Created this log to keep myself accountable and share my experience and results.
Once the Surge Challenge officially starts, I will log my training, diet, and surge experience, opinion, and results here.
Preface: I’m excited to participate in this Surge Challenge. Some background on where I’m coming from: I’m 45 years old, been training on and off since I was 10 when I was inspired by Arnold and trained in my backyard with cement weights I begged my dad for and whatever heavy things I found on our ranch. During my past 35 years, I’ve been morbidly obese at 335lbs and later ripped with a 6-pack at 215lbs. I haven’t trained consistently during the past 10 years but have maintained training, just not the “shape” I wanted, allowing myself to get up to 260lbs.
I’ve been working on reducing my bodyfat to get back to somewhere between 210 and 220lbs depending on what my ideal weight and goal look is now at 45. I’ve tried every style of training over the decades but have been the fondest of heavy-duty style training as well as super-sets/giant sets to save time and stay busy at the gym. The past decade has been mostly training like back when I started out: full body, more “strongman” style with sandbags (instead of hay bales), carries, etc., than bodybuilding and honestly haven’t done an arm curl or cable exercise in years.
I’m excited to give this challenge my all and see how it treats me. I’ve trained first thing in the morning for over a decade because it fits my schedule with being a father, husband, and work. I’m at the gym within 20 minutes of waking up. I used to handle some Orange Juice and Whey before the gym, but that slowly started not sitting well. Then I used to use the original Surge for years, with the maltodextrin and whey hydrolysate as an intra-workout which worked amazing, but also started to not sit well with me so I have been training fasted for the past 5 years.
I’m truly excited to see how the Surge Workout Fuel is going to work for me, the ingredients tell me it should work great, but sometimes what is great on paper doesn’t transfer over to life. It appears to be the perfect formula for anyone, but I feel like it was made for me lol.
Day 1 (Monday 06/20):
Woke up, started drinking my first dose while getting ready for the gym. First thoughts- the berry flavor, texture, everything, is great! It didn’t make me feel full, bloated, or bogged down. I’ve been using a mixture of Morton’s Lite Salt and regular salt as my only pre-workout so I’m glad Surge has the electrolytes I’ve found very beneficial, plus everything else- I’m excited and hoping my sensitive digestive system handles this well! I got to the gym 25 minutes after waking up and couldn’t say I felt any different but did have a little tingle to my face- I assume from the beta-alanine (I hope lol jk).
I’m including exercises, weights, and reps – mostly for my reference.
Today’s training is Thighs, Lats, Triceps, and Forearms. This is all done in blocks for each body-part: with each block having minimal rest between exercise; having a “pump” section of 3 exercises; a “Stimulate” section with 1-4 exercises; and a “flutter” set to finish off the block.
Did a quick warm-up of walking and some band work before hitting the training session for the day. First up was thighs.
THIGH Pump Block:
Leg extensions, toes out – 10 reps @ 160 lbs
Leg Curl, seated – 8 reps @ 140 lbs
Leg extensions, toes in – 10 reps @ 160 lbs
THIGH Stimulate Block:
Leg press, horizontal – 260lbs @ 10 reps
Leg extensions – 120 lbs @ 10 reps
Leg curl, seated – 120 lbs @ 8 reps
THIGH Flutter Block:
Leg extensions – 120 lbs @ 17 flutters
LATS Pump Block:
Barbell row – 115lbs @ 8 reps
Darden pullover – 70lbs @ 8 reps
Pulldown, machine, supinated-grip – 180lbs @ 8 reps
LATS Stimulate Block:
Darden pullover – 70lbs @ 8 reps
LATS Flutter Block:
Darden pullover – 60lbs @ 20 flutters
TRICEP Pump Block:
Pressdown, v-bar – 160lbs @ 10 reps
Dip, machine – 230lbs @ 10 reps
Pressdown, v-bar – 160lbs @ 8 reps
TRICEP Stimulate Block:
Overhead extension – 60lbs @ 8 reps
Overhead extension – 55lbs @ 8 reps
TRICEP Flutter Block:
Overhead extension – 60lbs @ 11 flutter reps
FOREARMS Pump Block:
Seated barbell wrist curl – 45lbs @ 10 reps
Seated reverse barbell wrist curl – 45lbs @ 10 reps
Standing reverse barbel curl – 45 lbs @ 10 reps
FOREARMS Stimulate Block:
Seated barbell wrist curl – 45lbs @ 10 reps
FOREARMS Flutter Block:
Seated barbell wrist curl – 45lbs @ 15 flutter reps
NOTES:
Overall, including about 10 minutes of warming up, the workout took me 40 minutes. But what an intense pump filled workout it was! All weights were pretty good, some will go up next time, some will stay.
