Madman Evolves with ALRI's EVOLUTION Stack: BAM, Jungle Warfare, Restore

[madman911]

Madman is ready to evolve, with a little help from...


EVOLUTION Stack!!!




Jungle Warfare


Increased myotrophic activity
Favorable nutrient repartitioning
HPTA modulation
Estrogen management
Significant Pro-Hypertrophic capacity
Anti-Catabolic


Jungle Warfare Full Write-Up




Restore



Serious natural testosterone production
Stop uncontrolled lean mass loss
Inhibition of fat deposits
Prolactin control for optimized GH levels
Estrogen Control
Optimized libido
Optimal free active testosterone


Restore Full Write-Up




Bad Ass Mass



Enhanced protein synthesis and tissue repair
Increase levels of free testosterone
Maximize output of natural testosterone
Increase glycogen retention and optimize internal hydration levels
Support superior protein synthesis through modulation of transcription factors
Inhibits excessive cortisol levels for an anti-catabolic effect
Promote recovery of the neuromuscular matrix
Provide superior results either in a synergistic stack or as a
standalone supplement

Bad Ass Mass Full Write-Up

Thanks to FitnFirm, Viperspit, and all the folks at ALR Industries for giving me the opportunity to test the EVOLUTION stack.


Madman's Training Goals

It's time to evolve, baby!!!! I need to add some serious mass over the next couple of years to complete my transformation from a tubby bodybuilding wannabe into a serious competitor. I want to stay under 12% while packing on some serious mass. My long-term goal is to be 20 lbs heavier and 3% leaner than I was at the end of the contest prep I completed this past November.

Madman's Training Protocol

I am presently using a hypertrophy-focused weight training system called P/RR/S, which stands for 'power/rep range/shock'. P/RR/S was developed by natural pro bodybuilder Eric Broser. In addition to being a pro bodybuilder, Eric is a highly respected trainer and writer. He coauthored the book “Building the Perfect Beast... Naturally” with legendary bodybuilding guru and ALR Industries CEO, Author L. Rea. Eric is also a frequent
contributor to Iron Man magazine. Rather than explain the system here, I'll direct you to a much better description written by the man himself: Eric's article on P/RR/S.

My basic split is as follows:

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: HIIT cardio
Thursday: Delts/Traps/Abs
Friday: Legs
Saturday: Calves and HIIT cardio

The details of each of my training sessions will be logged daily. My goal is to increase my lifts by 3-5% after each three week P/RR/S cycle. I use fractional plates to allow me to make incremental weight increases as small as ½ lb.

As you see, HIIT cardio is part of my training. I want to keep the fat gains at bay and I actually enjoy cardio... call me nuts.

Madman's Nutrition

I will log my exact diet for each week, including cals and macro breakdown. I shoot for 3,000-3,200 calories at 40p/30c/30f. I eat a planned diet Mon-Fri that I generally do not deviate from. On weekends, I stick to much the same diet, but I allow myself to have a couple of reasonable cheats. My cheats are always nutritionally valuable... in other words, high in protein. I stay away from junk foods like baked goods, candy, chips, ice cream, etc.

Madman's Supplementation

In addition to the EVOLUTION Stack, I will use these supplements daily:

Men's multivitamin
B complex
Vitamin C
Vitamin E
Glucosamine + MSM
Fish oil caps
Flax oil caps
Magnesium, calcium, zinc
Green tea extract
5-HTP
Scivation Noxidant
Scivation Xtend or Anabolic Innovations Excel
Creatine monohydrate
Optimum Nutrition 100% Whey or Anabolic Innovations Whey
Cytosport Muscle Milk or Dymatize Mega Shake
USPLabs Cissus Rx
ALR Industries Venom Special Tactics
ALR Industries Venom Hyperdrive 3.0

And so it begins...

Tonight I will take my first doses of JW, Restore, and BAM. The upcoming week will be a P/RR/S 'rep range' week. Seeing as my gym is closed Monday for the New Year's Day holiday, I will train back/biceps tomorrow. I will also log all of my starting stats and post my 'before' pics.

Let's get it on!!!

[Force of Green]

Bro, you got this phase down to a science! I'm going to stick around for the ride, it's going to be crazy!

