***TheBigMastodon: Crappin' Doggs and Rapin' Loggs***

[TheBigMastodon]

TheBigMastodon: Crappin' Doggs and Rapin' Loggs

Here it is folks, my DoggCrapp journal. I plan on making some real good gains off this program like others in the past have. I guarantee I will make constant gains so check back frequently. I have 7 months before next years football season starts and I would like to gain some size and strength as I am being moved from tailback to fullback. I will NOT be using any supplements besides whey, fish oil and a multi. My goal is a bodyweight of 200 lbs. Here is all the information you need to know:

Starting Stats

16 years old
5'11"
156 lbs

Training

Flat BB Bench (W-G) 20-30 RP
DB Shoulder Press 11-15 RP
Skullcrushers 15-30 RP
Assisted Pullups 15-20 RP
Deadlift 6-8 SS, 3-4 SS

Barbell Curl 15-20 RP
Alt. Hammer Curls 12-20 SS
BB Calf Raises 12 SS
Lying Leg Curls 20-30 RP
Back Squats 4-8 SS, 20 SS

Incline BB Press 11-15 RP
Military BB to front 11-15 RP
Dips 15-20 RP
W-G Pulldowns to front 15-20 RP
Rack Deadlift 6-8 SS, 3-4 SS

Alt. DB Curls 15-20 RP
Reverse Barell Curl 12-20 SS
Standing Cable Calf Raises 12 SS
DB Lunges 20-30 RP
ATG 4-8 SS, 20 SS

Flat DB Press 11-15 RP
BB Press to back of head 11-15 RP
Close-Grip Bench 11-15 RP
Parallel Grip Pulldown 15-20 RP
Barbell Rows 12 SS

BB Preacher Curls 11-15 RP
Pinwheel Curls 10-12 SS
DB Calf Raises 12 SS
SLDL 12 SS
Front Squats 4-8 SS, 20 SS

Statics will be added as training progresses.

Diet

- 1.6g protein per lb of bodyweight per day
- lots of oats, whey and milk
- 1 tbsp olive oil in the morning
- 1.5 gallons of water per day
- 1/2 gallon of green tea per day
- NO carb cutoff except pre bed meal
- ****loading on Saturdays until 3pm

Supplementation

Higher Power 100% Whey
Vitamin World Vita-Man Multivitamin
Rexall-Sundown Fish Oil

[TheBigMastodon]

Week 1 of 2006

(reps x lbs)

Flat BB Bench Press
Last Time: n/a
This Time: 13 x 175

DB Shoulder Press
Last Time: n/a
This Time: 18 x 45's

Skullcrushers
Last Time: n/a
This Time: 20 x 70

Pullups
Last Time: n/a
This Time: 11 x BW

Deadlift
Last Time: n/a
This Time: 8 x 225, 3 x 275

Today felt GREAT. The stretches really did the job. I weighed 156 this morning and I will weigh in every few weeks or so. Nothing else to say really. I have an indoor track meet tomorrow and I plan on breaking my school record for the high jump relay where two people jump and their height is added together to form one score.

[TheBigMastodon]

Week 1 of 2006

Workout 1B

(reps x lbs)

Barbell Curl
Last Time: n/a
This Time: 16 x 75

Alt. Hammer Curls
Last Time: n/a
This Time: 18 x 30

BB Calf Raises
Last Time: n/a
This Time: n/a

Lying Leg Curls
Last Time: n/a
This Time: n/a

Back Squats
Last Time: n/a
This Time: 8 x 245, 20 x 225

Today was pretty good. Curls and hammers felt great but squat was a little weak. I was kinda sore from my track meet yesterday. Because of the soreness in my hams and calves from high jumping, I did not do leg curls or calf raises. If anyone who was wondering my partner and I got tied for 2nd place out of 22 schools in the high jump.

[TheBigMastodon]

Week 2 of 2006

Workout 2A

(reps x lbs)

Incline BB Press
Last Time: n/a
This Time 16 x 135

Military BB to front
Last Time: n/a
This Time: 17 x 95

Dips
Last Time: n/a
This Time: 26 x 45

W-G Pulldowns to front
Last Time: n/a
This Time: 24 x 170

Hex Bar Deadlift
Last Time: n/a
This Time: 285 x 8, 305 x 4

Today was good except for military press. I NEVER do military press so I stuggled with it. I went over the rep range for every lift so I know I need to add weight to everything next workout. Military press aside I felt it was a pretty good workout.

[TheBigMastodon]

Week 2 of 2006

Workout 2B

(reps x lbs)

Alt. DB Curls
Last Time: n/a
This Time 19 x 35's

Reverse Barbell Curl
Last Time: n/a
This Time: 12 x 60

Standing Cable Calf Raises
Last Time: n/a
This Time: n/a

DB Lunges
Last Time: n/a
This Time: 32 x 50's

Squats
Last Time: 8 x 245. 20 x 225
This Time: 6 x 285, 20 x 235

Today was alright. I didnt have time to do calves though...

