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Subbed for my own motivation to workout because I'm doing same split as op
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Josef, what are the reasons you're doing 2 or so exercises per body part but hitting them with 15-20 sets (with those 2 exercises)? just interested :)
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[QUOTE=moshvr;986305643]Awesome last couple sessions. Your leg volume is nuts ... DOMS must be pretty fun today![/QUOTE]
Thanks bro, yup DOMS was fun! Haha!
[QUOTE=krisco69;986313813]Awesome log man.
With all that volume, how much time do you usually spend in the gym for one workout?[/QUOTE]
On average an hour and a half.
[QUOTE=Isanloksbrah;986316663]Subbed for my own motivation to workout because I'm doing same split as op[/QUOTE]
Nice brah!
[QUOTE=tomcardno1;986579643]Josef, what are the reasons you're doing 2 or so exercises per body part but hitting them with 15-20 sets (with those 2 exercises)? just interested :)[/QUOTE]
Just changing things up, there is no right or wrong, and its a time for something new. :)
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[QUOTE=JOSEF RAKICH;987122023]
Just changing things up, there is no right or wrong, and its a time for something new. :)[/QUOTE]
That right there.
If ones goals are bodybuilding, changing it up (using mostly the same movements) is a great way to spur new growth.
Great physique Josef, keep it up.
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[QUOTE=SupaaJ;987149263]That right there.
If ones goals are bodybuilding, changing it up (using mostly the same movements) is a great way to spur new growth.
Great physique Josef, keep it up.[/QUOTE]
agreed, gotta mix things up for growth! was just thinking and asking is all
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[QUOTE=SupaaJ;987149263]That right there.
If ones goals are bodybuilding, changing it up (using mostly the same movements) is a great way to spur new growth.
Great physique Josef, keep it up.[/QUOTE]
Yup exactly. And thanks SupaaJ!
[QUOTE=tomcardno1;987155153]agreed, gotta mix things up for growth! was just thinking and asking is all[/QUOTE]
Yeah its always good for a change every now and again.
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[QUOTE=JOSEF RAKICH;986166883][b][color=red]CHEST + BACK + CALFS + TVA + CARDIO[/b][/color]
Dynamic stretching
[b][color=red]CHEST[/color][/b]
[b]Dumbbell flys (very small incline)[/b]
30 x 7.5kg
30 x 7.5kg
20 x 9kg
20 x 11kg
20 x 12.5kg
15 x 15kg
10 x 17.5kg
8 x 17.5kg
6 x 17.5kg
15 x 11kg
15 x 11kg
10 x 12.5kg - 10 x 11kg - 10 x 9kg - 10 x 7.5kg (drop-set)
10 x 12.5kg - 10 x 11kg - 10 x 9kg - 10 x 7.5kg (drop-set)
[b]Push ups on bench[/b]
30 x BW
40 x BW
50 x BW
60 x BW
[b][color=red]BACK[/color][/b]
[b]ISO pull-down[/b]
20 x 20kg/each hand
20 x 30kg/each hand
20 x 40kg/each hand
15 x 40kg/each hand
10 x 50kg/each hand
8 x 50kg/each hand
[b]Assisted pull up machine[/b]
30 x 45lbs (more weight = easier)
20 x 30lbs
15 x 25lbs
20 x 30lbs
30 x 45lbs
[b]Reverse pec deck[/b]
30 x 105lbs
20 x 120lbs
15 x 135lbs
[b]Single arm dumbbell rows[/b]
20 x 20kg
20 x 30kg
15 x 35kg
12 x 40kg
8 x 45kg
20 x 20kg
[b][color=red]CALFS[/color][/b]
[b]Seated calf raise[/b]
20 x 40kg
20 x 60kg
20 x 80kg
15 x 100kg
15 x 100kg
15 x 100g
12 x 100kg
10 x 100kg
8 x 100kg
6 x 100kg
20 x 60kg
[b][color=red]TVA (transversus abdominis muscle)[/b][/color]
[b]Planks[/b]
1.5 minutes x BW
1.5 minutes x BW
1.5 minutes x BW
1.5 minutes x BW
Static stretching.
