My Road to the Clark Bartram FAS-NET Pacific

**Insex** · January 29th, 2007, 10:09 AM

I have decided to start a thread in the Bodybuilding section to blog my personal endeavors in preparation for my next bodybuilding competition. This section of the forum is not very popular, so I hope to attract some more members to read and post in this section of the forum. The competition I will be preparing for is:

Clark Bartram's FAS-NET (Fitness and Sporting Network) Pacific

In this thread, I plan to:

- Record my workouts.

- Record my daily diet.

- Share my experience with others.

- Help provide motivation for others to reach their fitness goals.

Today's date, January 29, 2007. Competition date, April 28, 2007; about 12 weeks away. My goal over the next 12 weeks is to get as lean as possible without the use of diuretics, performancing enhancing drugs, ect. In other words, I'm doing everything naturally, with minimal use of supplements. By doing this, my aim is to prove to people that expensive supplements or drugs are not necessary. All one needs is good old fashioned discipline and commitment.

Another reason why I am recording my daily life in this blog is to keep myself on track. Like everyone else on this planet, I have some bad habits. One of those bad habits is staying up late at night, and waking up late in the morning, err... afternoon. Usually, when I wake up late in the day, my entire day goes to waste and I end up staying up late into the evening unable to sleep well. Right now, I plan to stick to a good sleeping schedule (early to bed, early to rise) so that my days are more productive. Also, I go to college and I've developed a bad habit of missing classes (due to sleeping in). I plan to use this thread to help keep myself on track with going to class and achieving good grades.

Wish me luck!

**cujo66** · January 29th, 2007, 10:54 AM

Clark Bartram, I love that guy. One of the best Batman's ever. Does all of the Sandy Collera indy movies.

**Insex** · January 30th, 2007, 12:11 AM

Yea, same here. Along with Mike O'Hearn being one of my favorite bodybuilders for playing the role of Super Man.

**cujo66** · January 30th, 2007, 08:01 AM

Damn, Mike looks huge in that picture.

I didn't know Bartram was such a fitness star. Good luck with the comp.

**Insex** · February 7th, 2007, 08:44 PM

Okay, as you can tell (for the few out there who actually read this thread) I haven't been keeping myself up to date. My sleeping pattern is out of whack, and lately I haven't been sticking to my original plan: to eat and exercise well. I will try to fix my sleeping pattern tonight. In the meantime, here's my schedule so far:

Sunday - Rest

Monday - Push Day

Tuesday - Pull Day

Wednesday - Push Day

Thursday - Rest

Friday - Pull Day

Saturday - Optional

The days listed above are the days I lift weights. I plan to do some type of cardiovascular exercise six (6) days of the week. The reason why I have Thursday listed as a Rest Day is because I have too many classes during that day. So I need all the available hours on Thursdays to get my schoolwork done, before I run to class.

Also, I plan to schedule my workouts a little bit differently for this competition, as opposed to my more traditional schedule during previous competitions. I plan to do just the "big lifts" while I'm in the gym, and all the other "small lifts" at my apartment after my workout session in the gym. The reason why is because I want to cut down on the amount of time I spend in the gym. By just doing 4 or 5 "big lifts" I feel I can spend less time in the gym, and have more time available for studying, going out, logging onto the internet, ect.

For example:

Monday - Push Day: I'll do exercises like Bench Press, Squats, Calf Raises, ect. Then when I home, throughout the evening in between breaks from reading/studying, I'll do Kickbacks, Shoulder Raises, more Calf Raises, ect.

Also, I have an Olympic barbell with a few weights at home. So I can also do Power Cleans, Snatches, Walking Lunges outside my apartment on the street.

We'll see how this goes, and hopefully I'll be able to sleep well tonight so I can stick to my plan beginning tomorrow.

**Insex** · February 11th, 2007, 04:41 PM

Well, so far no good.

