Revolution road to Aesthetics

[NaturalDOTrus]

Hey everyone my name is Yuriy, born in Russia, probably that's why im gonna have those 3D delts with my great genetics ;D. Im starting SERIOUS log, gonna post everyday my lifts, PICTURES after workout and motivational videos, songs and etc.


I always wanted to be muscle guy, but i just could't get any muscle. I start working out at home with dumbells and doing abs. That won't give me any result. Then i just quit, when i was 17 i decide to join a gym where i was doing all kind stupid stuff, just workout and make noob gains, i though they gonna continue but after couple months i didn't see any results. Last summer i was looking like this 72 KG.


This was in Russia, i went there for vocation. After i come back i decide im gonna get serious with this and i start counting calories and get on good routine. After couple months i get good results. All my lifts start getting up. But after couple months, i just slack on my diet again and didn't gain any noticeable results . From March i start eating again. following calories count.
My lifts from September to May:
Squat 185x1 lbs - 290x3 lbs
Deadlift 135x1 lbs - 405x1 (385x3) ( Never deadlifted before )
Bench 150x1 lbs - 195x3 ( 200x1) lbs ( My arms really lag behind, triceps won't grow.. bench is barely improving but im glad)

In June im planning going back to Russia, so while im gonna travel im NOT gonna post here, but im planning joining the gym there and working out even its my vocation time.


Thanks for your time.

NOTE!!!!! IM GONNA EDIT EVERY POST WHEN I HAVE TIME! ENJOY, some of the post could be RAW right now.0




REVULUTION is in EVERYONE. We all gonna make it brahs

Day 1: Squat + Hamstring Accessory
Squat 5x5
RDL 4x6-8
Hamstring Curls 3x12-15
Rest Pause Ham Curls x20
Calf work of your choice (do this at the beginning of the session if they lag)

Day 2: Press + Chest/Triceps Accessory
Overhead Press 5x5
Incline Press 4x6-8
Chest Press 2x10-12
Pec Deck (or) Incline Cable Fly 2x12-15
Rope Push Downs 3x10-12
Overhead Extensions 3x10-12
Rest Pause Lateral Raises x15-20

Day 3: Back Width
Close Grip Pull Downs 3x8-10
Cable Rows 2x10-12
Behind-Neck Pull Downs 2x12-15
Rear Delt Fly 2x15-20
Hammer Curls 3x10-12
Spider Curls 3x10-12

Day 4: Deadlift + Quads
Deadlift 1x5
Leg Extensions x20 (warm up)
Leg Press 4x6-8
Leg Extensions x20
Lunges 3x10 each leg
Calf work (again, do this at the beginning if they lag)

Day 5: Bench + Delts/Triceps
Bench Press 5x5
Seated DB Shoulder Press 4x6-8
Behind-Neck Press 2x10-12
Lateral Raises 2x12-15
Close Grip Bench 3x10-12
Skull Crushers 3x10-12

Day 6: Back Thickness
Underhand Barbell Rows 2x6-8
DB Rows 3x8-10
Pull Overs 2x12-15
Rear Delt Fly 2x15-20
Reverse Grip Barbell Curl 3x8-10
Preacher Curls 3x8-10

[NaturalDOTrus]

Day 6: Back Thickness
Underhand Barbell Rows 2x6-8
DB Rows 3x8-10
Pull Overs 2x12-15
Rear Delt Fly 2x15-20
Reverse Grip Barbell Curl 3x8-10
Preacher Curls 3x8-10

Underhand Barbell Rows
135x8
175x8 ( 3 sets)

DB Rows 3x8-10
70lbs x8 for 3 sets not include warm-ups

Pull Overs 2x12-15
Rear Delt Fly 2x15-20
Reverse Grip Barbell Curl 3x8-10
Preacher Curls 3x8-10

I don't feel like writting out every single exerise by what weight i did. Im just gonna post all my progress on free weights.

[NaturalDOTrus]

[LNCB96]

[NaturalDOTrus]

Day 1: Squat + Hamstring Accessory
Squat 5x5
RDL 4x6-8
Hamstring Curls 3x12-15
Rest Pause Ham Curls x20
Calf work of your choice (do this at the beginning of the session if they lag)

Today did squats hit 2 PR
Start with
135x5
205x3
245x1
285x3 * NEW PR
290x3 NEW PR

FELT AMAZING happy yeahhhhhhh 3 plate squat soon


Stay tunned!!!

