FAS-NET Clark Bartram's AFM Pacific 2008

[Insex]

I will be preparing myself for another show. This time however, it will be fitness modeling instead of bodybuilding.

The show is Clark Bartram's AFM Pacific, and it will be organized by FAS-NET. The show will be on Saturday, April 5th in San Diego, CA.

Just like previous times, I will record everything I do up to the day of the show (workouts, food intake, liquids intake). I do this because it holds me accountable for what I do. I also do this to help other EF members reach their fitness and weight loss goals. That way, readers can find help and inspiration by reading what I do to make changes to my physique, then they realize that they can do the same thing too.

Just like last time, I will give myself a grade for each day. I have approximately six and a half weeks to get ready, so I have to make the best use of this short amount of time.

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Common References:

For things that I do or eat on almost a daily basis, I'll just list them as what they are. This section will explain what they consist of.

Warm-Up: This is usually 10 minutes of cardiovascular exercise. It can be done on any type of cardio equipment like the tredmill, stepmill, elliptical, or stationary bike (recumbent).

Omelet: I eat breakfast at the school cafeteria. The omelets they serve there are made of eatbeaters. I have my omelets served with chopped tomatoes and onions.

Oatmeal: Also another breakfast item, but I just prepare these in my room. They are made with a cup of oatmeal with a teaspoon of brown sugar and a dash of cinnamon, mixed in water.

Açai Smoothie: These smoothies are my newest addiction. I get them at Juice It Up! and they're made with açai, guarana, banana, and apple/strawberry juice blend. I get them in 24 ounce cups.

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Before Photos:

These are my before photos. They were taken on the morning of Monday, February 18th.





As you can see, I have a lot of work to do!

[Insex]

Today didn't start off well. I went to bed at midnight, but couldn't fall asleep for a while. I had to start my day with a quick lunch, because I only had a few minutes to get to class. My workout was good, which made up for my grade for today. Although, I only had time for one workout today. Mondays and Wednesdays are my busy days with classes throughout the day. Fridays are like half days for me, while Tuesdays and Thursdays are days I either work or do school observations. I'm applying to the teacher credential program here at SDSU, so I can become a high school teacher after I graduate. To get into the program, they require us to do school observations at local schools, which takes up a lot of my time.

Just a few quick references for some of the exercises I did during my workout. I made up the name "Super Cleans" but this exercise is more commonly known as "The Bear." Basically, it's a Power Clean & Jerk, then place the bar behind your neck and do a full Squat, at the top perform a Military Press and bring the bar back down your tighs then to the ground. That's one repetition. For the Push-Up & Rows, I grabed two dumbbells and placed them on the floor. While holding onto the dumbbell handles I performed a Push-Up, at the top I did a Row with the dumbbell for one side, then performed another Push-Up and did another Row for the opposite arm. That's one repetition for each side.

Tomorrow I have work (if it doesn't rain). We have to wax a huge yacht tomorrow and it will take the entire day. The bad news is that I probably won't be able to eat well, because the grill on campus where I get my chicken breasts doesn't open until 10:00 AM, and I need to be at work at 8:00 AM. So I'll have to rely on plenty of water and protein bars for most of the day. However, if it does rain tomorrow, then work will be cancelled. So I could spend the rest of the day working out if that happens.

Diet:

11:00 AM - Arose.

11:30 AM - A grilled cheese sandwich.

2:00 PM - Two ounces of wheatgrass. A grilled chicken pita from Daphne's. Three coconut oil pills.

5:00 PM - A grilled chicken pita from Daphne's. An açai smoothie. Three coconut oil pills.

7:00 PM - Workout.

9:00 PM - A grilled chicken sandwich.

Water drank for today: One gallon.

Workout: Full Body

Warm-Up: 10 minutes.

Super Cleans - 1x5, 135; 1x5, 135; 1x5, 135; 1x5, 135.

Push-Up & Rows - 1x6 ea., 30; 1x6 ea., 30; 1x6 ea., 30; 1x6 ea., 30.