[TheBigMastodon]

Week 2 of 2006

Workout 3A

(reps x lbs)

Flat DB Press
Last Time: n/a
This Time 17 x 55's

BB Press to back of head
Last Time: n/a
This Time: n/a

Close-Grip Bench
Last Time: n/a
This Time: 12 x 135

Parallel Grip Pulldown
Last Time: n/a
This Time: 26 x 170

Barbell Rows
Last Time:
This Time: 12 x 95

T'was a good day indeed.

[TheBigMastodon]

Week 3 of 2006

Workout 3B

(reps x lbs)

BB Preacher Curls
Last Time: n/a
This Time 26 x 55

Pinwheel Curls
Last Time: n/a
This Time: 12 x 25's

DB Calf Raises
Last Time: n/a
This Time: 12 x 50's

SLDL
Last Time: n/a
This Time: n/a

Squats
Last Time: 6 x 285, 20 x 235
This Time: 6 x 300, 20 x 250

Today was great. I've done all 6 workouts now so I can finally start raping the logbook.

[_Lifter4Life_]

Your not doing DC unless ur being trained by dante himself, and you got your rep ranges wrong.

Lifter,

[TheBigMastodon]

Week 3 of 2006

(reps x lbs)

Flat BB Bench Press
Last Time: 13 x 175
This Time: 12 x 175 + static

DB Shoulder Press
Last Time: 18 x 45's
This Time: 11 x 50's

Skullcrushers
Last Time: 20 x 70
This Time: 26 x 70

Pullups
Last Time: 11 x BW
This Time: 11 x BW + static

Deadlift
Last Time: 8 x 225, 3 x 275
This Time: 4 x 275, 4 x 275

Today felt good despite being able to increase my weights very much. I did have MUCH better form this time around though. I am rather dissapointed with my bench. Im still sort of getting the hang of things. I feel like I'm growing and I do look bigger than before so I know its doing something.

[TheBigMastodon]

Originally Posted by _Lifter4Life_

Your not doing DC unless ur being trained by dante himself, and you got your rep ranges wrong.

Lifter,

Oh did I say DoggCrapp??? Sorry I meant I was doing super modified Max-OT. My bad...

[TheBigMastodon]

Week 4 of 2006

(reps x lbs)

Barbell Curl
Last Time: 16 x 75
This Time: 16 x 80

Alt. Hammer Curls
Last Time: 18 x 30
This Time: 12 x 35

BB Calf Raises
Last Time: n/a
This Time: n/a

Lying Leg Curls
Last Time: n/a
This Time: n/a

Back Squats
Last Time: 6 x 300, 20 x 250
This Time: 8 x 300, 20 x 255

I was really feeling it in the legs today. Bis and forearms felt good as well. I didn't get the other 2 exercises done because the hockey team had a reserved time or some gay **** like that and I got kicked out.

[TheBigMastodon]

Week 4 of 2006

(reps x lbs)

Flat BB Bench Press
Last Time: 12 x 175 + static
This Time: 10 x 175

DB Shoulder Press
Last Time: 11 x 50's
This Time: 13 x 50's

Skullcrushers
Last Time: 26 x 70
This Time: 21 x 75

Pullups
Last Time: 11 x BW + static
This Time: 15 x BW

Hex Bar Deadlift
Last Time: 8 x 285, 4 x 305
This Time: 8 x 305, 3 x 315

NOTE: I did the same workout today that I did last upper day. I went up in every lift today EXCEPT goddamn flat bench. In fact it went down somehow.
Im gonna give it one more chance but this time im gonna do 170 instead of 175 to see if higher reps will help. I was very happy with my pullups today. That 4 rep improvement was huge.

[carbon]

Originally Posted by TheBigMastodon

Oh did I say DoggCrapp??? Sorry I meant I was doing super modified Max-OT. My bad...

umm, change your sig than ?

[itsurboyS]

wat kinda max ot is this?

[TheBigMastodon]

Week 4 of 2006

(reps x lbs)

Alt. DB Curls
Last Time: 19 x 35's
This Time: 18 x 40's <-- good ****!

Reverse Barbell Curl
Last Time: 12 x 60
This Time: 20 x 60 <-- also good ****!

Standing Cable Calf Raises
Last Time: n/a
This Time: n/a

Lying Leg Curls
Last Time: n/a
This Time: 20 x 90

Ass To Grass Squats
Last Time: n/a
This Time: 5 x 275, 20 x 240

Im pumped about DB curls and reverse BB curls. I really raped the **** outta the log book today. I did ATG squats for the first time today and damn they were tough. I also did lying leg curls for the first time as well. Im going to alternate between Back squats and ATG squats on lower days for now on. I dont really ever work my calves because I do plyometric work so theyre getting worked anyway.

[TheBigMastodon]

This isnt Max-OT, its DoggCrapp. I was just messing with that other guy.

[jehst]

Originally Posted by TheBigMastodon

NOTE: I did the same workout today that I did last upper day. I went up in every lift today EXCEPT goddamn flat bench. In fact it went down somehow.
Im gonna give it one more chance but this time im gonna do 170 instead of 175 to see if higher reps will help. I was very happy with my pullups today. That 4 rep improvement was huge.

you HAVE to beat the logbook. you're getting WORSE in the exercise, BM. it's time to take it out of the rotation. what the hell are you doing?