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  1. #91
    Registered User Isanloksbrah's Avatar
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    Subbed for my own motivation to workout because I'm doing same split as op
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  2. #92
    RELENTLESS tomcardno1's Avatar
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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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  3. #93
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by moshvr View Post
    Awesome last couple sessions. Your leg volume is nuts ... DOMS must be pretty fun today!
    Thanks bro, yup DOMS was fun! Haha!

    Originally Posted by krisco69 View Post
    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.

    Originally Posted by Isanloksbrah View Post
    Subbed for my own motivation to workout because I'm doing same split as op
    Nice brah!

    Originally Posted by tomcardno1 View Post
    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.
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  4. #94
    Registered User SupaaJ's Avatar
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    Originally Posted by JOSEF RAKICH View Post


    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.
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  5. #95
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by SupaaJ View Post
    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
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  6. #96
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by SupaaJ View Post
    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!

    Originally Posted by tomcardno1 View Post
    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.
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  7. #97
    Registered User fittofattofit's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    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
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  8. #98
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by fittofattofit View Post
    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
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  9. #99
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    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
    Last edited by JOSEF RAKICH; 12-03-2012 at 09:42 AM.
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  10. #100
    MMC's Mr.O KouRon's Avatar
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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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  11. #101
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by KouRon View Post
    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.
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  12. #102
    1 Cheeky Kunt m8 Mxxz's Avatar
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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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  13. #103
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by Mxxz View Post
    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.
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  14. #104
    Registered User john.macD's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    Yeah bro everyone is different, you have to find out what works best for you I guess.
    do you maintain your strength while cutting?
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  15. #105
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by john.macD View Post
    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.
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  16. #106
    fat fat fat fat mike201011's Avatar
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    can you aware me on static stretching?



    is it like 5 second holds of the stretch?
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  17. #107
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by mike201011 View Post
    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.
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  18. #108
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    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)
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  19. #109
    Registered User Gibb1991's Avatar
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    Sick abs session. How are more people not in your log yet?
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  20. #110
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by Gibb1991 View Post
    Sick abs session. How are more people not in your log yet?
    Abs will be sore for sure!
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  21. #111
    Registered User MaCK123's Avatar
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    hnnnnnng!!!! the things i would do to you. <3

    good luck brother
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  22. #112
    Registered User fittofattofit's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    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
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  23. #113
    Registered User nwskier's Avatar
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    damn dood, biceps are strong as hell.

    volume is awesome as usual.
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  24. #114
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by nwskier View Post
    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.

    Originally Posted by fittofattofit View Post
    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!
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  25. #115
    1 Cheeky Kunt m8 Mxxz's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    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
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  26. #116
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Too much caffeine cannot sleep..
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  27. #117
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    Too much caffeine cannot sleep..
    know that feel...
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  28. #118
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by tomcardno1 View Post
    know that feel...
    Yup, not a good feel lol.

    Think I got about 1 hour sleep, or maybe less..
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  29. #119
    Registered User moshvr's Avatar
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    Must have had a killer pump in that last session man. Looks great!
    Training Log: http://forum.bodybuilding.com/showthread.php?t=147987693

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  30. #120
    Registered User john.macD's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    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!
    ☆☆☆υк ˘яєω☆☆☆ =


    http://forum.bodybuilding.com/showthread.php?t=152556883&p=1040057723&posted=1#post1040057723- My legs/push/pull log
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