[madman911]

Starting Stats

All measurements are cold

Height: 5’ 7” (on a good day )
Weight: 156.5 lbs
Approximate body fat: 10% (6.2%, 6.5% on two caliper measurements, then I add 3%)
Left upper arm: 14.75”
Right upper arm: 14.5”
Chest: 40.5”
Waist: 30.25”
Right thigh: 21.25”
Left thigh: 21.25”
Right calve: 14.5”
Left calve: 14.5”

[madman911]

Starting Pics

Taken just after waking… I don’t look too perky.

[madman911]

Day One of Thirty

Training

Back/Biceps, Rep Range

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

• Wide-grip weighted pull-up: BW + 15 x6, x6 (+5)

• Wide-grip seated row: 110 x8, 120 x8, 126.6 x8 (+6.6)

• Dumbbell row: 45 x12, x12

• Dumbbell pullover: 45 x12, 46 x12 (+1)

• Seated alternating dumbbell curl: 30 x6, 31 x6 (each side) (+1)

• Cable curl: 83.3 x8, 86.6 x8 (+3.3)

• Concentration curl: 20 x12, x12

Thoughts:

Good workout. Felt weaker than I had hoped on dumbbell rows and pullovers, but I did increase my weights on the pull-ups and seated rows that preceded them so no doubt the level of exhaustion had an effect on my other lifts. On pull-ups, not only did I add a 5lb plate, but I also gained 6-8 lbs in bodyweight since last time, so I’m pleased. I had an awesome pump in my biceps after the concentration curls.

Nutrition

Pre-workout: 50 grams of Muscle Milk in water
During workout: 20 g of whey + 10 g of dextrose
Post-workout: 30 g of whey + 40 g of dextrose + 18 g of Xtend

Being as it is New Year’s Eve and I’m going to be partying, the rest of my nutrition for today is going to be off the charts. Suffice to say I will be eating way over my target calories: loads of protein, carbs, and fat, plus beer and champagne. It’s days like this when you’ve gotta love Venom Special Tactics.

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[FitnFirm]

Def. in the running for the top logs to go 8 weeks at this point Its so pretty and neat I just love it!!

[madman911]

Day Two of Thirty

Training

Rest Day

Thoughts:

Feeling DOMS in the very widest part of my outer lats and in my biceps. Tomorrow morning I will hit the chest and triceps.

Nutrition

Not too strict today. I had a serving of whey, 2 ounces of cheerios + 2% milk for breakfast. A couple of hours later, I had a piece of a steak and cheese sub I made for last nights New Year's festivities. A couple of hours after that, I had a piece of an Italian sub. Now, I'm cooking rice and salmon for dinner. I'll be having my usual three servings of 1% cottage cheese before bed.

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[RipdnTxs2]

Bring it on Madman, and yea the colors are kinda pretty in a non gay way....

[madman911]

Day Four of Thirty

First, a note about yesterday… I did not train, my wife and kids were all sick with a stomach virus that's tearing through the nation (which I already suffered with over the Christmas week) so I had to play Nurse Madman.

Training

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

• Incline dumbbell bench press: 65 x6, 70 x6 (+5)

• Flat barbell bench press: 125 x10, x10, x8

• Flat dumbbell flye: 30 x12, x12

• Weighted dip: BW +10, x8, x8, x8

• Rope pushdown: 90 x10, x10

• Tricep kickback: 15 x12, x12

Thoughts:

You know those days when your mind and body feel strong and you just look at the weights and know you’re about to kick some ass… well, this wasn’t one of those days. My mind was strong, but my body was feeling ‘blah’. I increased weight on my incline db bench press and I maintained on everything else, so I can’t say it was a bad workout, it just wasn’t the strength/stamina fest I always hope for. I’m sure it’ll be a few more days before the stack starts to kick in.

Nutrition

Here’s my diet for today, I will be eating the exact same diet for the remainder of the work week:

Upon waking
50 g of Muscle Milk in water

During workout
20 g of whey + 20 g of dextrose

Post-workout
30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend

30-45 minutes after PWO shake
1 bagel with dab of jelly
1 whole egg + 6 egg whites

2 hours later
50 g of muscle milk + 15 g of whey

2 hours later
1 chicken breast + 1 cup rice + 4 oz of broccoli

3 hours later
30 g whey + 4 flax oil caps + 4 fish oil caps

2 hours later
6 oz. steak + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil

2 hours later
One slice of homemade reduced fat/carb peanut butter cheesecake

Before bed
3 servings of 1% cottage cheese

Total calories: 3100 (about 500 over maintenance)
Macros: 40p/30c/30f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[madman911]