[b][color=red]CARDIO[/b][/color]
20 minutes MISS cardio (run)[/QUOTE]
Just killing that volume Josef!
I sort of died when I saw this:
[B][I]Push ups on bench
30 x BW
40 x BW
50 x BW
60 x BW[/I][/B]
[img]http://www.runemasterstudios.com/graemlins/images/cool_shades.gif[/img]
Huge session
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[QUOTE=fittofattofit;987530543]Just killing that volume Josef!
I sort of died when I saw this:
[B][I]Push ups on bench
30 x BW
40 x BW
50 x BW
60 x BW[/I][/B]
[img]http://www.runemasterstudios.com/graemlins/images/cool_shades.gif[/img]
Huge session[/QUOTE]
:cool:
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Good weekend, went to a Rave, saw Calvin harris. Then did some flexing in the street downlighting. (no homo)
[url]http://instagram.com/p/Sr9_ILsza5/[/url]
[b][color=red]CHEST + BACK + CALFS + TVA + CARDIO[/b][/color]
Dynamic stretching to warm up.
[b][color=red]CHEST[/b][/color]
[b]Decline bench press[/b]
20 x 20kg (bar)
30 x 60kg
20 x 60kg
15 x 80kg
12 x 90kg
10 x 100kg
8 x 100kg
4 x 110kg
20 x 60kg
[b]Dumbbell flys[/b]
20 x 7.5kg
20 x 9kg
10 x 15kg
10 x 15kg
8 x 17.kg
[b]Standing dumbbell pull-overs with the lat pull-down bar[/b]
20 x 35lbs
20 x 35lbs
20 x 25lbs
[b]Clapping push ups[/b]
20 x BW
15 x BW
12 x BW
[b][color=red]BACK[/color][/b]
[b]Bodyweight pull ups[/b]
15 x BW
20 x BW
18 x BW
12 x BW
10 x BW
6 x BW (very slow reps and hold contraction for a few seconds)
[b]Barbell rows[/b]
20 x 20kg (bar)
15 x 60kg
12 x 70kg
10 x 80kg
20 x 60kg
[b]Double arm dumbbell rows (not single arm dumbbell rows)[/b]
20 x 20kg
15 x 25kg
10 x 30kg
10 x 30kg
20 x 25kg
[b][color=red]CALFS[/color][/b]
[b]Standing calf raise[/b]
50 x 105lbs
50 x 105lbs
50 x 105lbs
50 x 105lbs
50 x 105lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
[b]Walking calf contractions[/b]
2 lengths of gym x 20kg
2 lengths of gym x 20kg
2 lengths of gym x 20kg
[b][color=red]TVA (transversus abdominis muscle)[/b][/color]
[b]Planks[/b]
30 seconds x 30kg
30 seconds x 30kg
30 seconds x 30kg
30 seconds x 30kg
[b]Stomach vacuums[/b]
10 seconds x 20
Static stretching to finish off.
[b][color=red]CARDIO[/b][/color]
[b]HIIT cardio[/b]
8 x hill sprints
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If i did this sort of volume, i would be in the gym for 2 hours lol.
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[QUOTE=KouRon;987948023]If i did this sort of volume, i would be in the gym for 2 hours lol.[/QUOTE]
Im in and out within 1.5 hours, sometimes a little more depending on how long I stretch/talk for. Lol.
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i would feel bad doing that much haha, did chest today to, had to stop myself from going overboard did 15 sets for chest, then i see yours haha dam. you follow this kind of intensity even when bulking? i havent had much luck with that kind of intensity, i cut it back and gave myself more time to recover and started seeing way better strength and gains srs
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[QUOTE=Mxxz;988136453]i would feel bad doing that much haha, did chest today to, had to stop myself from going overboard did 15 sets for chest, then i see yours haha dam. you follow this kind of intensity even when bulking? i havent had much luck with that kind of intensity, i cut it back and gave myself more time to recover and started seeing way better strength and gains srs[/QUOTE]
Yeah bro everyone is different, you have to find out what works best for you I guess.