I did do a workout for my Pull Day on Friday, felt great afterwards. But I had to go visit my parents this weekend to be the caretaker for my dad (he got back surgery, so he needs someone to help him walk around, while my mom goes to work). Saturday, I felt fine but couldn't really go to the gym because I had to stay in the house with my dad to make sure he didn't fall, help him put on his shoes, walk with him outside, ect.

Beginning this morning (Sunday) I began to feel the same feeling I had back during the end of November, all throughout December, and the first half of January. I woke up with slight pain and shock in every muscle and joint, and I had to cough up a lot of mucus. The mucus was brown too, which means my body is fighting off an infection.

I'll have to go see the doctor tomorrow, but I'm hoping I'll be able to workout tomorrow. If there's one thing in this world that I absolutely hate, it's missing a date with the weights.

**Adonis** · February 11th, 2007, 05:16 PM

I plan on follwoing along. By why not start a blog, and just link it to this thread. It has software included to record cardio and weight training workouts,.

**Insex** · February 12th, 2007, 01:48 AM

I thought about doing the blog thing. But for right now, I would rather record my progress here.

The Bodybuilding section doesn't get much attention as it is. By recording my progress in this section, I hope to be able to attract more attention to this section of the forum. The Bodybuilding section doesn't have to exclusively be for competitions. Ya know?

**cujo66** · February 12th, 2007, 08:47 AM

Man sounds like you're really needing some rest. Probibly don't want to over work if you got a cold coming on. Not that I've ever tranined for a compitition, but every time I get going serious on my lefting, I get a cold, then I'm outta commision for at least a week, trying to get my strength back up. Then I lose some the gains and have to build back up again. Probibly best to recoup while the comp is still several weeks away, than have it knock you out when the comp is closer.
Spend some time hanging out with your dad, talk about old times, laugh and cry, maybe it'll help relax you so you can get your sleep straightened out.

**Insex** · February 13th, 2007, 01:33 PM

Yea, I think I'm going to take a couple days off. I woke up feeling worse yesterday, and today I feel about the same. I have a feeling it's something worse than a cold, because I have a hard time breathing and my entire body feels like it's in shock. Kind of like the same feeling that you feel when you go down a steep drop on a rollercoaster ride. My eyes hurt a lot too, and feel very sensitive to the slightest amount of light.

I saw the doctor yesterday, and she prescribed me some medicine. I'm hoping I'll be able to do some type of workout by Friday.

**Doughboy** · February 13th, 2007, 01:39 PM

I have a cold as well.

Hey I remember CLARK BAR ... TRAM

**Doughboy** · February 13th, 2007, 01:45 PM

Quote:

Originally Posted by Insex

Okay, as you can tell (for the few out there who actually read this thread) I haven't been keeping myself up to date. My sleeping pattern is out of whack, and lately I haven't been sticking to my original plan: to eat and exercise well. I will try to fix my sleeping pattern tonight. In the meantime, here's my schedule so far:

Sunday - Rest

Monday - Push Day

Tuesday - Pull Day

Wednesday - Push Day

Thursday - Rest

Friday - Pull Day

Saturday - Optional

The days listed above are the days I lift weights. I plan to do some type of cardiovascular exercise six (6) days of the week. The reason why I have Thursday listed as a Rest Day is because I have too many classes during that day. So I need all the available hours on Thursdays to get my schoolwork done, before I run to class.

Also, I plan to schedule my workouts a little bit differently for this competition, as opposed to my more traditional schedule during previous competitions. I plan to do just the "big lifts" while I'm in the gym, and all the other "small lifts" at my apartment after my workout session in the gym. The reason why is because I want to cut down on the amount of time I spend in the gym. By just doing 4 or 5 "big lifts" I feel I can spend less time in the gym, and have more time available for studying, going out, logging onto the internet, ect.

For example:

Monday - Push Day: I'll do exercises like Bench Press, Squats, Calf Raises, ect. Then when I home, throughout the evening in between breaks from reading/studying, I'll do Kickbacks, Shoulder Raises, more Calf Raises, ect.

Also, I have an Olympic barbell with a few weights at home. So I can also do Power Cleans, Snatches, Walking Lunges outside my apartment on the street.