That flutter set of Leg Extensions started easy, but could barely walk for a little bit afterwards – amazing pump!
The lats section really got my lats, traps, and upper chest fired and pumped. The different variations in the execution of the Darden Pullover were amazing – an absolute favorite now!
The overhead tricep extensions were done with two hands behind the head of one dumbbell.
The forearm pump from that block was very intense. I don’t usually train arms so I don’t know if I’m just not used to that pump and burn or what, but it was intense – I loved it!
The Surge Workout Fuel before training got me loaded with pump inducing carbs, electrolytes, aminos, and everything, and the during workout dose kept it going. I never felt out of energy or in the least bit bloated or full like I usually do. I’m going to give it some more time, but think Surge is going to be a mainstay and must in my training going forward.
I’ll attach some picture below. I’m naturally a really vascular person, or developed it over the decades, but having the nutrients in me first thing in the morning rather than training fasted, really brought out my veins and pump, combined with this style of training.
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My arms cold, first thing in the morning before any nutrients and no Surge:
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Some post training pictures:
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You have the right look for this program. Give it your best,
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Day 2 (Tuesday 06/21/2022):
Off day from training.
Consumed 1 serving of Surge throughout the day between meals with 1/3 first thing in the morning.
Ate as regular - 5 meals a day - 6am, 9:30am, 1:30pm, 5:30pm, 9:30pm. About 3500 calories which is around maintenance. I want to give this challenge a honest go and will go back to cutting after the challenge.
Normally, I’d do cardio like carries, sleds, etc but want to maximize my results from the program as is. I did do three 10-15 minute walks throughout the day to help with my blood sugar and overall NEAT.
Day 3 (Wednesday 06/22/2022):
Drank my first dose while getting ready for the gym.
Today’s training is Shoulders, Lats, Biceps, Calves.
Did a quick warm-up on the treadmill to finish waking up and some band work before hitting the training session for the day.
SHOULDERS Pump Block:
Overhand bar* hang – @ 40 seconds used a thick bar.
Dumbbell lateral raise – 10 reps @ 13.2lbs substituted kettlebells for this due to location.
Dumbbell upright row – 10 reps @ 65lbs *substituted a barbell with moderately wide grip due to location.
*I used a thick bar for the overhead hang
SHOULDERS Stimulate Block:
Barbell overhead press – 115lbs @ 10 reps
Dumbbell* lateral raise – 13.2lbs @ 10 reps substituted kettlebells
Trap-bar farmer’s walk – 115 lbs each hand @ 100 feet substituted farmer’s handles due to equipment.
Trap-bar shrug - 180lbs @ 10 reps *substituted a Nautilus deadlift/shrug due to equipment.
SHOULDERS Flutter Block:
Dumbbell* lateral raise – 13.2lbs @ 12 flutters *substituted kettlebells
NOTES:
*I used a thick bar for the hang, it was easy for the first 20 seconds and then became quite the challenge.
*Using the kettlebells instead of dumbbells was interesting and allowed me to focus the line of pull on the weight.
LATS Pump Block:
Barbell row – 155lbs @ 8 reps *I added the thick grips to this
Darden pullover – 80lbs @ 8 reps
Pulldown, machine, supinated-grip – 180lbs @ 8 reps
LATS Stimulate Block:
Darden pullover – 70lbs @ 8 reps
LATS Flutter Block:
Darden pullover – 60lbs @ 24 flutters *went past my time, just felt so good I wanted to take advantage of it.
NOTES:
*I wasn’t feeling good contractions and pump with the Barbell row in my lats at this weight or because of the fat grips? I often go above 200lbs with a fat bar on power rows (some explosiveness) but that hits my upper back. I think I was squeezing the fat grips too much and not pulling with my ring finger mostly affecting the overall feel and contraction. Will focus better next time.
