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

[nwskier]

^ that's the kind of volume i can normally relate too. awesome stuff.

[-Lucifer]

Will log todays workout tomorrow morning, I'm too tired and off to sleep now, have to get up early and train!

At what time do you:

- wake up?
- go to bed?
- train?

[JOSEF RAKICH]

At what time do you:

- wake up?
- go to bed?
- train?

I can go to bed and wake up whenever I choose as I work for my self, but because my days have been full on lately I normally wake up at 6.30, then train at 7.30. I have been going to sleep at about 12-1am, but its usually like 10pm.

[mike201011]

in on this log as well!





intense routine. kill it!

[KouRon]

IN bro!

[JOSEF RAKICH]

QUADRICEPS + HAMSTRINGS + TVA

Was feeling kind of tired, but still had a good workout none the less.

QUADRICEPS

Barbell Squats

50 x bar
20 x 60kg
20 x 100kg
15 x 120
10 x 140kg
8 x 160kg
20 x 100kg

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

Partial bunny squats

60 x BW (holy f'uck this burns like f'uck)
40 x BW
30 x 10kg
20 x 20kg

Leg extension

30 x 105lbs (slow contraction)
20 x 150
20 x 165
15 x 180
12 x 200
10 x 225

HAMSTRINGS

Romanian deadlifts

20 x 20kg
20 x 40kg
20 x 50kg
20 x 60kg

Seated leg curls

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

Lying single leg curl

20 x 15kg/each leg
20 x 20kg/each leg

TVA (transversus abdominis muscle)

Planks

1 minute x BW
45 seconds x 20kg (weight on back)
45 seconds x 25kg (weight on back)
45 seconds x 30kg (weight on back)

Stomach vacuums

20 seconds x 5
20 seconds x 5

CARDIO

20 minutes MISS cardio (run)

The world says masculinity is what you consume. How much beer you can drink. How many women you can conquer. How much iron you can push. But it's really not about what you can consume - its about what you can produce. What kind of legacy can you leave and how can you impact people around you. That's what it's all about, in my opinion.

[-Lucifer]

Solid session, Josef. I assume those were high bar squats you did? Do you like front squats?

[JOSEF RAKICH]

Solid session, Josef. I assume those were high bar squats you did? Do you like front squats?

Nah low bar.

To be honest I'm not a big fan of front squats, but I do them from time to time because they are such a great exercise for the quads. I just dislike them I guess.

[-Lucifer]

To be honest I'm not a big fan of front squats, but I do them from time to time because they are such a great exercise for the quads. I just dislike them I guess.

Fronts are great for hitting the quads + they also build flexibility. When I first did them, I dropped the bar a few times, lol. That's what happens when you're so used to 'sitting back'.

The bb hack squat is another good one to hit the quads nicely, although, I don't know how your previously fractured knee would hold up.

[JOSEF RAKICH]

Fronts are great for hitting the quads + they also build flexibility. When I first did them, I dropped the bar a few times, lol. That's what happens when you're so used to 'sitting back'.

The bb hack squat is another good one to hit the quads nicely, although, I don't know how your previously fractured knee would hold up.

Truth.

Lmao at dropping the bar, yeah the first few times I did it they were uncomfortable this is what mainly put me off doing them I guess.

Yeah my knee is better now, haven't had any problem with it in regards to my training.

[mike201011]

where the deadlifts at bro!?

[john.macD]

Good log bro, strong volume!

Mirin those squats aswell, real strong.

[yodasbrain]

lol! you look shredded!

[JOSEF RAKICH]

CHEST + BACK + CALFS + TVA + CARDIO

Dumbbell bench press

20 x 20kg/each hand
20 x 25kg/each hand
20 x 30kg/each hand
15 x 35kg/each hand
10 x 40kg/each hand
6 x 45kg/each hand
15 x 30kg/each hand

Incline smith machine

20 x 60kg
15 x 70kg
12 x 80kg
6 x 100kg
4 x 105kg

Decline dumbbell flys

30 x 7.5kg
20 x 9kg
15 x 12.5kg
10 x 15kg

Push ups

30 x BW
30 x BW
30 x BW

BACK

Bodyweight pull ups

15 x BW
20 x BW
15 x BW
12 x BW
6 x BW (slow reps)

Assisted pull up machine

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

ISO high rows

30 x 20kg/each hand
20 x 30kg/each hand
15 x 40kg/each hand
15 x 45kg/each hand

Reverse pec deck

30 x 75
15 x 105
15 x 120
10 x 130

Calfs

Slow calf raises (4 seconds up/4 seconds down)

15 x 75lbs
15 x 105lbs
12 x 120lbs
12 x 135lbs

Seated calf raise

20 x 40kg
20 x 60kg
20 x 80kg

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

CARDIO

20 minutes MISS cardio (run)

[JOSEF RAKICH]

Good log bro, strong volume!

Mirin those squats aswell, real strong.

Thanks bro, yeah I like to train high volume.

Thanks, have done 180kg (4 plates) x 2 and 140kg (3 plates) x 20 before.

lol! you look shredded!

Not yet.. #soon

[Jelet]

are you still training to failure on every set josef? i notice ur type of reps are always the same. like its not an odd number such as 9 or 17. its always a consistent number.

"
20 x 20kg/each hand
20 x 25kg/each hand
20 x 30kg/each hand
15 x 35kg/each hand
10 x 40kg/each hand
6 x 45kg/each hand
15 x 30kg/each hand"


which of these sets did you take to failure? and are any of these warm up sets? or are these all considered your working sets


also great log. ~

[fittofattofit]

Huge volume on all of those sessions Josef and nice pyramids to some heavy weights.

