Weight 190 this am. It was nice to see 190 on the scale. A little background, I weighed around 205 a few years ago before I got mycoplasma pneumonia. I was almost hospitalized and was out of work for most of 30 days. I tried to lift a few times and could do a set or two before I was drained and had no energy. My weight went down to about 175. My best lifts at the time were 275 bench, 385 parallel box squat and about 335 deadlift. Nowhere near that now.
Anyway. Workout 11 was today and the whole thing felt outstanding. Maybe the best workout I had yet. I’m really feeling the muscles work which is hard for me coming from a powerlifting background and trying to just lift as much weights as possible.
Chest - felt great today and pumped!
BB bench - 175
DB fly - 25’s forgot to move to 30’s
Push-up - BW
BB bench - 85
BB bench - 75
Lats
BB row - 175
Pullover - 50
Supinated lat pulldown - 145
Pullover - 40
Pullover - 35
Triceps
Press down with rope - 90
Push-up - BW
Press down with rope - 70
Overhead DB extension - 35
Overhead DB extension - 30
Overhead DB extension - 30
Calves - little sore from writing barefoot sandals the day before and helping my oldest learn to ride without training wheels
Seated calf raise - 1 plate + 25
Standing calf raise - 225
Bent over calf raise - BW
Seated calf raise - 1 plate + 25
Seated calf - 1 plate
Workout done in 24.41 minutes. Great pump in my triceps which seems to always feel great. Triceps are my best body part. Chest block gets better and better now that the weights feel dialed in. Lats are also one of my favorite blocks and the pullovers are really feeling good. Especially the stretch. Excited to see what my measurements will be Thursday morning before the final workout.
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Weight 189.7 this morning. Workout 12 is tomorrow!
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Morning before the last workout I. Measurements as of now are
Weight 188.7
Waist 34.75
Belly 35
Chest 43
Left arm relaxed - 15.25 R the same or slightly bigger
L calf 14.5
Left thigh 23.75
Right thigh 24
I really wish my stomach was tighter but it’s not. I have a desk job so I’m not the most active during the day and my job is on the more stressful side. But I think I need to eat a lot to grow some muscle at least. Maybe do the plan out of The New HIT someday so I can lean down? We shall see. Dieting down is mentally very hard for me.
I’ll do workout 12 in about 25 minutes and post after photos of the pump. This workout is at home in my garage gym so I don’t have access to a leg press, extension or curl.
Workout was okay. It’s hot and extremely humid here. Plus parenting two if my three kids makes for a little slower time. Finished in 29 minutes. My 5 year old is taking the pictures so my last one I didn’t quite get my legs flexed but he’s doing a great job!
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So I’ve been on vacation since last Thursday morning. I finished up all 12 workouts. This week I’m going to do 3 workouts with bands doing 30-10-30. Main reasons are it won’t take long and I have bands with me so I don’t have to go anywhere. I’ll be pretty active this week I just don’t know how much food I’ll be able to eat. Next week Monday I’ll start back up on week 5 of the challenge.
I’m back from vacation. I did 30-10-30 on MWF and will continue with week 5 of the Surge workouts Monday. I will weigh myself tomorrow am. I may have lost a few pounds because I know I did not eat enough. I may even take new photos to start off the next few weeks.
Back at it today. I definitely noticed a decline in performance after not eating enough the last week and not eating the best foods either. Definitely still tired from changing sleep schedules and the time change. Things felt heavy today. But good news, the leg extension and curl machine is back in operation so first time doing extensions and curls since the machine has been operable. Weighed 186.1 this am.
Thighs
Leg extension - 90 (did 13)
Leg curl - 90
Leg extension 90 (did 11)
Leg press - 1 plate plus a 25
Leg extension - 60 dropped to 50 (next week weight)
Leg curl - 50 too light
Leg extension 40 - too light
Chest
BB bench - 175
DB fly - 30’s
Push up - 5 2 second break and 5
BB bench - 85
BB bench - 65 - go back up to 75
Lats - pullovers felt heavy today
BB row - 175
Pullover - 50
Supinated lat pulldown - 130 (back to 145)
Pullover - 40
Pullover - 40
Forearms
Seated BB wrist curl - 55
Reverse BB wrist curl - bar
Standing reverse BB curl - bar
Seated BB wrist curl - 55
Seated BB wrist curl - bar
Time of 25.49. I was tired, felt out of shape and sweating a ton today. Also appetite is struggling today after being gone and not eating as much as usual. Pump was really good though.
Weight yesterday on an off day was 186 I think. This morning 186.5. My appetite hasn’t been great since I’ve been back from vacation so it should ramp back up. I’m trying to space my meals 4 hours apart and have 4 large meals a day. Which is hard trying to consume over 3500 calories. I’m
Shooting for anywhere between 3500-4000. Yesterday I hit 3520 with a split of 193 protein, 473 carbs and 88.6 fat.
Weight has been 187 pretty consistently. Id like it to go up but I’m already eat 4 large meals a day plus ice cream and gluten free Oreos at night.