[NaturalDOTrus]

Currently taking 2 supplements:
Gold Standard Whey Protein
Beast Creature (Creatine)

[NaturalDOTrus]

Day 2: Press + Chest/Triceps Accessory
Overhead Press 5x5
Incline Press 4x6-8
Chest Press 2x10-12
Pec Deck (or) Incline Cable Fly 2x12-15
Rope Push Downs 3x10-12
Overhead Extensions 3x10-12
Rest Pause Lateral Raises x15-20

Hey guys, today was really intense workout, just got back from the gym. Feel pretty sore, was sweating in the gym like crazy, really hot out there.

Overhead Press - I decide to do Stranded Shoulder Press.
did 2 worm ups with 75 lbs, then move to 2 sets of 95 x 5
and 3 sets with 115 x 5,5,3

Aftet that moved to incline dumbbell bench press, that's where i get really sore, after doing heavy on shoulders, was struggling. But anyway , did 2 warm ups with 45s then moved to my workout : 3 sets of 65s x 6-8 Usually i do 70s, but today i just barely handle 65s after that shoulder press. When moved to machines and etc.

Decide to wear crazy XXL t-shirt.

[NaturalDOTrus]

Day 3: Back Width
Close Grip Pull Downs 3x8-10
Cable Rows 2x10-12
Behind-Neck Pull Downs 2x12-15
Rear Delt Fly 2x15-20
Hammer Curls 3x10-12
Spider Curls 3x10-12

Today was back width day, kinda felt not sore enough/ not intense. But give me a good pump tho, maybe because tomorrow is my heavy deadlift day, kinda ready for this.

Did 160x8,8,8 on pull downs.
Not sure what is behind neck pull down is, going to look it up.

I go high reps on rear delt, and now they just sticking out. feels goood
Here is my posing pictures again after workout. Just got home ;D enjoy.

[NaturalDOTrus]

Day 4: Deadlift + Quads
Deadlift 1x5
Leg Extensions x20 (warm up)
Leg Press 4x6-8
Leg Extensions x20
Lunges 3x10 each leg
Calf work (again, do this at the beginning if they lag)

Hey guys, i get really sick, my family infected me, and now i feel like ****. Sore throat, runny nose. But it dosen't stop me going to the gym. Today was deadlift day, first i was thinking skipping and just do the day 5 which consist chest and tri workout, but then i say, nah. I can't skip around my workouts. So today i deadlifted new PR 390x2 ( probably could do a lot better, but like i said. feel really sleepy and sick. ) Also, before i deadlifted i went to bathroom and accedenly spill water on my right strap, so it was wet and sleepy , probably that;s why i didn't go on 3 rep.

After that did leg press , lunges and etc. Lunges was hell, when i got home i was all wet.

[Turt]

I would maybe go a little lighter on the deads, but other than that, you're doing great. Keep up the progress!

[NaturalDOTrus]

I would maybe go a little lighter on the deads, but other than that, you're doing great. Keep up the progress!

my form is off that's why? thanks bro, appreciate. you look huge in your avi!!!!

[NaturalDOTrus]

Day 5: Bench + Delts/Triceps
Bench Press 5x5
Seated DB Shoulder Press 4x6-8
Behind-Neck Press 2x10-12
Lateral Raises 2x12-15
Close Grip Bench 3x10-12
Skull Crushers 3x10-12

Having troubles with my bench press, i just can even do 185 x5 , my shoulders or triceps are sore or something. I feel week ******* on bench press. Its just not going up, even my body weight is increasing. what should i do?
Bench press 195 x 2 , barely...

On my shoulder press im doing pretty well. I believe my legs and shouders my strongest point.
Warm-up with 35s,45s, and then:
moved to my first set of 3 with 55lbs x 6 times. Complete 3 sets with that weight.

When i moved to CGBP i did 3 sets of 125x10,10,8 reps. My triceps burned great. After close grip follow skullcrushes which give me crazy ass pump in my triceps. Can wait to achieve that mass when im relaxed. That's all did some raises and etc.

Motivational pictures for my goal body

[NaturalDOTrus]

Day 6: Back Thickness
Underhand Barbell Rows 2x6-8
DB Rows 3x8-10
Pull Overs 2x12-15
Rear Delt Fly 2x15-20
Reverse Grip Barbell Curl 3x8-10
Preacher Curls 3x8-10

Officially finished first week of this program!!!There are 2 most intense days which are Day 2 and Day 4.

They felt pretty damn solid. But anyway, today did back thickness.

