Thunder from Down-Under

[karsel]

Gday all,

Age: 18
Location: Hobart, Tasmania, Australia
Weight: 78Kg 171.5 pounds (24th June, 2006) / 73Kg 160.5 pounds (February, 2006)
Height: 170cm/5f 7inches

Bench: 102.5Kg 122.5 pounds (July 24th, 2006) 92.5 / 192.5 pounds (April 3rd, 2006)
Squat: 115Kg parallel* 253 pounds (24th April, 2006) 97.5Kg / 214.5 pounds (september 2005)
Dead-Lift: 135Kg / 297 pounds (september 2005)

My names Benn Castle and i started lifting about a year ago. I had a journal a while ago but didn't keep it up to date, but have gotten more serious about my lifting so i've started a new one. Last year i was doing a body-building based routine, but have moved onto a power-lifting based routine because i want to build mass and strength at the same time.

My aim is to keep growing until i reach my desired size and desired lifts.

Routine:

Tuesday = Squat/Legs
Squat - 5x5, add 2.5Kg each week
Front Squat/Lunges - 4x8
Seated Quad Extensions - 4x8
Standing Calf Raises - 4x8
Standing Leg Curls - 4x8

Wednesday = Bench/Chest, tri's, shoulders
Bench - 5x5, add 2.5Kg each week
Wide Grip Bench - 4x8
DB Bench - 4x8
Tricep Extensions/Skull Crushers - 4x8
Front Raies - 4x8
Side Lateral Raises - 4x8
Bent Over DB Raises - 4x8

Friday = Dead-Lift/Back
Dead-Lifts - 5x5, add 2.5Kg per week
Good Mornings - 4x8
Wide Grip Chins - 2x Max
Seated Rows/One Arm DM Rows - 4x8
Shrugs - 4x12


Diet

7:00 Break-Fast:
100g High Protein Muesli
4 Egg Whites
Banana

10:10 First Break:
Can of Baked Beans
4 Pieces of Grain Bread

WORKOUT 12-1

1:00 Post-Workout:
WPI 60g or w/ water. I chose this over milk because i am not 100% sure on the effect of milk on protein powder digestion, so i be safe and have water .

2:35 After-Noon Tea:
Rice and Chicken/ Peanuts

4:45 Afternoon-Tea Again:
150g Tuna
4 Pieces of Bread

7:00 Dinner:
What-ever the old lady serves up

9:30 Before Bed:
1 Litre Milk
100g Cheese

I am currently trying to put on weight (i have a REALLY fast metaoblism) and i have more than enough carbs, protein and fat throughout the day, and ive added up all my totals.

I want to be a machine. Also i know my squat is lacking pathetically so i've been killing my legs.

This is my second week on this routine, because i only got back to school 2 weeks ago. So lookngi forward to getting back into it and putting on some more size!

[Clifford Gillmore]

I'm the only one who makes thunder down here bud


Welcome to WBB j-nals, have fun!

[karsel]

Thanks mate =P

Tuesday:

Squat - 5x5 60Kg
Front Squat - 4x8 45Kg
Quad Extensions - 4x8 ?? (machine)
Standing Calve Raises - 4x8 ?? (machine)
Standing Leg Curls - 4x8 ?? (machine)

I need to start incorporating some other leg exercises, might try lunges next week, in place of quad extensions or maybe eve after them to get that extra burn.

Because usually when i work my legs i wake up the next day and they hurt, today their not even tight, weak workout i spose.

[karsel]

Had Wednesday off so did my bench routine today.

Thursday (Usually Wednesday):

Bench - 5x5 - 65, 65, 65, 65, 70
Wide Grip Bench - 4x8 - 45kg
Skull Crushers - 4x8
Dips 2 x MAX
Tricep Extensions - 4x8
Front Row - 3x8
Side Lat raises - 3x8

Ran out of time today, cause i partially run my shool gym with helping other people, giving advice making, sure people dont kill themselves etc. i get alot of interuptions.When im runnign short on tiems i rush things and get out of sync.

Will add dips to routine after bench exercises and before isolation. Will include military or DB press before shoulders too. Really blasted my triceps today, got an awesome pump, LOVE that feeling.

[Fenrir]

Welcome, good to see more aussies!

[karsel]

Oops! Been slack on here again!

Just forget i have a journal here to maintain.

Anyway.

Squats - 5 x5 = 70Kg
Dead - 5x5 = 92.5
Bench - 5x5 = 67.5

There my main strength lifts.
Still haven;t tested max's yet, wanna makle sure im into the swing of thigns first.

[Built]

Meh - who cares what your one-rep max is. Just keep adding iron to the bar, and keep eating.