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[QUOTE=JOSEF RAKICH;988144313]Yeah bro everyone is different, you have to find out what works best for you I guess.[/QUOTE]
do you maintain your strength while cutting?
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[QUOTE=john.macD;988319073]do you maintain your strength while cutting?[/QUOTE]
Meh, somewhat..
Im not really concerned about my strength as such, but I do notice I get a bit weaker as I cut. Just feels like I have less power. But nothing major.
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can you aware me on static stretching?
is it like 5 second holds of the stretch?
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[QUOTE=mike201011;988396093]can you aware me on static stretching?
is it like 5 second holds of the stretch?[/QUOTE]
Static stretching is when you hold the stretch yes. I hold my stretches for 20 or so seconds before releasing then stretching again.
its best to do dynamic stretching before you train and keep the static stretching for afterwards.
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[color=red][b]BICEPS + TRICEPS + SHOULDERS + ABS + CARDIO[/b][/color]
Dynamic stretching.
[b][color=red]BICEPS[/b][/color]
[b]Barbell curls[/b]
20 x 20kg (bar)
20 x 30kg
15 x 40kg
10 x 50kg
8 x 60kg
6 x 60kg
[b]Dumbbell single arm half curls (don't lower dumbbell any lower than 90) This way there is constant tension on the biceps[/b]
30 x 7.5kg
20 x 9kg
20 x 11kg
15 x 12.5kg
12 x 15kg
12 x 15kg
20 x 9kg - 20 x 7.5kg (super-set)
[b]Preacher E-Z bar curls (close grip)[/b]
50 x 15kg
40 x 20kg
20 x 30kg
10 x 35kg
[b]Dumbbell single arm hammer curls[/b]
15 x 17.5kg
12 x 20kg
10 x 20kg
[b][color=red]TRICEPS[/color][/b]
[b]Seated over-head extension[/b]
20 x 20kg
20 x 30kg
20 x 35kg
15 x 40kg
Wasn't feeling it in my triceps as much as usual..
[b]Weighted tricep dips[/b]
30 x BW
20 x 20kg
15 x 30kg
10 x 40kg
8 x 50kg
6 x 50kg
20 x BW
20 x BW
[b]Single arm over the head dumbbell extension[/b]
30 x 7.5kg
20 x 9kg
20 x 10kg
15 x 11kg
10 x 12.5kg
[b][color=red]SHOULDERS[/b][/color]
[b]Barbell up-right rows[/b]
40 x 20kg
30 x 30kg
20 x 30kg
15 x 40kg
12 x 40kg
10 x 40kg
8 x 40kg
6 x 40kg
[b]Dumbbell shoulder press (slow controlled reps)[/b]
20 x 20kg
15 x 25kg
15 x 25kg
12 x 25kg
10 x 25kg
[b]Dumbbell seated lateral raises[/b]
20 x 7.5kg
20 x 9kg
15 x 11kg
12 x 12.5kg
10 x 11kg
8 x 12.5kg
20 x 9kg
4 x 17.5kg (too heavy lol)
20 x 7.5kg
[b][color=red]ABS[/b][/color]
[b]Steep decline sit ups[/b]
10 x 10kg
15 x 10kg
20 x 10kg
25 x 10kg
30 x 10kg
35 x 10kg
40 x 10kg
[b]Ab machine crunch[/b]
50 x 5lbs
50 x 5lbs
50 x 5lbs
50 x 5lbs
200 x 5lbs (lol fuaarrrk the burn, was aiming for 100 then was like f'uck it may as well do another 50, then another..)
Static stretching.
[b][color=red]CARDIO[/b][/color]
HIIT cardio (8 x hill sprints)
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Sick abs session. How are more people not in your log yet?