*Those Darden Pullovers are still my favorite! Such a great lat stretch and upper chest pump, along with traps and triceps.
BICEP Pump Block:
Narrow-grip barbell* curl – 60lbs @ 8 reps subbed a pre-loaded ez-bar
Chin-up – Bodyeight- @ 8 reps
Wide-grip barbell curl – 60lbs @ 8 reps *subbed a pre-loaded ez-bar
BICEP Stimulate Block:
Dumbbell Zotterman curl – 25lbs @ 10 reps
Dumbbell Hammer curl – 25lbs @ 10 reps
Dumbbell curl – 25lbs @ 10
BICEP Flutter Block:
Band curl – Dual red bands @ 25 flutter reps
*By the last set of the bicep stimulate block my biceps were screaming. I haven’t truly trained arms in a long time and probably been 10 years since I’ve done a arm curl – I’ve just never felt it good and thought more compound were better and still stimulating, but this was on another level and I’m a fan.
CALVES Pump Block:
Seated calve raise – 180lbs @ 12 reps
Standing calve raise – 180lbs @ 12 reps *used power squat machine.
Bent-over calve raise – 180 lbs @ 12 reps *used belt squat machine.
CALVES Stimulate Block:
Leg curl, toes pointed – ***did not do this, machines were in use and then I forgot to go back.
Standing calve raise – 180lbs @ 12 reps *used power squat machine.
CALVES Flutter Block:
Standing calve raise – 140lbs @ 14 reps *used power squat machine.
NOTES;
Overall, including about 10 minutes of warming up, the workout took me 35-40 minutes.
I can’t believe I left out an entire exercise – leg curl, toes pointed. It would have been a great addition to my calve workout plus hit my lagging hamstrings a little.
I really loved the bent-over calve raises. I’ve only done them one other time in my entire decades of training. Truly, I am really enjoying this entire training method and Surge!!! They both will have a place in my future training.
I’ll attach some picture below. The shoulder and lats block really got my entire upper body pumped, and my calves felt real tight and pumped as well.
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Here’s some pics from today’s workout.
I was just planning on showing particular body parts, but am really excited about this program and Surge so I’ll use this also as reference for overall changes. Though I am not focusing on getting leaner during this challenge, it may happen, at least as far as appearance from filling out with those pumps!
Day 4 (Thursday 06/23/2022):
Off day from training.
Consumed 1 serving of Surge throughout the day between meals with 1/3 first thing in the morning.
Ate as regular - 5 meals a day - 6am, 9:30am, 1:30pm, 5:30pm, 9:30pm. About 3500 calories which is around maintenance.
I tend to eat pretty much the same things everyday except dinner. To give an idea of what I’m doing during this challenge:
6:00am:
SHAKE:
Whey- 3 tbsp
Almond Milk- ½ cup, Orange Juice- 1 cup
Oats- 1 cup
Berries- 1 cup
Pumpkin- 2 tbsp
Cacao- 1 tbsp, Salt- ÂĽ tsp
SCRAMBLE:
Eggs- 2
Potatoes- 1 cup diced
Bell peppers- 1/3, Jalapeno- 1, Spinach- 1 cup, Tomato- ½
Hot sauce to taste
9:30am AND 1:30pm:
Everything is pre-cooked in 3 separate pots every 4 days with the following:
POT 1 - Insta-pot: (pressured cooked and shredded afterwards)
Steak- 34oz (4.2oz per meal)
POT 2 - pot on stove:
Basmati Rice- 2.5 cups
POT 3 - pot on stove:
Diced hash browns- 32oz (4oz per meal)
Green chilies- 24oz (3oz per meal)
Canned tomatoes- 28oz (3.5oz per meal)
Chicken bouillon- 6tsp
I set out 8 meal prep containers:
Divided the green chili mix into the 8 containers, add 1/8 of the shredded steak on top, then 1/8 of the rice and put lids on everything.
I add the following with each of these meals:
Kiwi- 1, Clementine- 1, Avocado- ÂĽ
5:30:
Dinner changes each night
9:30:
During this challenge, I am replacing the following with 1 serving surge on training days and consuming the following on off days:
Casien protein- 70cc, Greek Yogurt- 1 cup
Almond Milk- ÂĽ cup
Strawberries- ½ cup
450 carbs – 240 protein – 88 fat
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Sorry for the lapse in posting.