Workout it 15 follows
Lats
BB row - 175
Pullover - 50
Supinated lat pulldown - 145
Pullover - 45
Pullover - 40
Chest
BB bench - 175
DB fly - 30’s
Push-up - BW
Bench - 75
Bench 65
I can’t definitely tell a little better now when I need to lower the weight. I had been doing 85lbs for the stimulate phase and new it wasn’t going to go so I lowered to 75
Biceps
Narrow grip BB curl - 75
Chin - BW
Wide grip curl - 65
DB Zottman curl
DB hammer curl
DB curl - did 10lbs for all which was the right choice
Band curl
Calves
Seated calves - 1 plate plus 25
Standing calves - 225
Bent over calves - BW
Leg curl toes pointed - 90
Seated calves - 1 plate plus 10
Seated calves 1 plate plus 10
25 minutes for the workout. I’m learning to forget about ego and adjust the weights as the workout progresses. It also depends on what body part block is where in the workout for how much weight I’ll be able to do. Still loving these workouts.
Workout 16
Legs
Wide leg press - 2 plates and 45
Narrow leg press - “” “”
Medium leg press - “” “”
Goblet squat - 40’s
Goblet squat - 40’s
Calves
Seated calf raise - 1 plate plus 25
Standing calf raise - 225
Bent over calf raise - BW
Leg curl toes pointed - 90
Seated calf raise - 1 plate plus 10
Seated calf raise - 1 plate plus 10
Shoulders
Overhead bar hang - BW
DB lateral - 25’s
DB upright row - 25’s
Overhead press - 65 - glad I went down
DB lateral - 10’s glad I went down
Farmers walk - 80’s
Shrug - 80’s
DB lateral - 15’s
Triceps
Press down - 50 on tall lat pulldown with straight bar
Push-up - BW
Press down - same as above
Overhead tricep extension - 35
Overhead tricep extension - 30
Overhead tricep extension - 30
Workout time 25.41 minutes. 25 seems to be right around where I always finish. Great pump in my triceps and shoulders and I should have taken a picture!
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Well, I’ve got a bad case of hemorrhoids right now so I haven’t trained since my last entry which would be Monday. It’s now Friday. The pain and discomfort is a little better but I won’t train again until Monday at the earliest. This is the worst case I have had yet so I’m doing everything I can to heal them up. Weight was down a bit at 186.5 this morning. The last few days it’s been around 187-188 which is my usual.
Still recovering. Hoping to be back it this coming Monday but we’ll see.
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Monday might be a stretch so I’m shopping for Wednesday.
And I’ve been partaking in the animal based 30 day challenge! Eating lots of beef, fruit and honey.
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Update I’m about healed up I will continue Surge workouts on Wednesday.
Please keep my log here.
Back at it today! I didn’t weigh myself this morning. I’ve messed with my diet a bit and I’m following the animal based 30 day challenge as close as I can. So my protein is high around 220, fat around 150 and carbs around 180ish. Feeling run down from a long weekend op for work. Haven’t had a day off in about 10 days and I’m trying to keep a cold away that I think is coming on. Anyway, felt really weak in the gym and lower most my weights after being off for 2 weeks.
I’ll post the workout tomorrow and update my bodyweight. I don’t think I lost muscle because I’ve kept my protein high.
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Today was day 1 of phase 4 so I started 30-10-30 for the stimulate phase and man is that brutal. I forget just how low I need to set the weights. I think I finished 30-10-30 on one exercise otherwise I mostly couldn’t get all of the last 30 seconds. Did the workout in 26 minutes
Feeling really good. Still doing animal based eating (mostly minus ice cream) and I’m really enjoying it. My macros are around…
Protein - 220
Carbs - 200
Fat -150
I even think I’ve lost an once on my waist. I’m eating 3 meals a day with a bedtime snack and feeling leaner and less “inflammatory” if that makes sense. Glad to be back in the gym!
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Workout 2 in the books for Phase 2. I think
I had an even better bicep pump after the stimulate phase doing 30-10-30. I’m down in weight but I feel that I’m losing fat. My waist is down at least 1 inch. I’ve been eating a lot of beef fruit dairy and honey. I feel really good and have had lots of energy. I’m a little nervous about eating 3000 calories ish but I’m trying to trim down some fat. I just hope to build some muscle while I’m at it.
I pan to take some updated photos in the next week or so.
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So I completed workout 5 of the first phase (although I’m on phase 2 so doing 30-10-30 for the stimulate phase) and saw now the recommendation between phases is 30 seconds or less. I tried to stick to 30 seconds and wow that was brutal. I was dripping sweat! Definitely much harder than resting a minute between phases.
I’ve been at a work training all week so not eating as well as I could but I think I’m still looking leaner. I have an itch to do the BIG program by Dr Darden which I’ve talked about before but I keep telling myself what I’m doing now is working. I’m not sure if I’ll do workout 6 tomorrow since I will travel home after training. It may be Saturday.
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