We'll see how this goes, and hopefully I'll be able to sleep well tonight so I can stick to my plan beginning tomorrow.

Hey I have the stuff to do squats, bench presses, calf raises. Maybe I can do this with ya, if ya be more specific.

Just tell me now so I dont waste my time. Are you gonna be doing anything that requires more than a barbell or dumbells cause if so i cant do it exactly

**Insex** · February 13th, 2007, 02:25 PM

When I go to the gym to do my main workouts, the majority of exercises I do involve free weights (dumbbells, barbells, ect.). So I'll make sure to post my workouts once I'm feeling like 99% and start lifting again.

But for exercises involving the hamstrings and calves, I almost exclusively use machines. For the hamstrings, this is because there are not very many free weight exercises out there that specifically target the hamstrings alone, other than Hyperextensions and Leg Curls with a dumbbell between your feet (but Leg Curls with a dumbbell can be substituted with Leg Curls on a machine instead). For calves, I'm able to use a lot more weight and execute better form with the machines than with free weights.

Other than hamstrings and calves, I pretty much use free weights for everything else the majority of the time, with an occasional machine or cable exercise here and there.

**Doughboy** · February 13th, 2007, 02:47 PM

I can prob think of exercises to replace those machine/cable ones u do

**Insex** · February 20th, 2007, 03:05 AM

Okay, I'm going to try to start recording my progress from now on, whether what I have to report is good or bad.

I have been sick for the past week, and before this past week I was very ill through November, December, and part of January. With that said, I felt better today and decided to do a little workout. It was nothing impressive though, and I felt as week as a kitten. Hopefully by next week, I'll feel better.

Diet:

For today, I'd have to say my diet was ok, but not great.

8:00 AM - Omelet, hashbrowns, and sausages. 4 EFA (essential fatty acids) and 1 multivitamin pill.

10:30 AM - Chicken sandwich.

1:30 PM to 2:30 PM - Workout.

2:30 PM - Protein shake with 10 grams of glutamine.

6:00 PM - Double-double cheeseburger from In-N-Out.

8:30 PM - Spinach salad. 4 Fish Oil pills.

10:00 PM - A bowl of popcorn.

12:30 AM - Bedtime (protein shake).

Workout:

Today, was Push Day. I felt as weak as a kitten. My body is recovering from being so sick for so long, so today I didn't do much. I'd have to say that my workout today was very poor. But there's plenty of room for improvement, I've got about 9 weeks left to get ready for the show.

Squats - 1x15, 135; 1x15, 225; 1x10, 315; 1x8, 315.

Dumbbell Bench - 1x15, 60 ea.; 1x15, 85 ea.; 1x12, 85 ea.; 1x10+2, 85 ea.

Leg Press Calf Raises - 1x20, 405; 1x20, 405; 1x20, 405.
Shin Raises - 1x25, 45 ea.; 1x25, 45 ea.; 1x25, 45 ea.

That was it, my body had enough at that point. The next workout will be a Pull Day. Hopefully it will be better than this one.

**Insex** · February 21st, 2007, 02:47 AM

Today wasn't such a great day. I woke up late, and had to rush to get to my class, so I didn't eat until two hours later. Later on in the day, I got a headache and decided to skip the workout for today. I'll makeup today's workout on Saturday. I didn't have much of an appetite, so I didn't eat much for today.

Diet:

2:00 PM - Chicken salad.

4:00 PM - Chicken sandwich.

7:00 PM - Broccoli cheese soup. 4 fish oil pills and 1 multivitamin pill.

12:30 AM - Bedtime (protein shake with 10 grams of glutamine).

Workout:

None.

If this headache passes away tonight, I should have a better day tomorrow.

**Insex** · February 22nd, 2007, 03:06 AM

Today was a little better. Although, I woke up late today (12:00 Noon), so I didn't eat as much as I should have. But I had more energy during my workouts today and got a lot more done. My strength levels are still not where they used to be, but it's progress, and I'm fine with that.

Diet:

12:30 PM - Oatmeal and banana. 4 EFA pills.

