Name?

Josef Rakich

O sick. I'm very familiar. He's awesome. Keep us posted!

Yeah he is. He has a sick physique and seems to be quite reputable. I will let you guys know when I get the email back with my meal plans and routine.

He is probably going to put you on this for Delts. This one of his delt routines

6x Smith machine shoulder press
5x Upright rows
4x Dumbell lateral raises
3x Plate front delt raises
3x Cable face pulls
5x Barbell shrugs
4x Machine shrugs
3x Calf machine shrugs
20x Stomach vacuum
3x Planks

What do Xs stand for? Are those sets??!! Good luck with your shoulders bro.

I am all for the volume. But I hate these guys who split up their body into 5 and one day is legs. WTF.

Having said that, do PM the routine to me when you get it. Dude is jacked like timbahwolf.

Volume is the way to get swole brah. Even Layne Norton agrees with this. This is why my average gym time is almost two hours. People think I live in the gym.

Anyway, in AC with my gf. She won $50 profit in slots and I won $328 profit at 1/2.

Biggest winner:
I had AKo in BB had a really laggy image. Few limpers, guy in CO bets $12 (seemed like a online player, wearing headphones, generally raised or folded preflop and had a loose history with me such as limp raising with AQo against me). All folded to me in BB and I 3b to $35, all folds to villain and he thinks for a sec and flats.

Flop: QsJsTd
I snap check, Villain bets $30, I flat.

Turn: 9c
I snap check, villain thinks and bets $70, I pause for 15 secs then shovel, villain immediately sighs then says well if you had AK it's well played and makes a crying call.

River: Tx
I was hoping his crying call wasn't a set and he flipped over KQdd and I take it down with AK. Guy next to me next complaining saying he had JT and should have played lol.

loool if you guys think my protein intake was high wait till you see what macros Rakich put me on. Will update when I get to work. So far only got the meal plans. I need to email him because I am not going to eat goat.

RIP shoulders, it was nice having them.

lol I haven't done any shoulder presses in a few months. This should be interesting.

Def gonna hit 180 lbs off of these macros. I plan to be 180-185 lbs before I cut. The cut is going to be brutal wanna get down to 6-8% bf.

Rakish personalized macros for me:
Monday- 3,415 calories
107g fats
369g carbs
244g protein

Tuesday- 3,359 calories
107g fats
303g carbs
296g protein

Wednesday- 3,453 calories
109g fats
327g carbs
291g protein

Thursday- 3,456 calories
96g fats
368g carbs
280g protein

Friday- 3,460 calories
88g fats
409g carbs
258g protein

Saturday- 3,489 calories
105g fats
325g carbs
311g protein

Sunday- 3,482 calories
106g fats
364g carbs
268g protein

Nice.

Welcome to the Butter Zone.

Oh noz >50g of fat, you're gonna get fat!

The macro fluctuations really read like he's just trying to justify his expertise by nitpicking details. I seriously doubt hitting those macros will yield any different result from just eating the average macros; 103g fat, 352g carbs, 278g protein, 3445 calories.

Since the average macros are fine I'm sure you'll see results, but with no real difference from what you'd probably manage on your own.

I'm similarly expecting his routine to include nit picky minutia such as differentiating between "leaning away DB laterals" and "seated DB laterals" while ommiting huge details such as rep tempo/TuT per set.

My jaded .02.

DFII:
I think that's just a meal plan with some variety in meals, the small fluctuations are just based on the foods that day, not intended per se. But you're probably right anyway. And using the word "personalized" sounds pretty funny as I'm 98.72% sure that he just has a couple of overall workout programs and meal plans.

Just out of curiosity, what made you decide to choose Rakich? Did you consider some other coaches, people who have experience working with succesful athletes etc? I'm too lazy to check, but since he is so young I assume he either has no coaching credentials/qualifications aside from his physique or maybe some random PT certificate at best, which we all know don't mean ****. Or does he?

Ok, that makes a lot more sense. I guess when I think back on coaching services I've heard of, a detailed meal plan is often included, which is obviously more valuable than just plugging a couple stats into a spreadsheet and giving the trainee the output.

Hahaha I will but I'm over it.

If aesthetics are so important why don't you just get on some roids. Then you can put on the mass without having to do such an extreme program, or if you do decide to go this extreme the results will be that much better. I realize you would have to change the name of your Youtube channel, but other than that wouldn't be too big of a deal.

He's not nit picking. I wrote the macros but he actually has all the meals planned out each day for me. He said I can use each 7 days mon-fri or use one day and use that for each day, it doesn't make a difference.

Yeah it's just variety of meals. It is somewhat personalized but I guess u could say it's still generally personalized since it's only height weight and activity level. Just standard factors.

I chose him because he has a physique that I want and the before and after pics of his clients are impressive. The determining factor was a good price. I am doing this mainly for a good routine and to get more mass on my back. I'm about to write him a email right now with my goals and if they are not met I will be requesting a full refund.

Because I don't need to cheat to achieve the physique I want. There is literally no reason to juice. It's not like I'm bodybuilding. I guess it wouldn't make much of a difference since ppl at my gym think I take roids.

1/8/14
Chest/legs/back

BB bench press:
45x25
95x10
135x10
185x5
205x5
225x5 x3

BB incline bench:
135x8
155x8
175x7
165x8 x2

BB decline bench:
135x10
185x5
205x5
225x3
225x4 x3

Deep push ups:
x12
x15 x2

Bench dips:
x10
x12 x2

Cable cross overs:
20x12
25x8
30x8
25x8 x3

Squats:
45x10 x2
95x8
135x8 x3

Front squat:
45x10
95x8
135x6 x2

DB lunges:
20x10 x3

Leg extensions:
70x10
100x10
115x15 x2

Lying leg curls:
80x12
95x8
110x8
125x8
140x8 x2

Pull ups:
x12
x10 x2

T bar row:
90x6
115x8 x3

Supinated pulldowns:
120x8
140x8
160x8
160x6

Stairmaster-
3 mins- 14 floors
3 mins- 17 floors

Treadmill-
1/2 miles- 4:26
1 mile- 8:03

1/9/14
1 mile run- 7:53

Macros:
3,431 calories
97g fats
374g carbs
278g protein

1/10/14

- came to the conclusion that I am not a fan of his macros. Just doesn't seem effective to split the calories that way. Way too high protein, doesn't make any facking sense. So I made my own adjusted macros which should be better.

DB curls:
25x10
30x6
35x8
40x6
45x5 x2

Incline bench curls:
25x8
30x8 x3

Curls on seated cable row:
27.5x6
35x4 x2

BB curls:
45x10
65x6
95x3
85x4 x2

V bar push downs:
42.5x15
72.5x8
80x8
87.5x8
95x6
95x8

Close grip bench:
135x8
165x6 x3

Cable kickbacks:
10x20 x2

Stair master:
3 mins/14 floors

Macros:
3,477 calories
92g fats
482g carbs
185g protein

1/11/14
Delts and traps

BB decline bench:
45x25
95x8
135x8
185x5
205x5
225x5 x5

Cable cross overs:
15x20 x3

DB flys:
30x12
35x12 x3

Pec deck:
85x12 x3

DB incline flys:
40x6
50x6 x3

Upright row:
80x6
100x8 x2
110x6

BB shrugs:
225x10
245x8
245x12
245x9 x2

Shrugs on standing calf machine:
170x12
210x12 x3

Treadmill
1 mile: 7:37

Macros:
3,705 calories
81g fats
535g carbs
201g protein

Tomorrow driving with gf to LSU. Gonna be like facking 20 hours. They better have some decent gyms.