Day Five of Thirty

It's starting... something in this stack is kicking in. I can really feel it over the last couple of hours. I noticed this afternoon that my forehead is getting noticeably shiny from increased oil production. I've been hungry like the wolf today. I woke up ravenous, with intense hunger pains. I've been hungry almost immediately after each meal. I have eaten some extra, non-planned food items, as this hunger is not to be played with, it is painful and demands to be satisfied. I figure I gotta feed the beast if I wanna grow, so I'll feed my face when my belly demands it and just keep it clean. I'm especially craving carbs with this hunger, not sweets, but good carbs. The feeling very much reminds of how I've felt when ATD starts to kick in. I'm very excited to see what tomorrow brings, I already feel energized and ready to move some freakin' iron. Muscles feel nice and full. Loads of DOMS in my chest from yesterday.

Training

Delts/Traps/Abs, Rep Range

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top), except where noted otherwise
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

• Seated dumbbell shoulder press: 55 x6, 56.5 x6 (+1.5)

• Front raise with plate: 35 x8, x8

• Standing dumbbell side lateral: 15 x12, 16 x12

• Dumbbell shrug: 70 x9, 65 x12

• Behind the back barbell shrug: 95 x12, x12 - tempo: 2/0/2/1

• Cable crunch: 147 x9, x9

• Hanging knee raise: BW x12, x12 - tempo: 2/1/1/0

• Side bend: 45 x15 each side – tempo: 2/0/1/1

Thoughts:

I did my front raises with a plate, instead of dumbbells as I usually do them, because I tried the dumbbells and my right forearm, which has been giving me some tendonitis issues recently, wasn't liking them. So I tried a plate with built-in handles and found that it lessened the strain on my forearms. This session I really tried to refine my side lateral form, so I lowered my weight a little, I made a few adjustments and felt a really nice contraction in the medial head. I'm still trying to get the feel of behind the back shrugs, but they definitely felt less awkward than last time I did them. Overall, it was a good workout, nothing spectacular.

Nutrition

Same diet as outlined in Day Four, with the following additions:

One granola bar
½ cup oats + 1 tbsp honey

Total calories: 3500 (about 900 over maintenance)
Macros: 38p/36c/26f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[madman911]

Day Six of Thirty

Training

Legs, Rep Range

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top), except where noted otherwise
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

• Single leg extension: 50 x10, 53.3 x10 (+23.3)

• Hack Squat: 100 x10, 120 x10, 140 x10 - tempo: 2/1/2/0(+30)

• Single leg press: 150 x12, 170 x12, 190 x12 (+30)

• Stiff-legged dead lift: 145 x10, 165 x10 - tempo: 2/1/2/0 (+10)

• Single leg curl: 30 x12, 33.3 x12 (+3.3)

Thoughts:

Strength was great today; stamina was even better… I felt like I needed no rest between sets. I of course took my two minutes between sets, but it seemed like an eternity… I was raring to go baby!!! All the weights went up with relative ease. I woke up starving again and I just finished my bagel and eggs and I’m still hungry!!! I didn’t sleep that great, I woke up at 4 am and had a tough time getting back to sleep before my 6 am alarm. I’m psyched by this workout… I can’t wait to see how next week feels, it’s a ‘shock week’, lots of super sets and drop sets, so the improved stamina should serve me well.

Nutrition

I obviously haven’t finished eating for the day, but my diet is basically as it is on Day Four, with the exception that I will be eating lunch at a business meeting today and I don’t know what I’ll be having. Also, I’m likely to eat some additional carbs because that’s what my body wants. I’d estimate that my cals will be close to what they were yesterday, as long as my business lunch hosts don’t feed me total crap:

Total calories: 3500 (about 900 over maintenance)
Macros: 38p/36c/26f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[maddenizor]

Im taging along as well. Lets do it.

[madman911]

Day Seven of Thirty

Updated Stats

Huh... this is interesting. No need to update my stats at all, simply look at my stats from one week ago, nothing has changed. I still weigh exactly 156.5, still 10% body fat, and no major changes in measurements. The stack is definitely having some effect on my metabolism, because with the calories I've been taking in I'd typically be gaining weight; I gain weight very easily due to my endomorphic tendencies. I don't find the lack of mass gain disheartening in anyway, the gains are going to come and this is just the first week. Heck, I just started feeling the stack kicking in and already my strength is up and, whoa man, is my appetite up. I ate everything in sight today. If it was edible and didn't move faster than I did, it went in my belly.