Standing Calf Raise & Shrugs - 1x20, 100; 1x20, 100; 1x18, 120; 1x15, 140.

Dumbbell Leg Curls - 1x20, 30; 1x20, 30; 1x15, 35; 1x20, 35.

Seated V-Ups - 1x25; 1x20, 5; 1x20, 5.

Grade For Today:

[wildstang]

good luck i know you can do it!

[tooncesthecat]

Good to hear you're getting ready to do another show. You look like you're already in good shape so I can only imagine you'll really dial in by May!

[Insex]

Today didn't go anywhere near as planned. I initially woke up at 7:30 AM and it wasn't raining outside, so I thought we were going to have work for the day. But work for today ending up being canceled because it's supposed to rain tomorrow, and waxing this yacht will take at least two days to complete. So we were able to make arrangements with our client to do it sometime next week, after the rain passes.

I then went back to sleep and woke up seven hours later...

Looking back, I should have stayed up and got some reading done, as well as a little bit of cardio. But I didn't. Ever since I woke up, I felt sluggish until it was time to workout. Just like yesterday, the workout for today was good but I still need to work harder on the diet. I also need to remember to take my supplements with my meals.

Diet:

2:30 PM - Arose.

3:00 PM - A grilled chicken breast. A grilled cheese sandwich. An açai smoothie.

4:30 PM - Workout.

6:30 PM - An açai smoothie.

7:30 PM - A grilled chicken sandwich.

10:30 PM - A tuna sandwich.

Water drank for today: One gallon.

Workout: Chest, Shoulders, and Abs.

Warm-Up - 10 minutes.

Bench Press - 1x15, 135; 1x10, 225; 1x10, 215-->1x12, 135; 1x6, 225-->1x11, 135.

Dip Machine - 1x20, 215; 1x20, 215; 1x20, 215; 1x12+3, 355; 1x65, 185.

Military Press - 1x10, 85-->1x10, 65; 1x10, 85-->1x8, 65; 1x7+1, 85-->1x3+3, 65; 1x8+1, 85-->1x6+4, 45.

Hanging Leg Raises - 1x10; 1x10; 1x10; 1x8.

Oblique Crunches - 1x15 ea., 25; 1x15 ea., 25; 1x15 ea., 25; 1x15 ea., 25; 1x15 ea., 25.
Crunches - 1x20; 1x20; 1x20; 1x20; 1x20.

Grade For Today:

[pliny_2001]

With your attitude, we all can count on you doing great.


What are the big differences between a bodybuilding and a fitness modeling show on the guys' side? Is there going to be a difference in your prep?

[wildstang]

Originally Posted by pliny_2001

With your attitude, we all can count on you doing great.


What are the big differences between a bodybuilding and a fitness modeling show on the guys' side? Is there going to be a difference in your prep?

glad pliny asked that....i was also wondering that myself and was getting ready to ask untill i read plinys post...lol

[Insex]

Originally Posted by pliny_2001

What are the big differences between a bodybuilding and a fitness modeling show on the guys' side? Is there going to be a difference in your prep?

That's a good question. Most gym-goers know what bodybuilding is, but haven't got the slightest clue as to what fitness modeling is.

Fitness modeling is for both men and women. Basically, it's another type of physique competition which features competitors who are in excellent shape stand on stage in front of a panel of judges that grade each competitor on things like conditioning, muscular development, smile, and walk.

Fitness modeling competitions just require you to look good, smile, and walk. There is no flexing, posing, or music routine involved (like in bodybuilding shows). Competitors perform what is called a "T-Walk," where they walk to the center of the stage, smile, walk stage left, smile, walk stage right, smile, walk back to the center, smile, then get back in line. There are usually three rounds:

Casual Dress - Wear what you normally would to the gym.

Club Wear - Wear what you normally would to a club.

Theme Wear - Wear a theme or a costume. This can be anything from just a pair of board shorts for the beach, to a boxer outfit.