Barbell Squats

50 x bar
20 x 60kg
20 x 100kg
15 x 120
10 x 140kg
8 x 160kg
20 x 100kg

^^^^^^ this was great and enough of a workout on its own, well before you threw in the lunges, the leg extensions and the RDLs

DB presses and pull-ups were very impressive today

Have you always trained with this volume and built up to these weights or did you start training with the usual 5 x 5 and worked your way up to the volume training?
Delts are looking huge in that pic btw

[JOSEF RAKICH]

BICEPS + TRICEPS + SHOULDERS + ABS + CARDIO

Fairly similar to my previous bicep, triceps, shoulders, abs workout.

BICEPS

Barbell curls

30 x 20kg (bar)
20 x 30kg
20 x 40kg
15 x 45kg
12 x 50kg
8 x 60
50 x 20kg (bar)

Dumbbell single arm curls

20 x 15kg/each hand
15 x 17.5kg/each hand
12 x 20kg/each hand
8 x 22kg/each hand
30 x 11kg/each hand

Spider curls

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

Partial machine preacher curls

50 x 35lbs
40 x 35lbs
30 x 35lbs

TRICEPS

Seated over-head extension

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

Arm extension machine

20 x 60lbs
15 x 70lbs
8 x 80lbs

Bodyweight skull-crushers (done on a barbell in the squat rack) [super-set] with close grip push ups

20 x BW - 20 x BW
20 x BW - 20 x BW
20 x BW - 20x BW

Rope pull-down

20x 30lbs (slow with good contraction)
20 x 30lbs (slow with good contraction)

SHOULDERS

Shoulder press machine

40 x 40lbs
30 x 50lbs
20 x 80lbs
20 x 100lbs
15 x 130lbs
12 x 150lbs
8 x 165lbs
50 x 60lbs

Dumbbell lateral raise

20 x 9kg
20 x 12.5kg
15 x 15kg
12 x 15kg

Barbell upright -row

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

ABS

Roman chair crunches

30 x BW
20 x 5kg
20 x 7.5kg
15 x 9kg
12 x 11kg
10 x 12.5kg
10 x 15kg

CARDIO

20 minutes MISS cardio (running)

[fittofattofit]

^^^^^^^^^ mind is spinning at the volume. 150+ reps with the BB curls to start
I did a rough count of 1000 reps for bis, tris and shoulders
Arm and shoulder pump must be huge
BRB wearing a tank top all day

[JOSEF RAKICH]

are you still training to failure on every set josef? i notice ur type of reps are always the same. like its not an odd number such as 9 or 17. its always a consistent number.

"
20 x 20kg/each hand
20 x 25kg/each hand
20 x 30kg/each hand
15 x 35kg/each hand
10 x 40kg/each hand
6 x 45kg/each hand
15 x 30kg/each hand"


which of these sets did you take to failure? and are any of these warm up sets? or are these all considered your working sets


also great log. ~

Not every set but most of them.

Yeah, I'm weird like that even watching TV, I have to have the volume on an even number, so when I'm training I either stop at 12 reps or go to 14 lmao! Nah but sometimes I will get an extra rep.

Huge volume on all of those sessions Josef and nice pyramids to some heavy weights.


^^^^^^ this was great and enough of a workout on its own, well before you threw in the lunges, the leg extensions and the RDLs

DB presses and pull-ups were very impressive today

Have you always trained with this volume and built up to these weights or did you start training with the usual 5 x 5 and worked your way up to the volume training?
Delts are looking huge in that pic btw

Yup big fan of high volume workouts!

Yes I have always trained high volume, I train with even more volume than this usually when I train each muscle group once per week. I never bothered with the 5 x 5, just started with a normal training program and just kept increasing the volume I guess.

^^^^^^^^^ mind is spinning at the volume. 150+ reps with the BB curls to start
I did a rough count of 1000 reps for bis, tris and shoulders
Arm and shoulder pump must be huge
BRB wearing a tank top all day

Haha!

[JeromeWeinberg]

damn i'm so in on this journal. been a huge fan of yours for nearly 2 years now. keep up the inspirational work, bro

[abcdefg94]

In on this journal, do you find you get weaker whilst cutting? Or does your strength stay ~ same?

[gynogon]

The rep range I use is very wide.. Anything from 2-50.

Yes thats very very wide lol but its obsously works 4 u cuz u look awesome!

[JOSEF RAKICH]

DAY OFF

Slept in most of the day, woke up at about 11:30am, (normally wake up at 6:30am), just had a pretty relaxed day did some emails and meal/workout plans then went rock climbing later on in the day with TEAM JRF.

[JOSEF RAKICH]

DAY OFF

Slept in most of the day, again. Then went into town and did some shopping with TEAM JRF.

[-Lucifer]

[ IMG]http://i50.tinypic.com/14tvmet.jpg[/IMG]

How many bishes were myron?

[JOSEF RAKICH]

How many bishes were myron?

Bout 350.

[-Lucifer]

Bout 350.

I don't doubt you, Josef brosef. Delts and biceps are looking fawking joocy. 9/10.

[JOSEF RAKICH]

I don't doubt you, Josef brosef. Delts and biceps are looking fawking joocy. 9/10.

9/10, U WOT M8?

Where is your log bro, link me to it I will follow!

[-Lucifer]

9/10, U WOT M8?

Arnie is a 10.

Where is your log bro, link me to it I will follow!

Don't have one, son. I might post progress pictures in the near future, though. Will let you know.