To get caught up:
Day 6 & 7 (Saturday & Sunday 06/25/2022 & 06/26/2022):
Off day(2) from training.
Consumed 1 serving of Surge throughout the day between meals with 1/3 first thing in the morning.
Ate as regular - 5 meals a day - 6am, 9:30am, 1:30pm, 5:30pm, 9:30pm. About 3500 calories which is around maintenance.
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Day 8 – Workout 4 – (Monday 06/27/2022):
Hit the gym today during my lunch break.
Drank my first dose 10 minutes before leaving for the gym- 5 minute drive, plus changing, etc making it 20 minutes pre-gym.
Today’s training is Triceps, Lats, Forearms, Calves.
TRICEP Pump Block:
Pressdown, v-bar – 180lbs @ 10 reps
Dip, machine – 230lbs @ 10 reps
Pressdown, v-bar – 180lbs @ 8 reps
TRICEP Stimulate Block:
Overhead extension – 70.4lbs @ 8 reps *used a kettlebell
Overhead extension – 66lbs @ 8 reps *used a kettlebell
TRICEP Flutter Block:
Overhead extension – 66lbs @ 13 flutter reps *used kettlebell
LATS Pump Block:
Barbell row – 185lbs @ 8 reps *I added the thick grips to this
Darden pullover – 80lbs @ 8 reps
Pulldown, machine, supinated-grip – 180lbs @ 8 reps
LATS Stimulate Block:
Darden pullover – 70lbs @ 8 reps
LATS Flutter Block:
Darden pullover – 70lbs @ 17 flutters
FOREARMS Pump Block:
Seated barbell wrist curl – 50lbs @ 10 reps
Seated reverse barbell wrist curl – 50lbs @ 10 reps
Standing reverse barbel curl – 50 lbs @ 10 reps
FOREARMS Stimulate Block:
Seated barbell wrist curl – 50lbs @ 10 reps
FOREARMS Flutter Block:
Seated barbell wrist curl – 50lbs @ 18 flutter reps
CALVES Pump Block:
Seated calve raise – 180lbs @ 12 reps
Standing calve raise – 270lbs @ 12 reps *used power squat machine.
Bent-over calve raise – 180 lbs @ 12 reps *used belt squat machine.
CALVES Stimulate Block:
Leg curl, toes pointed – 140lbs @ 12 reps *used seated hamstring curl
Standing calve raise – 180lbs @ 12 reps *used power squat machine.
CALVES Flutter Block:
Standing calve raise – 230lbs @ 14 reps *used power squat machine.
NOTES;
I used kettlebells for the tricep extensions and am a huge fan. It felt like I could get a deeper stretch than with the dumbbell and contraction just as good with some forearm stimulation.
I used the seated hamstring curl for the calve section. While it felt good, I remember getting a better feel in the calves with the lying curl so will use that next time.
The Darden Pullover is still my favorite exercise, and with Darden’s methods- makes for a amazing exercise, pump, and stimulus.
I feel stimulated, pumped, and a little sore after each workout, but I think the Surge is helping recovery dramatically along with most definitely aiding and giving the nutrients for an amazing pump along with this training!
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Day 9 (Tuesday 06/28/2022):
Off day from training.
Consumed 1 serving of Surge throughout the day between meals with 1/3 first thing in the morning.
Ate as regular - 5 meals a day - 6am, 9:30am, 1:30pm, 5:30pm, 9:30pm. About 3500 calories which is around maintenance.
Felt sore calves today and a great pumped/sore feeling in my triceps and arms overall.
Day 10 (Wednesday 06/29/2022):
Drank my first dose while getting ready for the gym.
Today’s training is Legs, Chest, Biceps, Forearms.
I think I’ll leave the weights off this log. I’m keeping track with my physical log, and will post the weights when relevant.
LEGS BLOCK
LEGS Pump Block:
Leg press, wide-foot
Leg press, narrow-foot
Leg press, medium-foot
***my gym doesn’t have the usual 45 degree leg press. This one is more of a lever motion, which gives a different feel. Much more in the hamstrings which is a good thing for me personally, but think I might do squats instead next time.