I decide to correct my form on underhand barbell rows so i lower the weights from 175 to 155. I don't want my ego control me with bad ass form.
Did 2 sets of that, and then moved to db rows and today did with 75s for 8 reps for 3 sets. My rear delts blow up, they just sticking out. Plus did rear delts on machine and they got pumped great. Pretty good workout. Tomorrow is my rest day, gonna be pretty boring. But on monday can't wait to start 295 squats pretty motivated. Okay thanks guys for checking this log again. Stay tunned.

[NaturalDOTrus]

Day 1: Squat + Hamstring Accessory
Squat 5x5
RDL 4x6-8
Hamstring Curls 3x12-15
Rest Pause Ham Curls x20
Calf work of your choice (do this at the beginning of the session if they lag)

Squats:
Today hit 295x2 and 315x1 PR( decide like max out a little )
Kinda tired after work, and first day of the week and squating but no exuse guys don't give up push hard. After that start doing some ham curls which killed my hamstrings. Also did calfs. pumped like crazy ;D they used to lag bad but now they getting pretty good. So at the end im happy with workout, finally hit 315 squat for once happy. Thanks for reading guys!!!!

[NaturalDOTrus]

Day 2: Press + Chest/Triceps Accessory
Overhead Press 5x5
Incline Press 4x6-8
Chest Press 2x10-12
Pec Deck (or) Incline Cable Fly 2x12-15
Rope Push Downs 3x10-12
Overhead Extensions 3x10-12
Rest Pause Lateral Raises x15-20

I were looking forward to this day, cause i like training delts and triceps. My favorite muscle parts I started with overhead press. Today i was trying to bring mt form more. So i did 2 sets with 95x5 and 3 sets with 125x5,5,4. Form was good, gonna add 2.5lbs on next workout and see how is gonna go.

After that i moved to incline db bench press : did 2 warm ups and moved to 70s as my workout set. Did 3 sets of that with 6 reps on each. After that jumped down to 40s and did 1 set just for burn out. After that moved to triceps exersises and machines one. Pretty good workout.

PEACE!!!

[NaturalDOTrus]

Day 3: Back Width
Close Grip Pull Downs 3x8-10
Cable Rows 2x10-12
Behind-Neck Pull Downs 2x12-15
Rear Delt Fly 2x15-20
Hammer Curls 3x10-12
Spider Curls 3x10-12

WASUP GUYS, today i went to fishing with my father and get SUN BURN AHHAH like crazy and my tank top now on me ;D lmao, today was back width day did some rows and pull down. Nothing fancy, tren hard eat dirty ;D. actually ate 3 yogurts today



And some great trance track

[NaturalDOTrus]

Day 4: Deadlift + Quads
Deadlift 1x5
Leg Extensions x20 (warm up)
Leg Press 4x6-8
Leg Extensions x20
Lunges 3x10 each leg
Calf work (again, do this at the beginning if they lag)

Today is rainy outside, my mood was okay. Gym was packed, i start gettin ready for deadlifting. Did warm-up and after hit my new PR 390x3 Felt pretty heavy tho, and i jammed my f finger... now its hurt pretty bad. Anyway did some lunges with 35s for 3 sets. I prefer just walking for some distantce instead of just be on same spot. Tomorrow going to college for registration and etc. After that going to Chinese buffet , gonna eat hell a lot of it. Then hitting chest which hopefully my finger gonna be okay.

No pics today guys, feel like ****.. anyway new PR , happy at least with that.

[NaturalDOTrus]

Day 5: Bench + Delts/Triceps
Bench Press 5x5
Seated DB Shoulder Press 4x6-8
Behind-Neck Press 2x10-12
Lateral Raises 2x12-15
Close Grip Bench 3x10-12
Skull Crushers 3x10-12

Wassup guys im feeling great, even yesterday my finger fked up a little but today i felt great on bench press and shoulder presses. I 195x3 easy and moved 205x2 times and it went pretty good. Chest im pumping out. But a little conser is that at my gym while a lift, where was a ripped fuker with 3d delts, obvious he on roids but he look amazing.. and i kinda felt sad, cause im small =(

But anyway, back to my workout.

Bench Press: 195x3, and 205x2
Shoulder press: did first 55s for 2 sets of 6, and then did 2 sets of 50s for 8-10 reps.

Now im eating 3 Chobani greek yougurts, trying to him my protein macros and then im gonna eat hell of a chocolate cookies ;D Stay tunned guys, more good stuff to come. Thanks for checking out this thread.


I decide to take pictures not flex, i want you to see what im really are when not flexed, cause people tend to look bigger because of lighting or flexing skill,angels and other shet. So yeah, here im I, 6 foot 187-188 pounds. Pretty small huh?