3:30 PM - Workout #1.

5:30 PM - Protein shake with 10 grams of glutamine.

6:30 PM - 1/2 Quizno's Mesquite Chicken sandwich and broccoli cheese soup. 4 fish oil pills.

9:00 PM - 1/2 Quizno's Mesquite Chicken sandwich.

11:00 PM - Workout #2.

1:00 AM - Bedtime (protein shake with 10 grams of glutamine).

Workout #1:

Treadmill - 15 minutes.

Dumbbell Rows - 1x15, 45 ea.; 1x12, 85 ea.; 1x12, 85 ea.
Dumbbell Curls - 1x10, 30 ea.; 1x10, 30 ea.; 1x10, 30 ea.

Close-Grip Pulldowns - 1x15, 150; 1x15, 150; 1x15, 130; 1x15, 120.

Reverse Fly Machine - 1x18+2, 50; 1x12+6, 50; 1x12+4, 50; 1x15+3, 40.

Barbell Shrugs - 1x20, 135; 1x16, 225; 1x15, 225
Hammer Curls - 1x10, 30 ea.; 1x10, 30 ea.; 1x10, 30 ea.

Torso Raises - 1x25, 12; 1x25, 12; 1x20, 12; 1x20, 12.

Stepmill - 15 minutes.

Workout #2:

Treadmill - 30 minutes.

So far so good. Right now I'm focusing on improvement, one day at a time. I think if I continue to improve at this pace, I should eventually be back to my previous condition and ready for the show in April. My main problem is going to bed and waking up early.

**Insex** · February 23rd, 2007, 02:57 AM

Well, I backtracked a little bit today. I woke up late (again) and had to run (literally) to my class, which I was already late for a test. So I didn't have time to eat breakfast. As stated in yesterday's post, I planned on going to bed at about 1:00 AM. But I couldn't fall asleep, so I stayed up until about 3:00 AM. My diet was poor today. But that's ok, because I will get myself back on track again tomorrow. Today was my off day, so no workout for today.

Diet:

2:30 PM - Chicken salad. 4 EFA pills and 1 multivitamin/multimineral pill.

7:00 PM - Chipotle pork burrito.

9:00 PM - A box of cookies.

Tomorrow should definitely be better.

**Insex** · February 24th, 2007, 03:57 AM

Another bad day. I didn't wake up until 2:30 PM. I don't even know what time I went to bed last night. I just remember having a hard time trying to fall asleep. Not only did I start my day late, but a couple bad things happened to me today. I got really stressed out about them, so I skipped my workouts for today. I'm not going to go into detail about them, other than I'm really stressed out over them at the moment. Hopefully things will get better by Monday.

Diet:

2:30 PM - Oatmeal and banana. 4 EFA pills and 1 multivitamin/multimineral pill.

5:00 PM - Chicken sandwich and broccoli.

8:30 PM - Quizno's Mesquite Chicken sandwich and broccoli cheese soup. 4 fish oil pills.

I'm probably going to have to reset my sleeping schedule. Which means no sleep for tonight.

Grade for today:

**Insex** · February 25th, 2007, 04:29 AM

Today was a slight improvement. I was able to fall asleep last night around 2:00 AM. So I woke up today (Saturday) at around 11:00 AM. I had a lot of business I had to take care of today, so I didn't do any workouts today. I ran a bunch of errands, and began the process for constructing my newest website. Most of the content is ready to go, all I need to work on now is the other half of the content, the forum, and think of a name! Saturdays are my optional days anyways, but I was hoping to make up one of my missed workouts.

Diet:

11:30 AM - Oatmeal. 4 fish oil pills.

3:00 PM - Chicken Sandwich and carrots.

6:00 PM - Quesadillas, beef taquitos, and a 12oz. can of Coke.

2:00 AM - Bedtime (protein shake with 10 grams of glutamine).

I know I left a big gap without eating later on in the evening. I busy working on my websites and never became hungry. I have to remember to keep feeding my body in small amounts throughout the day to keep my metabolism up!