LEGS Stimulate Block:
Trap-bar squat
***this felt great and was very taxing and draining. Created a great pump in my legs, as well as upper chest and traps, forearms… just a great pumped feeling.
LEGS Flutter Block:
Trap-bar squat
***I had a tendency to hunch over and had to really focus on staying upright with the flutters. I think switching this to a regular squat might be better for me, or just focus more from the start rather than noticing into the set.
CHEST BLOCK
CHEST Pump Block:
Bench press, barbell - 10 reps
Fly, dumbbell bent-arm - 10 reps
Push-ups on floor - 10 reps
***The push-ups were surprisingly hard today at the end of this block, but had such an amazing pump/soreness/results from last weeks chest block that I pushed to get the 10 reps with great form.
CHEST Stimulate Block:
Bench press, barbell - 10 reps
***I did this with a wide grip to exploit the pump where I was feeling it and am a huge fan of using this method.
CHEST Flutter Block:
Bench press, barbell w/ bands added - 15 reps
***adding the bands made this flutter set more intense. Not sure if it was from the very slight accommodating resistance or just the entire package of the Chest Block but I felt it more than last time.
BICEPS BLOCK
BICEP Pump Block:
Narrow-grip barbell curl - 8 reps
Chin-up – Bodyweight - 5 reps
Wide-grip barbell curl – 8 reps
***upped the weight 15lbs from last time
BICEP Stimulate Block:
Dumbbell Zotterman curl – 10 reps
Dumbbell Hammer curl –10 reps
Dumbbell curl – 10 reps
***I upped the weight 5lbs from last time - will up another 5lbs next time.
BICEP Flutter Block:
Dumbbell curl – 12 flutter reps
***I used bands last time and loved the feel. It was different with the dumbbells and better in most ways. A little less pump feeling while doing it, but the pump lingered and was painful in such a good way.
FOREARMS BLOCK
FOREARMS Pump Block:
Seated barbell wrist curl – 45lbs @ 10 reps
Seated reverse barbell wrist curl – 45lbs @ 10 reps
Standing reverse barbel curl – 45 lbs @ 10 reps
***upped the weight on all of these and didn’t use the same weight for each one. The reverse wrist curl is more challenging for me so I lightened for the middle exercise.
FOREARMS Stimulate Block:
Seated barbell wrist curl – @ 10 reps
FOREARMS Flutter Block:
Seated barbell wrist curl – 45lbs @ 15 flutter reps
***OVERALL
Another great workout. I’m loving the short and intense workouts and the amazing pumps and stimulus I’m getting!
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Sorry I haven’t logged in awhile.
I finished my challenge on July 15th and ended up taking a week off before starting back up - I’m loving the results from the Surge and Darden’s training!
I found each workout felt better and better. The pumps would increase from the last one and overall feeling of everything felt more and more productive if that makes sense.
I didn’t plan on before and after (I should have) but included the closest matching poses I could below. I’m personally blown away with the results and didn’t think it was possible to change so much in such a short time.
With my first thing in the morning training, Surge has been a godsend. Surge complimented my schedule, training perfectly, and made recovery so much better. I had a few lunchtime workouts and Surge really enhanced them and the training program was intense and short enough that I could get an amazing stimulus, pump, and growth in a short time - do not take this as they were easy. They’re as easy as you make them, but amazingly stimulating and productive when ran with the intensity programmed.
Like others have said, I will not train without Surge going forward.
I will also continue with Darden’s training and reaping such great results.
Nice going. The photos speak great results.
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Nice work! Those look to be pretty dramatic improvements in your arms, shoulders and thighs.
Are you going to continue with Phases 4, 5, and 6 of the Surge Challenge program?
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Thanks!
I’m amazed by the results so far. My weight is the same but I’ve put on some muscle, strength, and gained a lot of definition for such a short time.
I just got done with my first workout of the next phase and will post about it shortly. I do plan on continuing through all of the phases. I need to get some more Surge shortly. When done with the entire program I’ll then probably take a break and do more strongman style for awhile or repeat - not sure the plan when this is done.
I’m glad to read that you’re going to see it through–lots of participants have moved on to different programs.
Frankly, I don’t get it.