It's very much like bodybuilding and runway modeling put together. The ideal look to win a fitness modeling show is a beach body. For the men, the main thing the judges look for is a set of six-pack abs and a handsome face. For the ladies, the main thing the judges look for is a fit body and a beautiful face. All of the women posted in the Fitness Babes section are examples of female fitness models. A lot of fitness models appear on the covers of popular fitness magazines like Muscle & Fitness, Men's Health, Shape, and Oxygen. Fitness modeling is fun because almost anyone can do it. It's not like bodybuilding, where you need a significant amount of muscular development to stand a chance. People from all ages and physical fitness levels compete in fitness modeling shows.

[Hans_Rachid]

Originally Posted by Insex

That's a good question.
Fitness modeling is for both men and women. Basically, it's another type of physique competition which features competitors who are in excellent shape stand on stage in front of a panel of judges that grade each competitor on things like conditioning, muscular development, smile, and walk.

Fitness modeling competitions just require you to look good, smile, and walk. There is no flexing, posing, or music routine involved (like in bodybuilding shows). Competitors perform what is called a "T-Walk," where they walk to the center of the stage, smile, walk stage left, smile, walk stage right, smile, walk back to the center, smile, then get back in line.

The hard part for you will be the smile!

[Insex]

This entry is meant to represent today and replace yesterday.

Yesterday was a bad day (bad in terms of my preparation). I felt unmotivated, partly because I had so much schoolwork to do. I spent most of the day reading and writing an assignment for one of my classes. I didn't do any workouts, my diet was OK but not great, and I managed to sneak in a Mountain Dew for the day. I didn't realize that I hadn't posted my progress for the day until around 1:00 AM, so I decided to leave it for tomorrow.

Today was better than yesterday. I got one workout in, however my diet was bad. I just didn't feel very hungry today, so I didn't eat much. Another flaw for today was that I ended my workout late on a Saturday night, so I couldn't get a decent meal in me afterwards because every place was closed, except the fast-food joints. So I got some chocolate milk and gave into my sugar craving for some ice cream. I know it wasn't the best choice, so next week I'll make a better effort to make better choices.

Diet:

12:30 PM - Arose.

1:00 PM - Omelet with a side of bacon and tater-tots. Two fish oil pills, one multivitamin, one glucosamine chewable.

5:00 PM - Two chicken breasts. Six coconut oil pills.

8:30 PM - Workout.

10:00 PM - Chocolate milk and ice cream.

12:00 AM - A cup of cottage cheese.

Water drank for today: One gallon.

Workout: Arms.

Treadmill - 30 minutes.

Rows - 1x15, 135; 1x12+3, 155; 1x8+4, 175.

Dips - 1x15, 75; 1x12, 75; 1x11, 75.

EZ Bar Curls - 1x15, 75; 1x12, 95; 1x4, 115-->1x6, 95-->1x8, 75.
Upright Skull Crushers - 1x15, 75; 1x12, 95; 1x5, 115-->1x8, 95-->1x10, 75.

Cable Press-Downs - 1x15 ea., 50; 1x15 ea., 50; 1x15 ea., 50.
Cable Hammer Curls - 1x15 ea., 50; 1x12 ea., 50; 1x12 ea., 50.

Grade For Today:

[Insex]

Today was both a better and worse day (I know, weird combination).

My diet was much better today. I planned what I would eat for the day, and followed through--more vegetables, less breads. This was the better part of my day.

The worse part... well, I didn't go to sleep last night. I felt like a zombie this whole day, so I didn't do any workouts as well. I stayed up the whole night, working on an assignment which was due today and taking breaks messing around on the computer. The good side to this is that I got to eat a good breakfast at a reasonable time, and I have a chance to reset my sleeping schedule. It's just a couple minutes past 10:00 in the evening here in San Diego, and I'm feel really, really tired. So I'll probably fall asleep as soon as I hit the sack. All I need to keep doing at this point is go to bed at the same time every night, and hope that my roommates don't make enough noise to wake me up (they tend to stay up until two or three in the morning). It's tough sticking to a good sleeping schedule when you have college freshmen for your roommates who just want to stay up late and party every night.

