JOSEF RAKICH - Disregard fat, acquire aesthetics (workout journal)

[tomcardno1]

IN... bit late but oh well keep up the good work Josef!

[JOSEF RAKICH]

CHEST + BACK + CALFS + TVA + CARDIO

First day of the week, and a good day at that!

I did calfs again today instead of abs, will be doing abs tomorrow.

Dynamic stretching to warm up.

ISO chest press

20 x 20kg/each hand
20 x 30kg/each hand
15 x 40kg/each hand
12 x 50kg/each hand
6 x 60kg/each hand
4 x 60kg/each hand
30 x 25kg/each hand

Incline flys

20 x 7.5kg
20 x 9kg
10 x 15kg
10 x 17.gkg
6 x 20kg

Push ups

30 x BW
30 x BW
30 x BW
20 x BW

Dumbbell pull overs (for the chest)

20 x 20kg
20 x 30kg
15 x 35kg
12 x 35kg

BACK

Bodyweight pull ups

15 x BW
25 x BW
18 x BW
12 x BW
6 x BW (very slow reps and hold contraction for a few seconds)

Assisted pull up machine

30 x 45lbs (more weight = easier)
20 x 30lbs
15 x 25lbs
15 x 25lbs

Reverse pec deck

15 x 105lbs
15 x 105lbs
15 x 105lbs

Seated machine rows

20 x 135lbs
15 x 165lbs
12 x 170lbs
8 x 225lbs
20 x 135lbs

Calfs

Horizontal lying calf press with pigeon toe

30 x 105lbs
20 x 150lbs
20 x 165lbs
15 x 180lbs
15 x 105lbs
15 x 75lbs

Calf press on the leg press machine

30 x 100kg
30 x 140kg
30 x 160kg
20 x 160kg

Walking calf contractions

2 lengths of gym x 20kg
2 lengths of gym x 20kg
2 lengths of gym x 20kg

TVA (transversus abdominis muscle)

Planks

1 minute x BW
1.5 minutes x BW
2 minutes x BW
45 seconds x 30kg/on back

Stomach vacuums

20 x 5 seconds
20 x 5 seconds
1 x 1 minute

Static stretching to finish off.

CARDIO

20 minutes MISS cardio (run) (about to too this soon)

[peanut-butter]

Training videos would be awesome, just sayin'

[brotatorcuff]

In on this bro keep up the good work.

[JOSEF RAKICH]

Training videos would be awesome, just sayin'

Mate you have no idea whats in store..

I actually already have literally 20+ hours (ok maybe 10+ hours of training footage filmed) I was going to post in on my ******** and youtube but because I was so inactive on ******** for like 3 months my ******** reach has dropped dramatically.. Every time I post it only reaches a small percentage of my followers, I need to build my ******** reach back up. I use to get sometimes like 4k+ likes on my pics, now I'm down to like 300 likes on average lol. But slowly building my FB reach back up. Also don't want too much traffic to my website at the moment, still going under the last few changes, but when its all done and all the stars are all in line, I will then start advertising via ********/google and I will be posting many vids, on training, nutrition, etc.. And hopefully it will go very viral!

Will be releasing sometime December or January (some are being edited at the moment), also doing a lot more filming and will be putting out a epic vid in March.

Stay tuned!

[Horizon92]

Josef Rakich is the hero the world needs, but does not deserve.

[tomcardno1]

Walking calf contractions

2 lengths of gym x 20kg
2 lengths of gym x 20kg
2 lengths of gym x 20kg

how does this feel... always looking for new ways to hit the calves!

[JOSEF RAKICH]

Josef Rakich is the hero the world needs, but does not deserve.

how does this feel... always looking for new ways to hit the calves!

One of the best calf exercises IMO!

Awesome feel on every rep, such a good contraction.

[fittofattofit]

Strong start with the iso chest presses --- nice reppage on the way to hitting 3pps
I'm also mirin those 30 rep push-ups and 25 rep pull-ups.
Monster volume for chest and back and then throwing in calves for good measure --- how long did that session take? Awesome work

[-Lucifer]

Josef, I heard that some athletes got their calves to grow just by walking downhill every day. That makes sense, since an enormous amount of stress will be placed on the calves by doing that.

[moshvr]

Subbed man! Nice to see a log up and running!

[JOSEF RAKICH]

Strong start with the iso chest presses --- nice reppage on the way to hitting 3pps
I'm also mirin those 30 rep push-ups and 25 rep pull-ups.
Monster volume for chest and back and then throwing in calves for good measure --- how long did that session take? Awesome work

Thanks bro! Takes me roughly 1.5 hours in total.

