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Fluffy Bear to Freaking Gorilla (Nator's Journal)

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  • Fluffy Bear to Freaking Gorilla (Nator's Journal)

    Been hanging around lurking for a year or so and have started posting recently. I figured it was time for me t start a journal and get some feed back as I try to make the transition from powerlifting to a more balanced/bodybuilding oriented focus.

    Training History: Lifted weights for fun in high school, nothing special really made about zero progress untill 2005 when I meet someone who introduced me to strength training a few years out of high school. In 2006 I got involved in powerlifting and did my first meet and was hooked. totaled something like 1185lbs single ply @230. Joined up with my Colleges Powerlifting team a few months later and within a year had brought my total up to 1470lbs @240.At this point I decided to push the numbers and the scale for all it was worth until I finished school. So in three years I went from a 1470lbs total @240 to a 1780lbs total @275 but more like 287 before cutting for weigh ins.I was satisfied with my strength gains, but now school was over. I have spent the last year or so just relaxing and lifting with no real goal in mind untill about 2 months ago. I looked in the mirror and at 283 realized I was a fat fuck! So now I have dedicated my self to getting lean for the first time in about 5 years. My goals are to loose body fat and creating a more balanced body. So here it goes, I welcome all feed back especially if you have made the journey from proud power belly owner to hey look! those are what my abs look like.

  • #2
    Haha, I like the title, awesome. Our journey's will by similar, so this will be good. My last meet will be in December before I switch gears and get in to fat loss mode. Good luck with all your goals bro.
    …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

    Comment


    • #3
      Pics?

      Comment


      • #4
        I will see about getting some pics up this weekend.

        Comment


        • #5
          Currently on my 4th blast. Still ironing out a few kinks and training around some problem areas (Right shoulder). Started cardio about 7 weeks ago for the first time in a long time.

          I am going to back log the last 2 weeks or so of my blast.

          Blast 4 is as follows
          A1
          standing low cable fly
          Rear delts on fly machine (switched after hammer ohp was killing my shoulder)
          1 arm triceps extension
          close grip lat pull
          bent over rows on smithmachine

          A2
          Seated machine press
          lateral raises
          pin press
          neutral grip chins
          Deadlift standing on box

          A3
          Dips
          DB upward row(highpull)
          smith reverse bench
          Troll row (modified DB row)
          Machine Row

          B1
          Preacher curl
          hammer curl
          leg press calves
          hip leg curl (hard to explain but it hits the hammies)
          high angle leg press (WM on same leg press)

          B2
          Cable curl
          wrist curls
          smith machine toe raises (off a box)
          Cable SLDL
          front squats (WM leg ext)

          B3
          DB preacher
          pinwheel curl
          seated calves
          prone leg curl
          squat WM squat

          Comment


          • #6
            Week one

            10/10/11

            Low cable fly
            70x16rp

            hammer ohp
            205x13rp

            1 arm reverse tricep ext
            70x15rp

            close grip lat pull
            230x16rp

            Smith Rows
            275x15rp


            10/12/11

            preacher curl
            85x20rp

            hammer curl
            60x7ss

            leg press calfs
            315x8ss DC style

            hip leg curl
            150x 25rp

            leg press
            585x12 WM 495x20

            10/14/11
            seated machine press
            full stack(220)x20rp

            side laterals
            40x19rp

            pin press
            225x24rp

            neutral grip chins
            11rp

            DL off box
            405x10
            455x6


            Week 2

            10/17/11

            Cable curl
            150x14rp

            Wrist curl
            25x35ss

            toe raise
            135x8ss

            cable sldl
            195x37

            front squat Just started doing these for the 1st time technique needs mucho work.
            225x6 WM Leg ext 130x18

            10/19/11

            Dips
            bw+25x14rp

            db high pull
            70x23rp

            smith reverse bench
            255x13rp

            troll row
            100x21rp

            Machine row
            full stack x 15rp

            10/21/11
            DB preacher curl
            40x15rp

            Pinwheel curl
            55x10ss

            seated calves
            135x7ss

            prone leg curl
            120x18rp

            squat
            435x3

            I had been loading hay all day this day and should not have gone to the gym. Goal was to squat 435 for 5-7.

