP Hammer row 55x10 ↑ DB pullover 35x8 ↑ Supinated pulldown Matrix 100x8
STIMULATE - Pullover 35x8 ↑
FLUTTER - Pullover 35x20secs
BICEPS - PUMP - Narrow Grip curl 30x8 ↑ Supinated pulldown on Hammer 50x8 ↑ Wide Grip curl 30x8 ↑
STIMULATE - DB Zottman curls 20x10 Hammer Curl 15x10 Regular curl 15x10
FLUTTER - DB curl 15x20secs
CALVES - PUMP - only have a standing calf raise and smith machine to do calve raises. 50x12 ↑ 50x12 ↑ 50x12↑
STIMULATE - Leg curl toes pointed 50x8↑ Calf raise 50x12↑
FLUTTER - Calf raise 50x20secs ↑
32 minutes to complete. Great workout!
Sundays Workout. Great chest workout. Went really light and am still sore Tuesday. Glutes and hamstrings sore as well.
CHEST - Pump - BP 95x10 ↑- Fly 25x10 - Pushups 10 - Stimulate - BP 95x10 + Flutter BP 95x20s +
BICEPS - Pump - Narrow curls 40x8 - supinated pulldown on Hammer machine 55x8 - Wide curls 40x8 - Stimulate - DB zottman curls 20x10 - Hammer curls 15x10 - Regular curls 15x10 - Flutter - regular curls 15x10
TRICEPS - Pump - pressdown 35x10 + - dip 10 - pressdown 35x10 + - Stimulate - Overhead tri one DB 35x8 + Overhead tri 1 DB 30x8 + - Futter - Overhead tri 1 DB 30x20s +
LEGS - Pump - Wide Leg press 220x8 - Narrow Leg press 220 - 8 medium leg press 220x8 Stimulate - Squat 95x10 Flutter - 95x20s
I’m surprised you’re so sore. Are you drinking Surge WOF exactly as planned?
Yes I am following the dosage as written to the tee. I see soreness as a good thing, as long as it is not debilitating, It means I worked hard and my muscles are responding.
Workout 4 completed Tuesday 6/21. No soreness to report but feeling tighter. I think i went a little to heavy on tris, heavier load and getting close to failure slow downed speed and I didn’t feel as pumped when I used lighter weights.I feel its important during the pump to be able to pump out the reps with a controllable weight, maybe go a little heavier during the stimulate phase?
TRIS- PUMP - pressdowns 40x10, dipx10 pressdown 40x8 - STIMULATE- Overhead seated tris 1 DB 40x8 - 35x8 FLUTTER - Overhead seated tris w/1 DB 35x20s
LATS - PUMP- Hammer Row 60x8 - Pullover 40x8-Supinated grip pulldown Hammer machine 55x8 STIMULATE - Pullover 40x8- FLUTTER - Pullover 40x20s
FOREARMS - PUMP - wrist cursl 30x10 - Reverse Wrist curls 30x10 ↓ - Reverse curls 30x10 STIMULATE - Wrist curls 30 x 10 FLUTTER - Wrist curls 30x20s
CALVES - PUMP - Calf raise 50x12 + Calve raise 50x12 seated calf raise 50x12 + STIMULATE - Leg curl 50x8 calf raise 50x12 FLUTTER - Calve raise 50x20s.
Workout 5 in the books. Great chest workout and like doing forearms again. Biceps then forearms go well together.
LEGS- PUMP- Wide postition leg press 220x8, Narrow position leg press 220x8 Medium postition leg press 220 x8. STIMULATE- Squat 95x10 FLUTTER- Squat 95x20’s. felt great in the glutes.
CHEST- PUMP-BP 95x1 Flys 25x10 Pushups x10 Almost couldn’t finish the 10 pushups. STIMULATE - BP 95x10 FLUTTER- BP 95x10
BICEPS- PUMP- Narrow grip curls 40x8 Hammer Supinated Pulldown 55x8 Wide Grip curl 40x8 STIMULATE - Zottman curl 15x10 Hammer Curl 15x10 Regular curl 15x10 FLUTTER- Regular curl 15x20s. Bi’s nice pump
FOREARMS - Pump-Wristcurl 30x10 reverse wrist curl 20x10 reverse curl 30x10 STIMULATE - Wrist curl 30x10 FLUTTER - 30x10
Workout 6 complete.Gym was empty on Sunday and got to move quicly between exercises. Finished in 35 minutes felt great pump in quads, shoulders calves and chest.
