Shaina_Madel's Surge Challenge Log

Training Logs
1

@Tim_Patterson @Ellington_Darden @Andrewgen_Receptors

Surge Challenge: Fit-Chick Edition

Schedule:

Workout 1:

Legs block
Thighs block
Glutes block
Calves block

Workout 2:

Lats block
Chest block
Biceps block
Triceps block

Workout 3:

Legs block
Thighs block
Glutes block
Shoulders block

Training As Programmed:
https://docs.google.com/spreadsheets/d/1By03Eq5P-kw013nBPiwBlJDYesOdAt2Z/edit?usp=sharing&ouid=116240129213081940152&rtpof=true&sd=true

1 Like
2

Workout 1 Template:

Workout 1 Week 1 Week 2 Week 3 Week 4
Block/Sequence Exercise Reps Rest Weight Weight Weight Weight
Legs / Pump Wide Leg Press 8 10s
Narrow Leg Press 8 10s
Medium Leg Press 8 60s
Legs / Stimulate Trap-Bar Squat 10 60s
Legs / Flutter Trap-Bar Squat 20s 60s
Thighs / Pump Quad Extension, Toes out 10 10s
Ham Curl 8 10s
Quad Extension, Toes in 10 60s
Thighs / Stimulate Leg Press 10 10s
Leg Extension 10 10s
Ham Curl 8 60s
Thighs / Flutter Quad Extension 20s 60s
Glutes / Pump Weighted Banded Hip Thrust 10 10s
Pullthrough 10 10s
Kneeling Squat 10 60s
Glutes / Stimulate Weighted Banded Hip Thrust 8 60s
Good Mornings 8
Pullthrough 8 60s
Glutes / Flutter Band Clams/Bad Girls 20s 60s
Calves / Pump Seated Calf Raise 12 10s
Standing Calf Raise (narrow) 12 10s
Standing Calf Raise (wide) 12 60s
Calves / Stimulate Leg Curl (toes pointed) 8 10s
Standing Calf Raise (med) 12 60s
Calves / Flutter Standing Calf Raise (med) 20s 60s

Updated Glute Routine

3

Workout 2 Template:

Workout 2 Week 1 Week 2 Week 3 Week 4
Block/Sequence Exercise Reps Rest Weight Weight Weight Weight
Lats / Pump BB Row 8 10s
DB Pullover 8 10s
Lat Pulldown (OH) 8 60s
Lats / Stimulate DB Pullover 8 60s
Lats / Flutter DB Pullover 20s 60s
Chest / Pump Incline Bench Press 10 10s
DB or Band Flye 10 10s
Push Ups 10 60s
Chest / Stimulate Incline Bench Press 10 60s
Chest / Flutter Incline Bench Press (bands) 20s 60s
Biceps / Pump BB Curl (narrow) 8 10s
Banded Chin-Up 8 10s
BB Curl (wide) 8 60s
Biceps / Stimulate DB Supenation Curl 10 0s
DB Hammer Curl 10 0s
DB Biceps Curl 10 60s
Biceps / Flutter DB / Banded Biceps Curl 20s 60s
Triceps / Pump Cable / Band Pushdown 10 10s
Assisted Dips 10 10s
Cable / Band Pushdown 8 60s
Triceps / Stimulate OH Tricep Ext 8 0s
OH Tricep Ext (-5lbs) 8 60s
Triceps / Flutter OH Tricep Ext (DB or Band) 20s 60s

Updated for weeks 3 and 4

4

Workout 3 Template:

Workout 3 Week 1 Week 2 Week 3 Week 4
Block/Sequence Exercise Reps Rest Weight Weight Weight Weight
Legs / Pump Wide Leg Press 8 10s
Narrow Leg Press 8 10s
Medium Leg Press 8 60s
Legs / Stimulate Trap-Bar Squat 10 60s
Legs / Flutter Trap-Bar Squat 20s 60s
Thighs / Pump Quad Extension, Toes out 10 10s
Ham Curl 8 10s
Quad Extension, Toes in 10 60s
Thighs / Stimulate Leg Press 10 10s
Leg Extension 10 10s
Ham Curl 8 60s
Thighs / Flutter Quad Extension 20s 60s
Glutes / Pump Weighted Banded Hip Thrust 10 10s
Pullthrough 10 10s
Kneeling Squat 10 60s
Glutes / Stimulate Weighted Banded Hip Thrust 8 60s
Good Mornings 8
Pullthrough 8 60s
Glutes / Flutter Band Clams/Bad Girls 20s 60s
Shoulders / Pump OH Clean Hang 40s 10s
DB Lateral Raise 10 10s
Upright Row 10 60s
Shoulders / Stimulate BB OH Press 10 10s
DB Lateral Raise 10 10s
Trap or DB Farmer Walk 40 steps 10s
Trap Bar Shrugs 10 60s
Shoulders / Flutter DB Lateral Raise 20s 60s