Diet:

9:30 AM - Omelet. Two fish oil pills, one multivitamin, one glucosamine chewable.

1:00 PM - Two grilled chicken breasts. A bowl of spinach. Three coconut oil pills.

3:30 PM - An ounce of wheatgrass. An açai smoothie.

5:00 PM - Two grilled chicken breasts. A cup of broccoli. Three coconut oil pills.

7:00 PM - An açai smoothie. A tuna sandwich.

Water drank for today: Half a gallon.

Grade For Today: (But much better than Saturday.)

[Insex]

Originally Posted by pliny_2001

Is there going to be a difference in your prep?

Sorry, I forgot to answer this part of your question earlier, Pliny.

Yes, there is a difference in my preparation for this show. The main thing I'm focused on right now is squeezing in more repetitions within each set. That means I'm checking my ego at the door, and using less weight. Don't confuse that with being light weight. I still keep the weight at something that is challenging, but I don't want to have sets of 6-reps, 4-reps, 3-reps, and so on. I want to squeeze out around 8 to 15 repetitions per set. That means not loading up bar with weight that I can only lift for five or so repetitions.

At the moment, I'm still trying to hit the gym six days a week (as usual) and my workout partner and I are doing Full Body routines, with make up work whenever necessary. What I mean by make up work is let's say we do a Full Body routine on Monday. The next Full Body routine won't be until Wednesday, so we'll do some abdominals on Tuesday plus any other body part that didn't get taxed enough during Monday's workout. Say for example on Monday I only did Olympic-style lifts and squatting movements. Then on Tuesday, I will do abdominals, some chest & shoulders exercises, and maybe some calves too.

So, for right now I'm doing Full Body routines with make up work here and there. But when I'm two or three weeks out from the show (the show is only six weeks away right now) then I'll switch gears and do Push-Pull routines. So one day for all Pushing movements, and the next day for all Pulling movements. By then, I'll also raise the stakes and put some more weight on the bar, and aim for the 6 to 10-rep range.

Now, I already know what some members on this message board are going to tell me: "You're a bodybuilder, you've got to build muscle." Well, true. I still consider myself an amateur bodybuilder and I still plan to compete in more bodybuilding competitions after this show. But since I'm all-natural (and not chemically enhanced) I've accepted the fact that I'm not going to build a whole lot more muscle, no matter how good my diet is and how hard I train. I'm 25 years old now, so by trying to build anymore muscle--naturally--I would only see very minimal gains, at most. Over the next four or five years, I'm looking at building no more than about ten pounds of muscle naturally, at most. And I'm OK with that. The main thing I'm focused on while I'm in the weightroom is burning body fat so I can expose whatever muscle I already have, not building additional muscle.

One more thing, on my Full Body days, I wear a sweat shirt and sweat pants to keep my body temperature warm. It makes me sweat more, and it makes my workouts more uncomfortable. But with higher body temperature, I'm probably burning more body fat, so we'll see if it makes a difference.

I hope that answers your question.

[Insex]

Today was another good and bad day.

I did my first high school observations today, and thought up of a good strategy at the same time. I woke up early, had breakfast, and stuck to a good diet for half the day. In addition to that, I decided that I would walk to the high school where I am doing observations. It's about a one-hour walk, each way. When I walk at a fast pace, it's sort of like a little bit of cardio. I'll be doing high school observations two days a week, for another six to eight weeks, so this routine should serve as good exercise for my morning cardio (if I can continue to wake up this early). However, for the rest of the day I went off track and was glued to the computer. I also snacked on some brownies that my sister brought back from home. I shouldn't have ate them, but at the same time, I didn't want to throw away my mom's brownies because I would feel guilty for throwing away her food. Either way, I would've felt guilty no matter what I did.

Some things came up later in the day, so I had to bypass the gym for today. That's two days in a row now (I don't count Sundays). Tomorrow, I'm definitely going to the gym to make up for today and yesterday's losses.