Josef, I heard that some athletes got their calves to grow just by walking downhill every day. That makes sense, since an enormous amount of stress will be placed on the calves by doing that.

Yup so true, I have a mate who has big calfs and he always seems to walk on his toes. Just from years of overload they start to grow.

[peanut-butter]

Mate you have no idea whats in store..

I actually already have literally 20+ hours (ok maybe 10+ hours of training footage filmed) I was going to post in on my ******** and youtube but because I was so inactive on ******** for like 3 months my ******** reach has dropped dramatically.. Every time I post it only reaches a small percentage of my followers, I need to build my ******** reach back up. I use to get sometimes like 4k+ likes on my pics, now I'm down to like 300 likes on average lol. But slowly building my FB reach back up. Also don't want too much traffic to my website at the moment, still going under the last few changes, but when its all done and all the stars are all in line, I will then start advertising via ********/google and I will be posting many vids, on training, nutrition, etc.. And hopefully it will go very viral!

Will be releasing sometime December or January (some are being edited at the moment), also doing a lot more filming and will be putting out a epic vid in March.

Stay tuned!

Awesome, can't wait!

How often do you try and add weight to an exercise?

[moose45]

IN. Pumped to see you get down to 5% will be watching and taking notes! Good luck man. I'm gonna be using EC this spring to cut, surprised that you aren't.

[JOSEF RAKICH]

Awesome, can't wait!

How often do you try and add weight to an exercise?

Don't really aim for weight increases as such, just try to do a better workout than my previous in one way or another.

IN. Pumped to see you get down to 5% will be watching and taking notes! Good luck man. I'm gonna be using EC this spring to cut, surprised that you aren't.

Thanks bro!

Yeah cannot get EC stack here in NZ. Ephedrine is a banned substance. Will be adding in some caffeine to my cut however.

[moose45]

Don't really aim for weight increases as such, just try to do a better workout than my previous in one way or another.



Thanks bro!

Yeah cannot get EC stack here in NZ. Ephedrine is a banned substance. Will be adding in some caffeine to my cut however.

I got you. Ever tried yohimbine? I had pretty sick results with it this summer.

[tomcardno1]

Will be adding in some caffeine to my cut however.

dude you're at 5% and you still going to cut... you'll be a walking anatomy chart :P

[KouRon]

dude you're at 5% and you still going to cut... you'll be a walking anatomy chart :P

Pretty sure Josef's goal is 5%, doubt he is already 5% otherwise who the fuk cuts at 5%....

[nwskier]

Sick volume! There aren't many of us that train/enjoy such high volume so it's great to see someone else benefit so much from high volume intensity

solid lifting too. impressed w/ the high rep bw pullups - 25 is no joke. you ever do any weighted pullups/chinups?

[JOSEF RAKICH]

BICEPS + TRICEPS + SHOULDERS + ABS + CARDIO

Did not train my biceps today as they were still experiencing DOMS from the rock climbing in the weekend.

Dynamic stretching.

BICEPS

Nothing..

TRICEPS

Seated over-head extension

20 x 20kg
20 x 30kg
20 x 35kg
15 x 40kg
12 x 45kg
12 x 40kg - 12 x 35kg - 12 x 30kg - 12 x 25kg - 12 x 20kg (drop-set)
12 x 35kg - 12 x 30kg 12 x 25 kg - 12 x 20kg (drop-set)

Rope pull-down

Just did these light and slow getting a good contraction and squeeze on every rep.

30 x 30lbs
30 x 30lbs
20 x 40lbs
20 x 40lbs
50 x 25lbs

Bodyweight skull-crushers (done on a barbell in the squat rack)

30 x BW
30 x BW
20 x BW
20 x BW

Single arm over the head dumbbell extension

30 x 7.5kg
20 x 9kg
20 x 10kg
15 x 11kg
10 x 12.5kg
8 x 12.5kg - 10 x 10kg - 12 x 9kg - 14 x 7.5kg - 24 x 5kg

Close grip push ups

30 x BW
30 x BW
20 x BW
20 x BW
10 x BW (slow reps)

SHOULDERS

Barbell up-right rows

40 x 20kg
30 x 30kg
20 x 30kg
15 x 40kg
12 x 40kg
10 x 40kg
8 x 40kg
6 x 40kg

Dumbbell single arm front raises

20 x 9kg
20 x 11kg
15 x 15kg
15 x 15kg
30 x 7.5kg

Dumbbell seated lateral raises

20 x 7.5kg
20 x 9kg
15 x 11kg
12 x 11kg
10 x 11kg
8 x 12.5kg
20 x 9kg

ABS

Steep decline sit ups

10 x BW
20 x BW
30 x BW
40 x BW
50 x BW
60 x BW

Lying leg lifts

30 x BW
30 x BW
30 x BW

Ab machine crunch

Yes I use the lightest weight possible on this but I can guarantee I put my abs under the most stress than ANYBODY in the gym with this machine. I lol when I see people using half the stack because I just know for a fact they are not hitting there abs like I hit mine. My abs do 100% of the work and the stretch and burn is from the very first rep. I can feel my abs contract and squeeze then as I release I can feel them rip apart.

