Alhedo Training Log

Training Training Logs
1

Hi, I am going to start the Neanderthal No More program.

Info:

Age: 21
Weight: 80kg
Height: 1.76m

Been lifting like 2-3 years now. Hopefully I can improve my posture and then continue with heavy lifting.

2

Today

A1) Supine Bridges
3x15
A2) Warrior Lunge Stretch

B1) Snatch Grip Deadlifts
1x6x 57kg
1x6x 66kg
3x6x 75kg
1x6x 80kg
B2) IT Band Stretch

C) Dumbbell Step-Ups
4x10x 18kg (each DB)

D1) Dead Bug Twists
3x15
D2) Side Hip Thrusts
3x15

3

Today

A1) Pronated, Medium Grip Row
6x10x 45kg
A2) Pec Stretch: 15 seconds

B1) Face Pulls
3x10x 27kg
B2) Barbell Extensions
3x12x 23kg

C1) DB Rear Delt Fly
3x10x 5kg (each)
C2) Low Pulley External Rotations
3x10x 5kg
C3) Dip Shrugs
3x15

D) High-to-Low Cable Woodchops
3x10x 18kg

4

Today

A1) Heels Elevated, Front Squats
1x3x 66kg
1x2x 70kg
1x1x 75kg
1x3x 66kg
1x2x 68kg
1x1x 72kg

A2) Warrior Lunge Stretch: 5 seconds per side

B1) DB Walking Lunges
3x8x 16kg
B2) IT Band Stretch: 15 seconds per side

C) DB Split Squat Isometric Holds

D1) Pull-throughs
4x12x 32kg

D2) Pulldown Abs
4x12x 27kg

E1) DB Dorsiflexion
2x20x 16kg

E2) Calf Stretch: 15 seconds per leg

5

Very good training, let’s see if the “Neanderthal no more” program improves your posture.

6

Today

A1) Close Grip Bench Press
3x70kg
2x72,7kg
1x75kg
3x70kg
2x72,7kg
1x75kg

A2) DB Row
6x6x 20kg

A3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per side

B1) Single Arm Low Pulley Cable Row to Abdomen
3x10x 27kg

B2) Pec Stretch: 15 seconds

C1) DB External Rotations, elbow supported at 90 degrees
3x10x 5kg

C2) One-Arm Prone Lower Trap Raises
3x10x 5kg

D) Saxon Side Bends
4x6x 5kg

7

Today

A1) Supine Bridges
3x15
A2) Warrior Lunge Stretch

B1) Snatch Grip Deadlifts
1x6x 80kg
1x6x 84kg
2x6x 89kg
1x6x 93kg
1x5x 93kg
B2) IT Band Stretch

C) Dumbbell Step-Ups
3x10x 18kg (each DB)

D1) Dead Bug Twists
3x15
D2) Side Hip Thrusts
3x15

8

Today

A1) Supine Bridges
3x15
A2) Warrior Lunge Stretch

B1) Snatch Grip Deadlifts
1x6x 80kg
1x6x 83kg
2x6x 89kg
1x6x 93kg
1x5x 93kg
B2) IT Band Stretch

C) Dumbbell Step-Ups
3x10x 18kg (each DB)

D1) Dead Bug Twists
3x15
D2) Side Hip Thrusts
3x15

9

Today

A1) Pronated, Medium Grip Row
4x10x 54kg
2x10x 60kg
A2) Pec Stretch: 15 seconds

B1) Face Pulls
3x10x 27kg
B2) Barbell Extensions
3x10x 28kg

C1) DB Rear Delt Fly
3x10x 5kg (each)
C2) Low Pulley External Rotations
3x10x 5kg
C3) Dip Shrugs
3x15

D) High-to-Low Cable Woodchops
3x10x 18kg

10

Today

A1) Heels Elevated, Front Squats
1x3x 70kg
1x2x 75kg
1x1x 80kg
1x3x 66kg
1x2x 70kg
1x1x 75kg

A2) Warrior Lunge Stretch: 5 seconds per side

B1) DB Walking Lunges
3x8x 18kg (40lb)
B2) IT Band Stretch: 15 seconds per side

C) DB Split Squat Isometric Holds

D1) Pull-throughs
4x12x 36kg

D2) Pulldown Abs
4x12x 31kg

E1) DB Dorsiflexion
2x20x 16kg

E2) Calf Stretch: 15 seconds per leg

11

Today

A1) Close Grip Bench Press
3x70kg
2x72,7kg
1x75kg
3x70kg
2x72,7kg
1x75kg

A2) DB Row
6x6x 23kg

A3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per side

B1) Single Arm Low Pulley Cable Row to Abdomen
3x10x 27kg

B2) Pec Stretch: 15 seconds

C1) DB External Rotations, elbow supported at 90 degrees
3x10x 5kg

C2) One-Arm Prone Lower Trap Raises
3x10x 5kg

D) Saxon Side Bends
4x6x 5kg

12

Nice work alhedo…