Updated Glute Routine

5

6/20/22 Surge Challenge Workout 1

Workout 1 Week 1
Block/Sequence Exercise Reps Rest Weight
Legs / Pump Wide Leg Press 8 10s 115.00
Narrow Leg Press 8 10s 115.00
Medium Leg Press 8 60s 115.00
Legs / Stimulate Trap-Bar Squat 10 60s 85.00
Legs / Flutter Trap-Bar Squat 20s 60s 85.00
Thighs / Pump Quad Extension, Toes out 10 10s
Ham Curl 8 10s
Quad Extension, Toes in 10 60s
Thighs / Stimulate Leg Press 10 10s
Leg Extension 10 10s
Ham Curl 8 60s
Thighs / Flutter Quad Extension 20s 60s
Glutes / Pump BB Hip Thrust 10 10s 100.00
Frog Pump / Bad Girls 10 10s 80.00
Cable / Band Pullthrough 10 60s
Glutes / Stimulate BB Hip Thrust 10 60s 100.00
Kneeling Squat 10 60s 60.00
Glutes / Flutter BB Hip Thrust 20s 60s 65.00
Calves / Pump Seated Calf Raise 12 10s 25.00
Standing Calf Raise (narrow) 12 10s 70.00
Standing Calf Raise (wide) 12 60s 70.00
Calves / Stimulate Leg Curl (toes pointed) 8 10s 55.00
Standing Calf Raise (med) 12 60s 50.00
Calves / Flutter Standing Calf Raise (med) 20s 60s 40.00

Pull Throughs were done with single band

Had to skip thighs due to time constraints. Legs and calves are sore; good pump on both legs and calves, small pump for glutes - will need to adjust glute routine.

Enjoyed flutter specifically for calves.

2 Likes
6

Done on 6/24/22

Workout 2 Week 1
Block/Sequence Exercise Reps Rest Weight
Lats / Pump BB Row 8 10s 45.00
DB Pullover 8 10s 25.00
Lat Pulldown (OH) 8 60s 50.00
Lats / Stimulate DB Pullover 8 60s 15.00
Lats / Flutter DB Pullover 20s 60s 15.00
Chest / Pump Incline Bench Press 10 10s 40.00
DB or Band Flye 10 10s 10.00
Push Ups 10 60s
Chest / Stimulate Incline Bench Press 10 60s 30.00
Chest / Flutter Incline Bench Press (bands) 20s 60s 30.00
Biceps / Pump BB Curl (narrow) 8 10s 30.00
Banded Chin-Up 8 10s
BB Curl (wide) 8 60s 20.00
Biceps / Stimulate DB Supenation Curl 10 0s 10.00
DB Hammer Curl 10 0s 10.00
DB Biceps Curl 10 60s 10.00
Biceps / Flutter DB / Banded Biceps Curl 20s 60s 10.00
Triceps / Pump Cable / Band Pushdown 10 10s 30.00
Assisted Dips 10 10s
Cable / Band Pushdown 8 60s 20.00
Triceps / Stimulate OH Tricep Ext 8 0s 50.00
OH Tricep Ext (-5lbs) 8 60s 40.00
Triceps / Flutter OH Tricep Ext (DB or Band) 20s 60s 40.00
1 Like
7

Surge Challenge Workout 3

Completed 7/3/22

Workout 3 Week 1
Block/Sequence Exercise Reps Rest Weight
Legs / Pump Wide Leg Press 8 10s 100.00
Narrow Leg Press 8 10s 100.00
Medium Leg Press 8 60s 100.00
Legs / Stimulate Trap-Bar Squat 10 60s 70.00
Legs / Flutter Trap-Bar Squat 20s 60s 70.00
Thighs / Pump Quad Extension, Toes out 10 10s 50.00
Ham Curl 8 10s 15.00
Quad Extension, Toes in 10 60s 50.00
Thighs / Stimulate Leg Press 10 10s 120.00
Leg Extension 10 10s 30.00
Ham Curl 8 60s 15.00
Thighs / Flutter Quad Extension 20s 60s 30.00
Glutes / Pump Weighted Banded Hip Thrust 10 10s 100.00
Pullthrough 10 10s 55.00
Kneeling Squat 10 60s 90.00
Glutes / Stimulate Weighted Banded Hip Thrust 8 60s 55.00
Good Mornings 8 55.00
Pullthrough 8 60s 55.00
Glutes / Flutter Band Clams/Bad Girls 20s 60s
Shoulders / Pump OH Clean Hang 40s 10s
DB Lateral Raise 10 10s 10.00
Upright Row 10 60s 35.00
Shoulders / Stimulate BB OH Press 10 10s 45.00
DB Lateral Raise 10 10s 7.50
Trap or DB Farmer Walk 40 steps 10s 60.00
Trap Bar Shrugs 10 60s 60.00
Shoulders / Flutter DB Lateral Raise 20s 60s 7.50

Late upload; had file issues due to google sheet nonsense.