50 x 5lbs
50 x 5lbs
50 x 5lbs
50 x 5lbs

Jesus christ crunches on the roman chair

20 x BW
15 x 5kg/each hand
10 x 10kg/each hand

Static stretching.

CARDIO

20 minutes MISS cardio (running)

[JOSEF RAKICH]

Smashed legs today! Will post it up later on this evening.

[Mxxz]

Late but in! fuuuuuark crap man how can you hit chest/back/arms and shoulders twice a week

[tomcardno1]

bro! did those walking calf raises today! holy crap! they're so intense. like you said that contraction is like no other.

thanks man.

[JOSEF RAKICH]

QUADRICEPS + HAMSTRINGS + TVA

Lol at the Leg extensions.

Dynamic stretching

QUADRICEPS

Leg extensions

20 x 105lbs (nice slow good contraction/squeeze)
20 x 105lbs
30 x 135lbs
20 x 150lbs
20 x 165lbs
20 x 180lbs
15 x 195lbs
15 x 195lbs
12 x 205lbs
10 x 225lbs
8 x 225lbs (with 5kg plate attached)
8 x 225lbs (with 5kg plate attached)
4 x 225lbs (with 20kg plate attached)
20 x 180lbs
20 x 165lbs
20 x 105lbs
30 x 75lbs
30 x 45lbs

Walking lunges

1 length of gym x 10kg/each hand
1 length of gym x 15kg/each hand
1 length of gym x 17.5kg/each hand
1 length of gym 17.5kg/each hand

Single leg, leg press

20 x 40kg
20 x 80kg
20 x 80kg

HAMSTRINGS

Romanian deadlifts

20 x 20kg (bar)
20 x 30kg
20 x 40kg
20 x 40kg

Seated leg curls

30 x 90lbs
30 x 105lbs
30 x 120lbs
30 x 135lbs

Lying single leg curl

10 x 30kg/each leg
10 x 30kg/each leg
10 x 30kg/each leg

TVA (transversus abdominis muscle)

Planks

1 minute x BW
1 minute x BW
1 minute x BW

Stomach vacuums

20 seconds x 5
20 seconds x 5

Hanging stomach vacuums

Better contraction of the TVA

20 seconds x 5
20 seconds x 5

Static stretching.

CARDIO

20 minutes MISS cardio (run) - Just got back

Also here is a lol pic that I took of Brett (JRF Customer Support Specialist), and yes he is BENCHING in the SQUAT rack. Also the funny thing is, he is doing incline bench (serious). If you look closely at the picture he has 2 10kg plates underneath the leg of the bench to create a slight incline of the bench. This is what he calls "incline bench" lol.



Here is what his chest looks like though, so the squat rack is obviously working.

http://www.josefrakichfitness.com/pages/bio-brett

[JOSEF RAKICH]

CHEST + BACK + CALFS + TVA + CARDIO

Dynamic stretching

CHEST

Dumbbell flys (very small incline)

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)

Push ups on bench

30 x BW
40 x BW
50 x BW
60 x BW

BACK

ISO pull-down

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

Assisted pull up machine

30 x 45lbs (more weight = easier)
20 x 30lbs
15 x 25lbs
20 x 30lbs
30 x 45lbs

Reverse pec deck

30 x 105lbs
20 x 120lbs
15 x 135lbs

Single arm dumbbell rows

20 x 20kg
20 x 30kg
15 x 35kg
12 x 40kg
8 x 45kg
20 x 20kg

CALFS

Seated calf raise

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

TVA (transversus abdominis muscle)

Planks

1.5 minutes x BW
1.5 minutes x BW
1.5 minutes x BW
1.5 minutes x BW

Static stretching.

CARDIO

20 minutes MISS cardio (run)

[TheLK]

insane volume Jo! Keep it up. 18 sets of leg extensions? Damn son lol.

[NaturalPursuit]

LOVING the volume man!

[JOSEF RAKICH]

insane volume Jo! Keep it up. 18 sets of leg extensions? Damn son lol.

LOVING the volume man!

Thanks guys, feeling it today haha!

[moshvr]

Awesome last couple sessions. Your leg volume is nuts ... DOMS must be pretty fun today!

[krisco69]

Awesome log man.
With all that volume, how much time do you usually spend in the gym for one workout?