Roman FritzRoman Fritz

5th  Janauary 2019

Session 1 and only: calves and quad emphasize legs

Superset of legpress 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)

3 sets of 10 reps 65kg (rest/pause) partials to absolute failure on the last one. Then DC  stretch (that fucking hurt…)


Cybex Squat press

5 plates x 5 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut.


barbell squat (comfortable stance)

50 reps total with as little rest as possible using 140kg. First set was 11, reracked for 20 deep breaths, 6 rereack for 20 deep breaths and so on…


45 degree heel elevated dumbbell squat. 20kg in each hand. 3 sets of 15, 13, 10 plus bodyweight until i couldn´t get up anymore.

Finish off  with a DC stretch for quads immediately after the last set (as soon as you´re able to get up again).


Followed by a lower body stretching routine (future video).