THIGHS- PUMP - Leg ext 70x10+ Leg Curl 50x8 + Leg Ext 70x10 + STIMULATE - Leg press 220x10+ Leg ext 70x10 + Leg curl 50x8 + FLUTTER - Leg ext 70x20s +
SHOULDERS - PUMP - Bar hang 40s - Lateral Raise 15x10 Upright row 15x10- Stimulate Overhead press 60x10 Lateral Raise 15x10 Farmers Walk 45x40 steps Shrugs 40x10. FLUTTER - lateral raise 15x20s
CALVES - Pump- calve raises 95x12 Calve raises 95x12 Calve raise 95x12 STIMULATE - Leg curl 50x8+ Calve raise 95x12 FLUTTER - Calve raise 95x20s
CHEST - PUMP - BP 95x10 Fly 25x10+ Pushupx10 STIMULATE - BP 95x10- FLUTTER- BP 95x10. Stretch really makes a difference.
Workout 7 - 26 minutes to complete
BICEPS - PUMP - Narrow grip curl 40x8↑, Supinated pull down Hammer 55x8↑ Wide grip curl 40x8↑ STIMULATE - Zottman curl 15x10 Hammer curl 15x10 Regular curl 15x10 FLUTTER - Regular curl 15x20’s
TRICEPS - PUMP pressdown 32.5 x10↑ Dips x10 Pressdown 32.5 x10 STIMULATE - Overhaead 1 db ext 40x8↑ Overhead ext 35x8, really emphasized the stretch felt great. FLUTTER - 35x20’s
LATS - PUMP - Hammer row 60x8 Pullover 40x8 Supinated pulldown Hammer 55x8 STIMULATE - Pullover 40x8↑ FLUTTER - Pullover 40x20’s
FOREARMS - PUMP - Wrist curl 30x10↑ Reverse wrist curl 20x10 Reverse curl 30x10 STIMULATE - Wrist curls 30x10↑ FLUTTER - Wrist curl 30x10
What are your thoughts about your experience so far?
I am loving the experience. The workout protocol is awesome and I am excited about the addition of the 30/10/30 to the stimulate phase. I am feeling stronger and am putting on some size. The pump I feel is greater than any other I have ever felt. I also feel the cardio component during the workout is an extra side benefit. Moving quickly between exercises I am able to keep my heart rate up for the entire 30 minutes.
The Surge has been great, I feel more energy during my workouts and feel like I can go longer and stronger. I do not feel any soreness since week one. I am really appreciative of the opportunity to take part in this and share my thoughts.
Workout 8 - Shoulders - PUMP DB lateral raise 15x10 Upright rows 20x10 Reverse raise 15x10. better pump then with the hang, cause I can’t hang for 40s. STIMULATE- Ovrhd press Hammer 60x10-Lat Raise 15x10- Farmers walk 50x40 steps Shrugs 40x10, love this combo. FLUTTER - Lateral raise 10x20s- CALVES- Pump- Calf raise toes in 50x12 calf raise toes out 50x12 calf raise regular 50x12- STIMULATE -Leg curl 60x8 calf raise 50x12- FLUTTER -50x20s- LEGS - PUMP - Leg press wide 220x8 narrow 220x8 Regular 220x8 STIMULATE - Squat 95x10- FLUTTER Squat 95x20s- CHEST - PUMP BP 95x10 Fly 30x10 Push up x10 - STIMULATE BP 95x10 - FLUTTER 75x20s
Workout 9 - LATS - PUMP Hammer row 60x8 Pullover 40x8 Sup grip pulldown Hammer 55x8 - STIMULATE - Pullover 45x8 - FLUTTER 35x20s - TRICEPS - PUMP Pressdown 40x10 Dips x10 pressdown 35x10 - STIMULATE - 1 DB ovrhd ext 45x8 40x8 - FLUTTER 1DB ovrhd ext 35x20s- BICEPS - PUMP - Narrow curl 50x8 Sup pulldown H 60x8 Wide curl 50x8- STIMULATE - Zottman curl 15x10 Hammer curl 15x10 Regular curl 15x10- FLUTTER - Regular curl 15x20s CHEST - PUMP BP 100x10 Fly 30x10 Pushup x10- STIMULATE - BP 80x10 FLUTTER 75x10
Workout 10- THIGHS PUMP - Leg ext 80x10 leg curl 70x8 Leg ext 80x10 STIMULATE - Leg press 240x10 Leg ext 80x10 Leg curl 70x8 FLUTTER Leg ext 70x20s CALVES - PUMP - Calf raise 60 x12 calf raise 60x12 calf raise 60x12 - STIMULATE - leg curl 70x8 calf raise 60x12 FLUTTER - Calf raise 50x20s SHOULDERS - PUMP - Lat raise 20x10 front raise 15x10 rear delt raise 15x10 STIMULATE - Ovrhd press H 60x10 Lat raise 15x10 Farmers walk 50x40 steps Shrug 40x10 FLUTTER Lat raise 10x20s BICEPS - Narrow curl 50x8 Sup pulldown H 60x8 Wide curl 50x8 STIMULATE - Zottman curl 15x10 hammer curl 15x10 regulare curl 15x10 - FLUTTER Regular curl 15x20s
Workout 11- CHEST PUMP - Matrix press machine 80x10 Fly mach 100x10 Push up x10- STIMULATE - Matrix press 80x10- FLUTTER M press 70x20s- LATS PUMP Matrix row 65x10 pullover 45x8 Sup pulldown 60x8 STIMULATE - Pullover 45x8 FLUTTER 40x20s TRICEPS Pump Pushdown 40x10 dips x10 pressdown 35x10 - STIMULATE - OVRHD 1 db ext 45x8 40x8 FLUTTER 1db ovrhd ext 35x20s CALVES - PUMP Calf raise matrix 60x12 60x12 60x12- STIMULATE Leg curl 70x8 Calf raise matrix 60x12 FLUTTER calf raise matrix 50x20s.
