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

[JOSEF RAKICH]

ABOUT ME

My name is Josef Rakich and I am a ISSA Certified Online Personal Trainer. I am 5'10 and currently weighing in at 180lbs, Im unsure on my current body fat percentage, but I would guess about 8-9%

If you want to read my full bio you can do so on my website below:

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

BACKGROUND

I have always been a skinny skater kid, I was 134lbs when I first joined the gym I was nothing but skin and bones. I joined the gym in 2008 but didn't really start training or following a good diet until some months later.. After I sorted out my nutrition and training I started to notice some progress, this is when I really got focused on what I wanted to achieve. Since then i have remained dedicated and stayed consistent and never looked back once!

GOALS

To achieve the most shredded and aesthetic physique possible and hopefully someday be the top fitness icon/fitness model in the world. For this workout journal I am going to be cutting and my goal is to get down to 5% body fat. FAILURE IS NOT AN OPTION.

SUPPLEMENTS

Optimum Nutrition - 100% gold standard whey protein
Controlled Labs - Orange Triad multi-vitamin
Axis Labs - Creatine Monohydrate
Fish oil
Vitamin C
Vitamin E
Calcium

STYLE OF TRAINING

I am and have always been a big fan of high volume workouts with low frequency, training each main muscle group once per week, I believe this is the best way to build a amazing physique, however I have been training like this for far too long so its time for me to change things up, I am now going to be training with less volume, half of what I use to train with but more frequency, I will be training each muscle group twice per week now and see how this goes. I will probably train this way for a few months, then back to my old style of high volume low frequency workouts.

Monday - Chest + Back + Abs + TVA

Tuesday - Biceps + Triceps + Shoulders + Calfs

Wednesday - Quadriceps + Hamstrings + TVA

Thursday - Chest + Back + Abs + Calfs

Friday - Biceps + Triceps + Shoulders + TVA

Saturday - OFF

Sunday - OFF

I will be doing cardio 3x per week minimum, may increase if need be.

BEFORE/AFTER PICS OF MY TRANSFORMATION SO FAR 2008 - 2012





Can view all of my pics over the years here:

http://www.josefrakichfitness.com/pages/photo-album

WORKOUT JOURNAL STARTS FROM

19th November 2012

I also have a Nutrition Log which can be viewed here: http://forum.bodybuilding.com/showth...t=josef+rakich

FINAL WORDS

This is it, this is what I live and breath for, this is my passion. I am going to give everything 100% effort, every training session is going to be better than the previous, I am going to take my physique to another level, last time I never did any cardio at all I just cut with diet alone, this time because I work from home and sit at a desk most of the day (sedentary life style) I will be including some cardio, HIIT, MIIS, LISS in order to reach my goal of 5% body fat. I am going to stay dedicated and consistent with everything I do.

Just like Arnold said.. The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent!

OK, LETS DO THIS!

Also any questions on losing body fat & getting shredded you can ask there here: http://forum.bodybuilding.com/showth...hp?t=143295933

[HippyBrah]

1rd.

[fittofattofit]

That's a great transformation Josef and you've got a great physique. I'd put you at no more than 8% now
I'll be keen to see what your training and diet regime is like and ehere you can take this
Good luck with your goals!

[Cakes89]

Phuckin in... I do the same split I love it..

What rep ranges u working at for now

[Joelferg02]

In!!!!!!!

[JOSEF RAKICH]

Phuckin in... I do the same split I love it..

What rep ranges u working at for now

The rep range I use is very wide.. Anything from 2-50 to be honest, most exercises/sets being 6-20, I usually like to pyramid my sets so if i was to do 5 sets of squats it would go something like this:

20/15/12/10/8

There is no perfect rep range IMO, to achieve muscle hypertrophy you need overload, weight is one form of overload, repetition is another form of overload. Ideally you would want to use as much weight as possible with as much reps as possible but this is not possible, so its always good to balance it out with a good amount of weight where you can get a decent amount of reps but then also go both other ends of the scale, heavy weight low reps and light weight with more reps.

[ajsat23]

This should be good!

[JOSEF RAKICH]

That's a great transformation Josef and you've got a great physique. I'd put you at no more than 8% now
I'll be keen to see what your training and diet regime is like and ehere you can take this
Good luck with your goals!

Thanks!

Good to see your still around on the forums!

[CurltonBench]

IN

man are you sure you want to work muscles 2x a week while in a deficit? i always do muscle 2 a week while bulking and then 1 a week while cutting because i notice im not recoverd when in a deficit. well lets find out :P

could you show your previous bulk routine just a short rundown.

[JOSEF RAKICH]

IN

man are you sure you want to work muscles 2x a week while in a deficit? i always do muscle 2 a week while bulking and then 1 a week while cutting because i notice im not recoverd when in a deficit. well lets find out :P

could you show your previous bulk routine just a short rundown.

Yup, the volume I will be using is much less though.. I use to train back for a whole hour, but now I'm only training it for half an hour, so technically it will be the same load over the entire week, just less volume per workout.