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[QUOTE=Gibb1991;988590893]Sick abs session. How are more people not in your log yet?[/QUOTE]
Abs will be sore for sure!
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hnnnnnng!!!! the things i would do to you. <3
good luck brother
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[QUOTE=JOSEF RAKICH;987928693]Good weekend, went to a Rave, saw Calvin harris. Then did some flexing in the street downlighting. (no homo)
[url]http://instagram.com/p/Sr9_ILsza5/[/url]
[/QUOTE]
Pics are looking really good - under that light they make you look like you weigh 100kg and sport 18" bis [img]http://www.runemasterstudios.com/graemlins/images/thumbsup.gif[/img]
Great workouts --- I'd be lucky to get through half that volume ( actually more like a quarter :rolleyes: ) and the lifting is strong: decline bench, BB curls and weighted dips are all looking heavy and even better because you keep to strict form
Great work Josef
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damn dood, biceps are strong as hell.
volume is awesome as usual.
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[QUOTE=nwskier;988633933]damn dood, biceps are strong as hell.
volume is awesome as usual.[/QUOTE]
Biceps are strong yes, but still too small/10.
This is one muscle I really want to increase the size of, everything else not so much as I'm going for more of an aesthetic fitness model physique rather than a bodybuilder physique... But my damn biceps just won't grow! :(
My shoulders are my weak point, but they are quite well developed.
[QUOTE=fittofattofit;988630593]Pics are looking really good - under that light they make you look like you weigh 100kg and sport 18" bis [img]http://www.runemasterstudios.com/graemlins/images/thumbsup.gif[/img]
Great workouts --- I'd be lucky to get through half that volume ( actually more like a quarter :rolleyes: ) and the lifting is strong: decline bench, BB curls and weighted dips are all looking heavy and even better because you keep to strict form
Great work Josef[/QUOTE]
Haha yup dont ya just love that downlighting!
Thanks bro be sure to stick around! :)
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[QUOTE=JOSEF RAKICH;988642673]Biceps are strong yes, but still too small/10.
This is one muscle I really want to increase the size of, everything else not so much as I'm going for more of an aesthetic fitness model physique rather than a bodybuilder physique... But my damn biceps just won't grow! :(
My shoulders are my weak point, but they are quite well developed.[/QUOTE]
I Had this same problem bro :( but i found out how to get them to respond srs, i have seen them pop out and become the showcase of my arm, i never had a peak but ever since i lowered the volume and gave them time to recover, they have grown 1.5inches in the last 6 months or so, but i train arms on the weekend aside from all my other bodyparts and give them there own day, because i understand that they simply can not cope with the rest of the work load we put on them during the week like back, chest, and shoulders. i say try train them at the start of your arm workout, and lower sets to no more than 11-12 and doing medium reps mostly and go heavy on hammer curls . see how that goes, heres my routine
3 sets seated dumbbell curls *staple exercise*
(alternating, this is like the compound movement in the workout for them which i feel has allowed me to keep strict form and go slightly heavy while supinating wrist)
3 sets one arm concentration curls on a preach curl bench
3 sets hammer curls
i sometimes throw in standing cable curls to.
also give this a watch!
[url]http://www.simplyshredded.com/code-of-arms-jim-cordovas-ultimate-bicep-training-for-explosive-growth.html[/url]
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Too much caffeine cannot sleep..
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[QUOTE=JOSEF RAKICH;988713543]Too much caffeine cannot sleep..[/QUOTE]
know that feel...
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[QUOTE=tomcardno1;988738843]know that feel...[/QUOTE]
Yup, not a good feel lol.
Think I got about 1 hour sleep, or maybe less..
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Must have had a killer pump in that last session man. Looks great!
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[QUOTE=JOSEF RAKICH;988367063]Meh, somewhat..
Im not really concerned about my strength as such, but I do notice I get a bit weaker as I cut. Just feels like I have less power. But nothing major.[/QUOTE]
Makes me feel slightly better than as what you posted describes how im feeling!