Roman FritzRoman Fritz

Here´s something that will blow your mind:

Friday: 1 training session

Saturday: 1 training session

Sunday: OFF!

Monday (today): 1 training session

Yes… I don´t even know how I got through those days but I did.

I feel funny though…


So, here´s what I did today:


7th January 2019

Back + Biceps


reverse grip pullups / pulldowns:

6+x partials / 58,5kg x 9

5+x partials / 58,8kg x 8


Rope pullovers:

57,5kg 3 sets of 10


Smith machine rows

95kg x 10, 10, 10 (little momentum to get 10 here)


One arm dumbbell rows

50kg x 10, 8, 7


Lying incline dumbbell rows

20kg, 3 sets of 12

getting better at feeling this one


Rack Deads.

5 x 5 215kg

increase in weight! Yes!



Seated incline dumbbell curls (very low angle)

15kg x 10, 7+3, 6+4 (rest pause)


Alternate dumbbell

20kg x 3+3+3 (rest pause)


Front double cable curls

15kg x 8+2, 7+3, 7+3 (little cheat)


reverse grip straight bar cable curls

27,5kg 3 sets of 12 (little cheat)

Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…