2 Likes
8

Awesome recordkeeping.

How are your energy levels throughout the day?

Are you sleeping okay?

Make sure you’re eating enough; a strong metabolic boost can be a surprise effect.

9

Surge Challenge Workout 4

Workout 1 Week 1 Week 2
Block/Sequence Exercise Reps Rest Weight Weight
Legs / Pump Wide Leg Press 8 10s 115.00 135
Narrow Leg Press 8 10s 115.00 135
Medium Leg Press 8 60s 115.00 135
Legs / Stimulate Trap-Bar Squat 10 60s 85.00 70
Legs / Flutter Trap-Bar Squat 20s 60s 85.00 70
Thighs / Pump Quad Extension, Toes out 10 10s 50
Ham Curl 8 10s 25
Quad Extension, Toes in 10 60s 60
Thighs / Stimulate Leg Press 10 10s 135+
Leg Extension 10 10s 60
Ham Curl 8 60s 20+
Thighs / Flutter Quad Extension 20s 60s 20
Glutes / Pump Weighted Banded Hip Thrust 10 10s 100.00 100.00
Pullthrough 10 10s 55
Kneeling Squat 10 60s 60.00 95
Glutes / Stimulate Weighted Banded Hip Thrust 8 60s 100.00 100
Good Mornings 8 55
Pullthrough 8 60s 55
Glutes / Flutter Band Clams/Bad Girls 20s 60s Banded x2
Calves / Pump Seated Calf Raise 12 10s 25.00 50
Standing Calf Raise (narrow) 12 10s 70.00 75
Standing Calf Raise (wide) 12 60s 70.00 75
Calves / Stimulate Leg Curl (toes pointed) 8 10s 55.00 25
Standing Calf Raise (med) 12 60s 50.00 75
Calves / Flutter Standing Calf Raise (med) 20s 60s 40.00 75

“+” signs next to weight signifies needed weight increase next run.

1 Like
10

I’m currently recovering from being sick- so sleep and energy levels are so down they’re on the floor. Normally I’m pretty well off. I am eating more now so fingers crossed the energy will come back strong.

11
Workout 5 Week 1 Week 2
Block/Sequence Exercise Reps Rest Weight Weight
Lats / Pump BB Row 8 10s 45.00 55+
DB Pullover 8 10s 25.00 25
Lat Pulldown (OH) 8 60s 50.00 77+
Lats / Stimulate DB Pullover 8 60s 15.00 20
Lats / Flutter DB Pullover 20s 60s 15.00 15
Chest / Pump Incline Bench Press 10 10s 40.00 45
DB or Band Flye 10 10s 10.00 12.5
Push Ups 10 60s
Chest / Stimulate Incline Bench Press 10 60s 30.00 45
Chest / Flutter Incline Bench Press (bands) 20s 60s 30.00 45
Biceps / Pump BB Curl (narrow) 8 10s 30.00 40
Banded Chin-Up 8 10s
BB Curl (wide) 8 60s 20.00 40
Biceps / Stimulate DB Supenation Curl 10 0s 10.00 10
DB Hammer Curl 10 0s 10.00 10
DB Biceps Curl 10 60s 10.00 10
Biceps / Flutter DB / Banded Biceps Curl 20s 60s 10.00 10+
Triceps / Pump Cable / Band Pushdown 10 10s 30.00 44+
Assisted Dips 10 10s
Cable / Band Pushdown 8 60s 20.00 55
Triceps / Stimulate OH Tricep Ext 8 0s 50.00 22
OH Tricep Ext (-5lbs) 8 60s 40.00 18
Triceps / Flutter OH Tricep Ext (DB or Band) 20s 60s 40.00 10+

Starting to feel better overall and getting more sleep as well. Not feeling much in the way for a lat pump but god do I love the Biceps block.

“+” signs next to weight signifies needed weight increase next run.