Training

Calves, Rep Range

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

• Calf press: 590 x9, 500 x12, x12 (+90)

• Seated calf raise: 90 x15, x15

Thoughts:

All I did was calves today. I don't include them on leg day, because I'm spent after working quads and hams, plus I'm usually running short on time. I typically also do HIIT cardio on Saturdays after my calf work, but the cardio area was pretty well packed with New Year Resolutionists. Anyway, since I didn't see any weight gain yet, I think I'll drop back to one HIIT session per week.

Nutrition

Today was basically a cheat fest, I felt justified since my weight hasn't budged. No idea exactly how many cals, or my macros, but I went way, WAY over maintenance, with lots of carbs. I ate a big bowl of honey nut cheerios with 2% milk, a cup and a half of diced potatoes fried in a little olive oil and 10 reduced fat breakfast sausages when I got home from the gym. So breakfast alone was about 1,000 calories. I was still hungry.

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[madman911]

Day Nine of Thirty

Training

Back/Biceps, Shock
Rep tempo: smooth and piston-like, no rest at top or bottom
Only incidental rest between sets
Red numbers indicate weight increase in lbs from previous shock week

• Pullover/Wide-grip pulldown superset:
  45 x10/110 x10, 45 x10/110 x10(+5/+10)

• Stiff arm pulldown/reverse grip bent over row superset:
  63.3 x8/90 x10, 55.6 x8/90 x10(+3.3/+10)

• Close-grip seated cable row dropset:
  130 x8, 100 x10, 70 x10 (+10)

• Standing EZ bar curl/Close-grip chin superset:
  60 x10/BW x2

• Preacher curl/reverse curl superset:
  60 x8/reverse curls aborted due to tendon pain

• single arm cable curl dropset: 43.3 x6, 36.6 x4, 30 x4(+3.3)

Thoughts:

Overall a pretty good workout. I was a littled pissed that I could only get two chins out after my EZ curls... last time I got six. I was pretty toasted after my balls to the wall back work and I did increase all weights for back so I guess that explains why I didn't have much in the tank for bi work. The cable curl dropsets definitely were a nasty, painful capper and I feel my bis got plenty of good stimulation from those bad boys.

Nutrition

Here’s my diet for today, I increased cals by another 500 from last week, since I didn't gain any weight in my first week on this stack. This stack is making me friggin' hungry and I want to maximize my gains by feeding the beast. I will be eating the exact same diet for the remainder of the work week:

Upon waking
50 g of Muscle Milk in water

During workout
20 g of whey + 20 g of dextrose

Post-workout
30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend

30-45 minutes after PWO shake
1 bagel with dab of jelly
1 whole egg + 6 egg whites

2 hours later
50 g of muscle milk + 15 g of whey

2 hours later
Homemade turkey chili, 8 oz of turkey meat in each serving

3 hours later
30 g whey + 4 flax oil caps + 4 fish oil caps
1/2 cup oats + 1 cup of mixed berries

2 hours later
6 oz. steak + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil

2 hours later
One slice of homemade reduced fat/carb peanut butter cheesecake

Before bed
3 servings of 1% cottage cheese

Total calories: 3500 (about 1000 over maintenance)
Macros: 38p/31c/31f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[madman911]

Day Ten of Thirty

Pleased to say there are no really negative sides to report as of yet. A few small pimples on my forehead and that's about it. Libido is strong like bull. No lethargy, but I'm using Hyperdrive most days, so that probably masks any lethargy I would be feeling. The powerful hunger and my capacity to eat and remain hungry is the most potent effect I've experienced thus far. I am looking and feeling thicker the last few days. I'm confident I'll see some bigger numbers when I update my stats this weekend *crosses fingers*.