[Gibb1991]

In on a legends first page.

[JOSEF RAKICH]

In on a legends first page.

[y0lked]

in on bulking log! follow dat instagram. we have similar stats, whats your bulking plan?

[JOSEF RAKICH]

in on bulking log! follow dat instagram. we have similar stats, whats your bulking plan?

My bulking plan is to cut.. LMAO.

[y0lked]

My bulking plan is to cut.. LMAO.

but your only at 180.... wheres current pics?

[JOSEF RAKICH]

but your only at 180.... wheres current pics?

Forever shredding lol.

Full list of pics on my website in the photo tab, also on my Instagram I will be posting most my pics via there.

@JosefRakich on Instagram.

[OnePercenterr]

Mirin' hard, gj.

[JOSEF RAKICH]

Mirin' hard, gj.

Thanks brah!

Will be starting this log on Monday everyone.

[TheSucceeder]

Really looking forward to this.

[JOSEF RAKICH]

Have been extremely busy today with work - will fill out tomorrow morning.

[NaturalPursuit]

count me IN bro!!!

[JOSEF RAKICH]

CHEST + BACK + CALFS + TVA + CARDIO

I was suppose to train abs today but my training partner still had DOMS in his abs from the previous week so we trained calfs instead.

Chest press machine

30 x 135lbs
20 x 150lbs
20 x 165lbs
15 x 180lbs
10 x 200lbs
8 x 225lbs
20 x 165lbs

ISO press

20 x 20kg/each hand
20 x 30kg/each hand
12 x 40kg/each hand
10 x 45kg each hand

Small incline dumbbell flys

30 x 7.5kg
20 x 9kg
20 x 11kg
18 x 12.5kg
12 x 15kg
12 x 17.5kg

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

Barbell Rows

30 x 40kg
20 x 50kg
15 x 60kg
15 x 70kg

Single arm dumbbell rows

20 x 25kg
15 x 30kg
15 x 35kg
12 x 40kg
8 x 45kg

Calfs

Horizontal lying calf press with duck feet

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

Calf press on the leg press machine

30 x 80kg
30 x 120kg
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
45 seconds x 20kg (weight on back)
45 seconds x 25kg (weight on back)
45 seconds x 30kg (weight on back)

CARDIO

20 minutes MISS cardio (run)

[-Lucifer]

I'm in. Gained an inch because of a silly festival, so I'm back to hardcore dieting. I'm sure this log will help me stay focused. Impressive transformation is impressive.

[mirinme]

IN...Is this for RNV?

[fittofattofit]

That's a huge volume of work for one session
How long did that workout take?
I'm really mirin' the high rep range on all the exercises and the strong BW reppage on the push-ups, pull-ups and dips
Great pic ---- bis, delts and pecs are looking big and cut

[Madone59]

Nice work out man! i like the tank top too, it has that front pocket for added practicality right? haha jk. To add on what fittofattofit said, the traps are looking good too

[Gibb1991]

Crazy volume.

[JOSEF RAKICH]

I'm in. Gained an inch because of a silly festival, so I'm back to hardcore dieting. I'm sure this log will help me stay focused. Impressive transformation is impressive.

Thanks brah!

IN...Is this for RNV?

Yeah bro, shredding hard for RnV!

That's a huge volume of work for one session
How long did that workout take?
I'm really mirin' the high rep range on all the exercises and the strong BW reppage on the push-ups, pull-ups and dips
Great pic ---- bis, delts and pecs are looking big and cut

Yup im a big fan of volume, and its less volume than what I normally use when I only train each muscle group once per week.

Nice work out man! i like the tank top too, it has that front pocket for added practicality right? haha jk. To add on what fittofattofit said, the traps are looking good too

Lmao, thanks.. Yeah I don't train my traps at all directly.

[JOSEF RAKICH]

BICEPS + TRICEPS + SHOULDERS + ABS + CARDIO

Trained my abs today to make up for not training them yesterday.

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)

Seated hammer single arm curls

20 x 9kg
20 x 11kg
20 x 12.5kg
10 x 17.5kg
8 x 20kg

Preacher machine curls

40 x 30lbs
20 x 50lbs
10 x 70lbs

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 50lbs
15 x 60lbs
12 x 70lbs

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

20 x BW
20 x BW
20 x BW

Rope pull-down

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

SHOULDERS

Reverse shoulder press machine

40 x 40lbs
30 x 50lbs
20 x 80lbs
20 x 100lbs
15 x 120lbs
12 x 140lbs
8 x 160lbs
50 x 60lbs

Dumbbell single arm front raises

20 x 9kg
20 x 11kg
15 x 15kg

Barbell upright -row

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

ABS

Hanging leg raises

20 x BW
40 x BW
60 x BW
80 x BW

Lying leg lifts

20 x BW
20 x BW
20 x BW

CARDIO

20 minutes MISS cardio (running)

[JOSEF RAKICH]

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