Diet:

5:45 AM - Arose.

6:30 AM - Oatmeal.

9:00 AM - Two grilled chicken breasts. A cup of spinach. Two fish oil pills, one multivitamin, one glucosamine chewable.

12:30 PM - Two grilled chicken breasts. A cup of spinach. Three coconut oil pills.

2:30 PM - An açai smoothie.

4:30 PM - Mom's brownies.

10:00 PM - A microwavable pizza.

Water drank for today: Half a gallon.

Grade For Today:

[Insex]

A big improvement for this day.

I ended up sleeping in, but not for too long. My body needed the extra hours of sleep. I was on track with my diet today. I only had time for one workout. I got winded really fast. The effort was there, but I didn't do much. I guess I felt tired so easily because my body has been on this wacky sleeping schedule, and I haven't lifted since Saturday. But overall, much better day today.

Tomorrow, I must wake up early because I have more school observations to do. I also have work later in the afternoon. We have a big yacht to wax tomorrow, so that's going to be loads of fun.

Diet:

11:00 AM - Arose.

11:30 AM - A bowl of Oatmeal. Three coconut oil pills, a multivitamin, and a glucosamine chewable.

2:30 PM - A chicken pita from Daphne's. An ounce of wheatgrass. An açai smoothie.

3:30 PM - An handful of Hershey's Kisses.

5:00 PM - Two grilled chicken breasts. A cup of broccoli.

6:30 PM - A grilled chicken breast. An ounce of wheatgrass. An açai smoothie.

8:00 PM - Workout.

10:00 PM - A tuna sandwich. Two fish oil pills, one multivitamin, one glucosamine chewable.

Water drank for today: One gallon.

Workout: Full Body

Stepmill - 10 minutes.

Snatches - 1x5, 135; 1x5, 135; 1x5, 135; 1x5, 135.

Dumbbell Squats - 1x15, 75 ea.; 1x15, 75 ea.; 1x15, 75 ea., 1x12, 75 ea.

Incline Dumbbell Bench - 1x15, 65 ea.; 1x15, 65 ea.; 1x15, 70 ea.; 1x12+2, 75 ea.
Incline Dumbbell Rows - 1x15, 65 ea.; 1x15, 65 ea.; 1x15, 70 ea.; 1x12+2, 75 ea.

Stationary Bike - 20 minutes.

Grade For Today:

[Insex]

Well, I had a long day today. This day was typical of the past few days--good first half of the day, then a bad second half of the day. My morning was good. But during work, I didn't have time to eat because we were short on time, and my hands were dirty and full of dried up marine wax. Afterwards, I still had some chicken breast left over, but if was beginning to get old and dry, so I decided to treat myself to some Quizno's for dinner instead.

I'll be going back to home this weekend, so I'll leave tomorrow. I'll probably be able to fit in a quick workout tomorrow night once I get home.

Diet:

6:00 AM - Arose.

6:30 AM - Oatmeal.

9:00 AM - Two grilled chicken breasts. Two fish oil pills, one multivitamin, one glucosamine chewable.

1:00 PM - Two grilled chicken breasts. Three coconut oil pills.

7:00 PM - A Mesquite Chicken sandwich from Quizno's.

Water drank for today: One gallon.

Grade For Today:

[Insex]

It's been too long since I last logged on here and posted my progress. So I'll just briefly talk about what I did the past few days.

I went back to my hometown for the weekend to visit my parents. I didn't have access to a computer for this weekend, so I was unable to log onto the internet for a few days. Basically, each day ranked from bad to good:

On Friday night, I hung out with a friend of mine. We decided to grab some dinner at Chili's, where I had a big cheat meal (baby back ribs). I was out most of the time, so I didn't do a workout for that day.

Saturday was a good day. I did about 45 minutes of cardio, and a short arms and shoulders circuit workout afterwards. I ate well for the entire day. I mostly ate eggs and stuffed salmon.