Training

Chest/Triceps, Shock
Rep tempo: smooth and piston-like, no rest at top or bottom
Only incidental rest between sets
Red numbers indicate weight increase in lbs from previous shock week

• Cable crossover/Smith incline bench press superset:
  63.3x10/95 x10, 63.3 x10/95 x 8(+3.3/+5)

• Incline dumbbell flye/dip superset:
  27.5 x10/BW x10, 27.5 x10/BW x8(+2.5 on flyes)

• Machine bench press dropset:
  210 x10, 170 x5, 140 x5 (+10)

• Rope pushdown/close grip bench superset:
  96.6 x10/115 x8 (+6.6 on pushdowns)

• Reverse grip pushdown/overhead extension superset:
  76.6 x10/45 x12, 76.6 x8/45 x10 (+5 on extensions)

• Seated tricep press machine dropset: 156.6 x10, 126.6 x10, 106.6 x10(+20)

Thoughts:

Very satisfying workout. The shock week sessions leave you sweating and breathing heavy, the whole workout took me just over twenty minutes. I felt good strength and stamina-wise. I'm noticing that Venom Hyperdrive definitely helps my focus a lot, I didn't take it yesterday and felt a little distracted, whereas today I was focused like a laser. Chest and tris were pumped up like crazy after this session. I had only intended to do one flye/dip superset, but the flyes felt so easy that I had to do another set to get my satisfaction. On the seated tricep machine I was almost lifting myself off of the seat as I was basically pressing my own bodyweight, I think I'll switch to the assisted dip station next time for my tricep drop sets.

Nutrition

Same diet as outlined for Day Nine

Total calories: 3500 (about 1000 over maintenance)
Macros: 38p/31c/31f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[maddenizor]

No weight gain just yet? What made you decide to stack all three at the same time instead of the stack recommendations?

[madman911]

No weight gain in the first week, that is correct. I've increased calories more to make sure I'm giving my body what it needs to start growing. I think the lack of weight gain has something to do with an effect of the stack, because I was gaining weight prior to starting this log and with less of a caloric surplus. I'm not going to weigh myself everyday, as I see no point, just once a week. I am using the stack in the manner requested by the reps who selected me to test the products.

[maddenizor]

Got it, thanks.

[madman911]

Day Eleven of Thirty

Training

Cardio

I intended to do HIIT on the elliptical, but all the machines were occupied by the deluge of new year resolutionists... I can't wait until the end of February when they all quit their routines. So, I did 25 minutes walking on the treadmill at 3.9 mph and 12.5 degree incline.

Thoughts:

I think I'm growing. It definitely felt like my workout shirt was stretching a bit more in the shoulders and across the chest.

Nutrition

Same diet as outlined for Day Nine.

Total calories: 3500 (about 900 over maintenance)
Macros: 38p/36c/26f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

[madman911]

Day Twelve of Thirty

Last night I had a rough time sleeping, not sure if it has anything to do with the stack, but it was not my usual insomnia. It was more like a mild, sustained panic attack. As I'd try to relax and drift off, my mind would race and I'd have all of these weird, abstract thoughts that made no real sense. Kept me up for a good part of the night.

Pleased to say that my lack of sleep did not slow me down in the gym at all. Have I mentioned how much I love Hyperdrive yet?

Training

Delts/Traps/Abs, Shock
Rep tempo: smooth and piston-like, no rest at top or bottom
Only incidental rest between sets
Red numbers indicate weight increase in lbs from previous shock week

• Seated dumbbell side lateral/Seated dumbbell shoulder press superset:
  15x10/45 x10, 15 x10/45 x 10 (+5 on the presses)

• Reverse pec deck/wide grip cable upright row superset:
  66.6 x10/70 x10, 66.6 x10/70 x10 (+3.3/+5)

• Cable front raise dropset:
  33.3 x10, 23.3 x10, 16.6 x10 (+3.3)

• Seated dumbbell shrug/cable upright row w/rope superset:
  50 x10/103.3 x10, 50 x10/103.3 x10 (+5/+3.3)

• Barbell shrug dropset :
  155x10, 135 x10, (20 second rest), 135 x5 (+20)

• Lying straight leg raise/incline sit up superset: x10/x10, x10/x10

• Twisting cable crunch dropset:
  110 x8 (each side), 100 x8 (each side), 110 x6 (each side)(+10)

Thoughts:

One of the more painful and breakneck shoulder workouts I've ever done. I hit my weight increase targets and my intended reps for all lifts. I like the way seated dumbbell shrugs feel, you can't handle as much weight, but I feel like I'm hitting my traps more effectively when seated as opposed to standing. The ab dropset didn't end up being a dropset, because when I went down to 100 lbs, I finished my set of 8 to each side way too easily, so I had to bump the weight back up to give my abs the thrashing they deserved.

Nutrition

Same diet as outlined for Day Nine

Total calories: 3500 (about 1000 over maintenance)
Macros: 38p/31c/31f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage