@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:
Workout 1
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,115.00
Narrow Leg Press,8,10s,115.00
Medium Leg Press,8,60s,115.00
Legs / Stimulate,Trap-Bar...
1 Like
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
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
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
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.
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
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.
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
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
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
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
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
I’m looking forward to watching your progress! Let me know if you run into any road blocks - and we can troubleshoot them together!
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Oh my goodness yes. So thankful for that! Go you for the assist @QuadQueen
1 Like