Roman FritzRoman Fritz

11th January 2019

I only trained once as I felt very tired at night and went to bed early. I opted for the recovery rather than getting sick. Here´s what I did.


Delts + Traps:


Deadstop smith presses

3 sets of 10 (rest/paused), 2.5 plates

Just like on chest, I ffel my tendinitis is as good as gone and I´m able to push heavier loads again. Soon 3 plates will fly up like nothing.


rear delt cable flies

3 sets of 20 (little momentum at the end)

I´m doing higher reps here as those make my rear delts grow the best. 10 reps id my minimum on rears. I go as high as 30 sometimes. This is one of the few muscles where higher reps actually do work.


side dumbbell raises

25,5kg x 8+3 cheated, stripset: 25,5 –> 20,5 –> 15, 10 reps each


side cable

10,5 kg 3 sests of 10

enjoy the negatives and the stretch at the bottom. You don´t get that stretch with dumbbells


DB shrugs – 3 sets to failure (150lbs)

supersetted with

Rope face pulls – 38kg x 15


100 reps of cable crunches (30kg, practice your ab/thigh shot)