Workout 12- LEGS - PUMP - Leg press wide 220x8 Narrow 220x8 Regular 220x8 STIMULATE Squat 95x10 FLUTTER Squat 95x20s CALVES - PUMP Calf raise in 60x12 out 60x12 reg 60x12 STIMULATE - leg curl 70x8 Calf raise 60x12 FLUTTER 50x20s SHOULDERS - Pump - lat raise 15x10 front raise 15x10 rear delt 15x10 STIMULATE - Ovrhd press H 60x10 lat raise 15x10 Farmers walk 55x50 steps shrugs 40x10 FLUTTER lat raise 15x20s BICEPS - Pump narrow curl 50x8 sup pulldown H 60x8 wide curl 50x8 STIMULATE Zottman curl 15x10 Hammer curl 15x10 Regular curl 15x10 FLUTTER - 15x20s UNREAL Bicep Pump.
Workout 13 - THIGHS - Pump - Leg ext 85x10 Leg curl 70x10 Leg ext 85x10 STIMULATE - Leg press 240x10 Leg ext 85x10 Leg curl 70x8 FLUTTER - Leg ext 75x20s CHEST - Pump - BP Matrix 80x10 Fly mach Matrix 100x10 Push up x10 - STIMULATE - BP Matrix 80x10 FLUTTER BP Matrix 80x20s LATS - PUMP - Row Hammer 65x8 Pullover 45x8 Sup pulldown Hammer 60x8 STIMULATE - Pullover 45x8 FLUTTER pullover 40x20s. FOREARMS - Pump wrist curl 40x10 reverse wrist curl 20x10 reverse curl 40x10- STIMULATE - Wrist curl 40x10 FLUTTER 40x20s.
Workout 14- SHOULDERS - PUMP - Lat raise 15x10 Front raise 15x10 Rear delt 15x10 STIMULATE- Overhead press on Matrix mach 60x10 Lat raise 15x10 Farmers walk 55x40 steps Shrugs 40x10 FLUTTER - Lat Raise 15x20s BICEPS - PUMP - Narrow curl 50x8 Sup pulldown 60x8 Wide curl 50x8 STIMULATE - Zott curl 15x10 Hammer curl 15x10 Regular curl 15x10 FLUTTER - Regular DB curl 15x20s. TRI’s - PUMP - Pushdown 30x10 Dipx10 Pushdown 30x10 STUMULATE - Ovrhd Tri ext rope 30x10 25x10 FLUTTER - ovrhd ext rope 25 x 20s. LEGS - PUMP - Wide leg press 220x8 Narrow leg press 220x8 regular leg press 220x8 STIMULATE - squats 50x10 FLUTTER - squats 50x20s.
Workout 15 - LATS - PUMP - Row Hammer machine 60x8 Pullover 45x8 Sup pulldown 60x8 STIIMULATE- Pullover 45x8 FLUTTER - Pullover 40x20s CHEST - Pump - Matrix press machine 85x12 Fly mach 100x10 Push up x10 STIMULATE - Matrix Press machine 85x10 FLUTTER matrix press 80x20s BICEPS - Pump - Narrow curl 50x8 Sup Pulldown H 60x8 Wide curl 50x8 STIMULATE - zott curl 15x10 hammer curl 15x10 regular curl 15x10 - FLUTTER - reg curl 15x20s CALVES - PUMP - calf raise toes in 60x12 toes out 60x12 toes straight 60x12 STIMULATE - Leg curl 70x8 Calf raise 60x12 FLUTTER 50x20s