Sunday was my day of rest, but the diet wasn't on par. I gave into a bag of Cheetoes and a Mountain Dew (with vanilla).

Monday was a really busy day. I spent most of the day going to class, catching up with my assignments and readings, and going to apartments that had open house today. I need to start searching for a place to live next school year. One of the apartments is directly across the street from the gym I workout at, so I'm hoping to get in that place. I didn't set aside enough time to get a workout in today. Tomorrow however, I'll be able to get at least one workout in.

[Insex]

Today started off really crappy. I woke up feeling like crap, decided I would skip the observations for today, and went back to sleep. I didn't sleep well last night and hardy got any hours of deep and restful sleep. This sleeping schedule is really screwing me up. It's really difficult waking up at 6:00 AM when my body doesn't want to fall asleep until three or four in the morning.

Once I finally woke up, I had a much more productive day. I got a lot of reading done, and did a cardio session with a short abdominal workout. The only bad thing I ate was a box of cookies. I saw them in the store and gave into temptation. Now that I ate them, I'm not sure what time I'll go to sleep tonight. It's already late as I am writing this.

Diet:

2:00 PM - Arose.

3:00 PM - Two grilled chicken breasts. Two cups of spinach. Three coconut oil pills.

4:30 PM - An ounce of wheatgrass. An açai smoothie.

5:30 PM - Two grilled chicken breasts. Three coconut oil pills.

6:30 PM - Workout.

8:30 PM - A chicken sandwich.

10:30 PM - A box of cookies.

Water drank for today: One gallon.

Workout: Cardio and abdominals.

Stationary Bike - 15 minutes.

Stepmill - 50 minutes.

Hanging Leg Raises - 1x12; 1x10; 1x8.

Oblique Crunches - 1x15 ea., 25; 1x15 ea., 25; 1x15 ea., 25.

Machine Crunches - 1x15, setting 8; 1x15, setting 8; 1x15, setting 8.

Grade For Today:

[Insex]

Today was an improvement from yesterday. Although, I still woke up late and had to rush to class. Also, my first meal wasn't a good choice. But other than that, the day went well.

Tomorrow, I am going to wake up early and do my school observations. The hour-long walk to the school will serve its purpose as my morning cardio. Afterwards, I have work, so I'll try to stick to my diet as close as I can. If I am going to lift weights tomorrow, it will have to be in the evening.

Diet:

12:30 PM - Arose.

2:30 PM - A carnitas burrito at Chipotle. A lemonade.

5:00 PM - Two grilled chicken breasts. A cup of broccoli.

7:00 PM - An açai smoothie.

8:30 PM - Workout.

11:00 PM - A chicken sandwich.

Water drank for today: 1 gallon.

Workout: Legs.

Stepmill - 15 minutes.

Leg Extensions - 1x10 ea., setting 3; 1x10 ea., setting 3; 1x10 ea., setting 3.

Power Clean & Squats - 1x5, 135; 1x5, 155; 1x5, 155; 1x5(10), 135.

Overhead Squats - 1x10, 45; 1x10, 65; 1x8, 95; 1x8, 95.

Dumbbell Lunges - 1x10 ea., 45 ea.; 1x10 ea., 45 ea.; 1x10 ea., 45 ea.; 1x10 ea., 45 ea.

Machine Leg Curls - 1x10 ea., setting 5; 1x10 ea., setting 5; 1x10 ea., setting 4; 1x10 ea., setting 4.

Leg Press Calf Raises - 1x20, 405; 1x20, 405; 1x20, 405; 1x20, 405; 1x20, 405; 1x20, 405.
Shin Raises - 1x25 ea., 45; 1x25 ea., 45; 1x25 ea., 45; 1x20 ea., 45; 1x20 ea., 45; 1x18 ea., 45.

Good Mornings - 1x20, 45; 1x20, 45; 1x15, 65; 1x15, 65.

Grade For Today:

[Insex]

I slept through the observations this morning. But that's not a big deal because I only need to document 30 hours throughout the semester, and I can do them anytime.

