Roman FritzRoman Fritz

9th of January 2019

session 2: back + biceps


reverse grip pullups / pulldowns:

6+x partials / 76,5kg 6 10

5+x partials / 76,5kg x 5 –> 58,5 x 7

Maybe it´s because of my bodyweight increasing but I keep hitting the wall at 6 pullups. I´ll keep doing them anyway. Let´s call it bulit in progression.


Rope pullovers:

57,5kg 3 sets of 10 (rest/pause)

I´m back to the weight I was using before but now I have a much better stretch/squeeze sensation. Just like I wanted.


Smith machine rows

100kg x 10, 10, 10 (little momentum to get 10 here, up one kg from last time

All time best here!


One arm dumbbell rows

50kg x 11, 8, 7


Lying incline dumbbell rows

20,5kg, 3 sets of 12


behind the neck pulldowns

62,5kg 3 sets of 10 (little cheating)



Seated incline dumbbell curls

15kg x 3 sets of 10 (rest pause)

almost lying flat here. Stretch is maximal


Alternate dumbbell

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


Front double cable curls

15,5kg x 10, 10, 10 (little cheat)


Rope hammers

28kg 3 sets of 12

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

100 reps of cable crunch 27,5kg