Roman FritzRoman Fritz

10th January 2019

session 1: calves + 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 76,5kg (rest/pause) partials to absolute failure on the last one. Then DC  stretch (that fucking hurt…)


Cybex Squat press

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


smith squat (comfortable stance)

GVT 2,5 plates per side

At this point my knees hurt a little so I decided for GVT instead of maxing out at 4 or even 5 plates like I had planned. Thank god I did that.

After the 4th set I threw up. But continued all the way through. I just couldn´t bare the thought of quitting and then later on at home thinking about how I had given up.

Followed this up with a DC stretch


lying DB curls on the floor

one cluster set of 5 x 6 reps, 20 breaths of rest between clusters, 20kg


Followed by a lower body stretching routine…