I had work when I woke up and went to grab some dinner with my friends afterwards. We all agreed on Chipotle. Afterwards, I did my evening workout, which went well except that I lost my pen halfway through. Normally, I'm not bothered by insignificant things, but losing my writing utensil is one of those things that really irritates me.

The reason why I had a soda at 11:30 PM is because I'm going to be up for at least a couple more hours studying for a test I have tomorrow. Normally, I don't drink soda, especially this late. But tomorrow's test is important, so I want to squeeze in as much studying as I can.

Diet:

11:30 AM - Arose.

12:00 PM - A bowl of Oatmeal. Two grilled chicken breasts. A cup of spinach. Two fish oil pills, one multivitamin, one glucosamine chewable.

3:00 PM - Two grilled chicken breasts.

7:00 PM - A carnitas burrito at Chipotle.

11:30 PM - A chicken breast pita at Pita Pit. A coke.

Water drank for today: One gallon.

Workout: Chest and back.

Stepmill - 15 minutes.

Pull-Ups - 1x10, 25; 1x10, 25; 1x7+2, 25.

Dips - 1x10, 90; 1x7+1, 90; 1x15, 45.

Dumbbell Rows - 1x10 ea., 120; 1x10 ea., 120; 1x10 ea., 120; 1x10 ea., 120.
Flies - 1x15, 45 ea.; 1x15, 45 ea.; 1x12, 55 ea.; 1x12, 55 ea.

Iso-Lateral Chest Press - 1x10, 315; 1x9+1, 315; 1x8+2, 315.

Iso-Lateral High Row - 1x10 ea., 90; 1x10 ea., 100; 1x10 ea., 110; 1x10 ea., 115; 1x8 ea., 125; 1x8 ea., 135.

Grade For Today:

[Insex]

Yesterday (Friday) I went to bed earlier (a little after 9:00 PM) and tried to fall asleep. So I didn't log on here last night to post what I did for the day. Basically, I didn't do much and didn't do a workout for the day. Although I went to bed earlier, I starred at the ceiling for about five hours until I finally fell asleep.

Today I decided to change things up a bit with my workout. Instead of going to the gym, I took my bar and weights and went outside for a little something I call, "Fun in the Sun." Basically, I walked with my bar and weights in my hands for about half a mile to a parking structure, went to the roof, and did my workout there. It was fun and refreshing because it was different. I got to work up a sweat outside, all while at the same time work on my tan. The workout I did resembled a full body workout.

I'm going to make this a habit on Saturdays (because there are no classes on Saturdays, so the parking structure is empty). Although, it's difficult to start and end the workout, because it requires me to carry all my weights with me; whereas in a gym, all of the weights are already there. Next time, hopefully my workout partner can come along so he can help me carry more weights to the parking structure. More hands equals more weights.

Diet:

11:30 AM - Arose.

12:30 PM - An omelet. Two fish oil pills, one multivitamin, one glucosamine chewable.

2:30 PM - Workout.

4:30 PM - Two grilled chicken breasts. A cup of spinach. A banana. Six coconut oil pills.

10:00 PM - A meatball sandwich. Two fish oil pills, one multivitamin, one glucosamine chewable.

Water drank for today: 1 gallon.

Workout:

Good Mornings - 1x20, 45; 1x20, 45.
Pull-Ups - 1x15; 1x15.

Snatch & Overhead Squats - 1x5, 95; 1x5, 95.
Walking Lunges - 1x10 ea., 95; 1x10 ea., 95.

Hang Clean & Jerks - 1x10, 95; 1x10, 95.
Lateral Walking Lunges - 1x10 ea, 95; 1x10 ea., 95.

Barbell Rows - 1x20, 95; 1x20, 95; 1x20, 95.
Barbell Curls - 1x12, 95; 1x10, 95; 1x10, 95.
Incline Skull Crushers - 1x20, bodyweight; 1x20, bodyweight; 1x20, bodyweight.

Jog - 5 laps.

Grade For Today: