Roman FritzRoman Fritz

26th Dec. 2018

Again, just like last week I slept in until I actually wanted to get up. No alarm clock. Therefore I am only going to train once a day today. It´s funny, I never took rest days and now that Matt has made me take some I actually feel how they are beneficial. I´m less tired, strength is going up a bit and I feel even more motivated in the gym…

I did legs today 2 exercises for calves, 2 quads and 2 hams. But trust me, I hammered myself into the ground. That was really high volume, I know… sometimes I can´t help myself…

25th Dec. 2018

Had to go ham focused today in order to give my knees a little break.

1. session: calves + legs (ham focus)


Superset of leg press calves and standing calves

5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch


Seated leg curls (Cybex)

5 strip sets 60,3kg – 42,3kg

10 – 10 each (rest/pause if needed)


Cybex Squat press (feet shoulder width)

5 plates per side: rest pause set of 100

7 plates per side: 10 sets of 20 (rest/pause if needed, as little rest as possible between sets of 20)


Smith Squat (feet “comfortable” width apart)

2 plates per side: GVT 10 sets of 10 (same as above)

DC stretch immediately after last set (this should hurt worse than the whole damn workout!)


Lying on the floor dumbbell curls

20kg cluster set of 5×6 reps (20 breaths rest in between clusters)


Followed by a lower body stretching routine and foam rolling