[NaturalDOTrus]

Day 6: Back Thickness
Underhand Barbell Rows 2x6-8
DB Rows 3x8-10
Pull Overs 2x12-15
Rear Delt Fly 2x15-20
Reverse Grip Barbell Curl 3x8-10
Preacher Curls 3x8-10

Hey guys, i didn't go to gym yesterday because i was really tired after work, my rest day was yesterday and today i go to do my back thikness day, tomorrow squats/leg day.

Anyway, I start with under hand bb rows today i increase weight from 155 to 165, trying to bring my worm a little bit. Squeeze that back all the way. Did that for 3 sets of 165 for 8,8,7 reps. After that i moved to db rows did 2 warm up sets with 55, and 70s, and then moved to 75s and did 8 reps for 3 sets. Those reps getting much easier than when i just start this program. Maybe next week gonna try 80s with good form. Honestly i don't do pull overs, i just do on some machine so i did 2 sets of that with high reps. Then moved to machine rear delt flys for 2 sets with 15 reps with streching and controlled weight.



A little about what's going on ,beside the weightlifting:
I went to college friday and i need to complete some paper work/financial aid. My major is gonna be airplane mechanic. Also my Selective Services fkud up my birth date so i have to call them tomorrow, to tell that what i can do to fix it. In 11 days im going to Russia, so im gonna be out for couple days off the log, gonna start gym over there. Also gonna work this all weekend for 7 days, because im quiting my job. So my boss want me to work all week without days off. So gonna be tough, a lot of stuff going on now , this week and next. Thanks guys for support and reading my log. Stay tunned.






ALSO: i start talking to this girl in Russia, she want my d ;D she send me the picture good ass is good.

She don't lift tho ..

[NaturalDOTrus]

Day 1: Squat + Hamstring Accessory
Squat 5x5
RDL 4x6-8
Hamstring Curls 3x12-15
Rest Pause Ham Curls x20
Calf work of your choice (do this at the beginning of the session if they lag)

Today was squat day, hit 295x2 my self and 3rd rep my buddy help me out getting up. But i didn't expect all my lifts going up really fast. It takes time. Did Hamstring curls for 3 sets of 15 reps. and other machine work.


IN PA its fking rain already like 3rd day in the row. fking hate it. But anyway, great workout. Tomorrow my chest and delt day my favorite day of the week. LOVe working on triceps and shoulders.
Its late right now, so no pictures. Sorry ;(

Im not the hero, im just a human. And im gonna do whatever possible to achieve my goals. Best wishes to everyone. We all gonna make it.

[NaturalDOTrus]

Day 2: Press + Chest/Triceps Accessory
Overhead Press 5x5
Incline Press 4x6-8
Chest Press 2x10-12
Pec Deck (or) Incline Cable Fly 2x12-15
Rope Push Downs 3x10-12
Overhead Extensions 3x10-12
Rest Pause Lateral Raises x15-20

I Decide to do bb bench press today with 8-10 reps. So i went with 165x6 and 155x8. My bench press is just sucks. I want to put some mass on my chest. So im gonna be doing 2 times bb bench press one with 3 reps and other high reps a week. After that i went to to incline db bench press, worm up a little and end up with 3 sets with 70s x 6. Felt great. After that i moved to overhead press, and was really surprised that i have energy to go on PR. 130x3 . for my last set. After that did some pushdowns and extensions. Good workout. here at home already pumped up a little.

[LNCB96]

Mirin pic updates man also have fun in Russia, will you be lifting at all whilst over there?

[NaturalDOTrus]

Mirin pic updates man also have fun in Russia, will you be lifting at all whilst over there?

Thank bro, yeah but not for 5 days, gonna jump on 3x a week split. Just want to maintain, and after my vocation time gonna start progress again. Cause i won't progress over there, too much distraction. Girls and party, and other stuff you know but thanks for following. Appreciate it.

[NaturalDOTrus]

Day 3: Back Width
Close Grip Pull Downs 3x8-10
Cable Rows 2x10-12
Behind-Neck Pull Downs 2x12-15
Rear Delt Fly 2x15-20
Hammer Curls 3x10-12
Spider Curls 3x10-12

Hey guys again, today was back width day, really easy day of all of 6. Finish in 35 minutes. Nothing to say, pretty simple. Machine lat work, and etc. Barbell and etc. Nothing to add really. Not gonna right down all machine work. Cause is stupid.

10 min cooldown from pump ))