I'm just scanning your diet, and it doesn't look like there's a whole lot of fat in there.

Do you know what your macros are? And are you gaining?

[karsel]

Missed out on deads this week, but added 2.5Kg to the Squats un-assisted.

With the bench i added 5Kg for my 5x5! Did all reps without any assist, i was really stoked with that, and my form was perfect and controlled. I tried some DB flyes after my dips but stopped after 8 reps because my right shoulder was really hurting (i had bad tendanitis in it 8 months ago)

Looking forward to every week in the gym to push my limits!

Built, what are macros? And i am gaining....i think. I need to buy some scales so i can measure myself at home int he morning. Cause i only use the ones at school.
But i think you are right about the fat. Will look into some more fatty foods to add into diet, natty PB? red meats? But i'm pretty sure im putting on weight now.

btw built, i've looked at your profile in the past and you look REALLY good for someone my mums age! I showed her your pics and she looks up to you now.
Thanks for the comments!

[karsel]

Did bench on tuesday, squat wednesday then deads today and bench again tomorrow. The bench on tuesday wasnt as good as i liked, i went to 75Kg, but did horrible for first two sets so dropped in down to 72.5 again. Just a bad day i suppose.
With the squats i added 2.5Kg and got that fine. I've altered my routine so im doing 4 sets of 8-12 wit my compounds now instead of my 5x5. This is cause ive got a "Schools Physique Comp" in a couple months. I found out about this today, its not a body-building comp but as the name states physique, and my teacher is telling me to go in it so i might for the experience. Even though i consider myself a long way from comp's, he thinks i'll go alright, so ill do it for a bit of fun.
Putting on size. Theres this south african guy whos jus started at my school his only about 5'5 and says his only been lifting for a year, but he is bloody huge for only a year, ima bit suspicious cause i dont call many people my age huge, but his jus got size everywhere and his ripped as anything about 6% bf i rekon, his muscles look all swollen and bloated too. Havent heard of anyone putting on that kind of msucle ina year. Maybe im just jealous, lol.

[kate]

hey i'm aussie as well! cool bananas!

[karsel]

Im not going to fill in my daily routine anymore, cant be bothered, but i will put in gains as they come along. Been nailing my back lately with wide grip chins and one arm DB rows, need to praactice on form for bent over BB rows.

Benched 92.5Kg today! Was going to try 95Kg but thoguht id wait till i ahd a coupel mates around and the atmosphere was going because i only had some scrawny guy spotting.

Progress coming along well. Schools draining my brain, been going to bed around 8-9 lately getting up 6:30 so im getting 8-10 hours most nights.
Squats tomorrow, punishment time ><, ive grown to love them.

[Clifford Gillmore]

Excellent benching man! I really suggest keeping the journal active, fill it with as many numbers as you can - so when get through a few pages you can SEE your gains, its something you need.

[karsel]

Thanks man, i've printed out some things to record my work-out on, so mgiht try it. Always find it hard writing inbetween sets cause my hands are shaking somethign shocking!

I dont know wether tis psychological but in ym eyes i seem to be putting on alot of size over the short period i've been back at school again. My lats are making great progress, which ive always had problems with.
Just looknig forward to every part fo the day i go to the gym!


There are no other people at my school (1600 people) who take body-building seriously. While everyone sits around eating there packets off chips, chocolates, maybe a sandwhich here and there. Im in the corner cooking up my baked beans and toasts/potatoes and mixing my protein shakes (that every1 mistakes for tomate juice). I love it, makes me feel like a indivdual.

I do the "gym supervisor" stuff in my school gym to make sure people aren't being too dangerous. Anyway my VET Course teacher wanted me to make up a flyer with what i can help out with, so epople know who to get advice from. So i put on stuff like "Body-Building/Strength Routines, Nutrition, Exercise Help etc,", i also had suppliments. And he asked me to take it off because he wanst people to not think thats whats going to get them big, and that the school or i can be liable if something goes wrong, i explained i only ment the basics like protein powder, creatine etc.. Is this common that a gym teacher is actually against the use of these products? Because from what i read and know these basic supplements can add leaps and bounds to progress and isnt that what teachers should be encouraging?

Another thing, in the gym up no the wall theres a basic routine for people for "muscle hypertrophy". It is based over two days, does not state rest times, and tells the person to stick between the 12-15 reps for 4 sets. Thsi will sound very cocky and make me sound like i think i know it all, but does that sound right? It jsut seems that the teachers at school seem to not know a whole lot. Another thing dead-lifting is not allowed unless part of a specific program! WTF?


So thats my whinge about my little school gym......

