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

[JayGH]

Far out thats INSANE volume. big ups for a huge effort.

how long did that bi's/tris/shoulders/abs workout take to complete?

[-Lucifer]

New page bump.

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

standing EZ bar curls

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

Dumbbell single arm hammer curls

20 x 15kg
15 x 20kg
12 x 22.5kg
10 x 22.5kg

TRICEPS

Rope pull down

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

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
20 x BW - 15 x BW - 10 x BW (super-set)

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

Similar shoulder workout

Barbell up-right rows

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

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 7.5kg

ABS

Bicycle crunches

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

Ab machine crunch

50 x 5lbs
50 x 5lbs
50 x 5lbs
50 x 5lbs
200 x 5lbs (repeat of last time)

Static stretching.

[JOSEF RAKICH]

These are the killer numbers
You've got the aesthetics and you look strong so no need to test those max's all the time

Thanks, yeah I hardly ever max out.

That's cool man, I was just curious. Those are some solid numbers too, even if you're not training for strength, you're still going to get stronger than most people anyway.

Yeah my strength increase has gone up insanely since I first joined the gym thats for sure lol.

What? You workout just to look good????

Basically yes lmao..

But it is a lot deeper than just that. I train to create the most perfect and ripped physique possible, my goal is to one day hopefully be the top fitness model/fitness icon in the world.

Far out thats INSANE volume. big ups for a huge effort.

how long did that bi's/tris/shoulders/abs workout take to complete?

BIG fan of volume!

Roughly an hour and a half, sometimes a bit more if I include the stretching in.

New page bump.

Thanks brah!

[tomcardno1]

it's very awesome to see a guy that's (lets face it Josef you're pretty famous) famous in the lifting world, still posts daily on the bodybuilding forums and replies to our messages... top bloke!

[JOSEF RAKICH]

DAY OFF

Slept in, meet my macros, ultimate chill.

[fittofattofit]

Pics look great Josef - looking balanced and shredded
What do you weigh here?

[-Lucifer]

[ img]http://cdn.shopify.com/s/files/1/0116/8812/files/photo_3.JPG?590[/img]

Dat horseshoe triceps!

[JOSEF RAKICH]

Pics look great Josef - looking balanced and shredded
What do you weigh here?

Thanks, just touching 80kg after a meal lol.

Dat horseshoe triceps!

[woodsmash]

What advice would you give to younger extreme ecto brahs who are starting out and fail to hit their macros/calories? I honestly don't know how to explain it to people and motivate them when I'm giving them advice and helping them out

[JOSEF RAKICH]

What advice would you give to younger extreme ecto brahs who are starting out and fail to hit their macros/calories? I honestly don't know how to explain it to people and motivate them when I'm giving them advice and helping them out

Train hard and make sure you hit your daily macros/calories. It all comes down to will power at the end of the day.

[moshvr]

Shredded as fuuuuuuark man. Good job!

[dopamine72]

That is so much volume holy hell. Makes me wonder what would happen to me if I did more isolation exercises w/ volume. I'm about to start that next week actually.

Looking Aesthetic brah. Everything looks balanced. Would like to see a back pic.

[NDeeps27]

Volume workouts is where I'm at, would love to train with you man. Most of my friends only tolerate half my workouts

Totally a gym addict

[JOSEF RAKICH]

Shredded as fuuuuuuark man. Good job!

Thanks!

That is so much volume holy hell. Makes me wonder what would happen to me if I did more isolation exercises w/ volume. I'm about to start that next week actually.

Looking Aesthetic brah. Everything looks balanced. Would like to see a back pic.

Yup big fan of high volume workouts!

Volume workouts is where I'm at, would love to train with you man. Most of my friends only tolerate half my workouts

Totally a gym addict

Haha nice, yeah IMO high volume i the way to go!

[JOSEF RAKICH]

CHEST + BACK + ABS + TVA + CARDIO

Dynamic stretching to warm up.

Pec desk

40 x 75lbs
20 x 105lbs
20 x 135lbs
20 x 165lbs
15 x 165lbs
12 x 170lbs
8 x 180lbs
4 x 195lbs
20 x 135lbs - 20 x 105lbs (drop-set)

Incline flys

20 x 7.5kg
20 x 10kg
10 x 15kg
10 x 17.5kg
6 x 20kg
4 x 22.5kg

Chest dips

30 x BW
20 x 10kg
15 x 20kg
15 x 30kg
12 x 40kg
10 x 50kg
8 x 60kg

push ups

50x BW
40 x BW
30 x BW
10 x BW (slow movement, 4 seconds up/down)

BACK

Bodyweight pull ups

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

Single arm dumbbell rows

20 x 20kg
20 x 30kg
15 x 40kg
10 x 42.5kg
10 x 45kg
6 x 50kg

Reverse pec deck

15 x 105lbs
15 x 105lbs
15 x 105lbs
15 x 105lbs
50 x 75lbs

Seated machine row

20 x 105lbs
15 x 150lbs
12 x 195lbs
10 x 205lbs
8 x 225lbs

ABS

Hanging leg raises

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

Bicycle crunches

20 x BW
20 x BW
20 x BW

Jesus Christ roman chair crunches

20 x BW
20 x 10kg
20 x 10kg

TVA (transversus abdominis muscle)

Hanging stomach vacuums

30 seconds x BW
30 seconds x BW
30 seconds x BW

Static stretching to finish off.

CARDIO

HIIT cardio (hill sprints). - Will do later this evening..

[-Lucifer]

Pec desk

Incline flys

Do you have two 'chest days'? You started with two iso movements, which is why I ask that.

