I like to train each main muscle group at high volume 1x per week with abs/calf’s 2x per week (depending on DOMS), my routine as such always changes up every now and again I always like to add in new things, I usually train by time I try to spend 1.5 hours in the gym at a time.
Here is an example of how my current workout routine looks like:
(transversus abdominis muscle)
- 6x Dumbbell press
- 5x Incline barbell press
- 4x Dumbbell decline flys
- 3x Standing cable cross-over’s
- 3x Dumbbell pull over’s
- 6x Standing calf raise
- 5x Seated calf raise
- 5x Standing on swiss ball (using TVA to balance)
- 6x Rack pulls
- 5x Weighted pull ups
- 4x Barbell rows
- 3x Seated low cable row
- 3x Reverse pec deck
- 6x Jesus Christ ab crunches on the roman chair
- 5x Cable crunches
- 4x Hanging leg raises
- 3x Oblique twists with medicine ball
Wednesday: Quadriceps/ Hamstrings/Calves
- 6x Barbell squats
- 5x Leg press
- 4x hack squat
- 3x Leg extension
- 3x Partial bodyweight squats
- 5x Seated hamstring curl
- 6x Standing dumbbell raises
- 5x Lying calf raises
- 4x Donkeys
(transversus abdominis muscle)
- 6x Smith machine shoulder press
- 5x Upright rows
- 4x Dumbbell 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
- 6x Barbell curl
- 5x Incline dumbbell curls
- 4x Preacher curls
- 3x Hammer curls
- 6x Tricep EZ bar push down
- 5x Weighted tricep dips
- 4x Skull crushers
- 3x Rope extensions
- 5x Jack knifes
- 5x Ab crunch machine
- 5x Decline twisting sit ups
My diet is perfect I hit my macro nutrient targets daily and my calorie requirements every single day, perfectly, my food choices which I choose eat everyday are:
- Protein powder
- Home made pizzas
- Peanut butter
How did you feel when you got asked to do your first interview?
I was surprised because my first ever interview was with simplyshredded.com one of the biggest health and fitness sites in the world, it was good it made me just want to improve even more.
I see you first started going to the gym because your mum won a 2 week gym pass, does your mum ever regret allowing you to use this?
No she is glad I got into the gym because otherwise I would be drinking every single weekend getting drunk like I use to, with my life going no where, now I dont drink at all and the gym has also opened up allot of opportunities for me I am a personal trainer and also do online personal training, not to mention all the other jobs I got out of this, such as stripping, topless waiter etc, etc, I’m glad I found the gym otherwise I dont know what I would be doing with my life as I failed and dropped out of school early also.
I see your mainly into being a “online Personal Trainer”, do you ever plan on doing competitions?
No I have no plans as of yet to compete as a bodybuilder, maybe in the future who knows?
With your online Personal Training business, who have you worked close with and enjoyed doing so the most?
Actually one of my friends I know in real life, I have known him since about the age of 5 and we have been good friends he was also a bag of bones just like me he didn’t use my online personal training as such but I gave him a meal plan to follow and a workout programme to follow, he did this I have changed it up many times for him now over the years and he has transformed his physique so much its just amazing he has one of the best physiques in our gym now, its amazing what good diet and good training can archive.
I see you’re proud of your Accomplishments and should well be as you have come far, what would be your biggest dream to be able to achieve?
I want to archive the most shredded and aesthetic physique on this planet second to none. Its going to take allot of hard work and dedication and time, but its definitely all worth it in the end, I also want to be very successful in the fitness industry as well.
What do you feel mainly makes you different from other people?
Commitment, dedication, motivation and drive, no one wants this as bad as I do I dont think, and most other people I know there commitment just isn’t there yeah they come to the gym for maybe one month then the stop coming in.
I see your main goal is “To achieve the most aesthetic and shredded physique on this planet”, if you was ever able to do this (I wish you luck and don’t see why you couldn’t) what would you do then?
Haha yes it is, once I have achieved that I would keep perfecting the physique as the physique is never finished you can always better it in some way or another, its a piece of art work that is never finished.
I see you have a great diet, but like with most people do you ever feel like just blowing your diet, if so how often?
No never, I now follow IIFYM (If It Fits Your Macros) this basically means you can eat anything at all which you want as long as it fits into your daily macros break down of protein, carbs and fat and your calorie requirements. So I eat Home made pizza and McDonalds every single day now, however not at the time of this interview as I am sick with glandular fever and off the gym for a good 5-6 weeks because I have a swollen spleen and can easily rupture it, not to mention it feels as if I have a chain saw in my throat and I cannot eat anything at all I’m consuming less than 400 calories per day and most calories coming from fruit juice, I couldn’t even finish a protein shake the other day. Definitely a bodybuilders worst nightmare.
Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?
Nope I dont drink alcohol any more.
If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)
A good high dosage multi vitamin, my choice would be Orange Triad from Controlled Labs.
If you could pick only 3 different body parts to put on your body from 3 other people, what would they be and why?
Ulisses Williams biceps
Ulisses Williams chest
Ulisses Williams triceps
Because overall he has one of the greatest physiques currently.
What is the strangest thing that a random girl has ever asked you to do? (Keep it clean lol)
Most random thing a girl has asked me to do haha? Um I’m not sure? Here is something funny a girl once said to me though, this one time I was in a club wearing a singlet and this girl who I didn’t know came up to me grabbed the back of my arm and was like “omg you even have muscles on the back of your arm” I just laughed but in my head I thought to my self are you retarded its called a tricep.
Who do you look up to these days and why?
All amazing physiques, who have put alot of hard work and dedication into achiving it.
What is your favourite motivation picture online and why?
What is your favourite video of yourself at this time and why?
Probably my very first video because it nearly has 200k views lol and this is when it all started.
In interviews, what is the most often questioning you get asked? And what is the only question that you haven’t been asked but would love someone to ask it? Please give the questions and answers to both of these.
How did I get started is a question I always get asked.
Umm haha I cant think of any questions that haven’t really been asked which I would like someone to ask me.
Josef’s websites and videos: