Jackr7's Surge Challenge Training Log

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

  1. Leg ext toes out 70x10
  2. Leg curl 50x8
  3. Leg ext toes in 70x10
    Stimulate
    1.Leg press 180x10
  4. Leg ext 70x10
  5. 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
  6. Hammer pull down supinated grip 45x8
    Stimulate
  7. Pullover 35 DB x 8
    Flutter
  8. Pullover 35 DB x 20 secs.
    Triceps
    Pump
  9. Tri pressdown 35x10
    2.Dip x 10
  10. Tri pressdown 35 x 10 tri’s burning
    Stimulate
    1, Overhead tri ext one DB 35x8
  11. Overhead tri ext one DB 30x8
    Flutter
  12. overhead tri ext one DB 30x20 secs triceps shot
    Forearms
    Pump
  13. seated BB wrist curls 20x10
    2.Reverse seatted BB wrist curls 20x10
  14. 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
  15. 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

2 Likes

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.

1 Like

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.

1 Like

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

1 Like

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.

2 Likes

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

1 Like

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

1 Like

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

1 Like

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.

2 Likes

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.

1 Like

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.

1 Like

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.

1 Like

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

1 Like