[Gibb1991]

"Jesus Christ roman chair crunches"

Lol, please explain

[JOSEF RAKICH]

Do you have two 'chest days'? You started with two iso movements, which is why I ask that.

Yup I normally train everything once per week but now with my new split I'm changing things up and hitting everything 2x per week. Not a fan of high frequency workouts but its something different and seems to be going good so far.

"Jesus Christ roman chair crunches"

Lol, please explain

Hold weights in both hands in a "jesus christ on the cross pose" then do your crunches like that on the roman chair machine. Hard to explain.

I have over 20 hours of workout vids filmed, I have full explanation and demonstration of Jesus Christ roman chair crunches in there, should be posting the vids sometime jan/feb. Just a lot of work with my site at the moment and don't want TOO much traffic from youtube etc.. Also some are being edited, and will be a new video section on my website, all coming soon.

[tomcardno1]

I have over 20 hours of workout vids filmed, I have full explanation and demonstration of Jesus Christ roman chair crunches in there, should be posting the vids sometime jan/feb. Just a lot of work with my site at the moment and don't want TOO much traffic from youtube etc.. Also some are being edited, and will be a new video section on my website, all coming soon.

camping out to see this footage! what did you film it on?

[fittofattofit]

WTF at 24 rep pull-ups and 30 rep dips

Cool new avi as well.....abs are looking carved in

[JOSEF RAKICH]

camping out to see this footage! what did you film it on?

My mates video camera, not sure exactly what it is but its a good one so will be in good quality.

WTF at 24 rep pull-ups and 30 rep dips

Cool new avi as well.....abs are looking carved in

Thanks bro!

Could probably do 50 BW dips fresh. May try it next time.

[JOSEF RAKICH]

BICEPS + TRICEPS + SHOULDERS + CALFS + CARDIO

Mimic'd my previous bicep/tricep/shoulder workout.

Dynamic stretching.

BICEPS

Barbell curls

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

standing EZ bar curls

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

Dumbbell single arm hammer curls

20 x 10kg (slow nice contraction)
20 x 15kg
15 x 20kg
12 x 22.5kg
10 x 22.5kg

TRICEPS

Rope pull down

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

Weighted tricep dips

30 x BW
20 x 20kg
15 x 30kg
10 x 40kg
8 x 50kg
4 x 60kg
30 x BW
20 x BW
20 x BW - 15 x BW - 10 x BW (super-set)

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 45kg
12 x 45kg
10 x 45kg
8 x 40kg
6 x 40kg

Dumbbell shoulder press (slow movement)

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

Dumbbell seated lateral raises

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

CALFS

Weighted walking calf contractions

2 lengths of gym x BW
2 lengths of gym x 10kg
2 lengths of gym x 15kg
2 lengths of gym x 20kg
2 lengths of gym x 25kg
2 lengths of gym x 30kg
2 lengths of gym x 30kg
2 lengths of gym x 30kg

Static stretching.

[JOSEF RAKICH]

QUADRICEPS + HAMSTRINGS + TVA

Dynamic stretching

QUADRICEPS

Barbell squats

50 x 20kg (bar)
20 x 60kg
20 x 80kg
20 x 100kg
12 x 120kg
10 x 140kg
10 x 140kg
8 x 160kg
20 x 100kg - 20 x 60kg (drop-set)

45 degree leg press

20 x 40kg
20 x 160kg
20 x 200kg
15 x 240kg
15 x 280kg
12 x 320kg
10 x 360kg

Single leg, leg extension

20 x 10kg/each leg
20 x 15kg/each leg
15 x 20kg/each leg
12 x 25kg/each leg
10 x 30kg/each leg
10 x 35kg/each leg
10 x 40kg/each leg - 40 x 10kg/each leg (drop-set)

single leg lunges (back foot on bench)

20 x 10kg/each hand
20 x 12.5kg/each hand
15 x 15kg/each hand

HAMSTRINGS

Romanian deadlifts

20 x 20kg (bar)
20 x 30kg
20 x 40kg
20 x 40kg
15 x 60kg
12 x 80kg

Seated leg curls

30 x 90lbs
30 x 105lbs
30 x 120lbs
30 x 135lbs
15 x 180lbs
10 x 195lbs
6 x 225lbs
6 x 225lbs

TVA (transversus abdominis muscle)

Planks

30 seconds x 40kg
30 seconds x 40kg
30 seconds x 40kg

Static stretching

CARDIO

No cardio today, re-feed day also. COME AT ME DOMINOS PIZZA!

[john.macD]

Strong leg workout. Still mirin that squat, strong as fuark! also can imagine the drop-set would have been nasty

[dopamine72]

Nice volume as usual. What's your soreness usually like?

Have a kickass refeed bro. I treat myself to one of those every night

[JOSEF RAKICH]

Strong leg workout. Still mirin that squat, strong as fuark! also can imagine the drop-set would have been nasty

Weak squat session compared to what I have done in my off-season.

Nice volume as usual. What's your soreness usually like?

Have a kickass refeed bro. I treat myself to one of those every night

Soreness usually most the time, nothing too extreme though.

Haha nice bro!

[JOSEF RAKICH]

No cardio today, re-feed day also. COME AT ME DOMINOS PIZZA!

Just to follow up.. It was very nice!

Yeah we getting shredded with IIFYM.

[tomcardno1]

Just to follow up.. It was very nice!

Yeah we getting shredded with IIFYM.

so jealous! ... holding out till sunday for refeed!!

[Madone59]

WTF is on that pizza? or should i say WTF isnt on that pizza?

[moshvr]

Volume in this thread is ridiculous ....

Pizza looks amazing man!