EDIT1:Was doing 60Kg ATF Squats last week for 4x10. They made me feel so sick, id get to the top and feel all dizzy and lgiht headed, and still ahf 4 more to go, goota lvoe it though

EDIT2: Where in aus are you risk?

[Built]

No deadlifts.

Good LORD.

You must leave there wanting to KILL someone.

[karsel]

Dont worry im aloud to do them

[karsel]

Took some pics today, will psot tomorrow

[Clifford Gillmore]

Benn: I'm in Perth, about 20 minutes from the coast. I'm the only meat head in WA. Looking forward to seeing the pics, you seem very strong at this point in your training!

[karsel]

Thanks Risk, we have a week off over easter so hopefully if i keep my food up i will come back stronger.

Today i did Bench ME, i've been training by bench just udner my max to get used to lifting heavy. Did 2x30 reps with 50Kg 20 minuts before training for my sport and recreation vet course.

Flat BB Bench:
90Kg x 5 (3 forced)
90Kg x 6 (4 forced)
90Kg x 5 (4 forced)
90Kg x 7 (6 forced)

By forced i mean assisted, at certain times it was mroe assist than others, im just trying to up my oen rep max and getting used to handlnig heavier weights again. Arms were numb on fourth set, feels weird when your trying to push a weight but you have no feeling...

Decline 40p DB's Bench:
10 x 40p
10 x 40p
10 x 40p

Incline 40p DB's Bench:
8 x 40p
8 x 40p
8 x 40p

Had to dismantle the bench because the school went and bought this corny one where the supports are right in the way of your ROM, so jsut took em out.

Drop set Tricep Pushdowns:
12 x 5 (it says 5 on the machine dunno wether pudns or kilos)
10 x 4
9 x 3
12 x 2

The 5,4,3,2 respresent the level it was on, ive started doing drop sets because i get more of a pain the next day which i wasnt getting. Switched things around a bit.

Drop Set BB Skull Crushers:
12 x 15Kg
8 x 10Kg
8 x 5Kg

Got taught SITRCT form with pushdowns the other day, get alot better burn. Got the digital camera back today so will but them on here when i get home. The girl who took them for me looked like Luna Park couldn't stop the smiles.

[karsel]

Heres some photos.

[karsel]

Went to the gym today to do back. Got there and did 50Kg Dead-Lift warm ups, my mind was far from the job (unusual for me) and i put 90Kg on the bar, did 5 reps, didn't realise how heavy i made them and did something to my lower back, have felt this before, must lower the weight next time. Form was fine, jsut too heavy and not concentrating. Another lesson learnt i spose.

So i didn;t do anymore. Wne ton to do:

Wide Grip Chin-Ups:
12 x BW
7 x 5Kg
6 x 5Kg
5 x 10Kg
4 x 10Kg

Note: First day doing weighted ones, will stick to 10Kg from now on.

One Arm DB Rows:
11 x 40p
11 x 40p
11 x 40p

Note: Did this to exhaust back pre rows, i found my bicep used to get worn out before my back, this has fixed it though.
Seated Cable Row:
10 x Lvl 9
10 x Lvl 9
10 x Lvl 9

Back is sore now, off to numb it a bit.

Overall: Basic Workout, note to self, don't go to the gym stoned. Had no CD's so worked out in silence today.

[Clifford Gillmore]

****ing JACKED man! You look great! Super lean.

[karsel]

Thanks bro!

Just trying to put on size for now.

[karsel]

Omg diet has been really bad. When im not lifting i find it REALLY hard to get modivation to eat.
Going to gym in town tomorrow to do a chest, shoulder, tri workout, should be good going to a new place.

[karsel]

Unfamiliar gym, was pretty weak.

Wider Grip Bench-Press:
10 x 50Kg
5 x 80Kg
8 x 70Kg
7 x 70Kg
6 x 70Kg

No people to spot so couldnt even go to failure.

DB Bench:

8 x 20Kg
8 x 20Kg
8 x 20Kg

Usually i finish off my chest and tri;s before i do ym shoulders but switched it around...

DB Front Raise-

10 x 7.5Kg
10 x 10Kg
10 x 10Kg
10 x 10Kg

Side DB Raises-
10 x 10Kg
10 x 10Kg
10 x 10Kg

BB Skull-Crushers -
10 x 15Kg
10 x 15Kg
10 x 25Kg

Tricep Push-Downs-
10 x 5
10 x 4
10 x 3
Note: Drop Sets

Little kids in their with about 8 dumbells scattered around them, argh. Average day, new environment, but still did well. Bench was really skinny so found it hard to balance at first, but then i realised that i ahd 20Kg on one side a 15Kg on the other...... Went alright after that, prefer my school bench though.

[Built]

How did I miss those pix!

DAYUM! You look great!