Og's Log

MONDAY

Rack Pull 8x3 315lb

Deadlift 1x15 135lb

Lunge 3x8 bw+35lb

Squat 4x12 185lb

Side hip thrusts 3x6 each side

Calves 6x25 90lb

5 min of insanity cardio on the “stairway to heaven”

Also, brutally honest before/after pictures.

-Og


Front


Side


Back - I think the back is most obvious. I had some wicked leaning to one side going on. Most of that seems to be fixed.

A1 Chest Supported Rows 5x6 140lb
A2 Incline DB Bench 5x6 180lb
do both, then 60s rest

B1 Bent-over DB lat raise 3x8 30lb (2x15lb)
B2 Prone DB lower trap raise 3x8 30lb (2x15lb)
B3 DB cuban press 3x8 30lb (2x15lb)
do all 3, then 60s rest

C Ab floor roller INJURY

HIIT cardio on the stair machine 15 mins

Okay, I went down for the ab roller, and heard and felt a loud RIP in my lower abs. It was as though they literally got stretched out in a loud ripping action. After that, I found it rather painful to do anything remotely involved with contracting my lower abs. Hopefully it’s a “growing pain” and it will heal up well.

Otherwise, things are going pretty well. Still have a nagging cold, and some trouble breathing, but all in all, I think I’m getting stronger and healthier.

-Og

SATURDAY

A Close Grip Bench 4x6 185-225lb
B1 DB Incline press 5x6 180lb (2x90lb)
B2 DB chest supp row 5x6 180lb (2x90lb)
C Barbell curl 3x12 90lb

Took it easy, the ab tear was still hurting alot. My push/pull strength is getting more balanced.

MONDAY

A wide squat 5x5 185-225lb
B seated good morning 3x10 135lb
C DB single leg squat 3x8 60lb (2x30lb)
D Leg curls 3x10 240lb
E barbell side bends 3x8 40lb
F calf raises 4x25 205lb

Ab tear is mostly healed, took it easy still. Wide squat is tough, but I’m getting better in the bottom. Learning to use my glutes and hams, not just my quads. Learning how to squat with a belt now too, brace the abs against it. I will be ready to up the weight once my abs heal a bit more.

My brother and training partner is kicking some ass. He’s on a 3000 calorie Anabolic Diet, and already gained about five pounds while staying the same leanness. Young’uns. I’m right at 2000 calories and if I smell muffins my abs vanish. I started pounding the BCAA today, 40 grams peri-workout, let’s see how it goes.

EDIT: My first goal on the road to Zane: 15 minutes of fasted cardio every morning. Day #1 complete.

-Og

WEDNESDAY:

A1 Double D-handle seated row 6x10 120lb
A2 Weighted Dips 6x6 +45lb

B1 Fatman chinups 3x8
B2 Band retraction 3x10

C DB L-Lateral Raise 3x8 2x40lb

D Single arm DB protraction 3x15 each side 75lb

SATURDAY:

A Rack Pull 8x3 315lb

B Lunge 3x8 +45lb

C AtG Squat 4x12 135lb

D Barbell Twists 3x6 per side 135lb

My gym has a hinge on the floor that you can insert one end of a barbell and put weights on the other end. I used this to do side twists, where you stand sideways and lift the barbell end from waist height to over your head. I think my ab tear is healed now.

So the Neanderthol No More program is nearly complete! I will do it the rest of this week and post before/after photos. Hopefully Og done with caveman posture forever! One thing I noticed is my push/pull strength is nearly equal now.

-Og