            Comment


            • #7
              Week 3

              10/21/11

              Low cable fly
              70x16rp

              hammer ohp
              205x7 shoulder was killing me so I cut it off. I will be switching this one out next time it comes around.

              leg press calves
              315x9

              hip leg curl
              160x21rp

              leg press
              585x 14 WM 495x20

              10/28/11

              Machine press
              Stack +20x 15rp

              side lateral
              45x20rp

              pin press
              245x21rp

              neutral chins
              12rp

              Dl off box
              405x10
              455x7

              Week 4
              Cable curl
              150x17rp

              wrist curl
              35x27ss

              Smith toe raise
              135x10

              Cable sldl
              230x26rp

              front squat
              225x7 WM leg ext 130x20

              11/2/11

              Dips
              bw+25x17rp

              Db highpull
              75x17rp

              smith reverse bench
              255x16rp

              troll row
              110x19rp

              machine row
              stack x 19rp

              Comment


              • #8
                11/4/11

                Leaving early from work today and heading to my buddies wedding in Dallas.I had to hit the gym at 6am today because there will be no time this evening.

                Db preacher curl
                40x18rp

                pinwheel curl
                55x13ss

                seated calves
                135x8ss

                prone leg curl
                120x20rp

                Squat
                435x4 ( starting to think this whole losing weight thing might be affecting my squat, or I am just not used to squatting at 6:30am.)

                WM leg press 405x30

                Comment


                • #9
                  11/7/11

                  Low cable fly
                  80x 13rp

                  rear delt machine
                  180x23rp ( No pain)

                  Reverse tricep ext
                  80x13rp

                  CG lat pull
                  240x13rp

                  smith row
                  290x17rp

                  Cardio bright and early in the morning.

                  Comment


                  • #10
                    11/9/11

                    Preacher curl
                    90x17rp ( might be time to switch this one out if I can't beat it next go around)

                    Hammer curl
                    60x9 ss

                    Leg press calves
                    315x10

                    hip leg curl
                    160x27rp

                    high angle leg press
                    605x10

                    WM
                    455x27

                    Comment


                    • #11
                      11/11/11

                      Machine chest press
                      Stack+25x13rp

                      Side laterals
                      45x27rp

                      pin press
                      275x11rp

                      Neutral grip chins
                      14rp

                      DL (standing a box)
                      465x6



                      Weighed in at 265 this morning11/12/11 super pumped. Down from 283.3 9/12/11

                      Comment


                      • #12
                        11/14/11

                        Cable curls
                        160x15rp

                        wrist curls
                        50x24ss

                        Toe raise
                        155x20ss

                        cable sldl
                        240x26rp

                        Front squat
                        245x6 ( finally starting to get the technique down on these.)

                        WM leg press
                        405x33

                        Cardio also is getting bumped to 40 min a session this week tues,thur,sat.

                        Comment


                        • #13
                          11/16/11

                          Dips
                          bw+25x18 rp

                          db high pull
                          80x18rp

                          smith reverse bench
                          260x13rp

                          troll row
                          110x21rp

                          Machine row
                          stack+20x17rp

                          Comment


                          • #14
                            11/18/11

                            db preacher curl
                            45x13rp

                            pinwheel curl
                            55x12

                            seated calves
                            135x8

                            leg curls
                            120x25rp

                            Squat
                            435x2 Really gassed, called it quits.

                            Comment


                            • #15
                              11/21/11

                              low cable fly
                              80x16rp

                              rear delt machine
                              200x20rp

                              reverse ext
                              80x15rp

                              CG lat pull
                              240x15rp

                              smith row
                              300x15rp



                              11/23/11

                              preacher curl
                              90x17rp

                              hammer curl
                              60x10

                              leg press claves
                              315x11

                              hip leg curl
                              170x22rp

                              high angle leg press
                              605x11

                              WM 455x22


                              Tried to train friday 11/25 was just gassed. Decided it was time to cruise for a bit.

                              Comment

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