2 Likes
12

Workout 6 Week 1 Week 2
Block/Sequence Exercise Reps Rest Weight Weight
Legs / Pump Wide Leg Press 8 10s 100.00 120
Narrow Leg Press 8 10s 100.00 120
Medium Leg Press 8 60s 100.00 120
Legs / Stimulate Trap-Bar Squat 10 60s 70.00 80
Legs / Flutter Trap-Bar Squat 20s 60s 70.00 70
Thighs / Pump Quad Extension, Toes out 10 10s 50.00 50
Ham Curl 8 10s 15.00 20
Quad Extension, Toes in 10 60s 50.00 50
Thighs / Stimulate Leg Press 10 10s 120.00 120
Leg Extension 10 10s 30.00 15
Ham Curl 8 60s 15.00 20
Thighs / Flutter Quad Extension 20s 60s 30.00 25
Glutes / Pump Weighted Banded Hip Thrust 10 10s 100.00 110
Pullthrough 10 10s 55.00 70
Kneeling Squat 10 60s 90.00 120
Glutes / Stimulate Weighted Banded Hip Thrust 8 60s 55.00 90
Good Mornings 8 55.00 70
Pullthrough 8 60s 55.00 70
Glutes / Flutter Band Clams/Bad Girls 20s 60s Banded x2
Shoulders / Pump OH Clean Hang 40s 10s
DB Lateral Raise 10 10s 10.00 20
Upright Row 10 60s 35.00 35
Shoulders / Stimulate BB OH Press 10 10s 45.00 45
DB Lateral Raise 10 10s 7.50 15
Trap or DB Farmer Walk 40 steps 10s 60.00 60
Trap Bar Shrugs 10 60s 60.00 50
Shoulders / Flutter DB Lateral Raise 20s 60s 7.50 15

Had a great glute pump which I dont usually get. Awesome workout.

1 Like
13

Workout 7 Week 1 Week 2 Week 3
Block/Sequence Exercise Reps Rest Weight Weight Weight
Legs / Pump Wide Leg Press 8 10s 115.00 135 160
Narrow Leg Press 8 10s 115.00 135 160
Medium Leg Press 8 60s 115.00 135 160
Legs / Stimulate Trap-Bar Squat 10 60s 85.00 70 85
Legs / Flutter Trap-Bar Squat 20s 60s 85.00 70 85
Thighs / Pump Quad Extension, Toes out 10 10s 50 55
Ham Curl 8 10s 25 30
Quad Extension, Toes in 10 60s 60 60
Thighs / Stimulate Leg Press 10 10s 135+ 160
Leg Extension 10 10s 60 60
Ham Curl 8 60s 20+ 30
Thighs / Flutter Quad Extension 20s 60s 20 25
Glutes / Pump Weighted Banded Hip Thrust 10 10s 100.00 100.00 130
Pullthrough 10 10s 55 70
Kneeling Squat 10 60s 60.00 95 120
Glutes / Stimulate Weighted Banded Hip Thrust 8 60s 100.00 100 130
Good Mornings 8 55 70+
Pullthrough 8 60s 55 70+
Glutes / Flutter Band Clams/Bad Girls 20s 60s Banded x2 Banded x2
Calves / Pump Seated Calf Raise 12 10s 25.00 50 50+
Standing Calf Raise (narrow) 12 10s 70.00 75 90
Standing Calf Raise (wide) 12 60s 70.00 75 90
Calves / Stimulate Leg Curl (toes pointed) 8 10s 55.00 25 25
Standing Calf Raise (med) 12 60s 50.00 75 75
Calves / Flutter Standing Calf Raise (med) 20s 60s 40.00 75 75+

Really like the Surge Challenge. It’s much harder to do in a commercial gym though. I’m working out at night and focusing on my reps. Adding weight where needed while not sacrificing on form. All about focus.

On a sidenote- I ordered the V-diet as I want to lean out but my stomach couldn’t handle it. Maybe I need to just go into it a tad bit slower or just do the Protein Pulse. Any ideas?

1 Like
14

My suggestion here would maybe be to try starting with one meal period at a time or start with 50% of the plan by breaking the day in half. When I work with clients (I’m a registered dietitian), that want a slower onboarding into their healthy eating journey, I usually have them start with one meal at a time. Start where it’s comfortable and then once that starts feeling doable and you feel good there, add another meal or day part. Slow and steady - you got this!!

1 Like
15

Sounds good! I love the V-Diet, I think I may need more fiber or to ease into it. I’m going to start up and catalog my results. The last time I simply had some GI issues. I appreciate the feedback @QuadQueen <3

1 Like
16

I’m looking forward to watching your progress! Let me know if you run into any road blocks - and we can troubleshoot them together!

1 Like
17

Oh my goodness yes. So thankful for that! Go you for the assist @QuadQueen

1 Like