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

[Isanloksbrah]

Subbed for my own motivation to workout because I'm doing same split as op

[tomcardno1]

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

[JOSEF RAKICH]

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

Thanks bro, yup DOMS was fun! Haha!

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

On average an hour and a half.

Subbed for my own motivation to workout because I'm doing same split as op

Nice brah!

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

Just changing things up, there is no right or wrong, and its a time for something new.

[SupaaJ]

Just changing things up, there is no right or wrong, and its a time for something new.

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.

[tomcardno1]

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.

agreed, gotta mix things up for growth! was just thinking and asking is all

[JOSEF RAKICH]

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.

Yup exactly. And thanks SupaaJ!

agreed, gotta mix things up for growth! was just thinking and asking is all

Yeah its always good for a change every now and again.

[fittofattofit]

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)

Just killing that volume Josef!
I sort of died when I saw this:
Push ups on bench

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


Huge session

[JOSEF RAKICH]

Just killing that volume Josef!
I sort of died when I saw this:
Push ups on bench

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


Huge session

[JOSEF RAKICH]

Good weekend, went to a Rave, saw Calvin harris. Then did some flexing in the street downlighting. (no homo)

http://instagram.com/p/Sr9_ILsza5/

CHEST + BACK + CALFS + TVA + CARDIO

Dynamic stretching to warm up.

CHEST

Decline bench press

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

Dumbbell flys

20 x 7.5kg
20 x 9kg
10 x 15kg
10 x 15kg
8 x 17.kg

Standing dumbbell pull-overs with the lat pull-down bar

20 x 35lbs
20 x 35lbs
20 x 25lbs

Clapping push ups

20 x BW
15 x BW
12 x BW

BACK

Bodyweight pull ups

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)

Barbell rows

20 x 20kg (bar)
15 x 60kg
12 x 70kg
10 x 80kg
20 x 60kg

Double arm dumbbell rows (not single arm dumbbell rows)

20 x 20kg
15 x 25kg
10 x 30kg
10 x 30kg
20 x 25kg

CALFS

Standing calf raise

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

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

30 seconds x 30kg
30 seconds x 30kg
30 seconds x 30kg
30 seconds x 30kg

Stomach vacuums

10 seconds x 20

Static stretching to finish off.

CARDIO

HIIT cardio

8 x hill sprints

[KouRon]

If i did this sort of volume, i would be in the gym for 2 hours lol.

[JOSEF RAKICH]

If i did this sort of volume, i would be in the gym for 2 hours lol.

Im in and out within 1.5 hours, sometimes a little more depending on how long I stretch/talk for. Lol.

[Mxxz]

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

[JOSEF RAKICH]

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

Yeah bro everyone is different, you have to find out what works best for you I guess.

[john.macD]

Yeah bro everyone is different, you have to find out what works best for you I guess.

do you maintain your strength while cutting?

[JOSEF RAKICH]

do you maintain your strength while cutting?

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.

[mike201011]

can you aware me on static stretching?



is it like 5 second holds of the stretch?

[JOSEF RAKICH]

can you aware me on static stretching?



is it like 5 second holds of the stretch?

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.

[JOSEF RAKICH]

BICEPS + TRICEPS + SHOULDERS + ABS + CARDIO

Dynamic stretching.

BICEPS

Barbell curls

20 x 20kg (bar)
20 x 30kg
15 x 40kg
10 x 50kg
8 x 60kg
6 x 60kg

Dumbbell single arm half curls (don't lower dumbbell any lower than 90) This way there is constant tension on the biceps

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)

Preacher E-Z bar curls (close grip)

50 x 15kg
40 x 20kg
20 x 30kg
10 x 35kg

Dumbbell single arm hammer curls

15 x 17.5kg
12 x 20kg
10 x 20kg

TRICEPS

Seated over-head extension

20 x 20kg
20 x 30kg
20 x 35kg
15 x 40kg

Wasn't feeling it in my triceps as much as usual..

Weighted tricep dips

30 x BW
20 x 20kg
15 x 30kg
10 x 40kg
8 x 50kg
6 x 50kg
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

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 shoulder press (slow controlled reps)

20 x 20kg
15 x 25kg
15 x 25kg
12 x 25kg
10 x 25kg

Dumbbell seated lateral raises

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

ABS

Steep decline sit ups

10 x 10kg
15 x 10kg
20 x 10kg
25 x 10kg
30 x 10kg
35 x 10kg
40 x 10kg

Ab machine crunch

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.

CARDIO

HIIT cardio (8 x hill sprints)

[Gibb1991]

Sick abs session. How are more people not in your log yet?

[JOSEF RAKICH]

Sick abs session. How are more people not in your log yet?

Abs will be sore for sure!

[MaCK123]

hnnnnnng!!!! the things i would do to you. <3

good luck brother

[fittofattofit]

Good weekend, went to a Rave, saw Calvin harris. Then did some flexing in the street downlighting. (no homo)

http://instagram.com/p/Sr9_ILsza5/

Pics are looking really good - under that light they make you look like you weigh 100kg and sport 18" bis
Great workouts --- I'd be lucky to get through half that volume ( actually more like a quarter ) 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

[nwskier]

damn dood, biceps are strong as hell.

volume is awesome as usual.

[JOSEF RAKICH]

damn dood, biceps are strong as hell.

volume is awesome as usual.

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.

Pics are looking really good - under that light they make you look like you weigh 100kg and sport 18" bis
Great workouts --- I'd be lucky to get through half that volume ( actually more like a quarter ) 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

Haha yup dont ya just love that downlighting!

Thanks bro be sure to stick around!

[Mxxz]

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.

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!

http://www.simplyshredded.com/code-o...ve-growth.html

[JOSEF RAKICH]

Too much caffeine cannot sleep..

[tomcardno1]

Too much caffeine cannot sleep..

know that feel...

[JOSEF RAKICH]

know that feel...

Yup, not a good feel lol.

Think I got about 1 hour sleep, or maybe less..

[moshvr]

Must have had a killer pump in that last session man. Looks great!

[john.macD]

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.

Makes me feel slightly better than as what you posted describes how im feeling!